We hear from our Sprinter Rodger Condon!
Where are you from?
Living in Carrigaline for the last 10 years but originally from Onslow Gardens in the Northside.
How long have you been a St. Finbarr’s A.C. Club member?
Joined in November 2019
Played hurling & football for Na Piarsaigh before that from the age of 6.
Sprinted when I was in primary school for the City Sports but never did any athletics in between.
What race distances are you focusing on at the moment?
Indoors – 60m and 200m
Outdoors – 100m and 200m (Occasionally try a 400 if I’m feeling fit)
What does a typical training week look like for you when you don’t have a race that week?
Hill work on Mondays – Time and distances vary but will normally be an effort less than 20 seconds at max speed.
Gym on Tuesday, Thursdays, Saturday and Sunday.
Primarily focused on explosive movement, plyometrics and core work.
Some kind of endurance based run on Wednesday which varies week to week. (Slow paced from 4-6km) This is not something most sprinters incorporate into there training but it works for me.
Track Session on Friday nights which can also vary but will always involve hitting top end speed. Off season I will do a session which focuses on fitness. (400m, 300m, 200m, 100m). During the season the sessions will be max efforts anywhere from. 60m to 220m.
What does a typical training week look like for you when you do have a race that week?
Race week is always a light week where I don’t lift any weights. I focus on plyometrics based exercises.
With running it will be 2 easy sessions where I’m focusing on how my warmup will look on raceday and focusing on my form over longer distances. Maintaining a consistent form at a slower pace.
The most important thing for me on race week is to be fit, healthy and rested going into the race.
“The hay is in the barn” come race week as they say.
Do you have a specific goal for the season?
In 2023 I won the national title in both the 100m and 200m. The goal for 2024 would be to repeat this while improving my times.
Already in 2024 I have won the 60m national title so it has been a good start to the year.
With a 3rd child on the way in July I might switch to the marathon instead 😂🏃
What is your favourite athletics event?
Being a sprinter I love the hype around the 100m.
I also love watching the big marathons. That level of fitness is unmatched.
Any track event that involves an Irish athlete will always have me interested also.
What is your favourite running memory or single biggest running achievement to date?
My biggest achievement was definitely doing the national double last year. All the training throughout the year finally paid off.
My favourite running memory is back when I would run in the City Sports. Walking out in Pairc Ui Chaoimh to represent your school. I still remember the nerves kicking in as we toed the line.
Do you have a top training tip for your fellow St. Finbarr’s A.C. members ?
The first tip I would give to any of our members would be to focus on strength and conditioning as well as running. It will help with injury prevention and will prolong your running career. Get a plan from a recommended s&c coach that works for you and stick to it.
The second tip would be to attend as many of the club sessions as you can. The information you can take from the sessions you won’t find anywhere.
Any other comments ?
Just a thank you to Eamonn, Marian and Pat who show up to every track session and provide encouragement to every single member. Clubs wouldn’t run without people like that (pardon the pun).
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Thank you Rodger! Great to get an insight into the life of a sprinter!