Are you looking for a running group in Limerick?

Any interest in our #Zero25k from Limerick?

I’ve been recently asked about expanding our Galway based #Zero25k group, which is now in its 4th year, to facilitate interest in the Limerick area.

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First time for everything, we’re cancelling #Zero25k…

…for tomorrow Saturday 16th January only.

Like you would get away that easily!! 😉

Continue reading “First time for everything, we’re cancelling #Zero25k…”

Week 6 #Zero25k – We’re into the heart of it now!

Well, Week 6!! Who’d a thunk it? 🙂

The conditions weren’t as bad as I feared and we still have the core group of die-hards meeting up on Saturday morning. A couple of new accomplishments happened today one of which caught me by surprise.

A similar feeling to what it must be like as children grow up and leave occurred as I was locking onto GPS. I looked down, and when I looked up a few seconds later the group was gone. On it’s own, off trotting up the road on the warm up leg!

A poignant moment as I considered was I truly needed? Would ye miss me if I stayed in the warmth? 🙂

Catching up with the group we were notching it back a little today:

  1. Warmup – 05:00
  2. Run – 05:00
  3. Recover – 02:30
  4. Run – 08:00
  5. Recover 02:30
  6. Run – 05:00
  7. Run Fartlek – 02:30
  8. Cool down & Stretch 05:00

Again it changes for the week:

Tuesday:

  1. Warmup – 05:00
  2. Run – 10:00
  3. Recover 02:30
  4. Run 10:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

And on Thursday:

  1. Warmup – 05:00
  2. Run – 20:00
  3. Recover 02:30
  4. Run Fartlek 02:30
  5. Cool down & Stretch 05:00

You lot are making this look easy!!

Keep going exactly as you are and just an FYI on Saturday you SMASHED through 5k in the time we were out.

As I said in the stretch session, this Saturday we will be shortening the time to focus a little on going faster for a block. It will be different from any of the apps, but yo lot are well ready for this!!

Week 5 #Zero25k – its getting gusty out there!!

I was running a wee bit late due to my son looking for cuddles. As it turns out he had a tummy bug coming on and was very sick on Sunday night. It seems to have passed though thankfully.

So under a bit of pressure as I know everyone has things to do. I made some changes on the fly.

We are getting to the meaty bit of the program and time to switch things around a bit. What we are doing now is reducing the recovery time between longer periods of running. We are controlling pacing so that you are able to sustain a higher level of effort for longer, finishing each section strong with a higher Perceived Rate of Exertion.
Garmin Connect file
On Saturday we did:

  1. Warmup – 03:00
  2. Run – 05:00
  3. Recover – 02:30
  4. Run – 05:00
  5. Recover – 02:30
  6. Run 05:00
  7. Recover – 02:30
  8. Run Fartlek – 02:30
  9. Cool down & Stretch 05:00

Now for anyone who is using an app you should be noticing by now that we are not following an app. I am adjusting a general blueprint to suit what I am observing in the group.

So on Tuesday you need to do the following:

  1. Warmup – 05:00
  2. Run – 08:00
  3. Recover 02:30
  4. Run 08:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

Likewise on Thursday it changes again:

  1. Warmup – 05:00
  2. Run – 10:00
  3. Recover 03:00
  4. Run 10:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

Please remember that Fartlek is mixed speeds;  from jog to 75% back to jog, up to 50%, up to 75% maybe all out sprint for 10 secs. Mix is up and the 02:30 will fly by. Don’t cheat on it, the speedwork on tired legs will do you the power of good both physically and mentally!!

Be very aware of the winds and weather warnings!!

Week 4 – #Zero25k Halloween Fartlek on the Coast Road

Nothing to be afraid of it’s just your Halloween #Zero25k workout 😉

Stop! It’s not what you think it is!! 😀

Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.[1] Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”

Continue reading “Week 4 – #Zero25k Halloween Fartlek on the Coast Road”

Week 2 #Zero2k5 – see how easy that was?!

Now that you are started and have 1 week or 3 sessions or 1:30 of running under your belt, no matter how you look at it you are now a runner! 🙂

Continue reading “Week 2 #Zero2k5 – see how easy that was?!”

Week 1 of #Zero25k underway

Bit of a panic this morning as I scrambled for keys and arrived at the shop to find a ready and willing group of runner eagerly waiting for me to start their Zero to 5 k journey.

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Preparing for Autumn #Zero25k (Zero to 5k)

This is it, the introductory post to let you know what is happening. In case you were uncertain, we are starting this Saturday 10th October at 8am. A reminder will be sent out to you via Eventbrite.

Registration is still open so please share!

Eventbrite - 8week #Zero25k Running Program
If you are following ‘virtually’ you can start whenever suits you but you may benefit by being in sync with the group especially if you are participating in the group discussion forums*. (There are two, one on Facebook Group & another on Google+ Community )
Continue reading “Preparing for Autumn #Zero25k (Zero to 5k)”

Let’s take the first steps together…

Looking for a reason to get fit and healthy? Been thinking about running but don’t know where to start? Lost your mojo for exercise and don’t know where to start looking?

Mojo

We have the answer for you starting in 2 weeks time. Just like the groups we have previously introduced to running we promise to take you from Zero running to 5k in just 8-9 weeks.

Don’t think you can do it? Then we challenge you to do just the first weekend with us, if you don’t like it or don’t enjoy yourself or don’t think that you can be a runner AFTER just 1 session with us we’ll be amazed!

Of course the session are all FREE. You don’t need anything fancy or new, just yourself and a desire to get a wee bit fitter.

Up for it? Of course you are!! Pop your details in the Eventbrite link below and we’ll get details out to you.

Eventbrite - 8week #Zero25k Running Program

Fancy some social #running in Oranmore?

We’ve had a very successful running group based in Oranmore for the past few years organising a #Zero25k group bringing people from complete beginnings to running 5k and beyond.

This group usually meets early in the year on Saturday mornings for a 1 hour session over 9 weeks and that is that.

However despite a plethora of running clubs surrounding us here in Oranmore there are still a lot of people commenting that there is a need for a social running group in Oranmore. I hasten to add that despite the fact that there are exceptional Fit4Life groups nearby in Athenry AC, Craughwell AC, Galway City Harriers and Maree AC people are looking for a group in Oranmore.

The general comment is that, similar to my post the other day on the rise of the Social Runner it is not a club people want but a casual group that meets once or twice per week and at the weekend for a longer run and one that would probably facilitate complete beginners on a #Zero25k type program.

Now I already do a #TrailTuesday run in the Autumn and winter and this will likely continue in some format over the Spring & Summer quite casually (refer you to http://www.chillr.org for details) but this SORE* opportunity is a different thing altogether.

To gauge the interest level I have a mini-poll, you might share this as wide as possible so as many friends of yours in the area get a chance to reply.

It is quite likely, IF this idea is a runner (sorry!) that there will be a call for a show of hands to help organise and lead out runs, so don’t be shy about volunteering someone. At the very least we will be able to set up a meeting point and drop spot at the shop for gear and a drinks station for afterwards.

Have your say, post a comment below. I would also appreciate comments from any of the club members as to what their thoughts are too.

 

*SORE = Social Oranmore Running Experiment 😀 😀