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!
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 ☺