Weekly News – 15th October

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

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

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

Next week’s sessions are as follows:

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

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

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

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

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


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

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

Upcoming Events

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

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

< 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

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