So last Friday night was our Christmas party ☺ and what a super awesome night it was ☺ for anyone that didn’t go u missed out and should be well jel!! Smash hits were deadly ☺ they played awesome 90’s music from snap, 2 unlimited, Venga boys, steps and many many more oh and of course Mark Mccabes – manic 2000 yeah yeah funky yeah ☺ so from what I could see everyone totally had a good time! Not only do we have great athletes in the club but we also have some deadly dancers ☺ my feet were totally sore the next day ☺ LOL!! Anyways hope ur all in full Christmas mode it’s now only 14 sleeps till Santa comes down our chimneys ☺ Ho Ho Ho!! Anyways hope u have great weekend ☺

European Cross Country Championships
We would like to wish Fionnuala the very best of luck in the European Cross Country Championships in Hyeres in France this coming Sunday 13th December. It will be televised on BBC 2 at 4.15pm.

Wicklow Junior & Senior Cross Country – Sunday 13th December
This Sunday 13th December Parnell AC is hosting the Wicklow Junior & Senior Cross Country Championships in Avondale Forest Park on the lower course. The event starts at 11am sharp. Senior Women 5km and Senior Men 10km. We also need to provide two stewards on the day so please let Susan know if you can help out and support your club mates and the county officials. Would be great to have as many cheer leaders as possible there on the day. We will Car Pool from the Track Building at 9.30am

Wake up and Smell the Roses Run – Inaugural run KAC remembrance
Last weekend was a wonderful success and a testament to how highly esteemed Dave and Peter are. And how much we all miss and love them. Thank you to everyone that was there in person and in spirit. Sincere thank you to Andy Hayes for organising this event a massive well done and a huge thank you to anyone who very generously donated to our chosen charities. Peoples generosity is truly astounding. We raised €268.90 in total to be split between our two chosen charities which were particularly close to Dave and Peter’s hearts Purple House Cancer Support in Bray and Wicklow Hospice Foundation. Heartfelt thanks to Darragh Flynn​ of the Happy Pear for the warm hospitality. Well done everyone and thanks so much Susan x

Next Monday & Wednesday Training Sessions:

Next week’s sessions are as follows:

XC/Endurance Peeps
Monday 14th December – Track Session
1600m, 1200m, 800m, 400m with recoveries in-between

Wednesday 16th December – Road meet at Shoreline Swimming pool @7pm
Road run – 30min out and then back ☺

Marathon Group – Peeps targeting a spring/summer marathon ☺
Monday 14th December – Track Session
8 x 1000m with 90 seconds recovery.

Wednesday 14th December – Meet at Track
Hill repeats on the section of path from the roundabout at the track to the Kilcoole roundabout – these are done at 90% effort, they are not sprints and not a race, this is about concentrating on upright form, straight back/tall running and driving up the knees. It is about improving people’s running form.

Christmas Break
Monday 21st December is our last training night before Christmas☺ Feel free to get into the Christmas spirit that night by wearing a Santa hat or anything Christmassy you may have J Training will then resume on Monday 4th January!

Upcoming Events

KAC Club Outing
We have booked the indoor track at AIT on the 30th Dec for a few hours. This is a good opportunity for those of us that are planning on racing at the Leinster indoors in the New Year!!! We usually finish the session with a relay of mixed juveniles and senior teams which is always entertaining!!
If you fancy a go please fill out the Google Form attached!

Form

If you have already let Susan or Darragh know you are interested would you mind filling out the form as well so we can capture everyone’s name on one list (to make their lives a little easier when compiling final numbers).

Cross Country race dates for the diary
Please let your Club Captains know (Gillian Farrelly & Brian Gurrin) if you would like to run in these. They are all team events and every place counts.

December 13th – Wicklow Senior Championships, Avondale Forest Park, Rathdrum, Co Wicklow Women 5km Men 10km

January 3rd – Wicklow Masters (age 35+) Championships, Ashford, Co. Wicklow Women 4km Men 6km

January 24th – National Intermediate & Masters (age 35+) Championships, Dundalk I.T., Co Louth

All Athletics Ireland fixtures can be found on their website. Link to the fixtures page below.

http://www.athleticsireland.ie/competition/fixtures/

National 10km Championships Great Ireland Run, Phoenix Park, Sunday 10th April 2016
Early Bird Entry is now open. Entry Fee is only €20. We would love as many club members as possible to sign up under Kilcoole AC and compete as a Team in the Mens and Womens races. You will your Athletics Ireland Membership number. Link to enter below. Thank you 🙂

https://entry.enteronline.org/login.aspx?streamid=1724&_ga=1.83386197.237670539.1447163704

Rock N’ Roll Dublin Half Marathon Sunday 7th August 2016
This race also doubles up as the AAI National Half Marathon Championships. All AAI members can now register for only €25. We would love as many club members as possible to sign up under Kilcoole AC and compete as a Team in the Mens and Womens. Please see link below for registration

https://register.runrocknroll.com/Register/groups/default.aspx?newgroup=true&event=35200

Hope you are all having a good week ☺ Can you believe we are in December already!! Like where has the year gone? Its only 22 sleeps away till the big man himself Santa Claus pays us a visit with treats all depending if you have been naughty or nice throughout the year ☺ LOL!! And tomorrow night is our Christmas party, so excited to see everyone all glammed up and looking fierce AF and to dance our socks off to the super awesome band Smash Hits ☺

Wake up and Smell the Roses Run – In honour of Dave & Peter
Hope you all haven’t forgotten that this weekend our smell the roses run is kinda special ☺ as before the Christmas madness really kicks off, we would like to take a little time out to gather as a club to remember our friends Dave and Peter who we lost during the past year and our own personal intentions. We will do a nice chatty run from the Harbour at the beach house up to the Kilcoole roundabout and back (a favourite route of the lads) Sunday morning 6th Dec at 10.30am (and what a better way to blow off the cobwebs from Friday night ☺ ) followed by a hot chocolate and catch up outside the Happy pear. Please invite friends, family, kids – this is not a race so go as far as you want – this is just a timeout and a chance to reminisce on good times with good friends. Hope to see plenty of peeps there ☺

Next Monday & Wednesday Training Sessions:

Next week’s sessions are as follows:

XC/Endurance Peeps
Monday 07th December – Track Session
10x400m with recoveries in-between

Wednesday 09th December – Road meet at Shoreline Swimming pool @7pm
60mins road run
Darragh’s group are doing 4 x10mins on road with recovery in-between

Marathon Group – Peeps targeting a spring/summer marathon ☺
Monday 7th December – Track Session
10 x 800m with 90 seconds recovery

Wednesday 09th December – Meet at Track
Hill repeats on the section of path from the roundabout at the track to the Kilcoole roundabout – these are done at 90% effort, they are not sprints and not a race, this is about concentrating on upright form, straight back/tall running and driving up the knees. It is about improving people’s running form.

Upcoming Events

KAC Club Outing
We have booked the indoor track at AIT on the 30th Dec for a few hours. This is a good opportunity for those of us that are planning on racing at the Leinster indoors in the New Year!!! We usually finish the session with a relay of mixed juveniles and senior teams which is always entertaining!!
If you fancy a go please fill out the Google Form attached!

Form

If you have already let Susan or Darragh know you are interested would you mind filling out the form as well so we can capture everyone’s name on one list (to make their lives a little easier when compiling final numbers).

Cross Country race dates for the diary
Please let your Club Captains know (Gillian Farrelly & Brian Gurrin) if you would like to run in these. They are all team events and every place counts.

December 13th – Wicklow Senior Championships, Avondale Forest Park, Rathdrum, Co Wicklow Women 5km Men 10km

January 3rd – Wicklow Masters (age 35+) Championships, Ashford, Co. Wicklow Women 4km Men 6km

January 24th – National Intermediate & Masters (age 35+) Championships, Dundalk I.T., Co Louth

All Athletics Ireland fixtures can be found on their website. Link to the fixtures page below.

http://www.athleticsireland.ie/competition/fixtures/

National 10km Championships Great Ireland Run, Phoenix Park, Sunday 10th April 2016
Early Bird Entry is now open. Entry Fee is only €20. We would love as many club members as possible to sign up under Kilcoole AC and compete as a Team in the Mens and Womens races. You will your Athletics Ireland Membership number. Link to enter below. Thank you 🙂

https://entry.enteronline.org/login.aspx?streamid=1724&_ga=1.83386197.237670539.1447163704

Rock N’ Roll Dublin Half Marathon Sunday 7th August 2016
This race also doubles up as the AAI National Half Marathon Championships. All AAI members can now register for only €25. We would love as many club members as possible to sign up under Kilcoole AC and compete as a Team in the Mens and Womens. Please see link below for registration

https://register.runrocknroll.com/Register/groups/default.aspx?newgroup=true&event=35200

Other News

As you know many KAC member ran the Dublin City Marathon in October to help raise funds for the Wicklow hospice & Purple house Cancer support in honour of Dave and Peter ☺ KAC would like to thank everyone who donated to the charities, who ran the marathon and also everyone who came into to support and cheer on the day ☺ In total we raised a whopping €937.72 for Wicklow Hospice and €1,261.20 for The Purple house Cancer support J so thanks again everyone ☺

Wake up and Smell the Roses Run
Susan is heading up the smell the roses run this weekend. If you wish to join her please show up at the south beach car park Sunday morning at 10.30am (29th Nov) for a nice easy 10-12km with lots of chats 🙂 All are welcome!

Training Sessions

Next week’s sessions are as follows:

XC/Endurance Peeps
Monday 30th November – Track Session
2 x 15mins & 1 x 5mins on the whistle

Wednesday 02nd December – Road meet at Shoreline Swimming pool @7pm
6-8 by 800m at Charlesland loop

Marathon Group – Peeps targeting a spring/summer marathon ☺
So we are setting up another marathon group as we have many athletes who are targeting various spring marathon events. These sessions are open to EVERYONE of all ability levels J The programme will be adjusted to suit the various athlete levels J

The below is a ‘freshen up’ 4 week programme starting on the 23rd November right up to week before Christmas 20th December. Obviously Mondays and Wednesdays are done as club sessions and Tuesdays, Thursdays, Fridays, Saturdays & Sundays are done on your own time or buddy up with any peeps to make make the whole training more fun and enjoyable ☺.

Marathon Training Programme – don’t forget it is open to everyone at all levels ☺
So members are asked to warm up beforehand and be ready to start the session at 7pm. The Monday night sessions can also be done after our main warm-up at 7.15pm with less reps to suit your ability

Monday 30th November 10x600m with 90 seconds recovery,
Monday 7th December 10 x 800m with 90 seconds recovery,
Monday 14th December 8 x 1000m with 90 seconds recovery.

Tuesday 40 – 50 minute easy run

All Wednesday’s (2nd Dec, 9th Dec, 16th Dec) hill repeats on the section of path from the roundabout at the track to the Kilcoole roundabout – these are done at 90% effort, they are not sprints and not a race, this week is about concentrating on upright form, straight back/tall running and driving up the knees. It is about improving people’s running form.

Thursdays 40 – 50 minute easy run
Fridays – rest
Saturdays long run 12 miles
Sundays – rest

All above is subject to change at coaches discretion

Upcoming Events

Wake up & Smell the Roses Remembrance Run – 6th December
On the morning of December 6th at 10.30am, before the Christmas madness really kicks in, we would like to take a little time out to gather as a club to remember our friends Dave and Pete who we lost during the past year and our own personal intentions. We will do a nice chatty ‘smell the roses’ run from The Harbour at the beach house up to the Kilcoole roundabout and back (a favourite route of the lads) followed by a hot chocolate and catch up outside the Happy pear.
Please invite friends, family, kids – this is not a race so go as far as you want – this is just a timeout and a chance to reminisce on good times with good friends.
Thanks Andy and Susan

KAC Club Outing
We have booked the indoor track at AIT on the 30th Dec for a few hours. This is a good opportunity for those of us that are planning on racing at the Leinster indoors in the New Year!!! We usually finish the session with a relay of mixed juveniles and senior teams which is always entertaining!!
If you fancy a go please fill out the Google Form attached!

Form

If you have already let Susan or Darragh know you are interested would you mind filling out the form as well so we can capture everyone’s name on one list (to make their lives a little easier when compiling final numbers).

Cross Country race dates for the diary
Please let your Club Captains know (Gillian Farrelly & Brian Gurrin) if you would like to run in these. They are all team events and every place counts.

December 13th – Wicklow Senior Championships, Avondale Forest Park, Rathdrum, Co Wicklow Women 5km Men 10km

January 3rd – Wicklow Masters (age 35+) Championships, Ashford, Co. Wicklow Women 4km Men 6km

January 24th – National Intermediate & Masters (age 35+) Championships, Dundalk I.T., Co Louth

All Athletics Ireland fixtures can be found on their website. Link to the fixtures page below.

http://www.athleticsireland.ie/competition/fixtures/

National 10km Championships Great Ireland Run, Phoenix Park, Sunday 10th April 2016
Early Bird Entry is now open. Entry Fee is only €20. We would love as many club members as possible to sign up under Kilcoole AC and compete as a Team in the Mens and Womens races. You will your Athletics Ireland Membership number. Link to enter below. Thank you 🙂

https://entry.enteronline.org/login.aspx?streamid=1724&_ga=1.83386197.237670539.1447163704

Results

Last weekend Nick Breen took part in the Glen of Imaal Mountain Rescue Moonlight challenge run – this event is 27km long over hills and far away ☺ This was Nick’s 3rd year taking part in the event☺ and he thoroughly enjoyed it☺ It’s not one for the faint hearted though ☺ LOL

The Clontarf Half marathon & 5 Miler was also on last weekend and Lisa Crossingham pounded the pavement/beach in the 5 miler and did a great time of 43:56 which she totally enjoyed ☺ Well done Lisa great time ☺

Glohealth Inter Club Cross Country Championships
As you know the Inter Club XC championships took place last Sunday in Santry. We had a super strong ladies team ☺ Fionnuala McCormack, Claire Lauder, Niamh O’Callaghan and Susan Lawless! A massive shout out has to go to Fionnuala who came 1st in the event, Super awesome Fionnuala! And the ladies team overall came in 8th – Well done ladies great job ☺

Wake up and Smell the Roses Run
Myself and Gerry are heading up the smell the roses run this weekend. We are meeting at the south beach car park at 9.30am for a nice easy 10-12km with lots of chats 😀 All are welcome hope to see you there!

Next Monday & Wednesday Training Sessions:
Safety on road runs – FYI for all
Going forward we would ask that if members need to leave early after a road run they let Aggie or Martin know that they have gone home safely. Ideally everyone should be finishing at the same time so that everyone that commenced the run can be accounted for.

Training Sessions

XC/Endurance Peeps
Monday 23rd November – Track Session
3 – 4 x 1miles with recovery in-between followed by 3 x150m strides.

Wednesday 25th November – Road meet at Shoreline Swimming pool @7pm
Road Run

Marathon Group – Peeps targeting a spring marathon 😀
So we are setting up another marathon group as we have many athletes who are targeting various spring marathon events. These sessions are open to EVERYONE of all ability levels 😀 The programme will be adjusted to suit the various athlete levels 😀

The below is a ‘freshen up’ 4 week programme starting on the 23rd November right up to week before Christmas 20th December. Obviously Mondays and Wednesdays are done as club sessions and Tuesdays, Thursdays, Fridays, Saturdays & Sundays are done on your own time or buddy up with any peeps to make make the whole training more fun and enjoyable 😀 .

Marathon Training Programme – don’t forget it is open to everyone at all levels 😀
So members are asked to warm up beforehand and be ready to start the session at 7pm. The Monday night sessions can also be done after our main warm-up at 7.15pm with less reps to suit your ability

Monday 23rd November 15 x 400m with 90 seconds recovery,
Monday 30th November 10x600m with 90 seconds recovery,
Monday 7th December 10 x 800m with 90 seconds recovery,
Monday 14th December 8 x 1000m with 90 seconds recovery.

Tuesday 40 – 50 minute easy run

All Wednesday’s (25th Nov, 2nd Dec, 9th Dec, 16th Dec) hill repeats on the section of path from the roundabout at the track to the Kilcoole roundabout – these are done at 90% effort, they are not sprints and not a race, this week is about concentrating on upright form, straight back/tall running and driving up the knees. It is about improving people’s running form.

Thursdays 40 – 50 minute easy run
Fridays – rest
Saturdays long run 12 miles
Sundays – rest

All above is subject to change at coaches discretion

Results

Well done to Gerry Edwards who took part in the Tollymore Trail Half Marathon last Saturday 14th Nov! He did a fantastic time of 2:15:00. He thoroughly enjoyed the scenic route but learnt a very valuable lesson to ensure that you have defo registered for any race you are planning LOL!

Upcoming Events

Glohealth Inter Club Cross Country Championships
This coming Sunday the club has a Women’s Team made up of Fionnuala McCormack, Claire Lauder, Niamh O’Callaghan and Susan Lawless taking to the mud of Santry Demesne in the Inter Club Cross Country Championships. The race starts at 13.45pm and it would be great to have as much support there on the day as possible. Parking is at Gullivers Retail Park which is a 10 minute walk to Santry Demesne. Please find information in link below or visit Athletics Ireland Website. Best of Luck ladies 😀

http://www.athleticsireland.ie/downloads/other/GloHealth_Interclubs_Event_informaton.pdf

Wake up & Smell the Roses Remembrance Run – 6th December
On the morning of December 6th at 10.30am, before the Christmas madness really kicks in, we would like to take a little time out to gather as a club to remember our friends Dave and Pete who we lost during the past year and our own personal intentions. We will do a nice chatty ‘smell the roses’ run from The Harbour at the beach house up to the Kilcoole roundabout and back (a favourite route of the lads) followed by a hot chocolate and catch up outside the Happy pear.
Please invite friends, family, kids – this is not a race so go as far as you want – this is just a timeout and a chance to reminisce on good times with good friends.
Thanks Andy and Susan

KAC Club Outing
On Wednesday 30th December the club has booked a 2hr session at the Athlone Indoor track This is open to all seniors and Juvenile athletes over 8yrs of age! We have the track from 11am – 1pm, a bus will be organised to drive down that morning. If you are interested in going please let Susan Lawless know ASAP as we need to get numbers together J This has been a very enjoyable day out for everyone in the last couple of years who have gone in the past.

Cross Country race dates for the diary
Please let your Club Captains know (Gillian Farrelly & Brian Gurrin) if you would like to run in these. They are all team events and every place counts.

December 6th – National Novice & Uneven Ages, Dungarvan, Co Waterford Women 4km Men 6km

December 13th – Wicklow Senior Championships, Avondale Forest Park, Rathdrum, Co Wicklow Women 5km Men 10km

January 3rd – Wicklow Masters (age 35+) Championships, Ashford, Co. Wicklow Women 4km Men 6km

January 24th – National Intermediate & Masters (age 35+) Championships, Dundalk I.T., Co Louth

All Athletics Ireland fixtures can be found on their website. Link to the fixtures page below.

http://www.athleticsireland.ie/competition/fixtures/

National 10km Championships Great Ireland Run, Phoenix Park, Sunday 10th April 2016
Early Bird Entry is now open. Entry Fee is only €20. We would love as many club members as possible to sign up under Kilcoole AC and compete as a Team in the Mens and Womens races. You will your Athletics Ireland Membership number. Link to enter below. Thank you 🙂

https://entry.enteronline.org/login.aspx?streamid=1724&_ga=1.83386197.237670539.1447163704

Wake up and Smell the Roses Run (With a twist 😀)
For any peeps interested in a scenic trail/grass run (great prep for the upcoming XC races especially the Wicklow Seniors as we will include the course) Meet at the Track at 10am for carpooling to Avondale Forest Park, Rathdrum circa 12km on Sunday 15th November – See you there

Training Sessions

Monday 16th November – Track Session
4 – 6 x 1000m with recovery in-between followed by 4 x100m strides.

Wednesday 18th November – Road meet at Shoreline Swimming pool @7pm
10-12km Road Run

Results

Run in the Dark 11th November
Last night was the annual Run in the Dark run for Mark Pollock in Dublin. We had quite a few athletes take part. The atmosphere is always awesome at this event even though it can get a bit congested along the route, they still thoroughly enjoyed it so well done to: Julie Cole Byrne got a super PB of 49:47 – Well done Julie super speedy 😀 Martin O’Malley – 54:47, Ann Scully – 57:00, Ingrid Shine – 57:03 Well done everyone 😀

Upcoming Events

Wake up & Smell the Roses Remembrance Run – 6th December
On the morning of December 6th at 10.30am, before the Christmas madness really kicks in, we would like to take a little time out to gather as a club to remember our friends Dave and Pete who we lost during the past year and our own personal intentions. We will do a nice chatty ‘smell the roses’ run from The Harbour at the beach house up to the Kilcoole roundabout and back (a favourite route of the lads) followed by a hot chocolate and catch up outside the Happy pear.
Please invite friends, family, kids – this is not a race so go as far as you want – this is just a timeout and a chance to reminisce on good times with good friends.
Thanks Andy and Susan

KAC Club Outing
On Wednesday 30th December the club has booked a 2hr session at the Athlone Indoor track This is open to all seniors and Juvenile athletes over 8yrs of age! We have the track from 11am – 1pm, a bus will be organised to drive down that morning. If you are interested in going please let Susan Lawless know ASAP as we need to get numbers together J This has been a very enjoyable day out for everyone in the last couple of years who have gone in the past.

Cross Country race dates for the diary
Please let your Club Captains know (Gillian Farrelly & Brian Gurrin) if you would like to run in these. They are all team events and every place counts.

November 22nd – Inter Clubs Cross Country Championships, Santry Demesne, Dublin, Women 8km Men 10km

December 6th – National Novice & Uneven Ages, Dungarvan, Co Waterford Women 4km Men 6km

December 13th – Wicklow Senior Championships, Avondale Forest Park, Rathdrum, Co Wicklow Women 5km Men 10km

January 3rd – Wicklow Masters (age 35+) Championships, Ashford, Co. Wicklow Women 4km Men 6km

January 24th – National Intermediate & Masters (age 35+) Championships, Dundalk I.T., Co Louth

All Athletics Ireland fixtures can be found on their website. Link to the fixtures page below.

http://www.athleticsireland.ie/competition/fixtures/

National 10km Championships Great Ireland Run, Phoenix Park, Sunday 10th April 2016
Early Bird Entry is now open. Entry Fee is only €20. We would love as many club members as possible to sign up under Kilcoole AC and compete as a Team in the Mens and Womens races. You will your Athletics Ireland Membership number. Link to enter below. Thank you 🙂

https://entry.enteronline.org/login.aspx?streamid=1724&_ga=1.83386197.237670539.1447163704

Hope you are all having a good week 🙂 First thing I have to say this week is apologise to Sandra Lynch AKA our national gold medal winner as in last week’s newsletter I gave the wrong result for her marathon time, I gave the gun time instead of chip time so Sandra’s correct finish time was 03:05:39 🙂 congrats again Sandra :).

Training Sessions

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

Endurance/XC Group
Monday 09th November – Track Session
200m, 400m, 800m, 1200m, 800m, 400m, 200m with recoveries in between and repeats

Wednesday 11th November – Road meet at Shoreline Swimming pool @7pm
600m hard with 250m jog in charlesland loop

Marathon Group – Post Easy Marathon recovery Sessions
Monday 09th November – Meet at Track
Easy pedestrian pace LOL recovery run, we can decide depending on numbers if we stay on track or go on the road J

Wednesday 11th November – Road meet at Shoreline Swimming pool @7pm
Easy Road Run

Results

NYC Marathon 01st NovemberGlendalough Trail Run 31st October
Last Saturday we had 3 of our athletes run in the Glendalough Trail run which is 15.5km. All said it was a tough challenging course but with beautiful setting along the way. The day itself was amazingly mild and dry conditions. They would highly recommend it for next year as it was very well organised and a very friendly vibe J In total there was about 300+ participants Andy Hayes came 5th overall J well done Andy great job. Lisa Crossingham came out of retirement and did a super time of 01:43:00 ( I think she must have been doing some secret training J LOL) and our newbie Andrew Hanney also did a super time of 01:31:58 – awesome running Andrew!

Upcoming Events

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

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 kilcooleacnewsletter@gmail.com

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

Results

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

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 🙂

Results

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

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

Results

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

< href=”http://remembrancerun.ie/wp/”>http://remembrancerun.ie/wp/

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

Attachments
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

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

Results

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.