The School Run 2014 – #Zero25k Group

We got a little taster of what running in the West is all about.

So far as we could see, no-one got blown away or dissolved like sugar in the rain. So fair play to you all.

Fingers crossed the weather will be better next week, but if it’s not, will you let it stop you?

Didn’t think so!! 🙂

But maybe pack some gloves and a hat for just in case.

There have been quite a few new arrivals to the group and the mailing list is growing. However, this weekend is the last weekend that we can take any new people. I know there is lots of interest in the group and I’ll happily run a second group again from Week1 if demand is there. So anyone new to the list, please do the the homework, any questions throw them at me.

So, it is now up to you to carry out the work this week, ready for next Saturday:

The plan is to repeat the exact same session that we have done, twice during the week. Ideally this would be done on Tuesday and Thursday giving you a bit of rest in between the sessions.

We spoke about a few things on the way around today, most blown away in the wind but again a couple of things that are worth a recap:

  1. Running for Time NOT Distance.
  2. Practise the ‘Lifesaver look’.

So many of you would have hit or came close to the 5k marker this week. Yes, the goal is “Zero-to-5k” but we have a chance to have you running a faster 5k rather than just hitting the target.

So eyes off the distance altogether. I’m running the group by the clock and the distance is incidental.

Be proud of what you are continuing, share the news on Facebook, Twitter, Google+, LinkedIn too, let your friends and family know that you are now a runner!!

Now to the homework!

As noted above you are to repeat the session twice next week. If Tuesday and Thursday don’t suit, move the days around, leaving 1 day between sessions and keep Friday as a rest day. I want you ready and able to run again on Saturday!!!

  1. Warmup: 5 mins steady
  2. Work : 90 seconds effort
  3. Recovery : 90 seconds steady
  4. Work: 3 minutes effort
  5. Recovery : 3 minutes steady
  6. Warmdown: 5 minutes and stretching.

Repeat step 2 to 5 x2 times.

If you can’t get out you can replicate the session on a treadmill. Best way to contact us is by commenting on the blog or through our Facebook page that way everyone benefits from the response.

NOTE: the wording is changing!

No longer are we ‘walking’ the warmup or recovery. Effort is “Easy” or “Steady”. A nice slow jog to raise the heart rate and get the muscles warmed up.

We’ll see you all again on Saturday (regardless of the weather we will be out and expecting to see you!)

Happy running!!

Edel & Sean

COMING SOON the Polar V800 Multisport Watch

Launching in the UK in April 2014, Polar has unveiled what the Finnish pioneers believe is the world’s most advanced training computer. The Polar V800 is designed for pro athletes and top age-groupers alike and is the current monitor of choice of the reigning Ironman World champ, Frederik Van Lierde.

I’ve been talking about this for months now. Twitter, Facebook, fora, Google+ I’m surprised anyone still listens to me anymore! 🙂

The Polar V800 will feature an integrated GPS and supports multiple sports, from running, cycling and swimming to skiing and a triathlon function. Each sport has its own customisable profile, and the Polar V800 is said to seamlessly change between sports, recording your full performance, including transition times between each discipline.

Key features of the V800 include:

·        Integrated GPS – fast, accurate speed, distance and route measurement.

·        An integrated activity tracker that automatically adjusts your recovery status to give a true account of how much rest you get in between hard sessions.

·         Instant analysis and in-depth insights into all your training and recovery on the Polar V800 when used with the Polar Flow web service.

·         Records your heart rate even while swimming and includes the most accurate altitude readings with a built-in barometric pressure sensor.

·         Rechargeable battery which offers up to 14 hours of training time, 50 hours in low power GPS mode, or 30 days in time mode with 24/7 activity monitoring.

·         Running Index data shows your aerobic fitness and running economy.

·         Orthostatic Test to help you avoid over-training by gaining insight into recovery status over the long term. You can access four weeks of your training history at the touch of a button

·         Gorilla Glass face set in stainless steel with an aluminum core and soft, breathable polyurethane straps.

·         Updatable software which will allow users to add new features from the comfort of their own home as they become available. The wireless connection to a smartphone creates the possibility for further features, such as SMS notification and music control, which will be added as updates later in 2014.

.       See your training load and recovery time. Learn how each training session affects your body and how much recovery time you need. This information will be found immediately after your training on Flow.

·         Power monitoring function for serious cyclists, which will be available mid-2014 to be used in conjunction with new Bluetooth Smart power pedals. These are an upgrade on the currently existing Keo Power pedals which indicate clearly L/R balance and I’ve been using sucessfully for the past 18 months.

The Polar V800 with integrated GPS will be available around the world in April for a suggested retail price of €399.90 or €449.90  with heart rate sensor. It’ll be available in black initially with a blue version available from June 2014.

I will be getting my mitts on the V800 soon but, for now, head to

Hoka One One – the low down on this Minimalist Ultrashoe

Recently arrived into Amphibian King Galway, Hoka One One is the brainchild of two gravity sports enthusiasts Jean-Luc Diard and Nicolas Mermoud. Both men have been adventuring for as long as they can remember, and their trail running experiences have taken them across the globe.

Continue reading “Hoka One One – the low down on this Minimalist Ultrashoe”

Being charitable about controversy.

Continue reading “Being charitable about controversy.”

5k ar son Gaelscoil de hÍde – #Zero25k

Chun cuidiú leis an ócáid bailiúcháin airgid atá beartaithe againn (5k ar son Gaelscoil de hÍde, ÓránMór), táimid ag reachtáil grúpa eile Zero-2-5k leis an sprioc faoi leith an 5k ar fad a rith ar an lá mór!!

Má smaoinigh tú riamh an bhfhéadfadh tú a bheith ina reathaí, is é seo seans a chruthú duit féin gur féidir!!

Ní chreideann tú mé?? Léigh na notaí thíos.

Beimid ag cruinniú le chéile go luath maidin Dé Sathairn (8.00) do na seachtainí atá romhainn chun tú a threorú trí chlár traenála. Beidh seisiún ar an Satharn agus “obair bhaile” chomh maith (toisc go bhfuil scoil i gceist!! ), sé sin dhá thráthnóna nó maidin sa tseachtain.

Níl ag teastail uainn ach 30-40 nóiméad gach seachtain. Maitheas duit féin é seo a dhéanamh.

Agus tá sé saor in aisce!! Cad eile a bheadh tú ag déanamh??!!

Líon isteach do chuid sonraí thíos.

(Buíochas le Adrian agus Triona Brosnahan)

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