Hi All

For Athletes who are part of Coach John, John and Pauls group there is training over the Christmas break.  With the indoors coming in early February many of the athletes had expressed an interest in training over the Christmas period.

These sessions will cater for both sprint distance and middle distance runners. On Friday 23rd we will have a focus on Jumps/Hurdles as well as Track events.
Tuesday 20th December 1700hrs :  Irishtown. 
Thursday 22nd December 1500hrs : Irishtown. 
Friday 23rd December 1100hrs:  Irishtown. 
Tuesday 27th December 1100hrs : Hills in Deerpark, Mount Merrion. Meeting at Childrens playground.  Opposite Union Café. 
Thursday 29th December 1100hrs:  Deerpark, Mount Merrion. Meeting at Childrens playground.  Opposite Union Café. 

All sessions will start on time and last circa 75mins. 

Thanks and Happy Christmas all

Well done all on further time improvements demonstarted through better times at yesterdays time trial.

We analysed races immediately after and you all have points to work on.

I have uploaded 60mtr through youtube so you can view same.

POINTERS:  (ALSO WATCH VIDEOS AND READ POSTS BELOW)
PG - Zero step, knee height at upright running
TOL - Relaxed uper body and get tall in upright running.
LOL - more force - remember sprinting is a violent (but relaxed ) action
JOL - Zero step and don't pop up - Relax in the upper body at speed maintenance. Bring Aislings oatbakes - There is love for them.
COL - Study 1990s Pokemon characters  (thanks for the fun)
RC - Bigger steps in acceleration / Knees higher at upright running / more force on the track will make a big difference
SB - Acceleration= strike behind centre of gravity and body angle.  At top speed running recover leg quicker and more effeciently.
PM - we need to work on your leg cycling/upright running position (and your Dab needs work)
JN - Stay in the lean during acceleration phase - at upright higher knnes to allow you strike the track (this will correct your spotted foot contact position)
AA - Lovely running today A.  Came up a bit quickly in 150.  Keep legs cycling in speed maintenance phase.  Remember in indoors to run off the curve
RW - Study Mo Farah and understand diffent parts of the race.  Liked your race plan today.
COACH J - Learn to DAB

I will post times when received during the week.

Training Tuesday at 1700hrs in Irishtown.

Happy Christmas
Coach J