Experienced Training Group

ecoli

Discussed this with a few boardsies and seems to be a bit of interest so I said I would finally get the word out and start to make some concrete plans regarding this

With the success of the Group training with other boardsies it got me thinking about utilizing the same template for the lads who have been around a while. It seems that as you progress to the likes of sub 3 level often it becomes harder to find training partners. Club is one option however I know personally as well as a few others taht shift work sometimes means you are not always able to get training at set times with club groups.

The idea here was to try and get a pool of runners together so that there are always a few who would be available at particular times to meet and train.

After discussions it seemed that the weekends appeared to be the most ideal times so I propose the following

Saturdays : Group Session
Sunday : Group Long Run

The details of the session can be discussed and adapted to fit with as many people as possible. We can also adjust sessions so that it can include a wide range of abilities (something like a sub 3 guy doing 75% distance of reps that a sub 2.45 person would do or something)

Anyway just be good to get a few names down which will hopefully attract others to sign up.

There is no commitment but rather the idea that there is always a few runners at the same time so if you cant make one week there are always a few so that no one would be running on their own

We could also move the location around so that same people are not travelling the whole time

This Week I dont have a Saturday session but if anyone is interested

Sat PM: easy run (6.50-7.45pace)
Sunday AM: Long Run (optional MP segments in between but if people arent doing this 5 miles at the start is easy so could meet even for this)

Confirmed
ecoli

Alternative sessions: if anyone has any?

Also I will probably be following a plan after Waterford so if anyone is interested I can send it on to them (with some amendments for Tunguska and Cwgatlig and the keys to match up for the odd session (sorry I didnt mail you guys back only got them emails today in work )

thirstywork2

Why not throw up other days,while you work shift I work weekends.
Im looking for people to run with during the week.
ps Ecoli run on Tuesday if your around?

earlyevening

Where would these runs take place?

thirstywork2

phoenix park,tymon park,any other suggestions?
no reason why you can have groups in differn't areas.

earlyevening

Might be interested. I usually run city centre out toward Sutton Cross if thats of any interest. (Only 2 sets of traffic lights)

grizzly

I'd be up for this, especially in the Phoenix Park. Not sure about the pace? I currently average 10km/hour, but could do a quick shorter run (5 mile).

ecoli

In terms of location there are two options:

1) a central location not too far from anyone
or
2) move location so that same people aren't travelling the whole time

There are plenty of places for this Phoenix Park, Marley Park, Tymon Park Shanagagh park (excuse the spelling) Hell Fire club, Ticknock, Malahide castle, St. Annes Park, Bournabreena waterworks

This could be a way of keeping it interesting

@ Thirstywork 2: rather than create small groups around the place the idea would be one large pool of runners so that no matter what peoples circumstances you will always have a handful of runners able to meet up there by making it a continual thing even if it not the same faces week in, week out.

Run this Tuesday? Have session in the evening but will be doing a 6 miler in the morning if you interested

Also people are free to arrange runs during the week by all means the point of the Weekend as designated days was simply to enable maximum people benefit (I work weekends to so you not the only one:D)

In terms of people suggesting doing faster shorter runs if the pace a bit too quick. Thats fine even if people want to take few miles @ tempo if the pace suits or whatever though its aimed towards people shooting for sub 3 etc its still inclusive so the more people we get out the better

drquirky

Ecoli-

I'm on a few weeks break from running to heal up from DCM but I'd be well up for this when I start running again (should be end on November) love the idea behind it....

RayCun

grizzly wrote: »

I'd be up for this, especially in the Phoenix Park. Not sure about the pace? I currently average 10km/hour, but could do a quick shorter run (5 mile).

you should take a look at this thread, on the last page there's a group run being organised for the weekend, looks like a better pace for you

tunguska

ecoli wrote: »

The idea here was to try and get a pool of runners together so that there are always a few who would be available at particular times to meet and train.

About bleedin' time someone suggested this, seems like a no-brainer to me. You train in a good quality group it brings you on leaps and bounds. I'm in. I think the best thing to do is to not have set days, take it week by week.

ecoli wrote: »

Alternative sessions: if anyone has any?

Also I will probably be following a plan after Waterford so if anyone is interested I can send it on to them (with some amendments for Tunguska and Cwgatlig and the keys to match up for the odd session (sorry I didnt mail you guys back only got them emails today in work )

No worries. Reckon we'll be starting in about 2 weeks time.

cwgatling

Well on for this too lads. It'll be great to all be doing similar stuff. Still a bit dinged up from the marathon but in a week or 2 I'll be doing sessions again.

Krusty_Clown

Sounds great. Particularly during the winter, when I'm off-plan.

Alternative sessions: if anyone has any?

Not sure if it's of interest, but I'm currently putting together a fiendish hilly loop:
Distance: 12-15 miles
Climbs: 3-5 x decent climbs (50-100m gains)
Location: Shankill/Rathmichael.
Terrain: Road (with a small bit of easy trail).
Good for: Endurance, strength and leg-speed
Accessible by: Dart, LUAS (green line), and bus (145, 84).

Could be good for a group run at some point. It's certainly be a run you'd remember.
I'll run/map it this weekend, unless the club are meeting up for a run on Sunday.

TheRoadRunner

I'm in. Can probably only make either Saturday or Sunday. What's the plan for this Sunday. Venue?

smmoore79

Could be a good option for my Sunday long run. I always find the mental aspect of this tough esp on my own. My long run is about 1hr 20min now but will increase over the next few weeks. Hope to start a marathon plan early next year(Jack Daniels elite) plus with tempo miles stuck in the JD LSR's I'll need all the motivation I can get!!!..

thirstywork2

anyone want to run Tuesdays im free anytime and will run any pace eg 6.30min-8.30 pace.
weekends early Sunday phoenix park.
Anyone planning a spring marathon?Im debating Connemara half or full.

ecoli

Right time to start to organise this into something a little more Concrete so few dates:

Thursday 10th Nov 10am3 miles easy, 5 miles tempo, 3 miles easy
Venue: Meet at TAC clubhouse
Confirmed
ecoli
TheRoadRunner

Saturday PM 12th Nov (5pm +):8-10m Easy Run (6.50-7.40 pace)
Venue: Corkagh Park (flexible if we can get somewhere to fit a few more
Confirmed
ecoli

Tuesday 15th Nov AM (10am-1pm):8-10m Easy Run (6.50-7.40 pace)
Venue: Tymon Park
Confirmed
ecoli
ThirstyWork2

Sunday 20th:LongRun (7.00-8.00 pace)
Venue: Krusty Clowns Loop (Shankill)
Confirmed
ecoli

(The last one is pending KC finalising loop/ his availablity:D)

Mr Slow

I'll jump into some of these in the future if that's ok as your easy pace is around my current LT pace. There won't be much conversation from me but it'll be great training.

tunguska

Thursday 10th Nov 10am3 miles easy, 5 miles tempo, 3 miles easy
Venue: Meet at TAC clubhouse
Confirmed
ecoli
TheRoadRunner

Next week for defo, hammer needs 1 more week before I could do anything other than easy running

Saturday PM 12th Nov (5pm +):8-10m Easy Run (6.50-7.40 pace)
Venue: Corkagh Park (flexible if we can get somewhere to fit a few more
Confirmed
ecoli
Tunguska

If you wanna stay local I'd be fine with that.

Tuesday 15th Nov AM (10am-1pm):8-10m Easy Run (6.50-7.40 pace)
Venue: Tymon Park
Confirmed
ecoli
ThirstyWork2
Tunguska

Krusty_Clown

Right time to start to organise this into something a little more Concrete so few dates:

Thursday 10th Nov 10am3 miles easy, 5 miles tempo, 3 miles easy
Venue: Meet at TAC clubhouse
Confirmed
ecoli
TheRoadRunner

Saturday PM 12th Nov (5pm +):8-10m Easy Run (6.50-7.40 pace)
Venue: Corkagh Park (flexible if we can get somewhere to fit a few more
Confirmed
ecoli
Tunguska

Tuesday 15th Nov AM (10am-1pm):8-10m Easy Run (6.50-7.40 pace)
Venue: Tymon Park
Confirmed
ecoli
ThirstyWork2
Tunguska

Sunday 20th:LongRun (7.00-8.00 pace)
Venue: Krusty Clowns Loop (Shankill)
Confirmed
ecoli
Krusty_Clown (sure I'd have to, wouldn't I?!).

nerraw1111

What time is the Krusty loop?

Krusty_Clown

nerraw1111 wrote: »

What time is the Krusty loop?

9am-9:30am start?

YFlyer

Any group in Limerick city?

nellocono

Any Cork people interested in a Cork contingent?

SnappyDresser

up say that says on ddmm, location, time, distance, expected pace.
Perhaps at the weekend as numbers would be more likely and perhaps earlier in the morning I would suggest.
For example Raheny have their long run every Sunday for all levels. Once the route is known it does not matter what pace people prefer.
They have it early and it seems to attract a huge crowd.
We should just name a few locations and if people cant make it then unfortunately that is to be expected on occasions.

nerraw1111

Krusty_Clown wrote: »

9am-9:30am start?

Cheers. That could work for me. Will let you know closer to the date.

ecoli

Saturday PM 12th Nov (5pm +):8-10m Easy Run (6.50-7.40 pace)
Venue: Corkagh Park (flexible if we can get somewhere to fit a few more
Confirmed
ecoli
Tunguska (I dunno if you are still in for this????)

Tuesday 15th Nov AM (10am-1pm):8-10m Easy Run (6.50-7.40 pace)
Venue: Tymon Park
Confirmed
ecoli
ThirstyWork2
Tunguska

NEW SESSION
Date: 19th Nov, 11.00am
Location: Tallaght track/ Belfield (flexible depending on majority)
Session 6 x 1 mile off 2 min recovery @ 5.30 pace
Alternative sessions
200s @ 41 off 2 min rec
400s @ 82 off equal / 200% recovery
800s @ 2.45 off 4.45 min recovery
1000s @ 3.26 off 4 min recovery
1200s @ 4.07 off 2.23 min recovery

(or what ever other session people feel could be fit in all welcome)


Sunday 20th:LongRun (7.00-8.00 pace)
Venue: Krusty Clowns Loop (Shankill)
Confirmed
ecoli Afraid I am out due to work shifts changing meaning from this Sunday will be working 10-6s till Christmas
Krusty_Clown (sure I'd have to, wouldn't I?!).

Krusty_Clown

Saturday PM 12th Nov (5pm +):8-10m Easy Run (6.50-7.40 pace)
Venue: Corkagh Park (flexible if we can get somewhere to fit a few more
Confirmed
ecoli
Tunguska (I dunno if you are still in for this????)

Tuesday 15th Nov AM (10am-1pm):8-10m Easy Run (6.50-7.40 pace)
Venue: Tymon Park
Confirmed
ecoli
ThirstyWork2
Tunguska

NEW SESSION
Date: 19th Nov, 11.00am
Location: Tallaght track/ Belfield (flexible depending on majority)
Session 6 x 1 mile off 2 min recovery @ 5.30 pace
Alternative sessions
200s @ 41 off 2 min rec
400s @ 82 off equal / 200% recovery
800s @ 2.45 off 4.45 min recovery
1000s @ 3.26 off 4 min recovery
1200s @ 4.07 off 2.23 min recovery

(or what ever other session people feel could be fit in all welcome)

Sure we'll knock it off until there's a group. I'll run and map the route this weekend if I can, and see if we can muster some interest in a few weeks.

Krusty_Clown

For some point in the future, here's the hilly loop I put together and ran at the weekend. It's a nice challenging route, with three good climbs (grade 5, grade 5, and grade 4 according to MapMyRun's hill analysis algorithm) and lots of fast running on the downhills and flats. The route can easily be stretched to add additional miles.

Can upload the GPX/TCX if anyone wants to run it themselves and add it to a Garmin as a 'Course'.

Pronator

Krusty_Clown wrote: »

For some point in the future, here's the hilly loop I put together and ran at the weekend. It's a nice challenging route, with three good climbs (grade 5, grade 5, and grade 4 according to MapMyRun's hill analysis algorithm) and lots of fast running on the downhills and flats. The route can easily be stretched to add additional miles.

Can upload the GPX/TCX if anyone wants to run it themselves and add it to a Garmin as a 'Course'.

I'd be up for Sunday KC if you wanted company?

Krusty_Clown

Pronator wrote: »

I'd be up for Sunday KC if you wanted company?

Sounds good Pronator. Drop me a PM closer to Sunday and we'll sort it out. Anyone else, more than welcome.
(There's a small chance I might end up the other side of the country this weekend, in which case I won't be able to run the route!).

TFBubendorfer

I'm in Dublin on Sunday. Anyone up for a group run? My training plan calls for 2 hours, with the first 80 minutes easy (say, 7:45 pace) and the last 40 faster (7:00, or maybe a little bit faster), but I'd be flexible if it meant having some company.

Has to be before lunch or the wife will drive home without me. :rolleyes:

Any takers?

Peckham

I'm scheduled a 20 miler on Sunday (7:30ish pace). Probably not much use to you though.

Like this idea though for anyone else training for spring marathons. I generally do long runs Saturday mornings, and wouldn't mind a bit of company every now and then. North County Dublin suits me best, but can be flexible and travel elsewhere (e.g. Phoenix Park).

tunguska

TFBubendorfer wrote: »

I'm in Dublin on Sunday. Anyone up for a group run? My training plan calls for 2 hours, with the first 80 minutes easy (say, 7:45 pace) and the last 40 faster (7:00, or maybe a little bit faster), but I'd be flexible if it meant having some company.

Has to be before lunch or the wife will drive home without me. :rolleyes:

Any takers?

Normally you'd have a lot of takers but this weekend, and sunday in particular, is a bad one. Raheny and the dungarven 10mile race on.

figs

TFBubendorfer wrote: »

I'm in Dublin on Sunday. Anyone up for a group run? My training plan calls for 2 hours, with the first 80 minutes easy (say, 7:45 pace) and the last 40 faster (7:00, or maybe a little bit faster), but I'd be flexible if it meant having some company.

Has to be before lunch or the wife will drive home without me. :rolleyes:

Any takers?

Will be doing a longish run on Sunday morning in Phoenix Park on the grass / tracks. Will probably start about 8:30am (TBC). Typically will do 15+ miles between 7:00pa and 7:45pa - although the wind last weekend meant some miles were 6:30's and others 8:30's! Let me know if you're interested. I won't be certain of my start time until the weekend, but will be before 9am.

Peckham wrote: »

I'm scheduled a 20 miler on Sunday (7:30ish pace). Probably not much use to you though.

Like this idea though for anyone else training for spring marathons. I generally do long runs Saturday mornings, and wouldn't mind a bit of company every now and then. North County Dublin suits me best, but can be flexible and travel elsewhere (e.g. Phoenix Park).

Would be happy to join you the occasional weekend. Prefer Sundays mornings for the long session, but can do Saturdays every now and then. Also out North Dublin way. Clontarf / Howth / Malahide / Phoenix Park my usual running spots. Typically do warm up plus 3 x 2mile at 6:45pa (or varient) and then steady pace (eg: 7:15pa to 7:30pa) to end. Let me know if interested.

earlyevening

I plan on doing 16miles on Sunday, maybe 11am - city centre to Sutton Cross out along Clontarf promenade(and back), if that suits?

Peckham

Figs - will keep that in mind. We should definitely try to get out for a pre-Boston long run or two.

TFBubendorfer

Earlyevening, 11 am is a bit late for me.
Figs, sounds good. Have we got a date?

figs

TFBubendorfer wrote: »

Earlyevening, 11 am is a bit late for me.
Figs, sounds good. Have we got a date?

Three hours ago, it would have been a yes... now a maybe. Managed to twinge my calf on my warm up this evening. Don't think it's serious, but it's an injury I've suffered from all last year, so need to be careful. Will try an easy few miles tomorrow and see if okay. If you get another offer, might be more reliable.

TFBubendorfer

figs wrote: »

Three hours ago, it would have been a yes... now a maybe. Managed to twinge my calf on my warm up this evening. Don't think it's serious, but it's an injury I've suffered from all last year, so need to be careful. Will try an easy few miles tomorrow and see if okay. If you get another offer, might be more reliable.

No worries. I always knew it wasn't the best weekend to ask. Maybe next time.

ecoli

If anyone is interested in trying to get this properly off the ground I thought I would post my schedule for the next month to give people a heads up if they wanted to jump in or get a group going

Week|Session 1: Tues|Session 2:Thurs|Session 3: Sat
1|5 miles MP|8x1000m @ 10k pace w/90 rec|3x (8x200 @ 1500m pace off 100 jog rec) 400 between sets|
2|3x (5x300m @ 1500m pace off 100 jog rec) 400 between sets|6x800m @ 3k pace w/2 min rec|10x90 sec hills|
3|3x (4x400m @ 1500m pace off 100 jog rec) 400 between sets|6x1 mile @ 10k effort w/2 min rec (XC)| 2x(5x3 min fartlek w/1 min jog 1 mile between sets|
4|4x(4x200m @ 800m 200 walk rec 400m between sets|4x200m, 2x400m, 800m, 2x400m, 4x200m

Venues
Hills - Bournabreena
Track - TAC
XC - Either Tymon or Phoenix park (Im flexible)
Fartlek - Hellfire Club

If anyone interested or even if they want to do variations of the sessions (similar or shorter versions) the aim will be to do them Tues/Thursday evening about 6 or so and Saturday mornings

Alternatively post your own sessions and try and we will try to get groups established hopefully

brownian

I'm not nearly so well organised as ecoli, but in general I'm looking at 15+ miles at 7-8 per mile of a Sunday morning for the next couple of months. I'd be delighted with company. I realise this falls, pace-wise, between the two extremes of the usual Saturday crew and the hard-core who live on this thread...but if there's takers then post here and maybe we can get a couple of group runs happening.

Starting tomorrow, where I'm heading for 15@7.30 or so, either in the PP or in Wicklow, depending on whether/where there are others interested in running.

tunguska

I'll be doing this session tomorrow(sunday 4th feb)if anybody is interested:

8 x (600 @ I-pace with 2min jog + 300 @ I-pace with 1min jog + 150 @ I-pace with 30 sec jog)