Monthly Archives: July 2015

Weekly News – 31st July

Results

Ciara Mageean won the 1500m Senior Women’s race at last year’s GloHealth Senior. The UCD Athletics Club athlete produced a commanding performance to take top spot on the podium in a time of 4:15.35.

Fionnuala Britton of Kilcoole AC finished second in 4:18.33 with Kerry O’Flaherty (Newcastle & District AC) in bronze medal position. The strong field lead to a quick race, with many of these athletes returning for the race this year we are sure to see a close race on the 8th and 9th of August.

Upcoming Events

Athletics Wicklow Adult Only, “Have a go” Track Event
10:30AM SATURDAY AUG. 15TH 2015
SHORELINE TRACK, GREYSTONES
€10 ENTRY FEE
ATHLETES MUST PRE-REGISTER ONLINE

TRACK EVENT ORDER SIMULTANEOUS FIELD EVENTS
1500M SHOT
200M JAVELIN
800M LONG JUMP
100M HIGH JUMP
MEDLEY RELAY 400M,200M,800M,200M
MEDLEY IS MADE UP OF 4 RUNNERS FROM ANY AGE CATEGORY. TEAMS MUST HAVE AT LEAST ONE FEMALE AND ONE RUNNER OVER 40

Athletes must pre-register. An entry form will be sent to all clubs. All entries to be made through your competition/club secretary. The fee of €10 is payable on the day.
Categories are: – Male 20-39/ Male 40 +/ Female 20-39/ Female 40+
Athletes can choose 3 events. At least one of these should be a field event.
In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score

OPEN ONLY TO AAI MEMBERS AGED 20 OR OVER

In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score.

Leg it For Lakers 10km Saturday 5th September 2015
This year we have a different route! It is a beautiful flat 10km route around The Roundwood Reservoir, Roundwood, Co.Wicklow. – (this is the same route we did the other night in Roundwood)

Date: Saturday 5th September 2015
Time: 10.30am. Registration on day from 9am-10am at Roundwood Parish Hall.
Cost: €20 including a technical t-shirt or €25 on the day with no guarantee of a t-shirt. There is a FREE BBQ and refreshments post-race!

To register go to: www.athleticstiming.com or www.active.com
For more information on Lakers please visit www.lakers.ie

Dublin City SSE Airtricity Marathon 26th October – Only 86 days to go
So I’m sure everyone signed up for the Dublin Marathon is now in full swing getting to grips with their training! Hope you found the July plan usefulJ. Please see link below for the August schedule.

http://kilcooleac.com/marathon-training-plan/

Dun Laoghaire 10km 3rd August
A big thank you to all who have committed their time on Monday to assist stewarding with the DLR Bay 10k race. Our plan for the morning of the race is to meet in the South beach car park in Greystones at 8.30am and depart soon after. We will meet up at the Sandycove car park (opposite the original Teddy’s ice cream) at 9am where we will sign in, get our t-shirts and instructions. Please get your coffee before arriving at the car park!!!!!

We will look after the water station at the start, organising the start line, start pens and the distribution of medals at the finish. If you have any problems on the day give Susan a shout.
All going well we hope to be finished by 12-12.30

Next Monday & Wednesday Training Sessions
Each week I will include what the KAC sessions are for the following week as not everyone has access to the forum! So next week’s plan is:

Monday – Track Closed (Bank Holiday Monday)

Wednesday – all below at 10km race pace
200m 30 sec recovery
400m 45 sec recovery
800m 60 sec recovery
1200 90 sec recovery
800m 60 sec recovery
400m 45 sec recovery
200m 3 minute recovery and repeat

Weekly News – 24th July

Results

Fingal 10km 19th July
We had loads of peeps representing KAC in the Fingal 10km run last weekend! Well done everyone and also a good few PB’s – Great job 🙂

Upcoming Events

AAI National Half Marathon AKA Rock n’ Roll Dublin Half Marathon 2nd August
If you are registered for the above race or are planning to register (still not too late) can you please let me know as we would like to enter KAC teams.

Athletics Wicklow Adult Only, “Have a go” Track Event
10:30AM SATURDAY AUG. 15TH 2015
SHORELINE TRACK, GREYSTONES
€10 ENTRY FEE
ATHLETES MUST PRE-REGISTER ONLINE

TRACK EVENT ORDER SIMULTANEOUS FIELD EVENTS
1500M SHOT
200M JAVELIN
800M LONG JUMP
100M HIGH JUMP
MEDLEY RELAY 400M,200M,800M,200M
MEDLEY IS MADE UP OF 4 RUNNERS FROM ANY AGE CATEGORY. TEAMS MUST HAVE AT LEAST ONE FEMALE AND ONE RUNNER OVER 40

Athletes must pre-register. An entry form will be sent to all clubs. All entries to be made through your competition/club secretary. The fee of €10 is payable on the day.
Categories are: – Male 20-39/ Male 40 +/ Female 20-39/ Female 40+
Athletes can choose 3 events. At least one of these should be a field event.
In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score

OPEN ONLY TO AAI MEMBERS AGED 20 OR OVER

In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score.

Dublin City SSE Airtricity Marathon 26th October – Only 93 days to go!
It has come to that time of year again when many of our members are getting themselves psyched and prepped for the Dublin Marathon 🙂 so if you are a pro at running this distance or a newbie to marathons and need a little help to plan your running schedule, please see link below to schedule 🙂 Happy Training everyone!

a href=”http://kilcooleac.com/marathon-training-plan/”>Marathon Training Plan

Other News

National Masters Track & Field Championships
We want to wish John Baldwin all the very best of luck in the National Masters Track & Field Championships in Tullamore this coming Sunday 26th July – may the force be with you John!

Dun Laoghaire 10km 3rd August – *Stewards needed*
The Dun Laoghaire 10km race with taking place on Monday the 3rd of August. KAC help steward at the event so we need as many volunteers from the club to help out at the starting line. If you are available on this date can you please let Eileen know as she is taking names either at the track

Next Monday & Wednesday Training Sessions:
Each week I will include what the KAC sessions are for the following week as not everyone has access to the forum! So next week’s plan is:

Monday – Core Work
Wednesday – Trail run in Djouce

Weekly News – 17th July

Results

Stone Mad Half Marathon 11th July
Last weekend Lisa took part in the stone mad half marathon and completed it in a fab time of 01:40:55 plus she came 3rd – how awesome is that!?!

Upcoming Events

KAC Predictor Race
On Friday 24th July KAC will be organising a 5km predictor race and BBQ afterwards. Entry fee is €10, it is still €10 if you are only attending the BBQ. The run will start at 7.30pm If you attending can you please give your name to Eileen Strathen, if you are not planning to run the event but are free to steward please let Eileen know too.(we need about 6 volunteers)

AAI National Half Marathon AKA Rock n’ Roll Dublin Half Marathon 2nd August
If you are registered for the above race or are planning to register (still not too late) can you please let ys know as we would like to enter KAC teams.

Athletics Wicklow Adult Only, “Have a go” Track Event
10:30AM SATURDAY AUG. 15TH 2015
SHORELINE TRACK, GREYSTONES
€10 ENTRY FEE
ATHLETES MUST PRE-REGISTER ONLINE

TRACK EVENT ORDER SIMULTANEOUS FIELD EVENTS
1500M SHOT
200M JAVELIN
800M LONG JUMP
100M HIGH JUMP
MEDLEY RELAY 400M,200M,800M,200M
MEDLEY IS MADE UP OF 4 RUNNERS FROM ANY AGE CATEGORY. TEAMS MUST HAVE AT LEAST ONE FEMALE AND ONE RUNNER OVER 40

Athletes must pre-register. An entry form will be sent to all clubs. All entries to be made through your competition/club secretary. The fee of €10 is payable on the day.
Categories are: – Male 20-39/ Male 40 +/ Female 20-39/ Female 40+
Athletes can choose 3 events. At least one of these should be a field event.
In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score

OPEN ONLY TO AAI MEMBERS AGED 20 OR OVER

In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score.

Other News

Stop & Smell the roses run Sunday 19th July 17km at shuffle pace suitable for all and followed by a trip to Happy Pear for suitably tasty sustenance meet at South Beach Car Park at 10.30am text Susan if you can make it

Dun Laoghaire 10km 3rd August – *Stewards needed*
The Dun Laoghaire 10km race with taking place on Monday the 3rd of August. KAC help steward at the event so we need as many volunteers from the club to help out at the starting line. If you are available on this date can you please let Eileen know as she is taking names either at the track

Next Monday & Wednesday Training Sessions:
Each week I will include what the KAC sessions are for the following week as not everyone has access to the forum! So next week’s plan is:

Monday – Night on the whistle at 5km pace. Jog recovery 20mins x2

Wednesday -4 x100m @ 1km pace 100m recovery
4x200m @ 1km pace 200m recovery
4x400m @ 1km pace 200m recovery
2 x60m sprints

Weekly News – 10th July

Results

TriAthlone 4th /5th July
Will Brosnan did his 2nd sprint triathlon at the weekend which he completed in a fantastic time of 01:03:00, he came 28th overall and ran a storming 5km in 17:22 – new PB.

Lisa Howley was also in Athlone at the weekend and took part in the Half Iron Man on Sunday which she completed in an awesome time of 05:18:00! You would think after doing a half Iron man that Lisa would have been wrecked but NO! she was still full of beans and had more than enough fuel in the tank to compete in an aquathon last night (Thurs 9th July) to finish in 2nd place! Well done Lisa simply amazing

Upcoming Events

KAC Predictor Race
On Friday 24th July KAC will be organising a 5km predictor race and BBQ afterwards. Entry fee is €10, it is still €10 if you are only attending the BBQ. The run will start at 7.30pm If you attending can you please give your name to Eileen Strathen, if you are not planning to run the event but are free to steward please let Eileen know too.(we need about 6 volunteers)

Athletics Wicklow Adult Only, “Have a go” Track Event
10:30AM SATURDAY AUG. 15TH 2015
SHORELINE TRACK, GREYSTONES
€10 ENTRY FEE
ATHLETES MUST PRE-REGISTER ONLINE

TRACK EVENT ORDER SIMULTANEOUS FIELD EVENTS
1500M SHOT
200M JAVELIN
800M LONG JUMP
100M HIGH JUMP
MEDLEY RELAY 400M,200M,800M,200M
MEDLEY IS MADE UP OF 4 RUNNERS FROM ANY AGE CATEGORY. TEAMS MUST HAVE AT LEAST ONE FEMALE AND ONE RUNNER OVER 40

Athletes must pre-register. An entry form will be sent to all clubs. All entries to be made through your competition/club secretary. The fee of €10 is payable on the day.
Categories are: – Male 20-39/ Male 40 +/ Female 20-39/ Female 40+
Athletes can choose 3 events. At least one of these should be a field event.
In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score

OPEN ONLY TO AAI MEMBERS AGED 20 OR OVER

In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score

Next Monday & Wednesday Training Sessions:
Each week I will include what the KAC sessions are for the following week as not everyone has access to the forum! So next week’s plan is:

Monday – 600m at 10km pace and 200m pick up, 600m at 10km pace and 200m pick up 2mins recovery Higher group x4 and Lower group x3

Wednesday – run approx 9km antidote @ 85-90% of 10km pace both groups

Weekly News – 3rd July

Results

Brian Gurrin completed his 3rd marathon of his 4-marathon tour, and, after a near miss in Derry last month, he finally managed to squeeze under the 3 hour mark with a fantastic result of – 02:58:50 he also came 9th in the men’s race. Well done Brian awesome achievement!

Sandra Lynch was also in attendance and in Brian’s words she was the star of KAC. she ran a blistering 03:23:29 in her first ever marathon, to come 3rd (bronze medallist) in the women’s race (first in her age group, needless to say); this in spite of a serious spill about half way into the race, which left her with an injured shoulder, meaning that she had to run the second half with only one arm functioning. Wow….well done Sandra totes amazeballs 🙂

Upcoming Events

KAC Predictor Race
On Friday 24th July KAC will be organising a 5km predictor race and BBQ afterwards. Entry fee is €10, it is still €10 if you are only attending the BBQ. The run will start at 7.30pm If you attending can you please give your name to Eileen Strathen, if you are not planning to run the event but are free to steward please let Eileen know too.(we need about 6 volunteers)

Athletics Wicklow Adult Only, “Have a go” Track Event
10:30AM SATURDAY AUG. 15TH 2015
SHORELINE TRACK, GREYSTONES
€10 ENTRY FEE
ATHLETES MUST PRE-REGISTER ONLINE

TRACK EVENT ORDER SIMULTANEOUS FIELD EVENTS
1500M SHOT
200M JAVELIN
800M LONG JUMP
100M HIGH JUMP
MEDLEY RELAY 400M,200M,800M,200M
MEDLEY IS MADE UP OF 4 RUNNERS FROM ANY AGE CATEGORY. TEAMS MUST HAVE AT LEAST ONE FEMALE AND ONE RUNNER OVER 40

Athletes must pre-register. An entry form will be sent to all clubs. All entries to be made through your competition/club secretary. The fee of €10 is payable on the day.
Categories are: – Male 20-39/ Male 40 +/ Female 20-39/ Female 40+
Athletes can choose 3 events. At least one of these should be a field event.
In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score

OPEN ONLY TO AAI MEMBERS AGED 20 OR OVER

In addition to the 3 chosen events, athletes can run the relay. Relay teams can be formed on the day.
The aim is to score the most points in your category.
For every event: The Winner scores 5 points, 2nd scores 4, 3rd scores 3, 4th scores 2 and every finishing athlete after this, scores 1 point. If there are more than 10 competitors in any 1500m or field event, 2 points will be awarded to those in 4th, 5th, 6th and 7th place.
Novelty prizes will be awarded to those who finish 1st, 2nd and 3rd in each Category and to the Club with the highest average score..