HILL TRAINING STARTS

HILL TRAINING

As you all know, Crusaders is a big believer in hill training – and
not just a few lashes up a gentle slope in Belfield. We mean PROPER
hill training that will get runners of all standards stronger and
fitter.

This year’s regular sessions will start on Saturday November 4 at
Ticknock (10.30), with lifts from Belfield at 10am; the routines will
include long runs, tempo, intervals and pure strength work (ie, 6 x 1
min uphill); yes, we can do all that on a hill!

We appeal to ALL members to support this session, which can be
tailored for everyone from track internationals (senior and junior) to
keep fitters. Members of other clubs are also welcome.

One proposal is that we do three weeks at a number of venues: eg,
three weeks at Killiney, three at Ticknock, three at Kilmashogue; plus
the occasional foray to Glendalough Lug or wherever. So keep in touch.

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MARATHON MARVELS JOIN PB CLUB

PB Club: Aoife Joyce 3 hrs 29 mins 5
secs, Orla McEvoy 3:31.24, Emma McAuley 4:39.09, Maureen O'Rourke
4:53.0, Dee Ni Chearbhaill 5:02.02.

Yes, we have five more members of our PB club after last Monday’s
Dublin Marathon.

What a great day! Only the gusting wind upset what were perfect
running conditions, and we hear that after the glare of the sun, the
fresh breezes were quite welcome.

As you probably all know by now, Aoife had a stormer, as did Orla when
you consider she put in only five weeks of concentrated training after
competing at the World Mountain running Championships in Turkey. Emma,
Mo and Dee all finished well. On the course, the support crew, worked
like demons to make sure the girls were well looked after. Big thanks
to them.

Other good runs came from former Crus-ers; Chris Burke ran 3:59.25 and
Roisin Ferron 4:15.27, while old pal Gerry Lalor achieved his target
of breaking three hours; Gerry’s time on the clock was EXACTLY 3 hours
but his chip time was 2:59.51. Well done also to our friend Zoe from
Rathfarnham who ran 3:40.07; the Clare weekend obviously paid
dividends.

At the start we spotted our Oldest Active Member Sean Kearns (M75),
along with (we think) Liam Smith (M70), but no trace of them in the
results; any news?

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SHANE AND DON BREAK THREE HOURS

At the Amsterdam Marathon (conditions breezy) on Sunday October 15,
both Shane O'Rourke and Don Ryan proved that they were no tulips when
both broke THREE HOURS!
Shane finished 299th overall (from 22,000!) in 2:57.03. He went
through 5k in 20.16, 10k in 41.06 (with Don); 20k in 1:22.01
(slightly ahead of Don), the half in 1:26.48 and had an average speed
of 14.297km per hour.
Don finished in 2:58.39, making him 73rd M40. After dropping behind
Shane (only a little!), he went through 20k in 1:22.21, the half in
1:27.12 and had an average speed of 14.171km.
Peter O'Farrell (now with Tallaght, but anyway) despite injury
managed to get home in 3:02.57 - he started conservatively, going
through 5k in 21.32. 10k in 43.07, 20k in 1:25.18, the half in 1:30.22
and averaging 13.8km per hour.
Barry Minnock, still not entirely recovered after the Trail Quest,
stuck to the half marathon and finished in 64th in 1:20.41, averaging
15.68 km per hour.
GREAT runs by all four of you - well done!!

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Fit4Life Information

A series of 6 races will be hosted by CrusadersAC in October and Novemeber. The races will be held on Thursday evenings on a flat road course. Race start is at 8pm and registration is from 7.15pm.

The dates are as follows:
October 12th
October 19th
October 26th
November 9th
November 16th
November 23rd

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