Image courtesy of PhotoRun
28 Jan 2015

The Optimal Warm-Up

Michael Black talks us through a warm-up protocol that should lead to better racing and training. Warm-up protocol Have you ever thought about the effectiveness of your warm up and how this affects your workout or race? How many of us have prepared for a race or intense workout with

Feidhlim Kelly 0
13 Jan 2015

#TrackTuesday – Quarter milers in Stellenbosch

Brian Gregan, Richard Morrissey and Andrew Steele set got their spikes cut into a session of 2 sets of 4 by 300m with 2 minutes recovery between each rep and 10 minutes between sets. The target time was 39-40 seconds. The Coetzenburg Stadium in Stellenbosch, South Africa was the setting

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07 Jan 2015

Sports Surgery Clinic to host free evening talk for beginner runners

The Sports Surgery Clinic in Santry, Dublin will host a free evening talk for beginner runners or those considering taking up running, on Monday January 12th at 7.30pm. Our Strength & Conditioning Team will cover the following topics on the night: ‘Couch to 5K and beyond’ with Colin Griffin, Running

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Courtesy of Sonia O'Sullivan
04 Jan 2015

Sonia’s junior training secrets

Sonia O’Sullivan kindly gave us a few weeks of her schedule as junior when she was growing up in Cobh in Cork in 1986 aged 16. Sonia was coached by Sean Kennedy before going to Villanova. She would return from her scholarship under his guidance to finish fourth in the

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Gerard Hartmann assisting Paul Robinson with his stretch
01 Dec 2014

Potential & Possibilities: The Master’s Workshop

The Master’s Workshop We’re sitting, having lunch in the Westgrove hotel in Clane – halfway through Gerard Hartmann and David Campbell’s flexibility workshop – and Paul Robinson feels he’s seen enough to offer his opinion. “Mind-blowing,” he says, having just listened to Hartmann deliver a three-hour lecture to a riveted

Cathal Dennehy 0
20 Feb 2014

Supplements: I want a Ferrari…but do I really need one?

Michael Black from Optimal Fitness is back. His latest post is about supplements (legal!) and the benefits of using them for performance. Enjoy. By Michael Black @OptimalFitLK I WANT A FERRARI…BUT DO I REALLY NEED ONE? Now for me who is a massive car fan and a self-proclaimed Ferrari

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Food, Nutristion
10 Feb 2014

To Eat or What to Eat…Is that the Question????

Michael Black of Optimal Fitness ( in Letterkenny is joining the Jumping the Gun team for what will hopefully be a weekly post on the site. Michael used to work with PACE Sports management with Ricky Simms in London in 2005/6 working with some of the best athletes in the

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Sligo A.C.
04 Dec 2013

Sligo AC’s champion workout

We have a session this week from Sligo AC which sees a combination of  athletes all training together from a 3:57 miler to a 12 year old sprinter. This format  creates the atmosphere for learning and breeding champions. We hope other clubs and groups can send in their training videos.

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