Fit4Life schedule: (Click on the image to download a pdf copy of it)


NOTE: This is a suggested schedule. It is intentionally listed predominantly in terms of minutes rather than distance, such that it caters for all levels......more experienced runners will cover more distance than beginners and as people improve, you will notice that you cover a lot more distance in the given time than you initially did, X number of weeks before.

2011 training (pdf):
Jan - May 2011
May-August 2011
Sept-Dec 2011

2010 training (pdf):
May/June 2010
July/August 2010
Sept/Oct 2010
Oct/Nov 2010
Nov/Dec 2010

General Training Log To Date:
Friday Feb 3rd: Welcome, yet again, to all our latest new members...and to those we haven't seen in a while!! :) We'll have to figure out a way of doing our mile reps again with such large numbers! Anyone interested in running the County 4 Mile Road Race on Sunday Feb 12th, please let me know ASAP.

Friday Jan 27th: Welcome, yet again, to all our latest new members...we are consistently getting >30 people each week since the New Year...great going, keep up the good work! Tonight's session consisted of a fartlec run with a number of mini group leaders -  thanks to all the "volunteers"! :) Any new members who have not filled out a membership form or health screening form, please do so ASAP. Any returning members from last year, please just bring your 20 Euro annual membership fee. Thanks to Robbie for putting us through our cool-down stretch routine. Kevin's turn next week! Thanks also to Mike Griffin for sorting out the street lights around our meeting-point carpark - mucho gracias! Until next week, over n out! Remember, new members are always welcome, so spread the word! Bring a pal!

Friday Jan 20th: Welcome to all our new & returning members tonight! Lillian, Nodlaig, Eoin, Claire, Paul O'S, Gally, Michelle & Audrey. Tonight's session consisted of 4 x 3mins with 2 mins recovery, followed by 1 min effort & 1 min recovery by 4. To finish up, we had 3 teams for a sprint relay...we have some talented sprinters in the group! Well done to all!

Friday Jan 13th: Welcome to Helena Hanrahan, our latest new-comer to the group - plenty more newbies are lined up to join next week also. New people are always welcome. Tonight saw a lot of New Years Resolutions back out pounding the roads again with new goals and dreams for 2012! It was great to see 30+ enthusiatic faces in front of me this evening. Well done to everyone on such a great session. Tonight's session was a pyramid of 1 min - 2 min - 3 min - 4 min - 3 min - 2 min - 1 min, with 1 minute recovery. Looking forward to next week already!

Friday Jan 6th: No session this evening...

Friday Dec 30th: No session this evening...

Friday Dec 23rd: No session this evening...

Friday Dec 16th: To be filled in...

Friday Dec 9th: A big thank you to Mike P, Ger & John for leading the session this evening. Just one more session to go for 2011! To be followed up by our Christmas get-togethr of course - Collins's Bar in Raheen from 8pm. All Welcome! 

Friday Dec 2nd: 8 brave souls faced the elements for this evenings session - 5 women and 3 men...girl power!! Marcin, John, Paul, Phil, Evelyn, Caroline, Margaret and Tracey sped around the training route for 12 x 45 seconds with 1 minute recovery. Paul was given the task of trying to catch Evelyn (who had been given a generous headstart) in the last rep, but a stubborn Evelyn would not allow him to catch her - her experience as a sprinter in former years stood to her! Well done everyone for coming out on such a miserable night. 2 more sessions to go before Christmas break! 

Friday Nov 25th: 3 more sessions til Christmas! Well done to everyone tonight on a great session - 5 x 3mins, 1 min recovery, followed by 5 x 1 min efforts with 1 minute recovery. Also a big Thank You to our new security for looking after our cars while we train. Caroline, Marion & a few others are organising a bit of a Christmas get together for Dec 16th - please let them know of your availability.

Friday Nov 18th: Well done to everyone tonight and a big Thank You to Phil for taking over the reigns from Tracey who went home to her bed with a hot water bottle! Get well soon Tracey!! 4 more weeks sessions left til Christmas!

Friday Nov 11th: Hill session was on the menu for this evening's session. Great efforts all round...finishing up with a sharpening up session of 20 seconds hard, 10 seconds recovery for 4 minutes. Meanwhile Tracey was on her last legs after 23 hours of a Concern 24 hour Fast! A huge thank you to all Fit4Life members for such generous sponsorship. It is a great cause and your contributions helped hugely towards Tracey surpassing the 300 Euro mark. Roll on next week, for a fartlec session followed by an afters session in Dolan's where Aidan's band, Protobaby are launching their new single "Traditions". All welcome! 

Friday Nov 4th: Some of our marathon runners were welcomed back by the gang tonight. John, Kevin & Carol were back for a limbering up couple of miles while everyone else had to contend with the session!

Friday Oct 28th: Tonight's session showed we have a few speed merchants in the group!! Group warm-up, followed by 8 x 90 sec efforts with 1 min recovery between each effort....then regroup and finish up with 4 x 45 secs efforts with 45-60 seconds recovery. A group cool-down and stretch completed the night's activities and everyone wished our "Magnificent Seven" well in the Dublin Marathon on Monday!! Well done to everyone for showing such dedication - 26 people on a wet, dark and windy October bank holiday Friday evening!! It's what inspires me to keep going. Keep up the great work!!

Friday Oct 21st: Well done to everyone on tonight's one mile rep efforts. Some great consistent running going on. Meanwhile, our marathoners, Kevin, Catherine & John went off for a 4+ mile run in wind-down for Dublin marathon on the bank holiday weekend. Mile rep times are listed below. HIGH VIZ clothing from now on, especially after the clocks change - NB!!!!!

Name	Rep1	Rep2	Rep3
Conor	7.22	7.05	6.53
Dave Irwin	7.32	7.02	7.09
Mike G	7.30	7.02	7.13
Ragh	8.06	8.06	7.55
Lorna	8.06	8.25	-
Marcin	8.20	8.17	8.27
Marie English	8.35	8.25	8.27
Phil	9.35	9.32	-
Evelyn	9.39	9.50	-
Rose	9.03	9.30	9.58
Marian	10.09	10.20	10.17
Marie	10.35	10.20	-
Ann	11.35	11.08	-
Sue	12.15	-	-
Margaret	16.35	-	-

Friday Oct 14th: Another warm Dooneen Fit4Life welcome to our latest newcomers, Marie & Maria! And welcome back to our few members who lost their directions to training for the past few weeks/months!!  We had a fine bunch at the session tonight...let me attempt to list all the names: Mike P, Robbie, Kevin, Mike G, Paul Askins, Paul Whelan, Steve, Marcin, Ed, Niall, Aidan, Ragh, Ger Mc, Gary, Caroline, Joan, Anne, Maureen, Marie, Maria, Louise, Catherine, Tracy Ryan, Michelle, Lorraine, Moira, Phil, Rose, Jennifer, Sue. Some list considering we were missing a lot of regulars and I'm sure I left out a few names from the list! We'll have to extended the training grounds if everyone shows up on the same night! Well done to all and thanks to all the "volunteer" leaders for each of the mini groups! Anyone who has not brought back a form yet, please do so to ensure you are added to the email alias.

Friday Oct 7th: It was great to see some of our latest "newbies" back for more punishment after their signup last week! They were also joined this week by another newbie - Sue...welcome Sue. As the clock ticks on...we are approaching the Limerick Women's Mini Marathon next weekend. In view of this there will be 2 choices of session on this coming Friday - an easier version for those taking part in the mini marathon and a not-so-easy version for those not taking part!!   Through a pretty much unanimous vote, this week's 3 x 6 min session was changed to 6 x 3 min session! With the more experienced members upping this to 8 x 3 mins. Well done to all and we'll see you all back again next Friday for more "fun"!

Friday Sept 30th: Back after our 2 week break, only to be joined by 4 new members! A warm welcome to one and all! Tonight's session consisted for a pyramid run 1min-2min-3min-4min-5min-4min-3min-2min-1min efforts with a mixture of 1 & 2 min recoveries between each effort. 2 weeks to the Limerick Women's Mini Marathon...keep up the good work!
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Friday Sept 2nd: Thanks a million to Liz for leading the session tonight in Tracey's absence...she must have brought some luck because the rain started just as people were getting into their cars after the session!! Well done to all.

Friday Aug 26th: At long last - back to mile reps!! :o) Some more coming up in the coming months...keep an eye on the schedule! Well done to everyone on tonight's time trials...some very consistent times were clocked...despite the rain coming in on us towards the end. Times listed below...

Robbie: 6:50 (1mile), 6:54 (1mile), 14:10 (2 miles, 1/2 way split = 7:05)
Dave Irwin: 7:32 (1mile), 7:23(1mile), 14:56 (2 miles, 1/2 way split = 7:40)
Niall: 7:32 (1mile), 7:23(1mile), 14:56 (2 miles, 1/2 way split = 7:40)
Dave Rohan: 7:36 (1mile), 7:41 (1mile), 15:44 (2 miles, 1/2 way split = 7:53)

Mike Purtill: 5:43 (1mile), 5:53(1mile), 6:00(1 mile)
Steve: 8:04 (1mile), 8:06(1mile), 7:58(1 mile)
Fiona: 8:04 (1mile), 8:06(1mile), 7:58(1 mile)
Lorna: 8:04 (1mile), 8:06(1mile), 8:13(1 mile)
Marie: 9:08 (1mile), 9:27(1mile), 9:56(1 mile)
Margaret: 16:13 (1mile), 17:30(1mile)
Marcin: 8:05 (1mile), 8:28(1mile), 8:20(1 mile)
Lorraine: 8:36 (1mile), 8:28(1mile), 10:30(1 mile)
Paul Askins: 8:22(1mile), 8:28(1mile), 8:54(1 mile)
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Friday June 17: Well done to all Dooneen Fit4Life members who took part in the annual Bilboa 10km on tonight. Mary, Caroline, Marion & Margaret took part in the 10km walk. 10km run results have been included below. Tracey was 1st Dooneen woman home and 2nd overall female in the race itself, clocking an impressive time of 36:39, behind Rosemary Ryan on Bilboa A.C. who clocked 36:08. Mike Purtill is coming back to form and came in first Dooneen man home in a time of 38:51.Robbie Bannon and Kevin Long, fresh from his Edinburgh marathon a few weeks back, had a great battle to the finishline. Robbie won the battle this time around finishing in a time of 43 minutes flat, with Kevin Long finishing in 43:15.

 

Friday June 10: Welcome to our two newcomers tonight - Joan & Belinda. Welcome back also to our 3 newcomers from the previous week - great sign that ye came back for more! Tonight's session consisted of a "fartlec" (Swedish coined word for "playing with speed") run - 20 minutes for beginners and 30 for the more experienced. This was topped off with a sprint-relay which ended in a very close finish between Ed & Ger. Well done to all. Next week we are off to Bilboa (near Cappamore) for their annual 10km walk (7.30pm start) and 10km run (8pm start). We will carpool from the normal training-session meeting point - aiming to LEAVE by 5.50pm.

Friday June 3: Well done to all participants in the Sixmiolebridge 10km this evening. We will be back to the normal venue for training next Friday. Click on main Dooneen page for a write-up of Dooneen representation at Sixmilebridge 10km.

Friday May 27: Tonight saw a light enough turnout but with 3 new faces to add to the squad, which was great to see. It's been a while since we tackled our timed 1 mile reps. Well done to all, especially the newbies...great running for your first night. Next week's venue is going to be Sixmilebridge 10km run & 5km walk.

Click here for pdf of this evening's time trial splits

Friday May 20: Thanks to Shannen & Phil for leading tonight's session while Tracey was off watching Ironman competition in sunnier climates!