maria

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Viewing 9 posts - 31 through 39 (of 39 total)
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  • in reply to: What's on this week 29th June – 5th July #7753
    maria
    Participant

    Running Session
    Warm up 1500m loop, drills and strides
    3000m at threshold pace (half marathon pace) 3mins rec
    1500m at 5km pace
    8 by 50/60 sprints after
    Cool down 1500m loop

    in reply to: Running Tonight #7296
    maria
    Participant

    Tonight 2nd June we are doing
    3km Threshold run with 2min rec, 8/10 by 200m fast with 1min rec followed by 3km threshold run
    or
    1500m Threshold run with 2min rec, 6/8 by 200m fast with 1min rec followed by 1500m threshold run.

    Hope to see you all later
    Maria

    in reply to: Assessment Day at Base2Race #5107
    maria
    Participant

    It is a Free Assessment –

    Hugh 8pm no problem, did not see your post earlier
    Tara no problem

    in reply to: Assessment Day at Base2Race #5101
    maria
    Participant

    7-8
    James N
    Ciara Nifh
    Bernard
    Alan M
    Tara
    Matt Coughlan
    Steven Moody
    Laura Coughlan
    Declan
    Stephen Cawley (10)

    8-9
    John Staunton
    Gareth Monee
    Phil Sykes
    Linda Clarke
    Brianne
    Frank K
    Niall S
    Mark Mc
    Darragh K (9)
    The groups are pretty even which is great,
    John Boy, Sinead5, Paul Mooney you guys if still interested can go to either one that suits. I will be up there at 7, but the guys from Sportmed will be doing the asseessments. It does not take long, a few exercises. The aim is then to try and organise groups of you guys to work together (keeps cost down) but doing your own individual strength and conditioning programme, but that you will getting individual monitoring as there will be only a few of you.. I have been working with them since April and I have made huge advances in my strength, power and form which has really transferred over to my running.
    See you all up there.
    Maria

    in reply to: Assessment Day at Base2Race #5053
    maria
    Participant

    Hi Folks,
    delighted that so many of you are interested in attending on Wednesday, because of this Sportsmed are going to put on two sessions 7-8 and 8-9, catering for 10 people in each group. Can you please indicate which would suit better so there will be two semi even groups at least.
    Cheers
    Maria

    in reply to: Anyone have a Garmin 310xt charger to pass on? #2933
    maria
    Participant

    I have one (or two I think) and your more than welcome to it,
    I will be at coaching on Saturday morning at WestWood, I will bring it there, and if that doesn’t suit I can give it to someone there to give to you,
    Maria

    in reply to: Marathon Training Week 7/12 15th-21st September #2577
    maria
    Participant

    Sorry I forgot to put that if you cannot race this weekend, please do a 13mile or 21km time trial…..

    in reply to: Dublin Marathon Training Wk 1/12 – 4-10th August #2133
    maria
    Participant

    Two races that I would strongly recommend everyone to race. There is nothing like a race to assess progress and really come out of your comfort zone.

    10miler in the Phoenix Park on Saturday 23rd August and
    Half Marathon in the Phoenix Park on Saturday 20th September/Charleville Half Marathon Sunday 21st September

    I hope everyone that can and want to get tested will get it done asap.
    If you know your max heart rate or have been tested this is the zones that we will be working off of.

    Aerobic Recovery and Long run is hr of low zone <68%
    Aerobic Development 69-83%
    Threshold Running 84-94% (this is a critical zone that you know individually as the bulk of the workouts will be done at this zone)
    The odd session or part of session will be done at lactate Threshold above 95%. This will be mostly some fast sprint work or short duration stuff…..

    For those not getting a VO2max test or have not gotten one yet these are the paces that you can work off of:
    Aerobic rec/Long run Threshold
    4hour marathon group: 6.20-6.30 per km 5.20
    3.30 : 5.40-5.50 4.45
    3.15 : 5.10-5.20 4.20
    3 : 5.05-5.15 4.15

    in reply to: Running Training 23rd July-3rd August #2095
    maria
    Participant

    Meeting at sports centre and jogging over as warm up, unless you park at belfield, meet over there at 7.15pm. I will take gear over to mind as usual
    Maria

Viewing 9 posts - 31 through 39 (of 39 total)