Hi all

We have done a lot of speed sessions over the past 3 weeks but, I am glad to say that, given the break from the track, we have avoided injuries.

Todays session is going to be a 400s repeat session to work on some GPP (General Physical Preparedness).  It will be tough on our cardio system but allow us to recover and complete speed session on Thursday.

The middle distance group will be in clover as we put the middle distance and sprint groups together.

Please bring a stopwatch to ensure you are hitting the correct time per each 100 mtrs.

We are aiming for 70% of race time =    See race pace sheet and download and keep same.  You amend the times in yellow to your pb for training paces.  I have also copied some of the times below for your convenience. 
50 secs PB = 68.59 secs or 17.15 per each 100 mtrs
54 secs PB = 74.07 secs or 18.52 per each 100 mtrs 
56 secs PB = 76.82 secs or 19.20 per each 100 mtrs
58 secs PB = 79.56 secs or 19.89 per each 100 mtrs
60 secs PB = 82.30 secs or 20.58 per each 100 mtrs
64 secs PB = 87.79 secs or 21.95 per each 100 mtrs
68 secs PB = 93.28 secs or 23.32 per each 100 mtrs
72 secs PB = 98.77 secs or 24.69 per each 100 mtrs
80 secs PB = 109 secs or 27.5 per each 100 mtrs
85 secs pb = 116 secs or 29.15 per each 100 mtrs

Session:
Warm up:
2 laps  maintaining social distance (ITS 2 METRES!!!) in front and behind
Walk 20 mtrs on toes              Hamstring sweeps 20 mtrs    Hip flexor stretch 30 secs each side
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
On all fours - Hurdle trail leg drill - by 8 each side
Standing straight leg deadlift (slow and 8 each leg)        Cariocia side step 20 mtrs each way
20mtrs back wards running

Sprint form drills:
​Skipping a  20 metres  X 2   Ankling 20 m X 2
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80%   @ 90%  (GOOD FORM)


main set:
Focus on our upright running position and run with good form.   Get those legs cycling and flow flow flow - stay relaxed and help yourself. (visualise Shaunae Miller Uibo doing this and copy her - see youtube link below - look for her staying relaxed in the upper body, where she contacts the track, foot position on contact and knee lift AND just enjoy)
400 mtrs @ 70%    2mins 30 secs rest : by 4 to 6 

cool down and core

A very quick record of todays session.  As you all know on a Sunday we simply get the work done. Thanks to Maria H for doing the timings etc. and combining groups.

Session:  Warm up lap, glute activation, sprint drills and accelerations.

Main session:   5 * 200 with 2mins between

​Cool down and stretch

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Session :
​
Warm up:
2 laps in lane 1 maintaining social distance (ITS 2 METRES!!!) in front and behind
Walk 20 mtrs on toes
Hamstring sweeps 20 mtrs
Hip flexor stretch 30 secs each side
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
On all fours - Hurdle trail leg drill - by 8 each side
Standing straight leg deadlift (slow and 8 each leg)
Cariocia side step 20 mtrs each way
20mtrs back wards running

Sprint form drills:
 (Form is crucial, study the you tube video above)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90%  (GOOD FORM)

Main Set:  150 mtr 90% - by 4 to 6 with 4 mins between - stop when form suffers 
Group B) As above but  120mtr 

Middle Distance Group:   3* 600 at 1mile pace with 90 secs rest on each / rest 6mins / repeat

Cool Down = CORE & STRETCH:
1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 30 secs plank and congrats you are finished.

Hi all

Brilliant news with the first Leinster Comp announced for early August. We are awaiting word on the Dublin events but have been told they will most likely be in August.

Please practice and watch the sprint form drills (until you can execute perfectly):https://youtu.be/5F71gzoZErQ

Session :
​
Warm up:
2 laps in lane 1 maintaining social distance (ITS 2 METRES!!!) in front and behind
Walk 20 mtrs on toes
Hamstring sweeps 20 mtrs
Hip flexor stretch 30 secs each side
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
Standing straight leg deadlift (slow and 8 each leg)
Cariocia side step 20 mtrs each way
20mtrs back wards running

Sprint form drills:
 (Form is crucial, study the you tube video above)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90%  (GOOD FORM)

Main Set:  100 mtr Turnarounds (no spikes please as there is volume and we do not want injuries)
GROUP A) 100mtr stride (tall relaxed, quick but flowing - no tightness - if getting tight slow down and flow - Normally plus 2 seconds to your 100pb) 60 secs rest by 6 /  5mins rest / REPEAT

Group B) As above but 80mtr by 5 with 60 secs rest / 5 min rest / repeat

Middle Distance Group:   4*400 at 1mile pace with 60 secs rest on each / rest 4mins / repeat

Cool Down = CORE & STRETCH:
1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 30 secs plank and congrats you are finished.

Finally enjoy Karsten breaking the 300m Hurdles World Record last week.

Thursdays session is a speed form technical session.

Please watch the sprint form drills and be ready to execute same at training.  These are crucial to learning running form and understanding how we contact the track.

Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately

Todays session :
​
Warm up:
2 laps in lane 1 maintaining social distance in front and behind
Walk 20 mtrs on toes
Hamstring sweeps 20 mtrs
Hip flexor stretch 30 secs each side
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
Standing straight leg deadlift (slow and 8 each leg)
Cariocia side step 20 mtrs each way
20mtrs back wards running

Sprint form drills:
 (Form is crucial, study the you tube video above)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)

Accelerations to 50mtr:
1 @ 60% @ 70% @ 80% @ 90%  (GOOD FORM)

Acceleration drill on wall
When we are doing a drill we need to ask ourselves:

1. Do I know how to do the drill?
2. Why are we doing the drill?

Make sure you know how to do the drill(s) and watch the links below.  We are going to use these drills   a lot over the coming months.

WHY wall drill for acceleration:

1. To feel correct body position during acceleration.   To feel the lean.  Are my hips, knee, ankle, foot in correct positions?  
2. To feel pushing behind my centre of gravity.
3. To understand the leg action during acceleration

Please watch link to know how to do them:

​
Main Set:  Speed 
3x3x50m fast 3’&8’ (3min between each run & 8 min between sets)  EXECUTE ACCELERATION DRILL WE HAVE JUST LEARNED

Cool Down = CORE & STRETCH:
1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 30 secs plank and congrats you are finished.

Finally the link to book Thursday session:
https://www.eventbrite.ie/e/cru-sprint-training-thursday18th-june-1800-2007-older-only-tickets-109856814690
​

Enjoy and best
​John

I look forward to seeing you all Tuesday for the following session.  Please read the athlete return to training guidelines below to ensure you can comply.

We will be careful as having not been on the track for nearly 3mths we need to be aware of potential for injury.

Warm up:  2 social Distance laps in lane 1 with 2 mtrs between you and athlete in front or behind (no overtaking).
Keeping social distance :  Active plank 10 ,  Squat 10,   Full plank foot to hand by 6 each side,  on all 4s knee to chest and donkey kick by 10 each leg,  on all 4s Hurdlers drill by 8 each side  =  BY 2

Going down track in lane 1, 3 , 5 and 8   Waiting in 2 mtr gaps in lane for your turn: return on the grass maintaining distance:
Hamstring Sweeps 10 metres each leg
 Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)

Accelerations:  Lanes as above:
On coaches command : lane 1 3 5 8
60mtrs at 50%, 60%, 70%, 80%

Main set:
Strides:  Gradual accelerate to 85% over 80 mtrs 3 * 2 sets

MIDDLE DISTANCE MAIN SET:   30 secs fast - 2 mins steady pace - 60 secs fast - 2 mins steady pace - 90 secs fast - 2 mins steady pace - 2 mins fast - 2 mins rest - 2mins 30 secs fast - 5 MINS Rest and repeat.

Cool down & stretch.

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