Wake up and Smell the Roses Run

So the Wake up and Smell the roses run is changing to a Saturday for the moment which I kinda think is better cause you have Sunday to rest and can go out on Saturday night for few drinkies if you like 🙂 LOL!!

So does anyone fancy doing 26km tomorrow with shorter options also available. We are meeting at the south beach car park tomorrow morning at 9.30am. See you there J

Next Monday & Wednesday Training Sessions:

Next week’s sessions are as follows:

Marathon Group – 65 days to go!!
Monday 24th August – Track
(This is a change from the published programme on the website)
Pyramid Session – 200m, 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m, 200m all with 90 seconds recovery between each

Wednesday 26th August Track
Strength & Conditioning Circuits at the track

Non Marathon Group
Monday 24th August – Track
1,000m 2 min recovery 2,000m 3 min recovery, 1,000m 2 min recovery repeat till 8.10pm or 2 sets

Wednesday 26th August
Roundwood Trail Run
Group A – 2 laps of the two lakes = 20km in total
Group B – 1 lap of the two lakes = 10km in total

Results

King of Greystones Triathlon Sunday 16th August
Sprint Tri (750m swim, 20km cycle and 5km Run)
Well done to Conor Verbruggen who came 2nd in the event, he completed it in 01:04:04 – Awesome stuff Conor well done!

Try a Tri (250m Swim, 20km cycle and 5km Run)
Well done to Mark Byrne who completed his first ever triathlon!! He completed the course in a time of 01:11:46 and he also came 3rd – great Job Mark!

Upcoming Events

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!

Wake up and Smell the Roses Run
For anyone who would like to do a long slow run this Sunday 16th August. We are meeting at the track at 10.30am. The distance is 22km at a very easy pace

Next Monday & Wednesday Training Sessions

Next week’s sessions are as follows:

Marathon Group
Monday 17th August – Track
INTERVAL SESSION
5mins at 80%
1min jog rec
Repeat 6 to 8 times

Wednesday 19th August – Road (Brittas Bay weather permitting)
8 miles easy

Endurance/XC Group
Monday 17th August – Track
4 x 1000m tempo pace with 2 minute recovery between each 20 minutes Strength and Conditioning & 20 minutes core work

Wednesday 19th August – Glen of the Downs Hill Session (Trail) 800m uphill, turn around and jog 200m down then run 600m down repeat until 8.15pm

Upcoming Events

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!

Next Monday & Wednesday Training Sessions

Dublin City Marathon (DCM) & Wicklow Cross Country (WCC)
The club is now gearing up for the DCM and WCC with 2 separate programmes in place. Can everyone PLEASE make a big effort to be at the track this coming Monday (August 10th) so that we can put groups and a plan into place.

Next week kicks off our Endurance/Cross Country Training Programme. Week 1 is as follows:

Monday 10th August – Track
2 x 800m 2 min recovery
2 x 400m 90 seconds recovery
5 minute jog
10 minute tempo run*
2 minute recovery
4 x 200m 1 minute recovery between each

*A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness. Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

Wednesday 12th August – Road
5 minute jog warm up
10 x 4 minute tempo with 2 minute recovery jog between each

Results

Aplauda Killiney Aquathon Saturday 25th July
I received this info last week after I had sent the newsletter. Lisa won the women’s event; she had the fastest swim of ANY contestant over the 1km distance and held on for the win with the 2nd fastest women’s run split – well done Lisa, great job!

Conor lso took part in this event to take 2nd place in the men’s race. He had the fastest 5km run but had a crappy swim (his words not mineJ) He missed out on 1st place by a second. Well done Conor still amazing!!

Upcoming Events

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 79 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/

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

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

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

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

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

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

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

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

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

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..

Results

A handful of medals were won by the merry band of Kilcoole AC athletes who traveled to Tullamore to compete in the Leinster Track and Field Championships.

Plan of Action for Women’s Mini Marathon – THIS MONDAY 1ST JUNE
Many thanks to the 40 or so volunteers who helped out at the start of the Women’s Mini Marathon in miserable conditions this past Monday. The race itself was won by Maria McCambridge of Dundrum South Dublin in 34:03

Upcoming Events

Leinster Juvenile Track and Field Championships
The track action is not over yet, as some of our juveniles (U13 and under) will descend on Tullamore this Saturday to compete in the Leinster pairs (U9-U11) and individual (U12-U13) Leinster Championships. Best of luck guys!
Meanwhile, the Leinster Individual Track and Field Championships for age groups U14-U19 take place on the 20th and 21st of June, also in Tullamore. Speak to the juvenile coaches about competing, as entries close on Wednesday the 10th of June.