Cadence.ni

CADENCE COACHING UPDATE

🏃🏻‍♀️🏃🏻‍♂️🏃🏼‍♀️🏃🏼‍♂️
It's been a full-on 6 months.

Various marathons, halfs, 5 & 10Ks completed by myself and Cadence runners. (Coaching numbers were the highest they've ever been).

THANK YOU! 💙

A quieter couple of months ahead, before Xmas ticking over and the start of Spring marathon training.

OCT-DEC COACHING:
⏱️ Chicago, Amsterdam, Dublin, Nice to Cannes & San Sebastian marathons
⏱️ Various base building & running fitness plans
⏱️ Cadence Crew group training

An off-season? Kinda.......🤔 time to take stock and plan for 2025.

🏅 Favorite medal? (Donaghadee 5K for me, a small race but won the bling comp) 🙌

SUNDAY RUNDAY

🏃🏼‍♀️🏃🏼Easy longer run this morning with the Cadence Crew.

😎 Gorgeous running conditions.

🌞 The sun always shines on the Crew!

☀️

THE OUT & BACK

🏃🏼‍♀️🏃🏼🏃🏼‍♀️ After last week's pre-week, this was the first formal Cadence Crew session of the year.

👍 A nice easy to steady session to start things off in perfect conditions.

➡️ 1.5K jog warmup
➡️ Dynamic stretches
➡️ 15 mins easy out
➡️ 15 mins steady back
➡️ 1.5K jog cooldown
➡️ Static stretches

🚀 Speedwork will be introduced back in next week.

📝 9 weeks of training to the Craic 10K, so steady progress is key to bring people to their peak fitness at the right time.

😃 Gonna be fun!

SUNDAY RUNDAY

☑️ That's the pre-week ticked off.

🏃🏼‍♀️🏃🏼Nice easy 40 mins with a few of the Cadence Crew.

📝 10K training plan kicks off proper on Tues.

😃It's good to be back!

🏃‍♀️

GOOD OLD PARKRUN

☑️Another one ticked off. Very muddy and puddily!

🏃🏼‍♀️A bit faster again without going all out, started steady, held the pace and pushed the last K. Fitness returning with every run.

Sure what else is there to do on a Saturday morning ⁉️

🏃🏼‍♀️🏃🏼Getting moving in Jan!

LATE LUNCH FARTLEK

🏃🏼‍♀️❄️Nice to get out in the daylight before the frost reappears.

🦵🦵 Getting the legs used to a faster turnover again.

🏃🏼‍♀️ Can't beat a classic Fartlek session for that.

➡️ 2.5K warmup
➡️ 10 x 1 min efforts with 1 min jog recoveries
➡️ 1.5K cooldown

👍 Pleased to see my 1 min efforts were between 4:35 and 4:15K pace and Cadence reached 198.

😁 Getting there!

GETTING OFF TO A GOOD START!

🏃🏼‍♀️Nice Ormeau Parkrun to kick off 2022.

🏃🏼‍♀️Coming back steadily after injury, but making some progress.

There's a long way to go and a few festive pounds to shed.🙄

😄Nothing a new Cadence Crew 10K plan won't fix.

📝Just need to write it!

8K Easy/Steady/Tempo

⏰🏃🏼‍♀️ Keeping this week ticking over.

🎄Xmas decorations are down and it's back to business before the new year.

🤔 Out the door with no real plan, but ended up with:

➡️2K easy warm-up
➡️1K tempo (current pace)
➡️1K steady
➡️2K tempo (current pace)
➡️2K easy cooldown

🦵Nice to just go with how the legs are feeling and all was well on some hills.

⏱️ I'm a great believer in training at your current pace. No point pushing it beyond your limits after an injury lay off or festive break.

🏃🏼🏃🏼‍♀️Let speed come back naturally and be patient. Your current pace will increase as you get fitter and you will enjoy the process much more. 😁

💀Also never ever go too quick during the warm-ups and cooldowns. They are there for a reason, don't ruin your session!

Back At It Monday Sesh

🦵Part 1 - Mini band hip mobility (working on my weak spots)

🏃🏼‍♀️🏃🏼‍♀️🏃🏼‍♀️Part 2 - 10K run - 5K out and back. (No pace target - just run)

💪 Part 3 - Uppers & Core
4 Rounds of:
5 x full body chinups
10 x full body pushups
20 x tricep dips
20 x bicep curls
20 x alt V-ups

🥣 Part 4
Overnight Oats - (post workout protein/carbs)

😁👍 Nice to have some structure back after 2 weeks of winging it.

🙄🤔 If you're feeling a tad bloated/sluggish, get moving! Walk, jog, run or whatever floats your boat.

XMAS PARKRUN

🎄🎅Always a great way to start Xmas Day.

🏃🏼🏃🏼‍♀️A very busy/muddy Stormont Parkrun, but all good and we feel great! 😇👊

Now let's enjoy the day! 🍾🍽️

Pre Xmas Run

🏃🏼‍♀️🏃🏼Last group run before the 🎄🥳madness!

🦵Good to stretch the legs out for an easy 5 miler.

Finished off with brunch 😋