Hi there everyone, if nothing major changes between now and Tuesday we will be resuming training on Tuesday evening 7pm.
We will meet at the green grass triangle inside the Hole in the wall gate of the park. Bear in mind that all the park gates along Blackhorse ave are closed except the one at the HITW which means that entrance will be very busy.
Do not wait for anyone at the gate, go inside and away from the gateand remain spaced out.
The park might be busy so please remember to be sensible and keep a social distance.
We will be starting easy as everyone will be at different levels so don’t be afraid to get going. Looking forward to seeing you all.
Remember :
Please no sharing of water bottles
No high fiving or hugs
If you have been named as a close contact or think you could potentially be a close contact, please do not attend training.
If you feel in any way unwell, please stay home and contact your GP if necessary.
Parking will be VERY limited at the hole in the wall due to the ongoing works, please keep this in mind when planning your afternoon.
Please find below provisional fixtures list which was agreed following a series of meetings in the past few weeks. Highlighted in blue are the Dublin juvenile fixtures.
As the weather is getting nicer and the days are getting brighter we will be moving on from Zooms into actual running! (We need to put all that new strength to work!)
We would encourage our members to get out in the fresh air, preferably early so you can avoid crowds/people on paths etc.
Steps : 3 runs to the top of the steps with a walk back down, 2-3 sets with 4 min break between sets- See can you get all the way up without stopping!
(Be careful of people that might coming down the steps – wait for them to clear the steps before you run – also be careful you don’t trip on the steps themselves, this session requires you to pay attention to your technique/footing the whole way!)
Cabbage Patch(Beside the Popes Cross)
The usual cabbage patch loop – run the long side, jog/walk the short side then run the other long side.
Aim for 5-6 laps.
Magazine Hills
Big hill
Sprint up 4 times, 100% effort, Walk back down & 3-4 mins recovery before going again.
Even better if you have a sibling/parent with you to go head to head with – best out of 4: who wins?
600m Loop
3 runs, 4 min break between each run
70% effort – can be jogged also if you are a beginner!
Footpath hills
Run from bottom to bollards 3 times with jog back, then repeat this for 2 more sets.
Polo Grounds
6 x 200m
Walk back – 3 mins between runs
Try keep all runs the same pace (70-80% effort)
200m is roughly from fence to fence
If you do not live near the park but do live near a green/football pitch etc, consider using Google maps to measure out distances – heres how(if you go to satellite mode it makes it easier to recognise fences/bins/trees to use as markers)
Remember :
Shorter distance sessions(30m-80m) should be done fast (90-100% effort) and you usually would do only a few reps of these and split them into sets (eg 3 runs x 3 fast)
Medium distance sessions : (200-600m) tempo running should be done faster than a jog but most certainly not flat out (70-80% effort) and since these are slower you would usually do around 6 reps but play around with the sets (eg 2×3 or 3×2, 3 mins between reps, 6 mins between sets)
Long runs : (1km+) Your own pace! What ever speed you need to do to get around your desired distance – start off easier, see how fast you do it in and then try beat it the next week.
Be sensible : if an area looks crowded or busy, find a new area to run on.
Pick a time when you know places will not be as crowded – earlier in the morning or late afternoon.
If you see others out on their sessions : don’t be tempted to gather & form into a group – keep your distance.
If you are wearing club gear while you train remember that your behaviour reflects on our club – please ensure to set a good example and always follow social distancing guidance and good sport etiquette.
Main info is: 📆 Starts this Monday 15th March 🗓️ Classes every Mon- Fri at either 1pm or 7pm. 🎥 Classes are recorded so u can watch back whenever suits you 🤸🏻♀️ Mix of HIIT, Yoga, Dance 🍽️💆♀️Nutrition & wellbeing workshops. ⏳Lasts 8 weeks 🪙 Free! 💻📱Register at dcswphub.ie 🥳 Available to everyone to join in and enjoy! 🙌🏻😃
Celtic DCH 