Monthly Archives: October 2015

Weekly News – 30th October

Happy Friday – Haven’t said that in a while….apologies for only getting the newsletter out today but this is my 2nd attempt at writing it as I spent a couple of hours doing it last night at home and then totally lost it all. I was very bummed!!! Anyways marathon peeps (Lar that means people LOL) how are we all doing? How’s the body, hopefully you are all fully recovered after a super awesome day and very PROUD achievement, its only 360 days till next year’s DCM and it’s on a Sunday. Oh yeah Happy Halloween everyone, hope you all have a super scary weekend!!! As always if you have any news to share please email me at

Best of Luck!
Joe Wright is heading off to the Big Apple this weekend, to run in the NYC Marathon and this is off the bat of him doing DCM in a super time might I add J so best of luck Joe hope your legs aren’t too tired from Monday and you have enough energy to do another great time J

Marathon Debrief:
On the back of the most successful individual and team performance in DCM 2015 John O Toole is proposing a debrief next Monday November 2nd, at 7.30 at the track building.

It is an opportunity to learn from 2015 and build for future marathons. If you can’t make the meeting please email john with your comments.

Depending on the length of the meeting there will be an easy run afterwards. Also can you all please wear your marathon t-shirts and medals so we can get a group photo of everyone together!

Marathon Celebrations
On the FB Forum a few peeps are organising drinks tonight (Friday 30th Oct) in Mrs Robinsons from 9.30pm.
I also heard that a few other peeps that can’t do Friday night are going out Saturday night instead to also celebrate in Mrs Robinsons too so you could pick a night or go to both J

Money raised for our chosen charities
Sandra Pegman asked me if I could put in a short note on her behalf J Sandra would like to thank everyone who ran on Monday in honour of Dave and Peter and also thanks to everyone who donated to our charities. To date we have raised over €1000 for the Purple house Cancer Support and over €700 for the Wicklow Hospice

Wake up and Smell the Roses Run
The wake up and smell the roses run is no longer being hijacked by long marathon training runs. So this weekend if you are up for a nice easy 6-8miles peeps are meeting at the south beach car park Sunday 01st November at 10.30am This will be following by Hot chocolate in the Happy Pear!

Training Sessions

Next Monday & Wednesday Training Sessions:
Next week’s sessions are as follows:

Endurance/XC Group
Monday 02nd November – Track Session
10 x 400m with 2mins recovery in between

Wednesday 28th – Road meet at Shoreline Swimming pool @7pm
8 x 4mins pick ups with 2mins recovery in between

Marathon Group – Post Easy Marathon recovery Sessions
Monday 02nd November – Track
As per above note we will have an easy run after meeting if we have time! Also Wednesdays session will be confirmed at Mondays meeting


SSE Airtricity Dublin City Marathon Monday 26th October
Monday morning kicked off bright and early (well maybe not so bright as it was kinda dark at 6am J) for 26 of our athletes running in the Dublin marathon J Pre-race nerves were on edge with many toilet breaks LOL J We all looked very pretty at the start line with our extra layers, black sacks or some of us had very fancy ponchos to keep us all warm before it all kicked off and the small task of running 26.2miles began! Along the way the support and crowd were amazing, the buzz and energy was so awesome 🙂 We saw some deadly signs also along the way like:

“Go random stranger….we are very proud of you”
“Whine now……wine later”
“This is the worst parade ever”
“Touch our sign for magic super powers”

Below are all the times of everyone, well done guys and gals you all did amazing and we had many first timers who did fantastic times J There are a few peeps that we need to give massive shout out to:

Ian McGrath was the first KAC athlete to cross the finish line in a superb time of 02:48:19! In total we had 5 KAC athletes to complete the course within sub 3 hrs – Brian Gurrin, Niall Larkin, Colin Wendall & Joe Wright. This was Brian’s 5th marathon this year and yes he also got another PB which was his 10th PB of the year – You deserve a well-earned rest Brian!

And what about our super female athlete Sandra Lynch who finished the race in an amazing time of 03:05:59 but not did she only do an awesome time she only came FIRST in her category and won a Gold NATIONAL MEDAL!! All HAIL Sandra

Also as teams the best performing male team came 6th out of 150 teams and the ladies team came 9th – How awesome is this, 2015 Dublin marathon is the clubs best performance ever in club history!!!

Upcoming Events

Glendalough Trail Run
Please see attached flyer for Glendalough Trail run happening on the 31st October, there is a 10km and 15.5km options

Remembrance Run
The remembrance Run is happening on the Sunday the 8th of November in the Phoenix park. Distance is 5km. Please see below link to register or for more details

Weekly News – 22nd October

Next week’s sessions are as follows:

Endurance/XC Group
Wednesday 28th – Road meet at Shoreline Swimming pool @7pm
Jog up to Charlesland loop and 2mile Time Trial around the loop followed by strides after

Marathon Group
Wednesday 28th – Road meet at Shoreline Swimming pool @7pm
Easy Road Run 🙂


Massive congrats to Una Britton who came 2nd in the 5km Autumn Open Cross Country (formerly Gerry Farnan) on Sunday 18th October having been injured. Incredible result well done Una J. Full results attached

Upcoming Events

Glendalough Trail Run
Please see attached flyer for Glendalough Trail run happening on the 31st October, there is a 10km and 15.5km options

Remembrance Run
The remembrance Run is happening on the Sunday the 8th of November in the Phoenix park. Distance is 5km. Please see below link to register or for more details

Weekly News – 15th October

KAC charity event – Run a mile for children running for their lives
As you know we had our run a mile event last weekend and I asked our super male captain Brian Gurrin aka Bob Geldof if he could put together a few lines of how the event went and instead he wrote the below short essay 🙂 you can totally tell I didn’t write it as it’s so not my style of writing LOL – thanks Brian 🙂 star bar 🙂 Oh I have also attached some pic’s from the day 🙂

Our ‘Run a mile for children running for their lives’ charity gig on the 10th of October at Charlesland Athletics Track went off wonderfully well, so many thanks to all who contributed to this enjoyable event. We had a steady stream of runners, walkers, joggers and staggerers during the 2 hours and great craic was had by all. Susan Lawless, our chairperson, took control of the microphone before Billy Porter arrived, and got into the groove, keeping everything running smoothly and efficiently, according to Darragh Page’s carefully devised run/race schedule. John O’Toole performed masterfully on the clock. Fortunately Sandra Lynch, child-welfare officer for the event, was not too busy on the day, so she could indulge in some pre-marathon carbo-loading, eating two bananas and an unmentionable number of chocolate bars. Gillian Farrelly and Susan Lawless shamelessly strode out as sumo wrestlers in the Fancy Dress race, and a closely fought battle to the finish ensued between these two great warriors, but their race ended in a dead heat. Darragh Page, sporting a superman cape, flew the fancy dress race. The highlight of the day, the 100-metre teddy-bear dash, attracted so many participants that two races, one for girls, the other for the boys, had to be run. All sorts and sizes of teddies were on show, but the star of the show was Zoe O’Hanlon, who just loved all the attention from the excited crowd. This was followed by a cracking elite race, which saw a few Kilcoole AC members race against some of Wicklow’s finest. Kudos to Tim Grummell who won the men’s race and to Carol Costello who took the female race.
The club is grateful the many volunteers on the day who helped make this a successful and enjoyable event. In particular, we wish to acknowledge the great support we received from Shoreline Sports Park (and especially Theresa Kinnane) who provided us with the use of the track at no charge, and made all their facilities and services available to us. Many thanks, too, to the inimitable Billy Porter who took over the microphone from Susan, allowing her to warm up for her fancy dress run. We are grateful, too, to our two principal sponsors, Lloyds Pharmacy, who provided us with a generous cheque (which was added to the fund), and to SuperValu (and particularly to Paddy Holohan) who contributed welcome food and refreshments on the day. Thanks, too, to two of our club members, Alex Gleeson and Angela Lang (or perhaps it is Lynch now), who, unsolicited, provided us with great prizes for the elite race. Overall Kilcoole AC raised more than €2,200 for unicef’s children’s refugees’ fund. Thanks to Ronan Gill for sacrificing his lunchtime on Monday to present the money to unicef.

Wake up and Smell the Roses Run
This weekend is our last final long run before the marathon, it’s not as long as we are in taper mode so we are planning a 12miler or 19.2km to be precise:) we will meet at the south beach car park at 8.30am on Sunday 18th Oct and afterwards we will have a quick dip in the sea to reward our legs for running so far, it won’t feel so rewarding at the time as the water is flippin freezers but totally worth it and then after that we are gonna treat ourselves to hot choc’s or whatever tickles your fancy in the happy pear 🙂 All are welcome J the more the merrier J

Next week’s sessions are as follows:

Endurance/XC Group
Monday 19th Oct – Track Session
4x200m, 4x800m, 4x200m with recoveries in between

Wednesday 21st – Road meet at Shoreline Swimming pool @7pm
Jog up to Charlesland loop followed by 3-4 x1miles

Aggie would also like to give a special shout out to Audrey Pender for doing the full session; first one in like 4 weeks! Haha!!!

Marathon & BQ Group
Monday 19th Oct – Track Session
10min warm up 30sec at 90% MHR, 30sec jog x 5 times 10mins cool down

Wednesday 21st – Meet at Track @7pm
30 mins EASY road run at 70% MHR


Wicklow Intermediate Cross Country – Sunday 11th October
Last weekend was the Wicklow intermediate XC championships in roundwood! We have to say a massive well done and hats off to Conor Verbruggen who came in 1st place – deadly stuff Conor great achievement.

Our male and female teams also did great on the day both finishing in 3rd place 🙂 well done guys and gals 🙂 the boys team had stiff competition from bray runners and just missed out on 2nd place by one point!!

Upcoming Events

Glendalough Trail Run
Please see attached flyer for Glendalough Trail run happening on the 31st October, there is a 10km and 15.5km options

Remembrance Run
The remembrance Run is happening on the Sunday the 8th of November in the Phoenix park. Distance is 5km. Please see below link to register or for more details

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Dublin City Marathon – Only 11 days to go
As we are only 11days away; it’s a good opportunity to get familiar with the course profile. Knowing what point the hills are encountered can be a big help on race day. Hopefully allowing runners to spread the effort evenly throughout the race.

Here is a general guide to the elevation gains & losses throughout the race.

Mile 1-3 – Predominantly flat to downhill

Mile 3-7 – Long drag through the Phoenix Park

Mile 7-10 – Downhill with one kick up mid-way

Mile 10-12 – Two short sharp hills followed by some downhill

Mile 12-17 – A very long but relatively gentle drag

Mile 17-20 – Downhill. This is the fastest segment of the race

Mile 20-22 – Roebuck road, the final climb – Dublin’s “heart break hill” (Keep a little energy in hand for this section)

Mile 22-26 – Steep downhill on Fosters avenue before a flat run home to Merrion Square

Running Inspiration
U11-U19 XC Results – Roundwood – 11 October 2015 (Athletics Wicklow)
Glendalough Trail
Intermediate XC Results – Roundwood – 11 October 2015 (Athletics Wicklow)
KAC Run a mile Event

Weekly News – 8th October

KAC charity event – Run a mile for children running for their lives
As you know are “Run a mile” charity event is happening this weekend, Saturday 10th October from 12pm – 2pm at the Track. So far the weather is looking good for the day so hopefully it will turn to be a huge success and we raise loads of cash for Unicef. Hope to see loads of you all there, the fancy dress is gonna be great craic, apparently I’m dressing up as a sumo wrestler!! We will see how that goes…..LOL Please see below schedule for the event
12.00pm: First run/walk.
12.20pm: Second run/walk
12:40pm: Third run/walk
1.00pm: Fourth run/toddle – 100 metre ‘teddy bear dash’ for young children
1.05pm: Fifth run – ‘Elite run/race’ – this for all runners (especially all club runners!) who aim to complete their mile in < 7 minutes. 1.20pm: Sixth run/walk 1.40om: Seventh/final run/walk – a ‘fancy dress’ (optional) run, and children in particular are encouraged to participate. 2.00pm: Wrap up. The track is booked from 2pm, so it must be vacated promptly. Next week’s sessions are as follows: Endurance/XC Group
Monday 12th Oct – Road Run meeting at the Grove Bar a 7pm
10km Road Run

Wednesday 14th – Track Session
1000m, 1200, 1600, 1200, 1000m with recoveries in between

Marathon & BQ Group – only 58 Days to go!!
Monday 27th sept – Track
5 x 2000m with 75sec recovery


Spirit Motor Group Twilight Challenge
Last Thursday 1st October the above event took place in Sandyford Business District. Distance was 5KM and Susan Lawless took part and completed the course in a great time of 21.54 – Well done Susan. She said it was a cracking race and defo one for next year’s calender to pencil in.

Athlone ¾ Marathon Sunday 4th October
We had a good few KAC peeps compete in the Athlone ¾ run on Sunday. Word on the street was that it was very hilly and a great learnings of what not to do on actual marathon day! Well done everyone – Ian McGrath – 02:05:31 Ian also finished 7th place overall, amazing Ian! Simon Monds – 02:11:24, Sandra Lynch (AKA Legend) 02:16:08, Sandra was 3rd Lady to finish, totally awesome stuff Sandra, Ronan Gill – 02:43:30- This is a big PB for Ronan, Gerry Edwards – 03:17:44, Sandra Pegman – 03:07:00. Great job everyone hi5’s all round.

Wicklow Novice Cross Country – Sunday 4th October
The long awaited XC season kicked off last weekend, I heard a few newbies talking about the XC and they were saying it was the hardest thing they have ever done….but it was great fun…..and they can’t wait for the next XC this weekend LOL – Crazies!!

Anyways Conor Verbruggan was the 2nd male, well done Conor awesome stuff in very stiff competition! KAC men’s team came 2nd well done guys and our ladies team came 3rd – great job gals

Upcoming Events

Wicklow Intermediate Cross Country – Sunday 11th October
This weekend the XC is happening in Round wood, the course is across the road from the GAA grounds. Directions are drive through the village; veer right heading torwards Laragh, the course is on the right hand side 30 meters past the GAA grounds.
We also need 2 stewards for the day so if you are free Susan will meet up there at 10.30am Can you also call/text Susan to let her know if you can steward

Best of Luck everyone, hope you all do well and enjoy as much as you did last weekend.

Weekly News – 1st October

First off I would to wish everyone taking part in the Athlone ¾ marathon the best of luck for this Sunday. It’s a hilly one, but great prep for DCM and I also hear they put on a great spread once you get though the finish line – that though will hopefully keep you going to the finish!!

KAC charity event – Run a mile for children running for their lives
Following a suggestion from one of our club members, the committee has agreed that the club will hire the track for 2 hours on Saturday,10 October, between 12.00 – 2.00 pm, to host a ‘run a mile…’ charity event. During this time the track will be available for everybody – runners and non-runners – to come along, ‘run (or walk) a mile’, and make a financial contribution (suggested donation – adults €10; children €any) to aid the most vulnerable of refugees. Participants can race it, run it, jog it, or walk it, and can even cut it short if a mile is too much of a challenge. It will be open to all ages, and every cent raised will go to UNICEF’s children’s refugee fund. Please jot this in your diary, make a special effort to come along on the day and ‘run your mile’, and please advertise this event as widely as possible among your family, friends and neighbours, and athletes in other clubs – it is open to all. Track rules determine that appropriate running shoes and loose clothing must be worn. Note that we have to free up the track by 2.00pm, so 1.45pm is the latest possible time for entry. If on Facebook please post a message on the forum if you are interested in taking part…

Next week’s sessions are as follows:

Endurance/XC Group
Monday 05th Oct – Meet at shoreline Swimming Pool @7pm
60mins Road Run

Wednesday 07th – Track Session
6/8 x800m with recoveries inbetween

Marathon & BQ Group – only 58 Days to go!!
Monday 05th Oct – Meet at Track @ 7pm
Hills 10 x 400 up and down (8km)

Wednesday 07th – Meet at Track @7pm
60 mins road run at 70% MHR


Pulse Port Beach Triathlon Saturday 26th September
Last weekend we had 3 athletes take part in this event. The triathlon entails a 750m swim, 20km cycle and a 5km run, the event is also a national sprint championships.
Well done to Audrey Pender who completed the course in 1:49 (Audrey felt the swim wasn’t long enough and decided to do an extra 350m LOL ) Great time Audrey J Also well done to Sinead Cummins who finished in 1:38. And a massive well done to Conor Vebruggen who did a fantastic time of 1:03 and came 2nd – Awesome Stuff Conor!

Upcoming Events

Wicklow Novice Cross Country – Sunday 4th October
This Sunday 4th October, Avondale Forest Park, Rathdrum, 4km ladies 6km men. Meet at track building at 10.45am for carpooling or meet there at 11.30am. Park at the house. The course is at the lower end of the grounds approximately 10 min walk. The club will register you that morning and also pay for your entry fee. Any queries please give Susan a shout

If you are wearing spikes at the XC please try to do some practice in them before Sunday so you are used to them. Best of Luck to everyone competing in the Wicklow Novice XC this weekend, it is your time to shine.