Saturday 28th

Attendees:
Steve
The Folster
Neil
Steve eile

Distances:
The Folster: 7.5 miles
Neil. : 4.0 miles
Steve. : 4.0 miles
Steve eile : 2.5 miles

Too lazy to attend:
KeV
Karl
The McDonnells

Weekend Sessions

I won't make this Saturday, I'm going to Croker :)

Al is wondering about bringing time back to 12:30? Who's available and when. and would Clongriffin park be better?

We'll have Steve eile with us, and maybe Bimbo.


Sunday I am good for, the castle at 12:00.

Wednesday (it's getting better)

Results are in from Wednesday's workout.

Pleased with myself although to others it's probably nothing. My furthest distance and best mile yet. (8:47)

Took a bit of a push but I got there. Was hoping for 3 miles but I ran out of road.

Training Today

I went out for a 10 miler(1 hr 15 min 28 sec) this morning. I did four laps of the castle, found it very easy. I took it slow enough as the legs were slightly tired after our 5 mile run two days ago. My lap times today were as follows.

Lap 1. 19:09

Lap 2. 18:43

Lap 3. 18:40

Lap 4. 18:44

Training as usual in the castle on Saturday at 12pm. All standards of fitness welcome. Including Kevin and Karl!!!

Monday workout

Saturday workout

Another team

Met Helen's brother in gibs on Saturday. He said we would be interested in maybe competing in Belfast also.

That would be him and Dermot (brother in law). Anyone else you can think of.

Sent him link to blog.

Fast run in Father collins park

Great run in Father Collins park. 5 miles in 30:39. We found it hard going as we where running into 100 mile an hour winds. Roll on Raheny 5 in January!!.

Training Tomorrow on road ?

Howaya all,

I was just wondering who is on for training tomorrow. Malahide castle will be flooded so a change of location for tomorrow. I was thinking of either meeting at Portmarnock sports and leisure or Raheny Gaa club for a 5 miler. Let me know what you all think. There are also shorter laps for those not up to 5 miles.
Cheers
Alan

France attempt to beat Ireland

All I can say is.... Strap in lads!






In training related news, firstly, apologies to glen and any other Irish players I've put down. You're gods, regardless of what happens in the second half here.

Injured ankle during celebrations of keane's goal.

***********
90 minutes
My heart hurts

Back from Budapest

Howaya i managed to do a run when i was away in Budapest. Only did 6 km nice and slow. The rest of the time was spent drinking and eating. I went out on Monday for a 10k and ran it in 39:32 . Just about to head out now for a 30 minute fartlek.

Who's around on Saturday for a run?.

Team Meeting 14/11/09

Attendees: Macker and Steve, Karl (via remote access)

Apologies: Nicholas Anelka, Glen Whelean, Stephen Ireland. No apologies accepted on behalf of CAC.

Croke park sucked.

Karl reckons the Leaving Cert is an integral part of society. Macker reckons Karl's a rich kid with unreal views of life and society's downfalls.

Duffy's were doing €20 chicken curry and 4 pints for match.

Meeting adjourned.

Clongriffin Park Saturday Training

Neil has a well earned tea break following Saturday's run.




Iin attendance:
Neil and Macker.

Steady 6km. Dodgy directions aside, no problems!

Taking a risk in the long run

Taking a risk in the long run Article from The Irish Times by WILLIAM REVILLE

 I think it's a terrible article, completely missing the point on why people do marathons. From my own (limited) experience, I started running to get fit and lose weight, I kept running after I caught the bug and I set a previously unobtainable and at the time unfathomable target of running a marathon. At no stage during the LSRs or indeed the marathon itself did I think I was benifitting my health, quite the opposite. That said; There are studies which disprove the autors warnings on adverse cardiac effects, and plenty which prove regular running is good for your joints.

My main problem with this article is that I don't get the point. I think he is basically saying that Marathon running is stupid, and bad for you, but on the other hand, running is sensible in moderation. What a scope! Moderate exercise is good for you! It all just seems like an angry rant against marathon runners. Maybe someone in his office wore their t-shirt and medal into work this week? Anyway... I'm going to continue to set stupid goals and strive to damage myself further. (That was a rally call for someone else to enter DCM10 by the way... anyone?)

 Thanks to Orla for pointing the article out to me, even if our opinions might differ on it ;) I also see the boards crew have dug their teeth in to the article too, valid and interesting replies there too.

Training Tips for beginners

1. The run/walk method is simple: After you've warmed up with a 5-minute walk and some stretching , run for a short segment and then take a walk break. Beginners can alternate very short run segments with short walks, such as 1 minute running, 7 minutes walking.

2. Keep repeating your run/walk pattern until you've covered your goal distance or time. For example, if you want to run/walk for 16 minutes, you can run/walk at a 1:7 ratio for two cycles. Make sure that you're using the (applies to both your running and walking segments).

3. You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover. If you wait until you're very fatigued, you'll end up walking slowly and it will be difficult to start running again.

4. For the walk portions, make sure you're not taking a leisurely stroll. You should pump your arms, so that your heart rate stays elevated or jog slowly. That way, you'll still be getting a good cardiovascular workout and it will make the transition back to running easier.

5. As you continue with your run/walk program, try to extend the amount of time you're running and reduce your walking time.
   More
6. Once you can successfully run for long stretches, don't feel as if you have to abandon the run/walk method. Some long-distance runners use it in training runs and races to help reduce muscle soreness and fatigue.

Tips:

1. Very important: Use your breathing as your guide during your running segments. You should be able to carry on a conversation while running and your breathing shouldn't be heavy.

2. Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.
3. Always stretch after your run. Macker can take you through a few stretches on Saturday and Sunday!!!!

Speed work session

Welcome Steve Moran and Liam.

Just back from my weekly speed work session. This week i did 6 x 1000m laps at 3:45 pace. I found this week much easier than last weeks 5 x 2000m. I even had some energy left to finish off with a two mile warm down. I will head out for a nice easy 5 mile tomorrow morning before i head to Budapest on the lash. I've decided to bring my running gear with me as there is a gym at the hotel we are staying in.

Wont be at this weekends training but will be back in action for the following Saturday. Hope to see both Steve M and liam then.

Lap times:

Lap 1 : 3:43

Lap 2: 3:45

Lap 3: 3:44

Lap 4: 3:47

Lap 5: 3:48

Lap 6: 3:45

Noob

Hey Lads and Lassies.

Fair play to you all. As I sure Macker's told you I'm on a mission.
Top of my agenda would have to be weight loss with fitness obviously a close second. I've no previous running history and a patchy past of buying the gear, and not following up with activity, so I'm happy to be pushed.

Doing (sparse) solo jogs (4ishK with walking) on the coast at the minute. I'm still finding it very tough but recovery times are getting quicker. Hopefully I'll see whoever's out on Sunday.
Rock ... Bimbo

Saturday Morning runs.

Alright Lads,

Steven M here. I might join you for a few runs on Saturday morings(if I 'm not drinking the night before!). I have been running 3 laps around Clongriffin park(aprox 4.5 Km)around twice a week(I play 5 a side twice a week also). I seem to be only able to run this distance before my dodgy knee gets too sore but a run in Malahide park sounds nice and healthy. Not sure about this weekend but I will be definately joining you lot soon!

Good to have you on board Steve eile. (Sorry I disabled comments for some reason while you posted!) -Macker

Steve 4KM 9th Nov

Just completed another 4KM. Was feeling it a bit more tonight. Slowed down for the 2nd lap and had to stop a couple of times.

Lap 1 2KM in 9:57

Lap2 2Km in 10:47

Footy tomorrow night so will have a little break until thursday and will try same again.

Steve

Up and coming road races.

Hi all here is a list of some road races i usually do every year.

St. Stephen's day hill of Howth run (9-mile approx.) 10 am
(Folster, Macker)

Raheny 5 mile: Sunday 25th Jan at 3pm
(Folster, Steve, Macker) 

The Belfast Marathon Relay Challenge: May 3rd 

Team Foley (Folster, Mark, Peter, Joey, Padraic) 

Team X (Macker, Steve, Karl, Kev, Neil)

Walkinstown 5 mile race: May 16th at 10 am
(Folster, Steve)

Raheny 2 mile series:  May 26th, June 9th, June 23rd, July 7th, July 14th, July 28th all @ 8pm
(Folster, Steve)

Raheny mid summer 5 km June 21st at 11 am

Training Mid Week

Howaya all, If anyone is around this week and not working in the mornings ill be running a long one tomorrow morning (10miles), Tuesday ill be doing a 5 miles, wednesday ill be doing speed work in Clongriffin park( 5 x 1000m) and Thursday a 5 miler. Let me know if anyone is around. Cheers Alan

When I said never again......

Contents of Your Purchase
Event : Lifestyle Sports - adidas Dublin Marathon 2010
Message :	Thank you for registering for the 31st Running of the Lifestyle Sports - adidas Dublin Marathon. The event will start at 9am on October 25th. Race / Bib No. & Chip collection is at The Main Hall, R.D.S. Ballsbridge, Dublin 4, and runs from 12:00 to 18:00 hrs on Saturday 23rd and Sunday 24th of October.

Whoops. Someone tell me I'm not stupid, and someone else join me!

Bib number 359

Malahide Castle Run 07/11/2009

In attendance:
Karl, Folster, Macker.

Steve was a no show, but we had a few pints last night when he said he'd come ;)
(edit: apparently I told Steve to take the day off last night!)

A very brisk 5 mile run in 33 minutes. First lap was fast, the second lap was very fast. Great session, and impressive club run debut from Karl.

Team meeting 06/11/09

In attendance:
Steve, Kev, Karl and Macker.
Apologies:
Neil.




Items discussed included tactics and roles for Belfast challenge. Target set, optimistically at 2:50.

All present agreed that the Foleys haven't a chance.

Malahide Castle Run 06/11/2009

In attendance:
Steve(3.5), Neil(3.5), Folster(5) and Macker(5).

Pace was steady, weather was good, air was cold, morale was high.