The annual and very popular LAC turkey trot 5k took place this week. Running with no watch runners have to predict their time. Sean Mc Fadden completed it in a time of 18:34, 25 seconds off his prediction.  Followed by Pat Brady in 23:02. The legs are in great form after the Dublin Marathon for Pat. 

Sean recently returned to Donegal and is enjoying been back in the club, seeing how the club has progressed over the years. He is looking toward to the training (&racing) ahead in 2024.

Other club members travelled abroad to take advantage of the warmer weather.

Raymie Mc Namee travelled to Italy. After completing the Milan half marathon last weekend in a time of 1:32:38. Raymie went for something shorter this week taking on the Lake Como 5km Road Race. He enjoyed a lovely bright sunny morning but very cold to start. His Finish time was 18:52.

Other club members seeking the winter sun included Harriet Henderson and newbie to 24/7 Paula Hegarty.  Joining a strong Ireland and Donegal contingent they travelled to Lanzarote to compete in the Font Vella Lanzarote International Marathon. Both Taking on the Half marathon. 

Harriett stayed with the main group throughout. Held her own in the lead group, to finish 14th overall & 5th senior female in a time of 1:40:23. A very tacticle race and working with the group dynamics, fighting a north easterly head wind, gusting 25mph from start to finish, with temperatures not dipping below 27degrees. 

New member to the 24:7 club Paula Hegarty ran with her training partners, Sharon Gallagher & Grainne Mac Ginty. Delighted with a time of 2:18:00, 36th in her category and 221st overall. 

Club PRO, Siobhan Coyle, was on support crew duties in Lanzarote, reporting  ‘ it was a fantastic well run event with refreshments plentiful for supporters & runners ‘.  Siobhan added it might be a venue for a potential 24/7 winter training camp in 2024.

2024 membership 

Before the panic Christmas shopping starts take advantage of reduced price membership for 2024. Follow the link to renew / join the club ….https://www.triathlonireland.com/get-involved/become-a-member

Early bird membership is €35 this will run up to Wednesday Midnight 31st of January then back to normal €50 fee.

Weekly training schedule:

Monday 4th December

(suggested)

1.Easy 8km run  conversational pace

2.Gym strength & core

3.Swimming/Drills

Tuesday

Spinning/Turbo Class Aura 7.45pm – 8.45 (Coached session) arrive 5mins early to set up. 

Wednesday 

Pool Swimming  Aura 7pm – 8

(Coached + trileader on dec.)

Thursday

Aura 6:30 progression run 10k continuous

 3k Warm-up slow then straight into 6k@ half marathon pace and 2k cool down very slow. 

Friday (suggested)

Rest day/Strength & Conditioning or Swimming.

Saturday 9am

club cycle   two groups leaving the aura one at 9am & second group leaves at 10 

route/distance will be posted on friday along with who’ll be leading 

clubs policy you must have front and back lights. 

Sunday 9am 

long run 10/16km conversational pace location TBC.

(Coached + trileader on dec.)