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Welcome to the January 2025 newsletter  Our Crusaders ladies turn out in great numbers to support the Meet and Train League
Socials Both of the socials below are being held after the training sessions on Tuesday evening, in our clubhouse, read on...... Tues Jan 28th - Free event This Tues from 7.45pm return to our clubhouse, after training, for a cuppa and biscuit, or two. Settle down to a Q&A with Olympic marathoner Mick Clohessy. Feel free to email, asap, any questions/topics you would like brought up to [email protected].
Tues Feb 24th - Pre-book and payment required Return to our clubhouse after training session for our hugely successful Quiz night. Dont worry teams are randomly selected on the night, so you dont need to bring a friend or team. This event sold out last year so get your ticket NOW. Entry fee is €15, this includes a hot meal (choice of Chicken curry (GF), Beef Stroganoff or Vegetable lasagne). https://www.eventbrite.ie/e/quiz-night-tickets-1215775740969 New Swag!
Captains Corner
Our Senior club captains for the 2024/25 season are Kathryn Gibbons and Joe Mc Dermott. They are your point of contact to sign up for Championship races. Email contacts are Kathryn ([email protected]) / Joe ([email protected])
Training Tips
1/ What type of runner am I and what are my goals? Well what type are you? Are you more suited to long distances or short distances? Cross Country, roads, track, middle distance or longer? Of course, you can get a Profile by getting tested by a Sports Scientist and they will advise what event specific type you are most suited to. Or maybe you already have a good idea. Decide on a distance and set a Goal whether it is a marathon, a 10k , a 1500m etc and then train for that specific goal. 2/ What Training am I doing? Am I doing all or some? There are many differing coaching theories out there. Indeed there are numerous articles about running…….. some very well informed …… some absolute TOSH (eh, but not this one though!!) To my mind a multi pace training regime makes the most sense. What do I mean by Multi Pace? Well, by multi pace, I mean running various sessions and runs at different paces during the week with each pace stimulating a differing energy pathway. SO, a typical week should include A VO2Max session – which is 3/5k pace intervals over a total distance of around 5k. (this is what the club Tuesdays session stimulates) A Lactic Threshold or Pace run or Tempo run. These all mean the same thing and are aimed at upping your threshold i.e. the point where your lactic accumulation overcomes your body’s ability to clear it. You are essentially training to run faster for further!! Why not try these on Thursdays? Long Reps/Hill work. Great for your running strength and capacity. The hills are a great way to strengthen your leg muscles which will make you a more powerful athlete. It’s what we do on many Saturdays in the Phoenix Park!! Long Easy Runs. Here you improve your running efficiency (more efficient at using energy) and improving your strength. Easy Recovery runs are self-explanatory If you are continually, skipping some of these sessions then, to my mind, you will not be training a specific energy pathway and your running will be less rounded. Consistent training is key. 3/ Mileage and rest What mileage should I do and am I taking sufficient down time? Mileage is always a question which athletes ponder on. I think it is obvious that if you are training for a marathon then a lot of your runs need to be fairly long and as a result your weekly mileage will be high. Then there will be a raft of athletes who will be training for 5k, 5 mile, 10k races who will be unsure of the correct mileage. At the top end of the scale, research by physiologists suggest that the extra benefit of running mileage in excess of 85 miles per week is fairly low. But you need to scale up your mileage gradually, take account of your lifestyle and test out whether specific mileage impacts well or poorly on you. Your body should be telling you if you are doing too much mileage as you will be feeling tired and stale. If you do too much mileage then you will be doing your sessions on tired legs and therefore not accruing the benefits of that training. So always temper your mileage to suit your body. And so, you have trained for a specific event, which you then do and so, what then? Well, then it is important that you take “down time” such as a few very easy weeks or indeed a few weeks off. You cannot continually keep loading/challenging your body and keep expecting improvement. After a down period you will be refreshed and raring to go for the next challenge!! What is your State of the Union???
Social Corner
Meet a Crusader
Best race memory It has to be my first marathon last year. I’m still amazed by the resilience and courage of the people around me. it’s unreal how much strength people have when they’re determined to finish. At the time, I thought, “Never again,” but now I’m already looking forward to the next one (even though I lost two toenails in the process, haha).
Athletic Reports
Juvenile Current training days, times and venues With the Irishtown Stadium track replacement works underway, JnrCru training will continue at UCD athletics track Bellfield on Tuesdays and Saturdays and our Crusaders Clubhouse, Irishtown on Thursdays as follows:- Tuesdays 19.30 to 21.00 All Born 2014 & older at UCD Athletics Track Belfield. Thursdays 18.00 to 19.30 all born 2011 & older at Crusaders Clubhouse and Ringsend Park. Saturdays 08.30 to10.00 all born 2017 & older At UCD Athletics Track Belfield Upcoming Dublin indoors The Dublin Juvenile Indoor championships will be held in the National Indoor Arena, Abbotstown on the following dates. Please note the closing dates for entries which parents will have to enter online for individual events (u12 to u19) on Days 1 to 3, Day 4 (relays u10 to u19) will be done by the club and day 5 Spraoi games and mixed relays (u17 & u19) will also be entered by the club. Please ensure that your membership is renewed in time for our registrar to register you with Athletics Ireland. Detailed timetables are available on https://www.crusadersac.ie/upcoming-competitions Day 1 - Sunday 26th January (closing date 19th January @ 23:59) Individual Day 2 - Saturday 1st February (closing date 25th January @ 23:59) Individual Day 3 - Sunday 2nd February (closing date 25th January @ 23:59) Individual Day 4 - Saturday 15th February (closing date 9th February @ 23:59) Relays Day 5 - Sunday 16th February (closing date 9th February @ 23:59) Spraoi games News Roundup JnrCru U12 (now U13) girls Abi, Eabha, Nil & Ruby won the Track and Field Live 4 x 200m before Christmas and the JnrCru U8 girls and U9 boys were runners up in inaugural Clongriffin games at the National Indoor Arena in late November.
Schools Cross Country JnrCru athletes in the January Cross Country Schools included Harrison Gold medal in minor b, Oisin Gold medal in Minor A, Cate Silver medal junior, Lucas Gold medal and Danny Bronze medal in Inter with Danny, Senan & Joe picking team Gold. Cross country Brilliant running again from the 20 Junior Crusaders who took to the cross country course on 1st December. An incredible 24 had qualified and congratulations to Roise & Cate who both won County Gold🥇 & Provincial Silver 🥈 with Dublin. Well done athletes & coaches. Thanks a million to Crusaders legend Olympian Mary Treacy Purcell for the pre race pep talk for the u17 boys. Junior Park Run Congratulations to Zach Monahan U13 Boys who came 2nd in the Deerpark Junior Parkrun on 19th January in a time of 7:53 Moment of the Month  Our moment of the month has to be Cria who was keen to make a fashion statement with her new gloves at the Meet andTrain - we definitely noticed them Cria! 😊 Club Gear Kit yourself out with some nice new training gear for the Winter. To purchase, visit www.jako.ie by clicking on any of the images below  Crusaders club singlets are available from our head coach James Cottle for €25. You can email James at [email protected] to purchase one.  Comments are closed.
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