Wednesday, August 27, 2014

National Community Gmaes- Weekend 2

Weekend 2 of the National Community Games finals was held last Saturday and Sunday at Athlone IT. We had a large group of athletes competing from the club this year from u8-16.
Our u8 sprinters Katie Doherty and Cian Maye competed very well in the 60m and 80m, Cian making the A final finishing 7th and Katie making the B final finishing 4th. Lili O’Connor made it to the semi-final of u12 100m where she finished 5th just one place off qualification for the final. In the u14 100m Matthew Buckley and Ivie Okome both qualified from their heats and semis and in the final Ivie finished 5th and Matthew 7th, a great achievement as both athletes will be u14 again next year.
Our u12 middle distance athletes Aimee Doherty and Tom Kilgannon had a mixed weekend; Aimee was very unfortunate in the heats of the 600m falling at the start and so did not get to finish her race. Tom ran a very good heat finishing 2nd looking very comfortable, however in the final he got off to a bad start, mainly due to the group start policy and he did not get into his running, finishing 8th overall. Both athletes are u12 again next year and will have gained from their experience, we hope that the Community Games will change their start policy for the 600m event from a group start to a staggered start to avoid future incidences.
Our sprint relay teams got off to a great start on Saturday with all four teams qualifying from their heats. The U12 girls were going very well in the semi-final when disaster struck on the final change over and they were unable to recover in time to qualify for the final. The U14 girls and boys both ran well in the semi qualifying for Sundays final where the lads finished 4th and the girls finished 3rd in a very tight race. The relays were of a very high standard this year and it was a great achievement for both u14 teams to come away with national medals. Well done to the boys Kevin Conway, Kritsada Cooke, Matthew Buckley, Daragh Casey, Cian Maher and girls Emma Coroner, Ivie Okome, Lara Power and Aine Cooney.
Unfortunately our u16 mixed relay team of Peter Kilgannon, Brian Kiernan, Lua Hendrson and Orla Hays had to withdraw from the final due to injury.
The performances of the weekend came from Alex Hunter, Aine O’ Connor and Philip Maron, Alex took gold in the u16 Marathon with a strong display of running on a very tough course, Alex also claimed a second gold as part of the Meath Marathon team.  Aine O’ Connor was very close to an individual medal finishing 5th in the girls u16 Marathon but was rewarded with a silver one as part of the Meath team. Philip Marron was very impressive in qualification in the u16 1500m on Saturday and in Sundays final he put in another great performance and was only passed in the last 50m of the home straight, Philip finished 2nd and was just outside his pb , a great run in difficult conditions.
Well done to all our athletes who competed over both weekends.

Monday, August 25, 2014

Adult training sessions for week of 25th August

Congratulations to all those who did the Frank Duffy 10 mile at the weekend - you are now well on your way to your full or half marathon goal for the year - you are 4 weeks from the Dublin half or 8 from the full Dublin Marathon. Keep it up....

Basic beginners
Monday – Wednesday – Friday
600m jog (that’s 1.5 laps), 200m walk (Repeat 4 times)

Adult / F4L
Monday - Speed Session

Warm Up
Dynamic Stretching
8 x 1 min with 1 min rec
3 x 30m sprints
Warm down

Wednesday Tempo Session
4 x easy laps + dynamic stretches
3 x 8 mins with 2 min recovery
4 x easy laps cool down


Hill of Tara Session
each loop = approx.      2 miles inside on grass
                                   5 miles outside on road

Saturday Long Run

Group A – 11

Group B – 14 miles

Monday, August 18, 2014

National Community Games- Weekend 1

Weekend 1 of the National Community Games was held last held last Saturday and Sunday at Athlone IT.  A number of our members were competing in Art, Swimming, Soccer, pitch & putt, cross country and gymnastics. Congratulations to Aoife Cosgrove, Rachel Doherty, Laoise Murphy, Aoife Kelly and Riona Murphy who finished 4th in the U13 freestyle Swim relay on Saturday. Sophie O’ Connor competing for Trim placed 2nd in the u15 soccer tournament and Lili O’Connor finished 3rd as part of the u12 Trim soccer team. Aoife Rutherford and Aimee Doherty combined with Doireann Ni Fhlatharta (Dunboyne) and Nora Clarke (Killyon) competed on the Meath u12 cross country relay and finished 4th after a great run in the final on Sunday. Tom Kilgannon ran a great leg of the boys u12 cross country relay on Saturday but the lads just missed out on qualification for Sundays final. Daragh Casey and Karen Hayes were part of the Meath u13 mixed cross country team who finished 6th overall just 2 places off the medals.
Weekend 2 will see a large number of our members competing individually in the track and field events, with 4 relays also competing from u12-16.
The very best of luck to our athlete’s competing this weekend.

Thursday, August 14, 2014

Juvenile Training- Month of August

(Little Athletics U5,6,7 will resume in September… date to be confirmed)

Juvenile Age Groups Age Under 9+
The following training times are fixed for the month of August

Under 9’s  Born 2006
Monday 5.50pm – 6.50pm

Under 10’s, 11, 12, 13, 14+ (All age groups – excluding Gerry’s older athletes)
Tuesdays: 5.30pm – 6.30pm

Thursdays: *****(half hour max)*****
Under 9, 10, 11, 12, 13, 14+ (All age groups – excluding Gerry’s older athletes)
Long easy run on the track… session starts at 6.30pm sharp. (Arrive 6.20pm)
Session will last for only 20-30 minutes max  
Under 9’s: 2-4 laps depending on ability
Under 10’s+ : 4 to 6 laps depending on ability
Under 11’s+ : 4 to 8 laps depending on ability

Emphasis is on easy run… please encourage all athletes to attend

Under 9’s please disregard previous email sent on Monday with training time on Thursday for 6.30pm- 7.30pm. All ages are training together to do a long easy run for the month of August only while numbers are low.

Normal training times will resume in September.

Tuesday, August 5, 2014

Resumption of Junior training sessions

We hope everyone is enjoying their summer holidays.

unfortunately we will not resume training this evening due to a shortage of coaches still on holiday.

Training will resume next Tuesday 12th... We will send an email at the end of this week with details of training for the next few weeks.

All athletes are welcome to come to the track this Thursday 7th August 6.30pm for a very light long easy run to get the legs moving and the lungs working again. Arrive 6.20pm... start 6.30pm sharp.

Under 9 's 2-4 laps easy
under 10's+ 4 - 6 laps easy

Run will start at 6.30pm sharp.... parents must stay as session will be very short.... everyone will be gone from the track by 7pm at the latest...

Monday, August 4, 2014

Training Couch25K 
Monday 4th and Wednesday 6th Aug
Warm up 2 laps / drills/ stretch
Run 2 laps without stopping / walk 100m (Repeat 4 times)
Cool down 1 lap walking 

Friday or Saturday 8th/9th August
Warm up 2 laps / drills/ stretch
Run 3 laps without stopping – Walk 100m (Repeat 3 Times)
Walk 1 lap

Monday speed session
Warm up 4 laps
Dynamic stretching
8 x 2 mins with 1 min recovery
3 x 60m flying sprints
Cool down 2 laps

Wednesday tempo session
4 x easy laps + dynamic stretches
1 x 20 mins 2 mins recovery 1 x 8 mins
4 x easy laps


Hill of Tara run1 loop =  approx. 2 miles
Do what you can - take it easy, this is a tough run

Long run
Group A
8 miles
(Route to follow)

Group B
18 miles
(Route to follow)