Coaching Updarte Wednesday 20 August
Following the success of our first 5k coaching session last week, we’ll be continuing with Richard’s programme this week, aiming for the 5k Park Run on 20 September. Even if you missed last week, there’s still plenty of time to catch up, so give it a go.
Our usual runs will also continue.
Richard’s programme for week two is:
Group 1 (Beginner) WEEK 2 (5 weeks to race)
Monday – Day off
Tuesday – 6 Mins jogging / 10 mins walking / 6 Mins jogging
Wednesday – Coaching session
Thursday – Day off
Friday – 12 mins jogging
Saturday – 25 mins jogging with club
Sunday – 30 mins walking
Group 2 (Intermediate) ~Week 2 (5 weeks to race)
Monday – Day Off
Tuesday -35 Mins running
Wednesday - Coaching Session
Thursday – Day off
Friday – 25 Mins Running
Saturday – 10km Long Run with club
Sunday – Day off
All very achievable with plenty of mutual support and encouragement from your club-mates!
Saturday 23 August
Due to the Frank Duffy 10 mile event, we will move out of the Phoenix Park and will meet in the car park of Irishtown athletics this Saturday at 10.00 for our usual coaching and runs. It’s beside Ringsend Park, just off Strand St/Pembroke St in Irishtown.
If driving from town, fork sharp left at the Irishtown House pub, keep left and it’ll be on your left after 200m. Bus 1 or 47 from town stop nearby. (If you reach Sean Moore Rd or the Clanna Gael GAA grounds, you’ve gone too far.) We’ll be in Sandymount afterwards for brunch.
DFR hike Sunday 24 August
We’re off to the mountains again for our annual hike!
Thanks to Shay Foody for organising this with Aidan Rodgers. Full info here: http://www.gay-hiking.org/dublin-frontrunners-hike/2014/
Important: No specialist equipment is needed, but be mindful of the vagaries of an Irish summer and bring appropriate clothing and provisions as advised by Shay in the link above. We’ll finish up with a meal back at the Glenmalure Inn.
Please confirm if you plan to attend; if you need transport; whether you can offer carpooling from the meeting point in town; or if you’ll meet up at the start point in Glenmalure. Email Aidan at firstname.lastname@example.org no later than this Wednesday (20th).
Events & results
Well done to all who did the Duleek 10k last Sunday 17 Aug (including your Chairman…). A fantastic run by Dominick who came 18th overall, 14th in category.
Dominick Branigan 37.26 (18th overall)
Liam Nulty 43.03 (top 100 finish)
Aidan Rodgers 44.29
Ronan MacMuiris 46.03 (PB; watch me cross the finish line here!: http://www.precisiontiming.net/result.aspx?v=2133)
Gregory Curran 46.51 (PB)
Men’s winner was Gary O’Hanlon 32.28 (winner of our 2013 Dublin Pride 5k)
Women’s winner Patricia Vlodarczik 37.25
Good luck to the large number of DFRs doing the Frank Duffy 10 mile in the Phoenix Park this Saturday 23rd. The suggested meeting point for DFRs before the race is at the Papal Cross at 09.15/09.20 for the 10.00 start. I’d encourage you all to wear a DFR t-shirt or singlet.
Dingle half is on Saturday 6 September. If you’re travelling and want to join a DFR meal after the race, please email Gregory Curran at email@example.com.
We’re encouraging every member to do the 5k Park Run in St Anne’s Park, Raheny on Saturday 20 September (coaching sessions with Richard are under way as above!). No entry fee, but you must register in advance here http://www.parkrun.ie/stannes/ and print your own bib/barcode.
Mick Smyth has compiled our Amsterdam contingent:
|Brian Young||Half Marathon|
|David Prendergast||Half Marathon|
|Declan McShane||Half Marathon|
|Dominick Branigan||Half Marathon|
|Jason Bradshaw||Half Marathon|
|Joe Keena||Half Marathon|
|John Cotterell||Half Marathon|
|Luiz da Silva||8km|
|Mark Armstrong||Half Marathon|
|Martin Smyth||Half Marathon|
|Nelson Moody||Half Marathon|
|Sean Dunne||Half Marathon|
|Vincent Hibbert||Half Marathon|
All have booked for the DFR dinner after the race, kindly organised by Mick.
If you’re going to Amsterdam but not on the list, or any details are incorrect, please let Mick know at firstname.lastname@example.org.
I appreciate there’s a lot there, but worth the read!