Training sessions for Cross Country

D33

Sorry folks for hijacking thread but would anyone have a link to the cross-country calendar over the winter or is there anywhere central where there's a list?

Thinking of togging for a few and much handier having an idea of when and where they're on without having to resort to hrs of googling..

pconn062

D33 wrote: »

Sorry folks for hijacking thread but would anyone have a link to the cross-country calendar over the winter or is there anywhere central where there's a list?

Thinking of togging for a few and much handier having an idea of when and where they're on without having to resort to hrs of googling..

Check out the first post in this thread here:

http://www.boards.ie/vbulletin/showthread.php?t=2057284035

meathrunner

I see next Sundays cross country running in Meath is intermediate, can anyone tell me what this means? Worried it might be out of my league.

KielyUnusual

meathrunner wrote: »

I see next Sundays cross country running in Meath is intermediate, can anyone tell me what this means? Worried it might be out of my league.

At the club level, you have Novice, Intermediate and Senior level. If you win a medal in the Novice (Individual Gold/Silver/Bronze or Team Gold) then you can no longer compete at that level the next year. If you then win a medal at Intermediate, you can only compete at Senior level. If you haven't won any medals, then you can enter all 3 races if you so wish. Not sure of the standard in Meath but in Dublin, the standard tends to be fairly high for Novice and Intermediate but there's not a whole lot of difference between the two. There's a good spread so you wouldn't be amiss in either of the races as long as you do a bit of running.

Also, you have to be a member of a club to run in these races and in general club teams are entered by the coach and the cost is covered by the club.

meathrunner

Thanks for your help with this

Sacksian

(I think) I enjoyed yesterday but still have no idea on what the best xc strategy is - probably different for each individual.

In the Dublin men’s novice, John Frazer tore up the received xc wisdom of "go out hard and hang on" by coming through after the first lap and winning by some distance in the end.

Anyone know what the Leinster novice/masters course in Avondale will be? Is there a standard course there? Might try to get out to it before the race.

KielyUnusual

Sacksian wrote: »

(I think) I enjoyed yesterday but still have no idea on what the best xc strategy is - probably different for each individual.

In the Dublin men’s novice, John Frazer tore up the received xc wisdom of "go out hard and hang on" by coming through after the first lap and winning by some distance in the end.

Anyone know what the Leinster novice/masters course in Avondale will be? Is there a standard course there? Might try to get out to it before the race.

Word from a girl at the club is that the Avondale course is very challenging. She does a lot of cross country so I wouldn't take that description too lightly.

I went for the easy first lap too just like John. Couldn't believe it when I saw him only slightly ahead of me at the first bend. Given my currently level of fitness, I think it was the optimal strategy. Going for the race myself fit approach and will be out in the BHAA race at the weekend again. More for the after spread than anything. It was something else last year.

Just saw that the National Novice is in Santry. Looks like we won't be straying too far from the capital this winter.

RacoonQueen

What's the BHAA course? Is it just around the rugby pitches? Considered heading out myself...

KielyUnusual

RacoonQueen wrote: »

What's the BHAA course? Is it just around the rugby pitches? Considered heading out myself...

It's a 1 mile loop going around 2 sets of pitches. There is a sharp change of level between the two sets of pitches that can knock the stuffing out off you but its completely flat otherwise. It was one of my favourites last year. I'd definitely recommend.

pconn062

We have our intermediate cross country this weekend, any else the same. One week apart from the novice is not ideal, would love another weeks training. Logistically it would work out well too, as we have three weeks to senior then after this weekend.

ecoli

pconn062 wrote: »

We have our intermediate cross country this weekend, any else the same. One week apart from the novice is not ideal, would love another weeks training. Logistically it would work out well too, as we have three weeks to senior then after this weekend.

Dublin seems completely out of sync ( I assume because it counts as our provincials also) Seniors is 6 weeks away with Intermediates another 8 so plenty of time to get down to work for us

pconn062

ecoli wrote: »

Dublin seems completely out of sync ( I assume because it counts as our provincials also) Seniors is 6 weeks away with Intermediates another 8 so plenty of time to get down to work for us

Senior before the intermediate? That's a bit strange, but overall that's a much better setup that we have here in Louth. 2 big races like this in two weekends is too much and then the senior race falls every year the week after the marathon, meaning anyone doing DCM is pretty much a write off for the senior race. Would love for them to be stretched out a little more.

RayCun

Is it to coordinate with the Leinster races?

pconn062

RayCun wrote: »

Is it to coordinate with the Leinster races?

Could be but it's still not ideal. The Leinster novice falls the week before our senior race, so effectively if you did out three county races and the Leinster novice you are running 4 races in 5 weekends.

RacoonQueen

Sacksian wrote: »

(I think) I enjoyed yesterday but still have no idea on what the best xc strategy is - probably different for each individual.

In the Dublin men’s novice, John Frazer tore up the received xc wisdom of "go out hard and hang on" by coming through after the first lap and winning by some distance in the end.

Anyone know what the Leinster novice/masters course in Avondale will be? Is there a standard course there? Might try to get out to it before the race.

This is Avondale
http://connect.garmin.com/modern/activity/237966068

pconn062

Lost one of our small group here guys, a real shame. Anyway, how are we all getting on? Anyone running the Gerry Farnan this weekend? (or whatever it's called now!). Ran our intermediate x-country at the weekend with a bad dose and chesty cough. Started really slow at the back as I wasn't sure if I could run at all and just worked my way up towards the end, finishing strong, 8k in 29:56. Nice feeling passing people at the end of a race.

davemcmahon

Ran the Kildare intermediate XC 6k on Sunday. Was surprisingly warm. The course wasn't as bad as the Novices the previous week but had a couple of transitions that were a little tricky thanks to some rocks. Finished in 26:35 for 18th out of 26. Wasn't particularly happy with the time but was happy with my position relative to lads from the club finishing in the places ahead of me. I'm not sure whats next up, the senior race isn't on till the end of November.

RayCun

why only 6k for the intermediate? was novices shorter or same distance?

pa4

Have the intermediate this week. With the novice in the legs And 3 decent sessions since I should be in decent enough shape. It's an 8k so a bit longer than I like but I had a good run in it last year and enjoyed it so let's hope this year is the same

davemcmahon

RayCun wrote: »

why only 6k for the intermediate? was novices shorter or same distance?

For some reason the novices and masters were only 3k, the intermediate 6k and the senior race 10k.

pconn062

davemcmahon wrote: »

For some reason the novices and masters were only 3k, the intermediate 6k and the senior race 10k.

Jammy gits!

KielyUnusual

pconn062 wrote: »

Jammy gits!

Lets set up a Sallins AC and run our cross country down there. The idea of a 3k cross country sounds heavenly to me.:rolleyes:

I've raced the last two weekends so i'm out for the Gerry Farnan. Will be away in any case.

Can't say either of the races went very well. My pace for the BHAA was half a minute slower per mile than last year so its given me some idea of the work I'm going to have to do to get back to where I want to be.

Seems to be a lot of races between now and Christmas. Every weekend basically. Do people like to run as many as possible but focus on a few, race them all as fast as they can or be selective in the races they choose?

Think I will race a lot but maybe focus on the Novice races. The other races will probably be somewhere between tough session and hard race effort.

pconn062

KielyUnusual wrote: »

Lets set up a Sallins AC and run our cross country down there. The idea of a 3k cross country sounds heavenly to me.:rolleyes:

I've raced the last two weekends so i'm out for the Gerry Farnan. Will be away in any case.

Can't say either of the races went very well. My pace for the BHAA was half a minute slower per mile than last year so its given me some idea of the work I'm going to have to do to get back to where I want to be.

Seems to be a lot of races between now and Christmas. Every weekend basically. Do people like to run as many as possible but focus on a few, race them all as fast as they can or be selective in the races they choose?

Think I will race a lot but maybe focus on the Novice races. The other races will probably be somewhere between tough session and hard race effort.

I think it is very easy to over-race at this time of year, there are just so many races. I would tend to only the three county races and then maybe the Leinster novice, will also throw in some BHAA races after Christmas. Nothing wrong with using a race as a training session either though, so long as you only treat it as that. I intend on doing one or two Odbridge parkruns which are all on grass and treat them as tempo runs.

Sacksian

Think it'll just be leinster masters and national novice for me, can't see myself managing any of the intermediates, although I might take in the BHAA Irish Life as it's on the same course as the novice. Even with those few races, there'll only be three or four race-free weeks left until the national novice. Seems like it's almost over already!

I will definitely try the racing instead of tempo strategy at some point, possibly next year between indoor and outdoor track seasons, even if it's just weekly parkruns.

As I contemplate going up to the park, I can't believe I said a couple of weeks ago that I was looking forward to the rain.

davemcmahon

At the moment I'm pretty much using the races to regain fitness. I've dropped the club sessions bar the hill work. I may do a couple of the bhaa races just to keep up the momentum.

davemcmahon

pconn062 wrote: »

Jammy gits!

Not to mention the races have been down around the curragh and Kildare town, not renowned for their hills.

pconn062

davemcmahon wrote: »

Not to mention the races have been down around the curragh and Kildare town, not renowned for their hills.

Big jump in distance between the intermediate and senior, even going the traditional route from 8-10k is pretty tough.

RacoonQueen

How on earth do people race XC two weekends in a row. I was in no state for racing at the weekend after Dublin Novice....I was in a heap most of the week!!!

Perhaps I'm just as unfit as I've been claiming

Timmaay

How long is GF? And can ya enter on the day?

davemcmahon

pconn062 wrote: »

Big jump in distance between the intermediate and senior, even going the traditional route from 8-10k is pretty tough.

Yeah. I'm hoping my fitness improves between now and then, I struggled a bit on the 6k so the 10k may not be fun. The intermediates was 6 laps of a 1k course which I found tough going by the 4th and 5th laps. One of the lads had mentioned the senior was 4 laps of 2.5k so hopefully it'll be a little easier mentally.

RacoonQueen

Timmaay wrote: »

How long is GF? And can ya enter on the day?

8K and yep, entries from Donore clubhouse

Irving Washington

RacoonQueen wrote: »

8K and yep, entries from Donore clubhouse

...or... 5k if you like, no?

RacoonQueen

Irving Washington wrote: »

...or... 5k if you like, no?

Yes, but he won't find many senior men to race against in the 5K.

Irving Washington

RacoonQueen wrote: »

Yes, but he won't find many senior men to race against in the 5K.

You're probably right but I bet there are plenty who'd prefer the shorter distance if they knew they'd have some competition

I think they're afraid of being called girls

Well screw it, I don't mind! I'll race anyone.

OAPs, young children, you name it

ronnie085

davemcmahon wrote: »

Not to mention the races have been down around the curragh and Kildare town, not renowned for their hills.

Oh wait till you see the course for the country senior, it a little cruel ;-)

HelenAnne

RacoonQueen wrote: »

How on earth do people race XC two weekends in a row. I was in no state for racing at the weekend after Dublin Novice....I was in a heap most of the week!!!

Perhaps I'm just as unfit as I've been claiming

I did another cross country the week after the novice. Whatever about my body, my brain wasn't fit for it as I went the wrong way and missed the turn to the women's finish ...

Wubble Wubble

What's the course in ALSAA like? I hadn't considered it before, but am thinking of entering now, even though my performance in last week's BHAA was wojus

KielyUnusual

Wubble Wubble wrote: »

What's the course in ALSAA like? I hadn't considered it before, but am thinking of entering now, even though my performance in last week's BHAA was wojus

Course in ALSAA is possibly even easier than the Castelknock one but the after spread isn't as good. Tough decision for you.

Wubble Wubble

Yes indeed! I'm running the Clontarf HM at the end of November (last "goal race" of the year) but there is a stag thrown in two weeks before (i.e. the week after ALSAA). I'll have to come up with some kind of a "training plan" - for want of a better phrase - to cover the next 6 weeks. Not sure if ALSAA will feature, but it certainly has a chance

Timmaay

Anyone got a timetable for tomorrow? 10mins wasted browsing Athletics Irelands absolutely clusterfcuk of a "mobile friendly" website revealed nothing

RacoonQueen

Timmaay wrote: »

Anyone got a timetable for tomorrow? 10mins wasted browsing Athletics Irelands absolutely clusterfcuk of a "mobile friendly" website revealed nothing

2:15 for the '5K' 3pm for the '8k'

RacoonQueen

I see the girls (Britton, Mulligan etc) are doing the 8k...
http://www.athleticsireland.ie/news/autumn-open-cross-country-preview

Cooldog

Hi all, doing a few XC races at the minute, did an 8KM last Sunday (not today),doing a 6KM next week and another 8KM 2 weeks after that.
My question is what quantity of running and sessions to do in between these races.
I ran easy all this week after the race last Sunday and did a fartlek session on grass today 20 x 1 min at 5K pace with 1 min easy, but now I am not sure what to do this week and the weeks in between the races, any advice would be greatly appreciated...Thanks.

pconn062

Cooldog wrote: »

Hi all, doing a few XC races at the minute, did an 8KM last Sunday (not today),doing a 6KM next week and another 8KM 2 weeks after that.
My question is what quantity of running and sessions to do in between these races.
I ran easy all this week after the race last Sunday and did a fartlek session on grass today 20 x 1 min at 5K pace with 1 min easy, but now I am not sure what to do this week and the weeks in between the races, any advice would be greatly appreciated...Thanks.

How often are you running at the minute (how many times per week?). Also, do you usually do a hard session every week?

Cooldog

pconn062 wrote: »

How often are you running at the minute (how many times per week?). Also, do you usually do a hard session every week?

Thanks pconn062. I run 55-60MPW over 6 days usually with a session on tue and sat and a long run on thur (1.45-2.00hrs), usually target a race for 6-8 weeks and get ready for that, but this is the first time I have taken XC seriously and usually don't race as regular as this...

pconn062

Cooldog wrote: »

Thanks pconn062. I run 55-60MPW over 6 days usually with a session on tue and sat and a long run on thur (1.45-2.00hrs), usually target a race for 6-8 weeks and get ready for that, but this is the first time I have taken XC seriously and usually don't race as regular as this...

Fartlek would be very useful alright, especially if you could get them done on grass to make them more specific. Also long reps like kilometers/miles on a cross country course would be good for strength. Not sure where you're based but a lot of people in Dublin use the Munich lap in the Phoenix Park, heard it's really good but any rolling grass loop would do. What do your sessions look like at the minute? Your mileage is good and you're getting a good long run in which will really help as well. Specificity is the important thing now, get on the grass as much as possible.

Cooldog

pconn062 wrote: »

Fartlek would be very useful alright, especially if you could get them done on grass to make them more specific. Also long reps like kilometers/miles on a cross country course would be good for strength. Not sure where you're based but a lot of people in Dublin use the Munich lap in the Phoenix Park, heard it's really good but any rolling grass loop would do. What do your sessions look like at the minute? Your mileage is good and you're getting a good long run in which will really help as well. Specificity is the important thing now, get on the grass as much as possible.

Sessions were based around a HM I did at the end of Sept, 4 x 5 min, 5 x 5 min, 5 x mile repeats at around 5.00 - 6.00 pace, and long tempos at 6.10's if broke into 2 x 20 min or 6.20's if 30-40 mins.
Because I am racing 2 out of the next 3 weeks I am stuck to what to do in terms of weekly mileage, sessions, long run etc.

pconn062

Cooldog wrote: »

Sessions were based around a HM I did at the end of Sept, 4 x 5 min, 5 x 5 min, 5 x mile repeats at around 5.00 - 6.00 pace, and long tempos at 6.10's if broke into 2 x 20 min or 6.20's if 30-40 mins.
Because I am racing 2 out of the next 3 weeks I am stuck to what to do in terms of weekly mileage, sessions, long run etc.

Those sessions are all really good and will help you for x-country. Are any of these races goal races? If not you could keep the mileage roughly the same and just do a shorter run on the day before the race. If I am racing at the weekend I would only do one session a week, usually midweek (Wednesday) so the legs are fresh for the weekend. And personally I would drop the long run for the weeks that you are racing, you seem to have plenty of them done and two weeks without a long run won't hurt. If you have a big race coming up you could taper down a little more towards the end of the week so your are really fresh. The week you are not racing, just treat it like a normal week, 2 sessions and long run if that's what you are used to doing.

Sacksian

http://www.athleticsleinster.org/images/entry_forms/avondale_map_2014.jpg

Deadly map for Leinster Novice/Masters on Sunday!

KielyUnusual

Sacksian wrote: »

http://www.athleticsleinster.org/images/entry_forms/avondale_map_2014.jpg

Deadly map for Leinster Novice/Masters on Sunday!

Its pretty good but where's the elevation profile.

Had hoped to be running this but the coach never entered a team so I'm out. Pity, as I'm just starting to regain some form and it would be nice to know where I stand.