Runcamp Training Plan – Week 6

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800’s at race pace, 800’s as hard as you can, it’s a bit like eating a cream egg, how do you run yours? Another great session on the track this morning, well done everyone…

Training Plan for this week:

Sunday – 8 miles easy

Monday – Rest

Tuesday – Meath Fitness training session or 4 miles easy

Wednesday – 40 minutes Tempo run (race pace +)

Thursday – Meath Fitness training session or 4 miles easy

Friday – 6 miles easy

Saturday – Meath Fitness 5k, be at Skryne GFC for 9am, race will start at 9.30am sharp

COMMIT – FOCUS – BELIEVE – ACHIEVE

Runcamp Training Plan – Week 5

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Another great morning and turnout on the track at Tara AC, well done everyone, we’re on target for Bohermeen. Vinny was the man setting the pace, the 6 years down under are standing to him G’day, we at Meath Fitness love 800’s!

Training Plan for this week:

Sunday – 7 miles easy

Monday – Rest

Tuesday – Meath Fitness training session or 4 miles easy

Wednesday – 35 minutes Tempo run (race pace +)

Thursday – Meath Fitness training session or 4 miles easy

Friday – 5 miles easy

If your Meath Fitness training days are Monday and Wednesday adjust the plan accordingly.

The Bohermeen 10k is now open for registration, your club name is ‘Meath Fitness’- http://precisiontiming.primo-solutions.co.uk/ps/event/MeathSpringHalfMarathon10k2014

COMMIT – FOCUS – BELIEVE – ACHIEVE

Dr. Colm’s Runcamp Nutrition Advice

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Getting the most out of your sessions means having to prepare in advance. Turning up on Saturday morning (or for any session) without eating a proper meal prior to the session will lead to the body not adapting to the training progressions. A general rule would be to have some carbohydrates before your Runcamp session, i.e. porridge with berries or honey and black coffee, no later than 7.30am and ready to go on the track for 9.00am.

If you turn up without eating anything your body will not respond, and will eventually show signs of injury.

Secondly you should have something ready to eat immediately after training in the form of protein. This is to repair the muscle that has been used during the session. You can start this process by snacking on brazil, cashew or pistachio nuts and / or seeds. Alternatively you could get the protein in the form of a shake (Kinetica is recommended as it is Irish and sourced from Irish dairy) but always aim to have your intake from a natural source.

Throughout the rest of the day avoid sugary foods, and aim to eliminate them from your diet completely overtime, this means avoiding sugars in your tea, biscuits, cakes, cereal bars (including nature valley & nutrigrain), lucozade sport, miwadi, and all fizzy drinks. If the thought of this is too much for you to handle, then at least cut back as much as possible. There is a good reason for it, as the latest studies show that sugary foods are more harmful than we ever thought and are as addictive as some drugs.

Also try to cut out foods that have a long list of ingredients that you cannot pronounce, foods that say they are low in fat are not, they are high in preservatives that are still bad for you, so full fat milk is actually not a bad source of protein.

Eat as much fresh vegetables as you like with lean meats and fish that is rich in omega 3, limit your intake of breads, and always aim for wholemeal breads, pastas & rice.

Drink plenty of water throughout the day and structure your eating to suit your training. This means no more eating a dinner after a fitness circuit at 9.00pm when you get home, fit it in prior to your training and snack on protein rich foods after a session.

Confused? Good, this should at least get you thinking about your eating habits and how to get the most from your training.

So to summarise,
• Protein is your friend
• Carbohydrates are your enjoying friend that you try keep at bay
• Sugar is the enemy

Runcamp Training Plan – Week 4

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What a morning on the track, it was wet, it was wild, it was awesome. Quinner reckons 400’s are just like labour contractions, we at Meath Fitness believe 400’s are a whole lot harder!

‘Cause I got friends in low down places…

Training Plan for this week:

Sunday – 6 miles easy

Monday – Rest

Tuesday – Meath Fitness Training session or 4 miles easy

Wednesday – 30 minutes Tempo run (race pace +)

Thursday – Meath Fitness Training session or 4 miles easy

Friday – 5 miles easy

If your Meath Fitness days are Monday and Wednesday adjust the plan accordingly.

COMMIT – FOCUS – BELIEVE – ACHIEVE

Runcamp Training Plan – Week 3

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Dr Colm was on fire once again on the track this morning, 400’s, 600’s the whole shebang…

Training Plan for this week:

Sunday – 6 miles easy

Monday – Rest

Tuesday – Meath Fitness Training session or 4 miles easy

Wednesday – 35 minutes Tempo run (race pace +)

Thursday – Meath Fitness Training session or 4 miles easy

Friday – 5 miles easy

See you same time, same place next week!

COMMIT – FOCUS – BELIEVE – ACHIEVE

Runcamp Training Plan – Week 2

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Another brilliant track session this morning in Tara AC, despite damp conditions, the spirits were high and what a feeling you get when you cross the 400m line for the final time, let’s keep it up…

Training Plan for this week:

Sunday – 5 miles easy

Monday – Rest

Tuesday – Meath Fitness Training session or 4 miles easy

Wednesday – 30 minutes Tempo run (run at race pace +)

Thursday – Meath Fitness Training session or 4 miles easy

Friday – 4 miles easy

If your Meath Fitness Training days are Monday and Wednesday adjust the plan accordingly.

See you on the track next Saturday morning at 9.00 and remember it’s never too late to start.

COMMIT – FOCUS – BELIEVE – ACHIEVE

Runcamp Training Plan – Week 1

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Brilliant session in Tara AC this morning, well done to each and everyone of you for coming along and getting through the session, Bohermeen 10k on March 2nd, here we come!

Training Plan for this week:

Sunday – 4 miles easy

Monday – Rest

Tuesday – Meath Fitness Training session or 4 miles easy

Wednesday – 30 minutes Tempo run (run at race pace +)

Thursday – Meath Fitness Training session or 4 miles easy

Friday – 3 miles easy

If your Meath Fitness Training days are Monday and Wednesday adjust the training plan accordingly.

See you on the track next Saturday morning at 9.00.

COMMIT – FOCUS – BELIEVE – ACHIEVE

Runcamp Starts this Saturday at Tara AC

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This coming Saturday, January 11th at 9.00am we will be starting Runcamp at Tara AC in preparation for the Bohermeen 10k on March 2nd.

Runcamp is for everyone from those of you who want to complete your first ever 10k to members going for a Personal Best. The squad sessions at Tara AC each week will be tough, but then again nothing worthwhile in life is ever easy! You will be given a specific training programme to follow each week and there will also be talks about injury prevention and nutrition following the Saturday sessions.

The Runcamp Instructors are totally committed to having you ready for this 10k. The Bohermeen 10k is the first event of the year that Meath Fitness members are going to train for collectively and will give YOU a great fitness foundation for taking on other challenges later in the year.

We all must suffer one of two things; the pain of discipline or the pain of disappointment, so set the alarm clocks for Saturday morning and look forward to seeing you on the track!

Hill of Skryne Duathlon Results December 14th 2013

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Massive congratulations to everyone who took part in the second duathlon in this year’s Hill of Skryne Duathlon Series. It was wet, it was windy, it was tough, but it all adds to your very fine achievement, be proud, be really proud of yourself and we will enjoy a few well deserved drinks tonight in Fox’s, let the Christmas celebrations begin!

 

A big Thanks to Skryne GFC for the use of their facilities and to all the volunteers and marshals who gave their time this morning. The duathlon ran so smoothly and safely because of your help and we are most grateful. Thanks also to the Meath Fitness Instructors, Traffic Flow Management, Tom Bannon Photography, Wildman Entertainment, Pat’s Catering and all the supporters for doing all you did to make the duathlon such a fantastic success.

 

Results

Bulls

RC – TRI – 1:00:00

VN – SKR – 1:00:10

DH – BET – 1:02:45

EOC – SKR – 1:06:12

DB – BET – 1:06:59

LD – BET – 1:07:59

MC – SKR – 1:08:09

AL – SKR – 1:08:24

JB – BET – 1:09:09

DR – TRI – 1:12:46

ML – SKR – 1:13:53

DF – TRI – 1:14:33

AR – SKR – 1:16:13

AD – BET – 1:16:35

PB – SKR – 1:22:42

MK – BET – 1:25:39

IF – SKR – 1:26:08

EN – SKR – 1:33:36 2punc

LM – TRI – 1:35:17

SN – SKR – LEESON ST

Birds

EM – SKR – 1:11:25

DS – TRI – 1:15:14

KOS – SKR – 1:15:44

JM – SKR – 1:17:05

BR – SKR – 1:18:22

JT – TRI – 1:26:29

NT – TRI – 1:30:41

DMcG, JD, KQ – BET – 1:40:00

CC & SS

Series Winners

Bulls

1. AS – SKR – 57:34

2. RC – TRI – 57:42

3. VN – SKR – 58:36

Birds

1. EM – SKR – 1:11:25

2. DS – TRI – 1:15:14

3. BR – SKR – 1:15:26

WELL DONE, WELL DONE, WELL DONE…