| Sat, Sep 4th, @3:00pm - 05:00PM Bunratty 10k Bunratty, Clare. |
| Dooneen Snippets |
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| Dooneen A.C. Fit4Life |
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Meet n Train / Fit4Life - Meet n Train / Fit4Life sessions started in Raheen on Friday evenings 6-7pm in February 2010. We cater for all levels/abilities...from complete beginners (walk-a-little-run-a-little) to people who may have already run a few 10km runs but want to improve or perhaps move up to complete a half-marathon. Click on the "Read more" link below for weekly progress updates... Click HERE to open a map of where to meet us! Flyer available here. Summer 2010 upcoming fixtures you may be interested in can be downloaded here. (pdf format) This is just a short list, quickly put together because of the number of requests for it! A more detailed list is currently being compiled. Any questions on any of the races, do not hesitate to drop me a mail at ![]() NOTE:
Other up-coming races people might be interested in:
Friday May 28th: Congratulations to all who competed in tonight's Dooneen A.C Fit4Life internal race number 1! There was a choice of 3km & 5km, the 5km proving the more popular. Marcin ran his first ever 3km in 16:38 and is looking forward to upping this distance to 5km next time. In the women's 3km, Karena ran a steady race to win in 15:10, with Eimer coming in 2nd in 17:30. Like Marcin, Eimer is looking forward to increasing this distance to get back up to running some 10km races again. The mens 5km was a tight afair, with Aidan & John taking the lead in the early stages but, Paul, never too far behind the leading two, finished very strong to claim 2nd place ahead of John in 3rd. Paul ran out of road however and Aidan came in, the comfortable winner, in a time of 22:28. Dave ran a very steady race, increasing his pace all the way through and closing the gap between he and the leading group all the way and finished a very close 4th. There were Capri Sun's all-round for everyone afterwards and medals for the first 3 in each race. Once everyone got their breaths back, everyone agreed, it was a very worthwhile exercise and there is great motivation to beat tonight's times, in race number 2! Well done everyone. Make sure to keep me posted on any 10km race times you clock over the Summer!
Friday May 21st: The men out-numbered the women for the first time ever this evening!! The Comprehensive pitches were the venue for this evenings session, with the run down to the pitches and back up from the pitches to the meeting-place carpark serving as the warm-up/cool-down (not that the weather allowed for much cooling down!!) :o) Warm-up 1min-2min-3min-3min-2min-1min-1min-2min-1min efforts (each with a 1 min recovery jog period in between) Some balance/core drills/exercises Cool-down It was also great to hear people targetting certain races e.g. Newport 10km (weekend of May 23rd), Spanish Point 10km (weekend of May 30th) Bilboa 10km (Friday June 18th) etc. Keep up the good work! Wednesday May 19th: While the local Community Games were being run in one corner of Raheen, the Fit4Life Group were taking to the footpaths around Raheen with a 30-45 minute Group run on a very warm evening indeed. Please make sure to bring water with you to all training sessions, no matter what the weather, but especially in the warmer weather. Friday May 14th: Tonight saw some more newcomers signing up, and with the number of enquiring I have been receiving lately, there are more newcomers on the way!!! All are more than welcome! Tonight's session: Group warmup + dynamic stretches. 6 x (2mins effort followed by 90 secs recovery). 4-6 x 50m strides. Cool down jog + stretches. Please bring your 15 euro and filled in forms next week to make sure you get registered and are covered by insurance. There were a number of people in the group planning on entering upcoming races which is great to hear. Also, a good majority of the group intend to meet and train on a Wednesday evening at 6pm from the same meeting point, so please do join in...running with company is far easier than alone. There are a number of people at each level so you will not be pushed more than you want to be pushed and you also will not be made to feel like you are slowing anyone else down. So, please feel free to come along and get a second group run in on the Wednesday evening. Coming up in the next few weeks... Wed May 19th - Group run at 6pm from same meeting point as Friday. Fri May 21st - Session with Tracey as normal. Sun May 23rd - Newport 10km at 2pm (Make sure to enter as Dooneen A.C., Bring entry fee money probably 5/10 euro, Bring a drink for during/after the run, Bring a smile, a positive attitude and an open mind ready for a challenge!) Registration on the day from 12-1.30pm at the Newport Community Centre. Course: The course takes you from the Communtiy Centre through the town, past the Clare Glens on a 'rolling course' and back in to the Town via the Murroe road. Wed May 16th - Group run at 6pm from usual meeting point. Fri May 28th - Dooneen A.C. Fit4Life 3km/5km race. Needless to say, you may never want to enter a race, you are still more than welcome to join in the session every week. It does help motivation, however, to have a target distance/speed/fitness level in mind & encourages you to turn up from week to week....that and the friendly faces and banter that goes on! ![]() Wednesday May 12th : Warm-up, 3-4 mile loop covered depending on fitness. No official instructor present. Friday 7th : Warm-up...2-5 mile run depending on level of experience...the newer people had some walk-breaks in the middle...Warm-down and stretch Wednesday May 5th : 35 minute run + 4 strides ... recovery after GLR! Sunday May 2nd: CONGRATULATIONS to all our members who completed the Great Limerick Run at the weekend. We had representatives in all 3 events which was fantastic. I do not have everyone's results yet but I met a lot of the group on the day and all were in great spirits. Well done to all. The hard work paid off. Just a few of the results I have heard...Moira ran a great 10km, stayed well within herself & had no breathing issues and finished her first ever 10km in a very credible time of 57.51....even with the bottle-neck at the footbridge!! Carole, who I'm told is off on hols for a week, got in just over the 50 minute mark...and Aisling wasn't too far behind, missing out on the hour mark by a couple of minutes. Congrats also to Phyllis who finished her first 10km and who, I'm told, is already looking forward to planning her next one. Question now is, what's the next target?! Feel free to drop me an email with your new goals, be it a certain race later in the Summer or a target time for a specific distance or to complete a specific distance....there is no goal too small!. Also, please let me know if you have any feedback on both how you found the race and also any positive/negative/constructive feedback on how you think the Fit4Life Group is going. Friday April 30th: Warmup + light stretches 2-3 mile easy jog Strides + stretches Wednesday April 28th: 10 min Warmup (90sec effort - 60 sec recovery - 60 sec effort - 45 sec recovery - 45 sec effort) x 2 (2 minutes recovery between sets) 10 min jog (10km people) 15 min jog (half-marathon people) 20 min jog (marathon people) 2-3 strides + stretches Friday April 23rd: Warmup Promo photo! :o) 6 x 2 min effort, 1 min recovery 4-6 x 100m strides Cool down + stretches + Great Limerick Run pep talk!! Wednesday April 21st: Warmup 35-40 run 4-6 x 100m strides Cool down stretches Friday April16th: Dynamic warmup exercises...10 min jog. Session = ( 3 min effort-2 min jog-2 min effort-1 min jog-1 min effort-3 min jog ) x 2 3 x 50m strong stride-outs Jog cool-down HYDRATION handout given out. Wednesday April 14th: 30-35min run plus 6x100m strides
Friday April 9th: Stryker 6x2.5min at tempo, 90-120sec rec jog
Wednesday April 7th: road loop- 4 surges of 1min marked along run- 30-35min total
Thursday April 1st: 30-40min run plus 6x100m strides Paddy's Day Fit4Life Update:
Fri March 12th Fit4Life Update:Congrats to Noelle, a newly signed up member of Dooneen A.C. through the Fit4Life program, who completed Croom 6km on Paddy's Day, in a great time, with a pretty strong headwind against her on the last 2 km home straight. Keep up the good work! Night #4 - Tonight saw the group split in two, with Phylis & Aisling breaking new barriers, covering more mileage than any of their previous sessions. The front runners went on a new route with Rosie and judging from the paces recorded on the GPS watches, broke their own barriers also. Well done to all. The Breathing IssueMost elite athletes use a 2-2 breathing rhythm. That is they breathe in for two steps and they breathe out for two steps. The 2-2 breathing rhythm is slow enough to allow for good depth of breathing. It is recommended to practice all kinds of breathing patterns, just to become familiar with them and to note your body's reaction. Try the 3-3 breathing rhythm, 4-4 breathing rhythm and try unequal breathing rhythms such as 3-2 and 2-3. All the athletes Jack Daniels works with (except the sprinters) use either a 2-2 or a 3-3 breathing rhythm. Jack, himself, uses the 2-2 breathing rhythm, starting the breathing cycle on the left foot. If you use the 2-2 breathing rhythm and you experience stitchm then switch the breathing rhythm to start on the other foot or switch to a 3-3 breathing rhythm until the stitch subsides. Long term analysis conducted by Jack Daniels has found that elite athletes in races up to and including the 10K use the 2-2 breathing rhythm at the start of the race and after completing about two-thirds of the race they switch to a 2-1 breathing rhythm. For races longer than 10k the 2-2 breathing rhythm is used for the whole distance, perhaps shifting to a 2-1 breathing rhythm in the last minute or two for the sprint finish. An important point is that your breathing rhythm will not only tell you how hard you are working but also allow you to control how hard you work.Fri March 5th Fit4Life Update: Night #3 - We had a smaller turnout than normal this week, but that did not deter us! After doing a few laps on the grass pitch in front of Stryker, Rosie took the more experience group on a longer loop around Raheen, while Tracey led the ever-improving less-experienced group on a shorter loop. Everyone re-grouped at the end for a group-stretch. We had a number of people who achieved far more than they expected of themselves.....one person improving from being able to run for 5 minutes to 15 minutes!! Another person had only ever run 7km, after which, she was "dead".....tonight she ran 6.8km and was still chatting as she jogged into the finish! Well done to all. The only way to improve is to do some CONSISTENT training.....no one needs to do crazy hard running sessions...just get out for your run/exercise consistently and you will soon see vast improvements... Fri Feb 26th Fit4Life Update: Night #2 - It was great to see some familiar faces from Week#1 returning on Week#2 ... good to know you were not scared away by the first week! We also had a few new faces which was great to see. We are hoping numbers will pick-up once the evenings start to get brighter. With our new hi-viz vests, however, brightness does not matter to us! Roll on week#3!Adare 10km race is also on next Sunday March 7th for anyone interested in putting the Friday evening training into practice. For those not ready for the 10km yet, do not panic, there are plenty more races to choose from in the coming months. Fri Feb 19th Fit4Life Update: Our first meet-n-train night kicked off on Fri 19th, where we had 8 people, male and female, from 8min/mile runners wanting to up their running distance ability, to those who would like to progress from walking to running (these completed a 1.5 mile loop, jogging for 5 mins, walking for 2 mins, repeatedly until the end of the loop - a fantastic achievement for people who had never jogged before or who had in the past but had fallen out of the routine over the years). Well done to all who participated and we look forward to a bigger turnout this Friday evening when we will hopefully have the much-coveted goodie bags and run-route-printouts !!
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Based in Limerick, Dooneen is ranked in the top athletic clubs in Ireland and caters for over 200 athletes from 8 years of age to adult from all over Limerick and the region. For further information, join us at one of our Training Sessions. Contact Phil at 085-1429237 or email dooneenac@elive.ie |
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