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Post by ConalM on Jan 4, 2017 12:24:09 GMT
Hi All,
As you may have heard, we have Emmett Dunleavy as our run coach for the next year. Emmet brings a huge amount of running experience to the club and will be sending out tons of information over the weeks as we build the sessions up. He will also be sending out weekly training plans for all members of the club - more of that to follow.
Sessions will be run every Thursday throughout the year at 7pm, generally in UCD.
To begin with, we will have an introductory session tomorrow night at 7pm in UCD. I know this is little late notice, but if you can make it please come along. We will meet at the sports centre entrance (where the pool is) and bring running gear and water bottle. *Please be ready to go for 7pm.*
Any questions please post below.
Thanks,
Conal
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Post by britta on Jan 4, 2017 13:19:00 GMT
Hi Conal, that sounds great, will try to get there just can't run much at the moment, have a niggle that will not go away but sounds like I need to talk to Emmett to see what he recommends
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Post by lindafitz on Jan 4, 2017 17:26:53 GMT
Sounds great, thanks Conal!
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Post by hani on Jan 4, 2017 21:07:24 GMT
Hope to be there
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Post by ewhite on Jan 4, 2017 23:07:01 GMT
What kind of ability levels are we talking about?
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Post by IanG on Jan 4, 2017 23:25:34 GMT
Can't make tomorrow but will definitely be there from next week onwards!
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Post by Frank on Jan 5, 2017 9:21:34 GMT
What kind of ability levels are we talking about? Hi, this is suitable for all levels. F
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Post by perfectpacing on Jan 5, 2017 10:22:51 GMT
Hi folks I’m very much looking forward to working with the club this year. The aim over the coming months is to provide triathlon specific run training for the Belpark members and help athletes fulfil their potential in the summer races. To provide an overview of the approach, Thursday training will consist of 3 parts. 1) 10-15 min warmup followed by run specific drills. Emphasising plyometrics and good running form 2) The main workout is based on time rather than distance. Ensuring every athlete will complete the same session, regardless of ability. Individuals will have specific paces to follow. More details on this below 3) Warm down and static stretch One of the biggest pitfalls with club athletes from both running and especially triathlon, is trying to cram too much hard training into each week. While rapid short term gains can be made from very hard training, such gains are not sustainable. Adhering to the 80/20 principle when it comes to training is one of the key drivers of long term progression. i.e. 80% of the weeks training is easy aerobic work and only 20% is at higher intensity. An article explaining the counter-intuitive merits of slowing down is posted on the training resource section of the members page. www.belparktri.ie/forms/80-20_Running.pdfThe next step is finding out what constitutes hard or easy for each individual. Also in the training resource section is a pace chart based on athletes PBs over 5k and 10k that dictates the pace each athlete should train at. www.belparktri.ie/forms/80-20_Running.pdfTake an example of a runner doing a 5k race (full effort) in 25 minutes. Lactate threshold pace is 5:16 per km, aerobic threshold pace is 5.46 per km and easy running (80% of the weekly volume) should be complete at least 20 seconds per km slower than aerobic threshold. i.e. 6.06 per km. Those easy recovery days can be at any pace slower than 6.06 per km. Never faster. Please note that this chart only provides a solid estimate of threshold paces. A lactate test is the gold standard for those seeking more precise paces and heart rate zones. Each week I will provide an article explaining these concepts further. In the meantime, please come along on Thursday nights and introduce yourself. The only requirement is to familiarise yourself with your specific training paces in advance. See you all later this evening !
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Post by jbroaders on Jan 5, 2017 15:42:37 GMT
I will be there - and really looking forward to an official notification of how crap my running is !!!!
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Post by britta on Jan 5, 2017 16:21:52 GMT
I will be there - and really looking forward to an official notification of how crap my running is !!!! John, going to beat you in regards to crapiness ;o))
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Post by andrewboyle on Jan 5, 2017 16:33:33 GMT
I will be there - and really looking forward to an official notification of how crap my running is !!!! John, going to beat you in regards to crapiness ;o)) I'd like to propose a complete ban on negativity (especially of ones self). As they say 'self criticism is no criticism'....
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Post by andrewboyle on Jan 5, 2017 16:34:59 GMT
Emmet - that is a great article....been looking for an explanation of how slowing down makes sense for a while now. Cheers, Andrew (welcome to Belpark btw!)
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Post by helenhh on Jan 6, 2017 9:41:49 GMT
That was the first group run session I've ever done. Really enjoyed it, especially the social aspect seeing as we were going slow enough to chat!
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Post by jbroaders on Jan 6, 2017 10:01:56 GMT
I have to say I really really enjoyed that session. And it was great to see so many people out. This resource as part of the Belpark Membership is a fantastic asset. My first ever coached session also. Thanks so much !
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Post by Deleted on Jan 6, 2017 17:05:56 GMT
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