Weekly News – 20th November

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


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 😀


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.


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 🙂