Coach's Corner

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=90 BGCOLOR="#555555" TEXT="#080000" background="040b85a3.jpg"> <div> <FONT SIZE="5" COLOR="#FFFFFF" FACE="Arial" ><B>Welcome to Dunboyne Athletic Club Website</B></FONT><B>    </B><B> |     </B><A HREF="index.htm" TARGET="_top" TITLE="Welcome to Dunboyne Athletic Club Websit"><B>home</B></A></div> <div> back to  <A HREF="id17.htm" TARGET="_top" TITLE="Club Notes"><B>Club Notes</B></A></div> <div> </div> </td> </tr><tr> <td valign="top" width=210 BGCOLOR="#555555" TEXT="#080000" background="04108083.jpg"> <div> <A HREF="news.htm" TARGET="_top" TITLE="Club News">Club News</A></div> <div> <B>Coach's Corner</B></div> <div> <A HREF="senior_notes.htm" TARGET="_top" TITLE="Senior Notes and Results">Senior Notes and Results</A></div> <div> <A HREF="juvenile_notes.htm" TARGET="_top" TITLE="Juvenile Notes">Juvenile Notes</A></div> <div> <A HREF="summer_league.htm" TARGET="_top" TITLE="Summer League 2006">Summer League 2006</A></div> <div> <A HREF="summer_league_2007.htm" TARGET="_top" TITLE="Summer League 2007">Summer League 2007</A></div> <div> <A HREF="dublin_city_marathon.htm" TARGET="_top" TITLE="Dublin City Marathon">Dublin City Marathon</A></div> <div> <A HREF="meath_cross_country_2006.htm" TARGET="_top" TITLE="Meath Cross Country 2006">Meath Cross Country 2006</A></div> <div> <A HREF="leinster_cross_country.htm" TARGET="_top" TITLE="Leinster Cross Country 2006">Leinster Cross Country 2006</A></div> <div> <A HREF="fit4life.htm" TARGET="_top" TITLE="Fit4Life">Fit4Life</A></div> <div> <A HREF="winter_league_2006.htm" TARGET="_top" TITLE="Winter League">Winter League</A></div> <div> <A HREF="committee.htm" TARGET="_top" TITLE="Committee">Committee</A></div> <bR> </td> <td valign="top" height=390 width="100%" BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <I><B><U>Coaches Corner</U></B></I></div> <bR> <div> <I><B> <A NAME="top_of_page"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></B></I><I><B>Declan Horgan, Senior Coach</B></I></div> <bR> <div> <B>March, 2008</B></div> <bR> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="720" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="77" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP><NOBR><div> <B>Dunboyne AC Training Schedule up to Dunboyne 4 mile Road Race on 30th March</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="77"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="77" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="628"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="628" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> <B>Contact</B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> <A HREF="mailto:declan259@eircom.net" TARGET="_top" TITLE="mailto:declan259@eircom.net"><U>declan259@eircom.net</U></A></div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFF00 HEIGHT= 20 WIDTH="77"><div> <B>Week 1</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFF00 WIDTH="628"><div> <B>3rd - 9th March</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Monday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="77"><div> Tuesday</div> </tD> <tD VALIGN=TOP><NOBR><div> 5*1000m (or 5*800m) in around 3:40 … off 6 min intervals ==> 2:20 recovery</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> Wednesday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 ><NOBR><div> Thursday</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 20 mins Tempo run - Steady Hard, no racing (plus 15 min warm up & warm down</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Friday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B> or 40-45 min (or 6 mile) easy run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 ><NOBR><div> Saturday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> 50 min run, steady, preferably with lots of hills</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="77"><div> Sunday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> 60-65 min run, very easy - distance not important</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFF00 HEIGHT= 20 WIDTH="77"><div> <B>Week 2</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFF00 WIDTH="628"><div> <B>10th - 16th March</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Monday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="77"><div> Tuesday</div> </tD> <tD VALIGN=TOP><NOBR><div> Pyramid Session (2,3,4,4,3,2,2) with 1 & 2 min recover. More Strength/Fitness work</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> Wednesday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest </B>or 5 mile easy run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 38 ><NOBR><div> Thursday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> 10 * 300m + 2 min recovery (Need to break into groups to ensure recovery) - Build race speed & efficiency</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Friday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest </B>or 40-45 min (or 6 mile) easy run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 ><NOBR><div> Saturday</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 50 min run, steady, preferably with lots of hills/Rest for those running Athboy race</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="77"><div> Sunday</div> </tD> <tD VALIGN=TOP><NOBR><div> 65-70 min run, very easy - distance not important/20 min jog for those running Athboy Race</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFF00 HEIGHT= 20 WIDTH="77"><div> <B>Week 3</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFF00 WIDTH="628"><div> <B>17th - 23rd March</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Monday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest/Athboy 5 mile (rest yesterday & tomorrow if racing)</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="77"><div> Tuesday</div> </tD> <tD VALIGN=TOP><NOBR><div> 5*1000m (or 5*800m) in around 3:40 … off 6 min intervals ==> 2:20 recovery</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> Wednesday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B> or 5 mile easy run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 38 ><NOBR><div> Thursday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> 12 * 300m + 2 min recovery (Need to break into groups to ensure recovery) - Build race speed & efficiency</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Friday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B> or 6 mile run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 38 ><NOBR><div> Saturday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> 6 miles - 1 mile easy, 4 miles @ just below your race pace, 1 mile easy - Not too hard, build confidence.</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="77"><div> Sunday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> 40 mins easy</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#FFFF00 HEIGHT= 20 WIDTH="77"><div> <B>Week 4</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#FFFF00 WIDTH="628"><div> <B>24th - 30rd March</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Monday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="77"><div> Tuesday</div> </tD> <tD VALIGN=TOP><NOBR><div> 10*400m @ your race pace. 90s recovery after each - Again break into groups.</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> Wednesday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 ><NOBR><div> Thursday</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 15 min warm-up, 10*300m strides + jog 100m, 15 min warm-down</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Friday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>Rest</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 ><NOBR><div> Saturday</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="628"><div> 20 min jog</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="77"><div> Sunday</div> </tD> <tD VALIGN=TOP WIDTH="628"><div> <B>The Big Race - 4 miles in your new PB</B></div> </tD> </tR> </TABLE></div> <bR> <bR> <div> <I> <A NAME="february_2007"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></I><B>February, 2007</B></div> <div> <I>The Club that Trains together...???</I></div> <div> "Week 10 10*3min+ 1 min recovery     " if you are not getting these TXT messages on your phone each week send me an email at: <A HREF="mailto:Declan259@eircom.net" TARGET="_top" TITLE="mailto:Declan259@eircom.net"><U>Declan259@eircom.net</U></A> with your mobile number. </div> <div> Tuesday & Thursday training sessions are going strong, a great group of 31 were reported one night. Long may it last. Please send your comments (good and bad with any new ideas) to the email address above, so I can continue to vary the training to suit your needs and wants.</div> <div> So far I've been concentrating on a program that keeps everybody together. The aim of this is to continue to cater for all standards. This is where the timed interval sessions come from. Everybody gets the same recovery and everybody works as hard as others and so everybody benefits and gets fitter. Some speed merchants were seen running around the perimeter just to stay within the group- Good on you Phelim. Lately, due to popular demand,we've began setting defined intervals on Tuesday's. For now, I'll try Tuesdays to be roughly longer intervals of set distance (longer for faster runners), eg. 800m & 1200m (again everybody does roughly the same time 4-5 mins) with similar recovery (1 lap say). On Thursday's then we'll work on Speed (shorter) and stick to the timed interval.</div> <div> For anyone interested in reading up on the distances they should be covering in set times (or times for set intervals) let me refer you to<A HREF="id82.htm" TARGET="_top" TITLE="Coaches Education"> </A><A HREF="id82.htm" TARGET="_top" TITLE="Coaches Education"><U>http://coacheseducation.com/endur.htm</U></A> and some articles by a very renowned coach Jack Daniels. Two important points I've taken (from his book "Daniels' Running Formula") are that there is no real benefit in intervals of more than 5 mins: On this our sessions won't go over the 1200m mark. Secondly, the total work-distance of your session should be only up to 8% of your weekly total.  So if you're doing 20 miles a week you should be doing 10</div> <div> 300m etc. I hope I'm not over-training you.   These are all guidelines but make interesting reading.</div> <div> One last thing. Thursday 22nd February will be the first in a series of 1 Mile Time Trials. Hopefully this will become a monthly event and we can all use it to gauge our progress.</div> <div> Thanks to Ray, Aidan & Fiona for helping out on Tuesday Sessions as I'll be unavailable. </div> <div> Happy Running!!</div> <div> to Top of page</div> <bR> </td> </tr></table></body>