Tag Archives: coaching

Pride Run Training Week 1

Richard has compiled a training program that starts today and runs up to the Pride Run on June 19th and it ties in with out regular runs and his training sessions.

Week 1
Monday 6km Run
Tuesday Day off
Wednesday Club Training
Thursday Day off
Friday Day off
Saturday 8km long run
Sunday Day off

I’ll post each weeks schedule in advance on website, Twitter and Facebook.

DFR News 18th August

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 aidan.rodgers@gmail.com 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 gcurran@gcurrandesign.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.

Amsterdam trip

Mick Smyth has compiled our Amsterdam contingent:

Andrew Harkin 8km
Brian Carter Marathon
Brian Young Half Marathon
David Prendergast Half Marathon
Declan McShane Half Marathon
Declan Reddy 8km
Dominick Branigan Half Marathon
Jason Bradshaw Half Marathon
Joe Keena Half Marathon
John Cotterell Half Marathon
John Keane 8km
Kevin O’Riordan Marathon
Luiz da Silva 8km
Mark Armstrong Half Marathon
Martin Smyth Half Marathon
Michael Smyth Marathon
Nelson Moody Half Marathon
Sean Dunne Half Marathon
Tom Crowley 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 mickdtsmyth@hotmail.com.

I appreciate there’s a lot there, but worth the read!

Ronan