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Marathon for Bednets

JCI Dublin decided to run the Dublin Marathon on 27th October 2008 and raise money for "JCI Nothing but nets campaign". "No one of us has run a marathon before but everyone is very motivated. It is a serious commitment and we need to be ready for the event. " said Vincent, project Director.

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Date	Tasks	Goal(s)	Distance	Target Time (N*Pmin)	Speed	Total Time	Location	Attendees	Remarks
20080324	Running	Beginning of the training	5km	6 * 5	slow	0h30min	Grand Canal	Kristy, Kevin, Nicolas
20080331	Running	Get muscles used to the effort	6km	6 * 6	slow	0h36min	Grand Canal	Kristy, Kevin, Nicolas, Vincent
20080407	Running	Get muscles used to the effort	8 km	6 * 7	slow	0h42min	Grand Canal	Kristy, Kevin Nicolas, Vincent	Motivation is at the maximum. We all plan to purchase new running shoes.
20080414	Running	Get muscles used to the effort	8.9 km	6 * 8	slow	0h48min	Grand Canal	Kristy, Kevin, Patrick, David, Vincent	Fast start, everyone seems to be able to run longer
20080419 (WE)	Running	Get muscles used to the effort	9 km	6 * 9	slow	0h54min	Herbert Park	Kristy, Laura, Kevin, Patrick,Tudor, Vincent	New park to run gave us a lot of enthusiasm
20080426 (WE)	Running	Get muscles used to the effort	10km	6 * 10	slow	1h00min	Phoenix Park	Kristy,Laura, Kevin, Tudor, Vincent	Was hard but 1h run is reached
20080505	Running	Increase effort	10,5km	6 *10	+ fast	1h00min	Leopardstown	Kristy,Laura, Tudor,Vincent	Running 1h is much easier
20080512	Running	Speed exercices	11km	6 * 10	fast	1h00min	Grand Canal	Kristy, Laura, Patrik, Kevin, Vincent	Too fast soon: hard at the end
20080519	Running	Rest + increase of time	9km	4 * 15	slow	1h00min	Grand Canal	Kevin, Vincent	"Qui va piano va sano"!
20080525	Running	Stamina exercices continue…	9 km	4 * 15	slow	1h00min	Leopardstown	Laura, Tudor Vincent	We have to persist in stamina work
20080526	Running	Stamina exercices continue…	10 km	4 * 15	slow	1h00min	Grand Canal	Kevin, Patrick, Vincent	People motivated but tired
20080531	Running	Stamina exercices continue…	6 km	3 * 15	slow	45min	Mount Anville Park	Kristy, Vincent	Resume after days off
20080609	Running	Combine 1h run with speed exercices	11km	4 *20	slow	1h20min	Grand Canal	Kristy,Kevin, Patrick, Vincent	Despite of tired people, progress underway
20080616	Running	Combine 1h run with speed exercices	12.5km	2 20 + 1 35	slow	1h15min	Grand Canal	Kristy,Kevin, Vincent	People motivated to run longer!!
20080623	Running	Rest + get close to 5 miles effort	13 km	1 * 30 + 1 * 45	slow	1h15min	Grand Canal	Kristy, Kevin, David, Vincent	New shoes, new confidence give ambition!
20080630	Running	Get close to 5 miles effort	13 km	2 * 30	slow	1h00min	Grand Canal	Laura, Kevin, Patrick, David, Vincent	Cancel fast session to make each runner at the same rythm: success
20080707	Running	Rest + increase of time	12 km	2 * 30	slow	1h00min	Grand Canal	Kristy, Patrick, David	...
20080713	Running	Stamina exercices continue…	12 km	2 * 30	slow	1h00min	Marley Park	Kristy, Laura,Kevin, Tudor,Vincent	Planned longer training but warm weather was a good training. Got New T-Shirts
20080721	Running	Combine 1h run with speed exercice	12km	2 * 30	+ fast	1h00min	Grand Canal	Laura, Kevin, Tudor, Patrick	Blisters, Injuries, sore muscles...pff tough period
20080730	Running	Combine 1h run with speed exercice	?	2 * 30	+fast	1h00min	Stillorgan	Kristy, Laura	Good rythm
20080811	Running	Rest + get close to 10 miles effort	11 km	2 * 30	slow	1h00min	The Grand Canal	Kristy, Laura, Kevin,Vincent	Big break but everyone confident for the 10 miles
20080816	Running	Frank Duffy RACE 10 miles	16 km			1h43-1h52	Phoenix Park	Kristy, Laura, Farouk,Vincent	Tough race with rain but everyone knows his limits now
20080820	Running	Combine 1h run with speed exercice	12 km	1h + 30min	+fast	1h30min	The Grand Canal	Kristy, Kevin, Patrick,Vincent	Good rythm
20080825	Running	Combine 1h run with speed exercice		2 * 45	fast	1h30min
20080901	Running	Rest + get muscles used to 1h effort		1 * 60	slow	1h00min
20080908	Running	Get muscles used to 1h effort		1 * 60	+ fast	1h00min
20080915	Running	Get muscles used to + 1h effort		1 * 70	slow	1h10min
20080922	Running	Get muscles used to + 1h effort		1 * 75	slow	1h15min
20080929	Running	Get muscles used to + 1h effort		1 * 80	slow	1h20min
20081006	Running	Get muscles used to + 1h effort		1 * 90	slow	1h30min
20081013	Running	Get closer to Half Marathon effort		1 * 100	slow	1h40min
20081020	Running	Get closer to Half Marathon effort		1 * 120	slow	2h00min
20081026	Pasta Party	Getting proteins		-	slow
20081027	Race	Cross the finish Line		*	slow	0h00min

Stretching exercises

Hamstring Stretching (Active knee extension)

Lie on the floor, flex your hip to 90°. Grip your hands behind the knee and actively straighten the knee using your quadriceps muscles.

Hold for 20 secs. Repeat 4 times

Alternative hamstring stretch

Sit up with one leg straight and other leg with knee bent and sole of foot resting on inside of other thigh. Lean forwards to reach towards ankle. Make sure you keep the knee straight.

Hold 20 secs. Repeat 4 times.

Quads Stretch

Lying on your side with your legs bent, hold bottom leg to your chest. Take hold of the ankle of your upper leg. Gently draw your foot towards your buttock. Feel the stretch in the front of your thigh.

Hold 20 secs. Repeat 4 times

Calf Stretch

Stand in a walking position with the leg to be stretched straight behind you and the other leg bent in front of you. Lean forward onto a wall or a chair until you feel a stretch on the calf of the back leg.

Hold 20 secs. Repeat 4 times. Stretch the other leg.

Repeat the above exercise but this time bend both knees, keep your heels on the ground. Hold approximately 20 secs. Repeat 4 times

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