An Epic #running Triumph!!

We had a great opportunity to try out some pairs of the new Saucony Triumph ISO and invited everyone to come along and join in the fun.

Continue reading “An Epic #running Triumph!!”

[EXPERIENCED] #AKWest Dublin Marathon Program – Weeks 0-4 or 23-19

Welcome to the Experienced Marathoner program.

You have several done, a couple of years marathon running under your belt and are getting to a point of possible frustration with a lack of further improvements?

We’re about to get you down off that plateau and smash those limitations!! 🙂

Your Training Plan is a little more complex than the programs that we have laid out for the Beginners and Improvers (naturally enough) so for ease of management we are using the power of the Cloud to allow us to edit and adjust the program whilst leaving it accessible to you!

So with that in mind please follow me down the rabbit hole to your new plan…Experienced Runners Plan (worth bookmarking this link in your ‘Training’ folder on the desktop). 

Dave will be updating the blocks there on an ongoing basis and depending on the outcome of the poll below (please contribute) can fill in the blanks regarding effort, pace and all that side of it. There are a couple of prep weeks with some key session such as the HR Field Testing (please do this fresh so rest Monday).

If you already have zones set by Matt Bidwell it is worth doing this field test as a back up to the existing zones. Any queries….ask Dave! 🙂

On that note it is time to point you towards the Coaches Corner where you can find out a little more about David and his contact details for obtaining personalised plans and coaching.

There will be no group run next week as both Edel & I will be recovering from our Adventure over the weekend and it is unlikely we will be fit to walk nevermind run! 🙂

Have a good weekend and a solid start on Tuesday.

 

Happy running!! 🙂

Edel, Sean & Dave

PS. a quick poll on what you think we should do to manage discussion. We would like for you to be able to find the answers to the most frequently asked questions as they arise along the way. We think either the Google+ Community  or a separate forum would be ideal but what do you think?:

[IMPROVERS] #AKWest Dublin Marathon Program – Weeks 0-4 or 23-19

So, you have tackled a few marathons already and want to go again. What happened to “Never again!!” ? 🙂

Never running

Having done a few marathons before or you are an experienced runner with plenty of miles already under your belt you will have a fair idea of what to expect in 22 weeks as you toe the start line.

Along the way we hope to help structure your training and possibly add to your existing knowledge base or possibly remind you of some things you forgot along the way (like “never again!”). Fingers crossed the extra structured sessions, group runs and seminars on nutrition, strength & conditioning, flexibility etc that we will be hosting will be of benefit to you, reinforcing that will to run.

Regardless of the how or why you want to run Dublin Marathon in October our goal here is to deliver you to the Start line in 22 weeks in good enough condition that you are raring to go and that you hit the finish line at or under your goal.

In this improver’s group we are going to talk about paces, pacing, goal times, nutrition and racing strategy. All of this will be conversational and hopefully in a manner that it becomes a resource for you and others.

This marathon is going to be the one you really get to grip with and start to realise your potential as a runner. The sessions, especially when we start introducing speed sessions will be there to challenge you. It is up to you to challenge yourself and work hard.

The harder you work in the preparation months, the better the result on the day.

Now, you should have a target time in mind. It should be a healthy and realistic target. There is no point rocking up here looking to go from a 4:30 marathon to 3:05 the structure of this simply won’t allow for such a dramatic change. These program’s are incremental. If you have the potential for that sort of improvement taking a look at the Experienced Group and interacting with one of the Coaches (outside coaches – not us) regarding a customised plan based on your race results may be the way to go for you.

You are welcome to dip in and out of the various groups to read what is going on, you will notice a difference in tone from one group to the next. All of the stuff, Beginner / Improver / Experienced is going to be in the Public domain (here in posts, or possibly on a forum we might use and in the news emails) so you are free to browse.

What we don’t want you to do is mix and match the workouts!! It might look ok, but the plans are independent of each other and should be approached as such.

So.

Hopefully you are still running and keeping the miles in the legs, ideally have a half marathon (or 2)  already under your belt this year. To be 100% honest some of these early weeks will be beyond some of you, but that is fine, simply play along and let the structure take over again, we’ll have you humming a tune in no time!! 🙂

Our week starts on Monday, you can shift the schedule to suit your timeline, school, work, kids etc. You can run morning or night. As and when you see fit. What you won’t do (please) is shift runs around or skip rest days. Pile too much running together and you can forget about running this marathon. You will likely get injured (again different with the Experienced group who may be running 6 days). This is what I mean by read it but don’t mix & match the different plans.

So nice and easy into it!

IMPROVERS  M  T  W  Th  F  S  S
 Week 23 5 Rest  5 5 Rest  5 8
 Week 22 8 Rest  8 8 Rest 8 10
 Week 21 8 Rest  8 8  Rest 8 10
 Week 20 8 Rest  10 10  Rest 8 (w 2k fast in mid) 12
 Week 19 8 Rest 10 10  Rest 8 (w 2k fast in mid) 12

Notes:

All distance are in kilometers (km / k) at no point do we use miles or mph to designate speed, distance or pace!

All runs must start with 10mins of easy running to warm up and loosen out. Think about your form, relaxing the shoulders etc before getting into the main body of the run.

Control your running so you are not running Threshold all the time. Think “base weeks”. Plenty of time for fast running!!

‘Rest’ is ‘rest from running’ NOT sit on the sofa and eat crisps and ice-cream. Go for a swim, a nice walk, easy cycle. You should also consider flexibility exercises like pilates or yoga on these ‘Rest’ days.

These are all easy base runs for this block. Don’t worry about speed, breathing, pacing. They are steady runs to get the legs used to running. If you are using a HRM most of this will be Zone 2 & 3 at most. More detailed speed work will be introduced later.

There is no group run next week as both of us will be recovering from our Adventure over the weekend and it is unlikely we will be fit to walk nevermind run! 🙂

Have a good weekend and a solid start on Monday.

 

Happy running!! 🙂

Edel & Sean

PS. a quick poll on what you think we should do to manage discussion. We would like for you to be able to find the answers to the most frequently asked questions as they arise along the way. We think either the Google+ Community  or a separate forum would be ideal but what do you think?:

[BEGINNERS] #AKWest Dublin Marathon Program – Weeks 0-4 or 23-19

If Dublin Marathon is the first marathon that you are aiming to tackle, you really would find it hard to pick a better event to lose your marathon cherry to. In making the decision to register for Dublin (or about to do so) you may already have heard about the atmosphere of the day, and if you haven’t you will!! 🙂

Regardless of the how or why you have come to this decision our goal here is to deliver you to the Start line in 22 weeks in good enough condition that you make it to the finish line!

In this beginners group we are not going to talk about paces, or goal times, or anything like that. Your first marathon is one to enjoy, it is also one to complete.

Not saying there are none among you that won’t have a time in mind, you will, and it is healthy to have a target, we just don’t want you obsessing about it. That is where the Improver’s Group comes into play 😉

You are welcome to dip in and out of the various groups to read what is going on, you will notice a difference in tone from one group to the next. All of the stuff, Beginner / Improver / Experienced is going to be in the Public domain (here in posts, or possibly on a forum we might use and in the news emails) so you are free to browse.

What we don’t want you to do is mix and match the workouts!! It might look ok, but the plans are independent of each other and should be approached as such.

So.

Hopefully you are already running, you are comfortable running 5k, probably 10k and ideally have a half marathon under your belt. These help (A) with experience and (B) preparing your body for the coming months.

Our week starts on Monday, you can shift the schedule to suit your timeline, school, work, kids etc. You can run morning or night. As and when you see fit. What you won’t do (please) is shift runs around or skip rest days. Pile too much running together and you can forget about running this marathon. You will likely get injured (again different with the Experienced group who may be running 6 days). This is what I mean by read it but don’t mix & match the different plans.

So nice and easy into it!

 BEGINNERS  M  T  W  Th  F  S  S
 Week 23 2 Rest  2 2 Rest  2 4
 Week 22 3 Rest  3 3 Rest  3 6
 Week 21 3 Rest  6 3  Rest 6 6
 Week 20 6 Rest  8 6  Rest 8 8
 Week 19 6 Rest  8 8  Rest 8 10

Notes:

All distance are in kilometers (km / k) at no point do we use miles or mph to designate speed, distance or pace!

‘Rest’ is ‘rest from running’ NOT sit on the sofa and eat crisps and ice-cream. Go for a swim, a nice walk, easy cycle. You should also consider flexibility exercises like pilates or yoga on these ‘Rest’ days.

These are all easy base runs for this block. Don’t worry about speed, breathing, pacing. They are steady runs to get the legs used to running. Speed work will be introduced later.

There is no group run next week as both of us will be recovering from our Adventure over the weekend and it is unlikely we will be fit to walk nevermind run! 🙂

Have a good weekend and a solid start on Monday.

 

Happy running!! 🙂

Edel & Sean

PS. a quick poll on what you think we should do to manage discussion. We would like for you to be able to find the answers to the most frequently asked questions as they arise along the way. We think either the Google+ Community  or a separate forum would be ideal but what do you think?:

Are you #running around looking for a Dublin Marathon training plan? We can help…

DCM MedalNice isn’t it? 🙂

If you would like to get one of these draped around your neck on October 26th 2015 it is not the 26.2 miles of Dublin City Marathon you need to be thinking about, it is the next 20 or so weeks of training that you need to be thinking of!

Here in Oranmore both Edel and myself will be going after a pair of these medals so our training will be kicking off very soon. If you would like to be part of the program it is quite easy. Whether it is your first marathon or your last we will be sending out regular emails with a block of training for you to follow.

Now these programs are suited for Beginners or Improvers. We are also partnering up with a coach who can offer mentored tailored programs that are more suited to Experienced marathoners who might be looking for a specific goal like Boston or London Qualifier.

There is a charge for the tailored option but that is between you and the coach. There is a fair bit of time involved but you can sort that between yourselves!

What are we bringing to the party?

Well, regardless of your level you –

  • are welcome to join our FREE program and get what you can from it
  • will have access to our Training Group discussion platform on Social Media
  • are welcome to join our FREE weekly runs from the shop in Oranmore (distance as dictated by the scheduled run for that day)
  • are welcome to attend FREE seminars in-store from different brands as they teach us about shoe selection and gear
  • can avail of special Group Deals on footwear, apparel and nutrition
  • will get fitter and have fun training with a group of like-minded individuals
  • will get tips about form, conditioning and Strength Training
  • will get a regular email with your plan and access to a wide knowledge base

We will be starting the program in a couple of weeks and it is advisable that you are in from the start. Once we have registration closed and the list of participants sorted we can start to send out emails based on your selected Training Plan Level.

Ready to join our Training Group?

You can connect to our Group Sign Up here.

LAST CALL for Lough Cutra Triathlon Training Day!!!

The training/recce day for Lough Cutra Castle Triathlon is on tomorrow Saturday 9th May at the Castle in Gort, Co. Galway with GoTri, Amphibian King Oranmore and Burren Cycling Club.

Adult and children’s triathlon training covering all 3 disciplines and transitions. Suitable for beginners as well as more experienced triathletes.

There’s also a recce cycle and run for The Gauntlet (half iron).

There is no charge for this but you are required to book in advance.

BOOK NOW!!

Are you ready for your first Orca #triathlon wetsuit?

As stockists of the Orca range , the 2015 Orca S5 has just arrived into our Galway store ready for you to check out the perfect wetsuit for tri-beginners and improvers. Orca’s generation S-series wetsuit continues its evolution with the S5. While retaining many of the great features of the S4, the new S5 introduces a 5mm front panel from neck to mid-leg, increasing flexibility and buoyancy.Orca S5The removal of a front seam ensures that it is the most flexible wetsuit to date in this range. Like its predecessor, the S5 promises hydrodynamics, flexibility, buoyancy and durability.2014-orca-wetsuit-s5-fullsleeve-women-frontIts full neoprene coverage includes SCS coated 3-4mm Yamamoto 39-cell neoprene across the full front. 2mm Yamamoto 39-cell coated neoprene underarm and shoulder panels provides superb range of motion.The back is made of 3mm Smooth Skin neoprene, offering buoyancy and thermal protection. Silicone-print Hydrostroke forearm catch panels increase power through the stroke, while Speed Transition calf panels make transitions a cinch.2014-orca-wetsuit-s5-fullsleeve-women-back

  • 2mm SCS Neoprene Arms & Shoulders – High stretch SCS coated upper torso and armsbecome-true-triathlete
  • Yamamoto Neoprene – Performance level durable Yamamoto neoprene provides excellent buoyancy, flexibility and thermal protection.
  • Speed Transition Calf Panels – Guaranteed easy removal of the wetsuit and faster transition times.2014-orca-wetsuit-s5-fullsleeve-men-back

Orca wetsuits are available in a wide range of sizes to suit everybody an we are on hand to help you select, size & we’ll show you how best to handle your wetsuit when fitting and removing to avoid unwanted pulls and tears.

If you are ready to know more we have a handy Appointment Maker on the website to help you get the most of one-on-one time with an advisor.
See you soon!!