London Marathon 2012 online ballot opens on Tuesday 26th April 2011. As per club rules only those rejected through this ballot process are eligible for the ballot for club entries.
Please text Greg if you are interested in taking part in the London 2012 marathon and intend to enter the ballot.
Monday, 25 April 2011
Saturday, 23 April 2011
CAH News Week 24th - 30th April 2011
Club Training
Training over Easter will continue as normal on Monday and Wednesday meeting at the Sixmile Leisure Centre at 7.00pm.
Club Hill Work Sessions - (Summer Training)
Hill work sessions will begin on Friday 22nd April 2011 at 6.30pm in Tardree Forest for those who are interested in coming along.
Whitehead Road Race
Whitehead 5 mile road race will take place on Easter Monday please check the Athletics NI website for futher information for entry details, race start time etc.
Belfast Marathon
Anyone taking part in Belfast Marathon should text their name to Greg as soon as possible to ascertain numbers for post race refreshments. Also if you intend to come to the 'Marathon Night Out' at Corrs Corner on the evening of Monday 2nd May, please also text your name to Greg as soon as possible all are welcome.
Other Information
Waterworks Parkruns continue every Saturday morning at 9.30am
London Marathon 2012 Ballot opens on Tuesday 26th April 2011
Training over Easter will continue as normal on Monday and Wednesday meeting at the Sixmile Leisure Centre at 7.00pm.
Club Hill Work Sessions - (Summer Training)
Hill work sessions will begin on Friday 22nd April 2011 at 6.30pm in Tardree Forest for those who are interested in coming along.
Whitehead Road Race
Whitehead 5 mile road race will take place on Easter Monday please check the Athletics NI website for futher information for entry details, race start time etc.
Belfast Marathon
Anyone taking part in Belfast Marathon should text their name to Greg as soon as possible to ascertain numbers for post race refreshments. Also if you intend to come to the 'Marathon Night Out' at Corrs Corner on the evening of Monday 2nd May, please also text your name to Greg as soon as possible all are welcome.
Other Information
Waterworks Parkruns continue every Saturday morning at 9.30am
London Marathon 2012 Ballot opens on Tuesday 26th April 2011
Saturday, 9 April 2011
London Marathon 17th April 2011
Good Luck to all those club members who are preparing themselves to travel and take part next Sunday in the 2011 London Marathon. After all those months of training its almost here.
Best wishes for your travels and a fantastic run!
from all your fellow members at County Antrim Harriers!
Best wishes for your travels and a fantastic run!
from all your fellow members at County Antrim Harriers!
Saturday, 2 April 2011
CAH News Week 3rd - 9th April 2011
Happy Birthday! to those who celebrate their birthday in April including Hannah Welshman on 2nd April and Louise Smart on the 10th April.
Training as usual this week meeting Monday & Wednesday at the Sixmile Leisure Centre at 7pm and Ballyearl on Thursday by arrangement.
Training will be commencing soon on Friday evenings at Tardree Forest for hillwork sessions.
The Waterworks Parkrun continues as usual every Saturday morning at 9.30am.
Lisburn Half Marathon/10K will take place on Wednesday 15th June 2011 at 6.30pm with usually around 1000 runners taking part. This race is suitable for all and can be entered online at www.lisburnhalfmarathon.com
Proposed Club May Day Marathon night out on Monday 2nd May 2011 possibly in Corrs Corner please let Greg know if you are interested in attending.
Training as usual this week meeting Monday & Wednesday at the Sixmile Leisure Centre at 7pm and Ballyearl on Thursday by arrangement.
Training will be commencing soon on Friday evenings at Tardree Forest for hillwork sessions.
The Waterworks Parkrun continues as usual every Saturday morning at 9.30am.
Lisburn Half Marathon/10K will take place on Wednesday 15th June 2011 at 6.30pm with usually around 1000 runners taking part. This race is suitable for all and can be entered online at www.lisburnhalfmarathon.com
Proposed Club May Day Marathon night out on Monday 2nd May 2011 possibly in Corrs Corner please let Greg know if you are interested in attending.
Thursday, 10 March 2011
CAH News Week 7th - 12th March 2011
Training as normal this week Monday & Wednesday meeting at the Sixmile Leisure Centre at 7pm and Thursday at Ballyearl at 6.30pm.
Congratulations
CAH congratulate Angela Smyth on her PB at the Parkrun on Saturday 5th March 2011, and also Club Secretary Christine Murray on winning the FV40 on Saturday 5th March 2011 at Albertville. Well done ladies!
Larne Half Marathon - Sat 19th March 2011
This Sunday 13th March 2011 is the closing date for the Larne Half Marathon online entry at £16.00. If it is your intention to enter please do so by Sunday.
Club Vests
Club Vests are available from Greg in all sizes for anybody that needs to purchase one. Please text Greg the size you require or see him at the next training.
For future and up and comming races please check the Athletics NI website http://www.niathletics.org
Congratulations
CAH congratulate Angela Smyth on her PB at the Parkrun on Saturday 5th March 2011, and also Club Secretary Christine Murray on winning the FV40 on Saturday 5th March 2011 at Albertville. Well done ladies!
Larne Half Marathon - Sat 19th March 2011
This Sunday 13th March 2011 is the closing date for the Larne Half Marathon online entry at £16.00. If it is your intention to enter please do so by Sunday.
Club Vests
Club Vests are available from Greg in all sizes for anybody that needs to purchase one. Please text Greg the size you require or see him at the next training.
For future and up and comming races please check the Athletics NI website http://www.niathletics.org
Thursday, 3 March 2011
Food for Sport
Athletes and coaches are more aware today than ever before of the importance and benefits of good nutrition in relation to both health and sports performance. Read more >>>>
Tuesday, 1 March 2011
Seven Key Steps to Run Fitness
1) Build a base
Start off by improving your aerobic base fitness. This should constitute 95% of you runs. Don’t rush building your aerobic base, some people do and can easily get injured. By running aerobically, you strengthen your muscles and connective tissues so that they can prepare for the increased load of training.
Allow 8-12 weeks to build your base, which you should be able to run holding conversation comfortably.
2) Run cross country
Running off road is kinder to your joints and muscles, and can help stabilize core muscles. It burns more calories and keeps you focused by watching where you are stepping.
3) Improve your technique
In swimming we spend a lot of time improving technique but when we run we tend to just go out and run. Poor technique leads to wasted energy, a higher risk of injury and less enjoyment because it’s a struggle.
4) Up your cadence
Running speed is dictated by 2 things, how big your stride is and how many steps you take. Elite runners have an average cadence of between 92-102 strides per minute, while average runners take significantly fewer. Count the number of times your foot strikes the ground in 60 seconds & multiply this figure by 2. If you are below 180 steps you may need to speed up.
5) Go short & sharp
High intensity training is very beneficial even for beginners. The benefits are increased fibre recruitment & leg speed, increase in cardiac output, a higher VO2 max and anaerobic capacity. Warm up for 10-15 mins. Then try 6-12x90 secs with a 90 sec recovery in between each. Aim to run at 15-40 secs per mile faster than your 5km pace.
6) Muscle up
Using weights benefits all athletes. It helps injury prevention and improved performance especially at the end of a race. Look at a mix of core focused exercises like; the Plank, Bridges, with lower body exercises such as squats, lunges, step-ups, calf raises dips to build better all round strength.
7) Hit the hills
Hill training is a perfect way to build leg strengths. Having to overcome gravity to climb a hill engages more muscle fibres and strengthens the ligaments & tendons not to mention the cardiac workout. It will make running on the flat easier.
Start off by improving your aerobic base fitness. This should constitute 95% of you runs. Don’t rush building your aerobic base, some people do and can easily get injured. By running aerobically, you strengthen your muscles and connective tissues so that they can prepare for the increased load of training.
Allow 8-12 weeks to build your base, which you should be able to run holding conversation comfortably.
2) Run cross country
Running off road is kinder to your joints and muscles, and can help stabilize core muscles. It burns more calories and keeps you focused by watching where you are stepping.
3) Improve your technique
In swimming we spend a lot of time improving technique but when we run we tend to just go out and run. Poor technique leads to wasted energy, a higher risk of injury and less enjoyment because it’s a struggle.
4) Up your cadence
Running speed is dictated by 2 things, how big your stride is and how many steps you take. Elite runners have an average cadence of between 92-102 strides per minute, while average runners take significantly fewer. Count the number of times your foot strikes the ground in 60 seconds & multiply this figure by 2. If you are below 180 steps you may need to speed up.
5) Go short & sharp
High intensity training is very beneficial even for beginners. The benefits are increased fibre recruitment & leg speed, increase in cardiac output, a higher VO2 max and anaerobic capacity. Warm up for 10-15 mins. Then try 6-12x90 secs with a 90 sec recovery in between each. Aim to run at 15-40 secs per mile faster than your 5km pace.
6) Muscle up
Using weights benefits all athletes. It helps injury prevention and improved performance especially at the end of a race. Look at a mix of core focused exercises like; the Plank, Bridges, with lower body exercises such as squats, lunges, step-ups, calf raises dips to build better all round strength.
7) Hit the hills
Hill training is a perfect way to build leg strengths. Having to overcome gravity to climb a hill engages more muscle fibres and strengthens the ligaments & tendons not to mention the cardiac workout. It will make running on the flat easier.
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