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

Results

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.

First of all I would like to wish AUDREY PENDER best of luck in her first ever sprint Tri happening this weekend in port beach! Can’t wait to hear how you get on

Also happening this weekend is the Berlin marathon in which we have the following athletes competing: LISA HOWLEY and DARREN CULLEN! Best of luck guys hope you both do great 😀

Nutritional talk
As you know on Monday just gone we had organised for a nutrition talk after training with Petra Fulham 🙂 it was definitely worth while attending 🙂 as I defo picked up some tips I’m gonna try out 🙂 plus we got to try out Petra’s homemade treats which she calls “Mighty Bites” when these were being passed around there was a lot Mmmmm sounds being made LOL! I have attached a copy of the handout that Petra gave to us which has some great recepie ideas :). Please remember if you are trying anything new to incorporate it into your training plan and not to be trying something new on race days 🙂

KAC charity event – Run a mile for children running for their lives
Our ‘Run a mile…’ event is going ahead on the 10th October at the track, 12.00-2.00pm. We will need plenty of volunteers on the day to help make it a success. If you are free to help set up in advance, steward/marshal during the event, and/or help tidy up after it please email/text/speak with Darragh Page. We will need helpers from 11.30 am, and hope to have everything wrapped up promptly after 2 pm. We need as many people as possible to help out, but everyone should be able to fit in a run, too.

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 27th September- Track
3 x 1000m easy pace

Wesnesday 29th – Meet at shoreline 7pm
Road run 30 – 45mins easy pace 🙂

Marathon & BQ Group!
Monday 12th Oct – Track Session
5x1600m with 1min recovery inbetween

Wednesday 14th – Meet at Track @7pm
50 mins road run at 70% MHR

Upcoming Events
Moone Kilomarathon – Saturday 26th September
There are 2 distances to choose from at this event 26.2KM and 10KM. Please see flyer attached for more detail and also link below if you wish to register

www.moonekilomarathon.com

Stride & Ride Newcastle Fun Duathlon – Saturday 26th September
This is a local event so nice and handy to get to! The duathlon entails a 3.5Km run, followed by a 20km cycle and another 3.5km after. Please see flyer attached for more details if you are interested

Spirit Twilight Team challenge – Thursday 1st Octoberr
This is a 5KM event held in Sandyford business disctrict. Please see attached fyler for more detail and also link below if you wish to register

www.twilightteamchallenge.com

XC Dates
Sunday 4th October – Wicklow Novice & Even Ages – U8 – 200m U10 – 1000m U12 2000m U14 3000m U16 4000m – all boys and girls U18 girls 4km – 4km Women 6km Men – hosted by Parnell AC in Avondale

Sunday 11th October – Wicklow Intermediate & Uneven Ages – U7 – 200m U9 – 600m U11 – 1500m U13 – 2500m U15 3500m U17 4000m – hosted by Roundwood AC – exact location TBC

Sunday 18th October – Autumn Open Cross Country (formerly know as the Gerry Farnan) – location TBC! – Una would like us to enter a team into this

Sunday 25th October – Leinster Even Age, Novice & Master Cross Country – Avondale is a potential venue but this is to be formally confirmed

Sunday 8th November – Leinster Uneven Age & Intermediate Cross Country – location tbc

Saturday 14th November – British & Irish Masters XC – Dublin

Sunday 22nd November – Inter Clubs & Juvenile Even Age XC – location TBC – Fionnuala would like us to enter a team into this

Sunday 6th December – National Novice & Juvenile Uneven Age XC – location TBC

Sunday 13th December – Wicklow Senior XC – Avondale – 5km Women 10km Men

Sunday 3rd January 2016 – Wicklow Masters XC – Ashford – 4km Women 6km Men

Saturday 9th January 2016 – Glohealth 4km & Juvenile B Cross Country – location TBC

Juvenile League
There will be three rounds of the Juvenile League held between September and December and medals will be presented to those athletes who take part in TWO of the three events

Round 1 – Friday 11th September – Greystones (this is a change from the original venue as Inbhear Dee declared the original site at the Murrough to be unfit for the event)

Round 2 – Friday 20th November – Parnell AC

Round 3 – Friday 11th December – Bray Runners AC

Attachments
Good Nutrition for Recreational Sport

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
Endurance/XC Group
Monday 21st – track
6x1000m with 3mins recovery and 4x100m sprints:)

Wednesday 23rd – road
Meet at harbour car park for road run starting at 7.15 so be there 7pm so as to start on time 🙂

Marathon & BQ Group – only 58 Days to go!!
Monday 21st – track
8x1000m with 90sec recovery 🙂

Wednesday 23rd – road
Meet at track for 4/6 mile easy road run

Upcoming Events
Moone Kilomarathon – Saturday 26th September
There are 2 distances to choose from at this event 26.2KM and 10KM. Please see flyer attached for more detail and also link below if you wish to register

www.moonekilomarathon.com

Stride & Ride Newcastle Fun Duathlon – Saturday 26th September
This is a local event so nice and handy to get to! The duathlon entails a 3.5Km run, followed by a 20km cycle and another 3.5km after. Please see flyer attached for more details if you are interested

Spirit Twilight Team challenge – Thursday 1st Octoberr
This is a 5KM event held in Sandyford business disctrict. Please see attached fyler for more detail and also link below if you wish to register

www.twilightteamchallenge.com

XC Dates
Sunday 4th October – Wicklow Novice & Even Ages – U8 – 200m U10 – 1000m U12 2000m U14 3000m U16 4000m – all boys and girls U18 girls 4km – 4km Women 6km Men – hosted by Parnell AC in Avondale

Sunday 11th October – Wicklow Intermediate & Uneven Ages – U7 – 200m U9 – 600m U11 – 1500m U13 – 2500m U15 3500m U17 4000m – hosted by Roundwood AC – exact location TBC

Sunday 18th October – Autumn Open Cross Country (formerly know as the Gerry Farnan) – location TBC! – Una would like us to enter a team into this

Sunday 25th October – Leinster Even Age, Novice & Master Cross Country – Avondale is a potential venue but this is to be formally confirmed

Sunday 8th November – Leinster Uneven Age & Intermediate Cross Country – location tbc

Saturday 14th November – British & Irish Masters XC – Dublin

Sunday 22nd November – Inter Clubs & Juvenile Even Age XC – location TBC – Fionnuala would like us to enter a team into this

Sunday 6th December – National Novice & Juvenile Uneven Age XC – location TBC

Sunday 13th December – Wicklow Senior XC – Avondale – 5km Women 10km Men

Sunday 3rd January 2016 – Wicklow Masters XC – Ashford – 4km Women 6km Men

Saturday 9th January 2016 – Glohealth 4km & Juvenile B Cross Country – location TBC

Juvenile League
There will be three rounds of the Juvenile League held between September and December and medals will be presented to those athletes who take part in TWO of the three events

Round 1 – Friday 11th September – Greystones (this is a change from the original venue as Inbhear Dee declared the original site at the Murrough to be unfit for the event)

Round 2 – Friday 20th November – Parnell AC

Round 3 – Friday 11th December – Bray Runners AC

Wake up and Smell the Roses Run

Anyone up for another 28km tomorrow morning (12th September) we are meeting at the South Beach car park at 9am It will be a nice slow/chilled pace so all are welcome. See you in the morning

Next Monday & Wednesday Training Sessions:

Next week’s sessions are as follows:

Endurance/XC Group
TBC

Marathon & BQ Group – only 58 Days to go!!
Monday 14th September – Location TBC
Hills 10 x 400m up & down (8km) 85% MHR

Wednesday 16th September – Road
8/10miles easy

Results

Leg it for Lakers 10km Roundwood 5th Spetember
Well done to following athletes: Lisa Howley – 45:49, Glenn Hynes – 53:31, Martina Colleran – 54:40, Aggie Waters – 55:40, Margaret Lennox – 56:37, Mary Keddy – 60:16, Felicity Keane – 63:00, Maeve O Hanlon – 63:49, Claire O’ Neil – 81:15, Eileen Strahen – 83:07, Valerie Fortune – 85:35, Breda Dalton – 80:10 and Julie Cole Byrne – 56:17. Well done everyone great running by all!

Andy Hayes
So last weekend Andy competed in the Lost Sheep half Ironman in Kenmare. In total there were 420 competitors which included some of the top Irish athletes in the triathlete field. Andy finished in the top 10 in his age category in a fantastic time of 4hrs 52mins and finished 30th overall – Awesome Andy well done!

2 weeks ago Andy won the Oranmore Duathlon which entails a 5km run, 15km bike and another 5km run in an amazing time of 58mins. Great stuff Andy!

Upcoming Events

Éire Óg Greystones GAA 5km Road race 19th August
Please see below link to details of 5km run that Éire Óg Greystones GAA are organising to help raise funds for their club J It will be professionally chipped and is a nice scenic route around Greystones J

http://eireoggreystones.com/sign-up-for-the-fun-run/

VX Season
As you know we are coming into the cross country season. This is where all your hard training efforts will pay off

Sunday 4th October – Wicklow Novice & Even Ages – U8 – 200m U10 – 1000m U12 2000m U14 3000m U16 4000m – all boys and girls U18 girls 4km – 4km Women 6km Men – hosted by Parnell AC in Avondale

Sunday 11th October – Wicklow Intermediate & Uneven Ages – U7 – 200m U9 – 600m U11 – 1500m U13 – 2500m U15 3500m U17 4000m – hosted by Roundwood AC – exact location TBC

Sunday 18th October – Autumn Open Cross Country (formerly know as the Gerry Farnan) – location TBC! – Una would like us to enter a team into this

Sunday 25th October – Leinster Even Age, Novice & Master Cross Country – Avondale is a potential venue but this is to be formally confirmed

Sunday 8th November – Leinster Uneven Age & Intermediate Cross Country – location tbc

Saturday 14th November – British & Irish Masters XC – Dublin

Sunday 22nd November – Inter Clubs & Juvenile Even Age XC – location TBC – Fionnuala would like us to enter a team into this

Sunday 6th December – National Novice & Juvenile Uneven Age XC – location TBC

Sunday 13th December – Wicklow Senior XC – Avondale – 5km Women 10km Men

Sunday 3rd January 2016 – Wicklow Masters XC – Ashford – 4km Women 6km Men

Saturday 9th January 2016 – Glohealth 4km & Juvenile B Cross Country – location TBC

Juvenile League
There will be three rounds of the Juvenile League held between September and December and medals will be presented to those athletes who take part in TWO of the three events

Round 1 – Friday 11th September – Greystones (this is a change from the original venue as Inbhear Dee declared the original site at the Murrough to be unfit for the event)

Round 2 – Friday 20th November – Parnell AC

Round 3 – Friday 11th December – Bray Runners AC

Wake up and Smell the Roses Run

his weekend we have a 28km route mapped out (thanks Gerry) with shorter options also to choose fromJ. We are meeting on Sunday 6th September at 10.30am at the south beach car park! See you there

Next Monday & Wednesday Training Sessions:

Next week’s sessions are as follows:

Endurance/XC Group
Monday 7th September – Track
12 x 400m with 2.5min recovery

Wednesday 9th September – Trail Run
Trail Run in Altidore – meet up there at 7pm

Marathon & BQ Group – only 58 Days to go!!
Monday 7th September – Track
20 x 400m with 90sec recovery

Wednesday 9th September – Road
10mins easy , 30mins at 80% marathon pace and 10mins easy

Results

Longford Marathon Sunday 30th August
Last weekend 2 of our athletes took part in the Longford Marathon, Tyge Jensen and Brian Gurrin. Tyge completed the course in a cracking time of 04:06:11, this is a massive new PB for Tyge, Well done!

This was Brian’s 4th marathon in 4 months, thus concluding one of the provincial tour. He also pulled it out the bag on the day with another super PB of 02:55:11 on his old knackered legs LOL. He also came 9th overall in the race and came 2nd in his age group.

Grant Thornton 5km 1st September
On Tuesday night just gone was the Grant Thornton 5km run in the city centre. We had 4 athletes take part with the following great times : Mark Byrne – 19:25 (PB), Richard hourihan – 17:01, Mark Walsh – 17:26 and Eoghan Mooney – 17:50. Well done guys!

Upcoming Events
As you know we are coming into the cross country season. This is where all your hard training efforts will pay off

Sunday 4th October – Wicklow Novice & Even Ages – U8 – 200m U10 – 1000m U12 2000m U14 3000m U16 4000m – all boys and girls U18 girls 4km – 4km Women 6km Men – hosted by Parnell AC in Avondale

Sunday 11th October – Wicklow Intermediate & Uneven Ages – U7 – 200m U9 – 600m U11 – 1500m U13 – 2500m U15 3500m U17 4000m – hosted by Roundwood AC – exact location TBC

Sunday 18th October – Autumn Open Cross Country (formerly know as the Gerry Farnan) – location TBC! – Una would like us to enter a team into this

Sunday 25th October – Leinster Even Age, Novice & Master Cross Country – Avondale is a potential venue but this is to be formally confirmed

Sunday 8th November – Leinster Uneven Age & Intermediate Cross Country – location tbc

Saturday 14th November – British & Irish Masters XC – Dublin

Sunday 22nd November – Inter Clubs & Juvenile Even Age XC – location TBC – Fionnuala would like us to enter a team into this

Sunday 6th December – National Novice & Juvenile Uneven Age XC – location TBC

Sunday 13th December – Wicklow Senior XC – Avondale – 5km Women 10km Men

Sunday 3rd January 2016 – Wicklow Masters XC – Ashford – 4km Women 6km Men

Saturday 9th January 2016 – Glohealth 4km & Juvenile B Cross Country – location TBC

Juvenile League
There will be three rounds of the Juvenile League held between September and December and medals will be presented to those athletes who take part in TWO of the three events

Round 1 – Friday 11th September – Greystones (this is a change from the original venue as Inbhear Dee declared the original site at the Murrough to be unfit for the event)

Round 2 – Friday 20th November – Parnell AC

Round 3 – Friday 11th December – Bray Runners AC

Wake up and Smell the Roses Run

Do you fancy doing 28km tomorrow (29th August) with shorter options also available on route. We are meeting at the south beach car park tomorrow morning at 9.00am. See you there

Next Monday & Wednesday Training Sessions:

Next week’s sessions are as follows:

Endurance/XC Group
Monday 31st August – Road (no watches allowed)
1 x 2 miles at 10km race pace, 3 minute recovery, 1 x 2 miles at 10km race pace 3 minute recovery
4 x 100m hills
Meet at track, leave there at 7.15pm – jog to Superquinn to warm up – session will be in Charlesland

Wednesday 2nd September – Trail – Kindlestown Hill Session
First Group – 4 x 400m, 4 x 200m, 4 x 300m, 4 x 100m all with a jog back recovery
Second Group – 3 x 400m, 3 x 200m, 3 x 300m, 3 x 100m all with a jog back recovery

Marathon & BQ Group – only 58 Days to go!!
Monday 31st August – Trail – Kindlestown Hill Session
HILL TRAINING
6 /9 by 300M hill
Jog recovery

Wednesday 2nd September – TBC

Results

Frank Duffy 10Mile Phoenix Park 22nd August
Last week was the 3rd event of the SSE Dublin race series – Frank Duffy 10mile. Well done to everyone who took part, loving your pretty purple t-shirts

Warrior Run Sligo 15km 22nd August
Claire took part in the Warrior run in Sligo last weekend. She completed the extremely though hilly course and set a new PB for Claire by 5 minutes 🙂 Amazing Claire well done 🙂

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

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