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
Thursday, 10 March 2011
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.
Sunday, 27 February 2011
Lisburn Half Marathon & 10K Road Race 2011
Hi All,
Hopefully the weather will pick up from the snow/ice or high winds we have experienced over the last couple of months and training can commence in earnest for our races on Wednesday 15th June 2011, which will be our 29th year! Following your participation in 2010, I hope you are looking forward to taking part in this year’s event, which promises to be another great festival of running.
Entry is now available on www.lisburnhalfmarathon.com with this year’s official charity, ‘Carers Forum’, receiving £1 from each entry. Further details of the charity are available on the website.
As each participant will receive a ‘T’ Shirt and commemorative medal, why not encourage family and friends to get in training for what will be one of the biggest running events in Ireland in 2011.
I look forward to meeting you on the start line on Wednesday 15th June.
ADRIAN BARON
ACTING SPORTS DEVELOPMENT MANAGER
Hopefully the weather will pick up from the snow/ice or high winds we have experienced over the last couple of months and training can commence in earnest for our races on Wednesday 15th June 2011, which will be our 29th year! Following your participation in 2010, I hope you are looking forward to taking part in this year’s event, which promises to be another great festival of running.
Entry is now available on www.lisburnhalfmarathon.com with this year’s official charity, ‘Carers Forum’, receiving £1 from each entry. Further details of the charity are available on the website.
As each participant will receive a ‘T’ Shirt and commemorative medal, why not encourage family and friends to get in training for what will be one of the biggest running events in Ireland in 2011.
I look forward to meeting you on the start line on Wednesday 15th June.
ADRIAN BARON
ACTING SPORTS DEVELOPMENT MANAGER
Thursday, 10 February 2011
Birthday Wishes - February
Happy Birthday to:
Rhoda Hunter - 11th February
Gary Montgomery - 14th February
Best wishes to you from all at County Antrim Harriers
Rhoda Hunter - 11th February
Gary Montgomery - 14th February
Best wishes to you from all at County Antrim Harriers
Club News Week 14th - 19th February 2011
Club Training as normal meeting Monday 14th Feb at 7.00pm at the Sixmile Leisure centre followed by a little Valentines treat at the end of the run with Lovehearts, Cards, Pringles and Shloer. Wed 16th Feb training as usua. Thursday training 17th Feb meeting 6.30pm at Ballyearl.
The Saturday morning Parkruns continue at 9.30am - Please text Greg if you will be attending and if you require a lift.
The Saturday morning Parkruns continue at 9.30am - Please text Greg if you will be attending and if you require a lift.
Tuesday, 25 January 2011
Larne Half Marathon 2011
All of us at Larne Athletic Club would be pleased to welcome you back to this year's Larne Half Marathon which will take place on Saturday 19th March 2011 at 13:00.
More information about the race and online entry is available at http://larnehalfmarathon.com/ where we will be posting regular updates about the race.
You will also be able to keep up to date by attending the Facebook event at http://www.facebook.com/event.php?eid=107459932625938
As well as the 13.1 Mile Road Race there is also a non-competitive 13.1 Mile Walk or a 3 Stage Relay Team event to choose from.
As a past competitor at Larne you will know that our half marathon is organized by runners for runners and features the usual ingredients:
A great scenic run along the Antrim Coast Road
Accurately measured course
Large number of marshals on the course
Water supplied in small bottles that you can carry with you
Technical T-Shirt
Ideal timing for anyone doing Belfast or London Marathon
Pre and post race massage
Sandwiches, tea and coffee for runners and spectators
Family Atmosphere
A proportion of each entry fee is donated to charity
Guaranteed great weather!
All for at a great value price!
If you can't make it this year but you liked our event please tell your running friends and perhaps we will see you some other year.
If you have any queries about the race please call me on 07802 403013 or email larnehalfmarathon@gmail.com
Brian Spence
Secretary - Larne Athletic Club
More information about the race and online entry is available at http://larnehalfmarathon.com/ where we will be posting regular updates about the race.
You will also be able to keep up to date by attending the Facebook event at http://www.facebook.com/event.php?eid=107459932625938
As well as the 13.1 Mile Road Race there is also a non-competitive 13.1 Mile Walk or a 3 Stage Relay Team event to choose from.
As a past competitor at Larne you will know that our half marathon is organized by runners for runners and features the usual ingredients:
A great scenic run along the Antrim Coast Road
Accurately measured course
Large number of marshals on the course
Water supplied in small bottles that you can carry with you
Technical T-Shirt
Ideal timing for anyone doing Belfast or London Marathon
Pre and post race massage
Sandwiches, tea and coffee for runners and spectators
Family Atmosphere
A proportion of each entry fee is donated to charity
Guaranteed great weather!
All for at a great value price!
If you can't make it this year but you liked our event please tell your running friends and perhaps we will see you some other year.
If you have any queries about the race please call me on 07802 403013 or email larnehalfmarathon@gmail.com
Brian Spence
Secretary - Larne Athletic Club
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