Thursday, July 31, 2014

Alex- King of the Hills




Alex Hunter competed in the very challenging "King Of The Hill" in Keash on Garland Sunday 27th July. This 10K took the athletes to the top of Keash hill, (to put it in perspective this climb is the equivalent of running the height of Knocknarea all in the first 3K, an elevation of 327 m) . 
After the first 2k Alex ran on his own to complete the race in a winning time of 37m.21s. 

Monday, July 28, 2014

Adult / F4L
Beginners Session
Monday and Wednesday: Same session both days (12 laps in total : 5K)
Warm Up : 2 laps walking / drills / stretch
1½ laps jog and half lap walk – repeat 6 times (at least 4 times but 5 or 6 is the aim)
Walk 1 lap
Stretch

Friday / Saturday (12 laps in total : 5K)
Warm Up : 2 laps walking / drills / stretch
Run 3 laps without stopping
Walk 1 lap
Run 2 laps without stopping
Walk 1 lap
Run 2 laps without stopping
Walk 1 lap - Cooldown

Monday - Speed Session
Warm Up
Dynamic Stretching
10 x 1 min with 1 min rec
3 x 30m sprints
Warm down

Wednesday Tempo Session
4 x easy laps + dynamic stretches
2 x 12 mins with 2 min recovery
4 x easy laps

OR

Hill of Tara Session
1 loop = approx. 2 miles

Saturday Long Run

Group A – 6 miles
Ratoath AC – towards Curragha – Take first left after ratoath Rugby pitches and run straight up road all the way to the first crossroads. Take left and follow back to cross roads at Lagore (Donnelly's Cross) - turn left and finish at Ratoath AC

Group B – 10/11 miles
Start at track
Out to roundabout at Tesco
Left out towards GAA club, take next Right at top of Steeplechase, follow to Skryne road and take right back to village, past Graveyard, past Ratoath Inn
And follow road out towards Ashbourne roundabout
Take right after flyover into Harlockstown lane and follow road to old Ratoath Road
Take right and follow road all the way to track

Saturday, July 26, 2014

Glohealth National Juvenile Championships 26 July 2014

Ratoath A/C had 6 athletes competing in the Glohealth national juvenile championships at Tullamore over the weekend.

Peter Kilgannon was our only medalist with a bronze medal run of 52.70 sec (also a new PB) in the men's u 17 400m. Peter cruised through 200m in a swift 25.8 sec and finished very strongly up the home straight to take third. This run also earned him a place on the panel from which the Irish relay team for the upcoming Celtic games will be chosen. Philip Marron impressed with yet another superb performance in the u 17 3,000m when he took 8 seconds off his previous best to finish fourth in 9 mins 19.17 sec, just behind a trio of Mullingar A/C athletes. Lili O'Connor was another to narrowly miss out on a medal despite giving it everything in the u 12 long jump with a best of 4.26m for 4th but she has had a great season overall and will no doubt bounce back even better than before. Tom Kilgannon left nothing in the tank when he was involved in probably the best race of the day with 5-6 athletes battling it out over the last 100m in the boys u 12 600m. Tom was edged out of a medal with about 20m remaining and finished 4th in a new PB of 1 min 44.82 sec. Aaron Phelan rounded off day 1 for the club with a fine triple jump of 10.83m when finishing 5th in a very competitive event. Emma Coroner was our solitary competitor on day 2 and she finished a very credible 7th in the u 13 long jump with a 4.39m effort which is only 3 cm outside her best. Well done to all.



Lili O'Coonor approaches L/Jump board

Aaron Phelan in action in the T/Jump
Philip Marron tracks the leaders in 3K

Medalists in men's u 17  400m

Tom Kilgannon strikes for home in u 12 600m

Friday, July 25, 2014

Best of luck to all our athletes competing in the All Ireland Juniors this weekend: 

Tom Kilgannon 600 mtrs
Peter Kilgannon 400 mtrs 
Philip Marron 3,000 mtrs 
Lili O’Connor  LongJump
Aaron Phelan Triple Jump
Emma Coroner Long Jump

Live streaming will be on the Athletics Ireland website :http://www.athleticsireland.ie/news/glohealth-juvenile-champs-live-streaming/

Also keep on eye on twitter for updates : https://twitter.com/RatoathAC

Thursday, July 24, 2014

Dublin Graded Meeting July 23rd

Three of our  athletes competed in the Dublin graded meeting on July 23rd.

 Ciaran McCarthy ran a new 800m PB of 2 min 7.74 sec when winning his race in emphatic style. After a first lap of 64 seconds, Ciaran went to the front and won convincingly going away up the home straight. His season has been thwarted by a series of niggling injuries, so it is great to see him back to his best. Brian Kiernan, who is gearing up for the national combined events in August, also got in on the act with a new 800 PB of 2 min 11.38 sec in the same race. Brian has put in some really tough training sessions over the summer months for this event and we wish him well in the nationals. Colm Keogh is getting fitter with each race and after posting 12.1 sec in the 100m he was quoted afterwards by an anonymous source as saying that he felt he was ready to reclaim the mantle of fastest man in the club.


Monday, July 21, 2014

Adult weekly training schedule

New C25K group : Mon / Wed and Fri or Sat
Warm up.. 2 laps walking
1 lap without stopping then walk 100m (Repeat 7 times)
Walk for 2 laps
All of the above together totals 5K including the walk break between laps
If anyone feels strong they can jog the warm up laps no problem or shorten/skip walk breaks. See how you feel


Monday Eve Speed Session
4 lap Warm Up
Dynamic Stretching
Pyramid with 60 sec recovery – 1m – 2m - 3m - 4m - 3m – 2m – 1m
4 x 30m sprints
2 lap Warm down

Wednesday Tempo Session
4 x easy laps + dynamic stretches
1 x 20 mins with 2 min recovery
1 x 14 mins 2 min recovery
4 x easy laps

OR

Hill of Tara Session
1 lap = 2 miles
Do what you can – tough hilly session


Saturday Long Run (route details to follow)
Group A
6 miles

Group B
16 Miles
Tester for Marathon pace
(2 warm up – 10 at desired Marathon Pace
2 warm down)


Tuesday, July 15, 2014

Good Luck to our Iron Men


The club wants to wish the best of luck to our members Ian Phelan, Henry Fleming & Mick McBride who are participating in the Roth Iron Man challenge this weekend.







The guys will complete a course consisting of

3.85km Swim
180.25km Cycle
42.195km Run

A full years training down to this!! Best of luck lads 




Monday, July 14, 2014

Weekly Adult training

Basic beginners
Monday – Wednesday – Friday
200m jog, 200m walk (Repeat 8 times)

Blue Group
Jog 4 laps without stopping – walk 1 lap at pace – Jog 3 laps without stopping

Adult / F4L
Monday - Speed Session - 14-07-14
4 lap Warm Up
Dynamic Stretching
6 x 2 min with 1 min rec
3 x 30m sprints
4 lap Warm down

Wednesday Tempo Session – 16-07-14
4 x easy laps + dynamic stretches
1 x 20 mins with 2 min recovery
1 x 12 mins 2 min recovery
4 x easy laps

Saturday Long Run

Group A – 6 miles
Ratoath AC – towards Curragha – Take first left after ratoath Rugby pitches and run straight up road all the way to the first crossroads. Take left and follow back to cross roads at Lagore (Donnelly's Cross) - turn left and finish at Ratoath AC

Group B – 10 miles
Start at track
Out to roundabout at Tesco
Into village and right at Ratoath Inn
And follow road out towards Ashbourne roundabout
Take right after flyover past farms and follow road to old Ratoath Road
Take left and immediate right and follow road all the way to Fairyhouse Road

Run to t junction at Tesco and back to Track

Wednesday, July 9, 2014

Dublin Graded Meeting 9 July

We had 2 athletes competing in tonight's Dublin Graded meeting at Irishtown

Philip Marron continues to show impressive form and he improved his 800m best by nearly 3 seconds when finishing a close second in a time of 2 min 02 .07 sec.. Philip's split time at 400m was 61 sec and he steadily moved through the field on the second lap to get up for second right on the line. He had the added bonus of running a new club u 17 and Junior record. Peter Kilgannon ran 54.49 sec for the 400m and looks to be rounding into nice form for the nationals at the end of the month. Peter was also at pains to point out that he has only loaned out the 800m club record to Philip.

                                                               

Container Clean Up: Thank you!

Many thanks to Tommy Boshell, Ronnie Quigley, Fiona Casey, Darragh Casey, Eoin Clayton, Philip Marron & Peter Kilgannon for their hard work this morning clearing out and tidying up the container at the track. We greatly appreciate it. We ask that all equipment used during training to be returned to their correct places. All areas are labelled where equipment should be.

Tuesday, July 8, 2014

1500m Junior Women - Cork City Sports 8 July

Deirdre Healy rounded off a tremendous season with yet another PB of 4.46.46 in the Junior women's 1500m at the Cork City sports. Staying off the early fast pace (first 400m was covered in 68 sec), Deirdre worked her way up onto the shoulders of the leading 3 athletes with just over 200m to go. Despite giving it everything down the home straight she had to settle for fourth. Deirdre now plans to take a short but well earned break before commencing her preparations for the cross country season.



Monday, July 7, 2014

National Juvenile Relays Report - July 5th Tullamore


The National relays took place last Saturday at Tullamore Harriers, with over 1000 athlete’s competing in the u12-19 age groups the competition was fierce and 8 National records were broken on the day. We had 5 teams entered from the club but unfortunately our u14 boy’s team had to pull out due to illness.
The u18 boys took to the track first in the morning session in the 4 x 400m relay, the team of Ciaran McCarty, Eoin Clayton, Peter Kilgannon and Philip Marron put in a terrific run clocking a time of 3:36.95, the standard this year was extremely high and the lads just finished outside the medals in 4th place, their time would have being good enough for gold the previous year. They had however the consolation prize of setting a new senior and junior men’s club record smashing the previous one by over 7 seconds.
The afternoon session seen our u12 girls, u14 girls and u17 boys in action, The u17 boys team were first on the track, the team of Brian Kiernan, Eoin Clayton, Philip Marron and Peter Kilgannon were in no mood to settle for anything less than a medal in the 4 x 400m relay. Brian Kiernan got the lads off to a great start and with a very strong run and a slight lead over the chasing pack handed over to Philip Marron, Philip held the lead on the 2nd leg and handed over to Eoin, Eoin ran a very steady third leg and although passed he remained very close behind the leader for the handover to Peter Kilgannon. Peter kept his cool and tucked in behind the leader and with 200m to go went to the front, the Leevale athlete tried to respond but was unable to over haul Peter who finished strongly taking Gold and the National title. The lad’s time of 3:38.57 was only 1 second off the National record.
The U12 and 14 girls were up next, with 17 teams competing in the u12 and 14 teams in the u14 relay the competition for places in the final was going to be vicious. The u12 girls team of Aimee Doherty, Lili O Connor, Emma O Connell, Aoife Rutherford and Ella Healy were drawn in heat 3 and with a very good run and smooth change overs they finished 1st in a time of 57s qualifying them for the final as 3rd fastest seeds. The u14 girls team of Emma Coroner, Ivie Okome, Lara Power and Aine Cooney competed in heat 1 and had a very good run  to finish 2nd in a time of 52.99s, again qualifying for their final as 3rd fastest seeds. The finals were an intense affair, the u12 girls ran their hearts out and finished 2nd to a very powerful Blackrock team who also broke the National record, our girl’s time of 56.45 smashed their Leinster winning time of 58.88s. The u14 girls ran a great final and were unbelievably unfortunate to finish 4th in the final, the girls were 7 thousands of a second away from the bronze. Although they were understandably gutted on the day their great run and time of 52.87s should give them great confidence for the future.
Thanks to all athletes who put in a great effort in training over the past number of weeks.

There are so many different groups training now that weekly emails are becoming very tedious and too long winded so we will abandon them and use the Ratoath athletic club website and or Facebook to supply information.

Please refer to these sites for any information regarding training or upcoming events.


Basic beginners
Monday – Wednesday – Friday
200m jog, 200m walk (Repeat 6 times)

Blue Group
Jog 3 laps without stopping – walk half lap – Jog 2 laps without stopping

Adult / F4L
Monday - Speed Session - 07-07-14
Warm Up
Dynamic Stretching
10 x 1 min with 1 min rec
2 x 30m sprints Warm down

Wednesday Tempo Session – 09-07-14
4 x easy laps + dynamic stretches
1 x 18 mins with 2 min recovery
1 x 12 mins 2 min recovery
4 x easy laps

Saturday Long Run
Group A – 7 miles
Ratoath AC - Curragha - Turn left at cross roads in Curragha (Swans pub) and run straight past Tayto Park (on your right) - take first left after crisp factory - follow road all the way to the T junction on Skyrne Rd - cross the road and run on Flemington Lane and follow the road to the cross roads at Lagore (Donnelly's Cross) - turn left and finish at Ratoath AC

Group B - 12 Miles
Ratoath AC - Curragha - Turn left at cross roads in Curragha (Swans pub) and run straight past Tayto Park (on your right) - stay on the right after the crisp factory - follow road all the way to the next left turn - follow road to the T Junction on Skyrne Rd - Turn left and run back into the village - turn right at next cross road onto Flemington Lane and follow the road to the cross roads at Lagore (Donnelly's Cross) - turn left and run back into the village and finish at Ratoath AC

Other items
We are requesting that all members register as soon as possible for our own 5k race on Sept 14th
A link to the precision timing page is here
we would ask that you get as many friends, family and neighbours involved as possible


Remember to support 4 Star Pizza with their Club together promotion
Mention the club before you order and for all orders over €10, €1 will be donated to the club






Sunday, July 6, 2014

2014 AAI National u 20 Championships

Deirdre Healy was our solitary competitor in the junior womens ( u 20) championships held at the Cork Institute of Technology.  Weather conditions were blustery but Deirdre, who has two more years in this age category, took the bronze medal with a time of 4 min 47.34 seconds which is less than a second outside her PB. The Cork city sports will be Deirdre's last track race of the season before taking a well earned break.


Saturday, July 5, 2014

All Ireland Relay Photos - Tullamore 5 July 2014

The club had 4 teams competing in the All Ireland juvenile relays held in Tullamore today (5th July). All of the teams performed really well against exceptionally tough competition winning 1 gold (u 17 boys 4 X 400m in 3 min 38.57 sec, 1 silver (u 12 girls 4 x 100m 56.45 sec) and 2 fourth place finishes. A full report will follow.









Tuesday, July 1, 2014

Leinster u 14 - 19 T & F Championships

The Ratoath A/C medal haul from the Leinster u 14 - 19 track & field championships  held in Tullamore over the weekend was 2 gold, 2 silver and 2 bronze.
Philip Marron again demonstrated his finishing speed down the home straight with an exciting win over Paddy Shaw  in the boys u 17 3K - a new PB of 9 min 27.38 sec.. This time was all the more impressive when you take into account that the first 3 laps had been covered in the relatively slow time of 4 min 3 sec. Our other gold medal winner was Deirdre Healy in the u 18 1500m (4 min 53.27 sec) to add to her already large collection of championship medals. Aaron Phelan won silver in the u 17 triple jump with a best of 11.50m while Ivie Okome produced her best run of the day in the final to secure second in the u 14 80m with a time of 10.64 sec. Aine Cooney was a close 7th (11.04 sec) in the same race. Ivie also placed 7th in the 200m (27.46 sec) with Aine just missing out on a place in the final by the narrowest of margins (29.23 sec). Peter Kilgannon dipped 54 sec for the first time when running 53.81 sec and taking bronze in the u 17 400m while Eoin Clayton jumped 1.50m to take third in a very competitive u 17 boys high jump. Siobheal better keep training hard if she is to stay ahead of her son who is closing in rapidly on his mothers PB. Maria Rogers, Karen Hayes (u 14 1500m 5 min 31.47 sec) and Lara Power were others to perform very well but were just off the medal rostrum.