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Monday, June 23, 2025
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Mobilisation

Mobility stretches are a key part of any exercise routine, helping you get the best results and reducing your risk of injury. They lengthen and loosen your muscles, increasing your range of movement and flexibility, and reducing stiffness and pressure on your discs, ligaments, and facet joints. When performing the movements, relax your body, and breathe deeply and rhythmically. We have some tips on which foam roller to buy, including Gwyneth Paltrow’s $1000 made in China version ???? Happy rolling!

How does foam roll training work?

Foam and tube roll training work by applying localised pressure to chosen regions of the body using, prescribed techniques as explained below. When pressure is applied with a roller, the roller exercises with help increase the circulatory flow through that area reducing soft tissue damage and improving movement dynamics.

Can foam roller help prevent injuries?

Yes, studies have shown the benefits of regular that is easy to manage and comfortable to use. If your training type is performance, then choose a harder density roller with ridges. If you are interested in using the roller for additional training such as stability training, then choose a longer roller, rather than travel size. If you want to travel with a roller, then the mini roller is an ideal choice. It is important to ask the store staff if you have further questions to assure you purchase the right product for you.

Which foam roller to buy?

The TriggerPoint GRID Foam Roller comes with free online instructional videos showcasing best practices. That way you can watch as you roll to ensure you’re getting the best use of the tool. Some of the other benefits of this patented roller have to do with the design. It has a rigid hollow core constructed from quality materials that won’t break down. Unlike most flat foam rollers, this one has a multi-dimensional surface that’s meant to feel like a massage therapist’s hands. The GRID also helps improve oxygen flow and heal tissue.

BackBaller Rigid Foam Roller, Green

Made by an Irish company the BackBaller has teeth for an even greater self Myofacial release, you can take foam rolling to the next level with the BackBaller, by putting you in total control over the force applied in an unprecedented secure and comfortable manner. The BackBaller® is specifically designed to self-treat muscles in your upper & lower back. Due to the stability & control offered it goes beyond & is now the foremost product to knead out all muscle groups. 

EPE Foam Rollers hard wearing for self massage, core exercise ...

Firm density and long length make these old school foam rollers perfect for both massage, balance and core exercises. They are particularly useful if you are just starting out and you have a lower pain threshold. They can also be used for shin splints very effectively.

What exercises?

You will use your body-weight to create pressure on the foam roller while using the techniques as prescribed. This pressure can variable, for those new to foam roller training a lighter load can be enough to give you an effect, while for more experienced users a greater load might be preferred. An example to explain this method can be while rolling out the claves, a lighter pressure can be achieved by rolling out the calf while being supported by the other leg on the ground. To create a heavier load the user can place the supporting leg on top of the working leg, increasing the pressure. Another option can be to choose a harder roller. The guidelines will help optimise your foam roll training, allowing you to search in the best way for tight and restricted areas on your body. It’s a good idea to go barefoot or without shoes when you are foam rolling for a more relaxed feeling, being barefoot will help you be more aware when completing the exercises.

When you encounter a tight area – which could be a tender spot in your muscle – rest on that spot, breathe deeply, and slowly massage back-and-forth and side-to-side with a subtle rocking
motion for a few more reps or seconds, or until the tenderness you feel decreases by about 50%. When you cannot find any new trigger points, it is suggested to upgrade to a harder foam roller.

Foam roller training is for all and not just for athletes, everyone can benefit from foam roll training because becoming mobile enough to properly perform basic human movements will help to avoid overuse injuries and chronic pain later in life.

Thoracic roller

In this exercise, the foam roller acts as a hinge to help improve the range of motion in your middle and upper back. It is a good movement to mobilise the muscles of your neck and back.

Sit with your heels planted on the floor and the roller beneath the middle of your back. Lie back onto the roller so that it is just below your shoulder blades. Clasp your hands together and lightly cradle your head.

With your chin tucked in, slide up and down the roller, from your neck down to the level of your lowest ribs, but do not go too low into your lumbar spine. Repeat the exercise for at least 30 seconds.

Lat roller

This exercise helps loosen up the large muscles of your middle and upper back, reducing tightness, tension, and muscular pain.

Lie on your right side with the roller positioned beneath your armpit, and place your hands behind your head for stability. Use your back muscles to roll down from your armpit to the base of your shoulder blade. Roll back up and repeat for at least 30 seconds, then switch sides.

Glute/Piriformis roller

This exercise loosens up the gluteals at the outside of your buttocks and the piriformis toward the middle of them.

Sit on the roller with your right buttock and cross your right leg over the left leg. Rolling backwards and forward, work on the outside of your buttock before shifting your weight to the middle of the buttock. Repeat for at least 30 seconds before switching sides.

Lumbar roller

In this exercise, the foam roller works the muscles of your lumbar spine, helping mobilise your lower back. A strong lower back is essential for all sports, from running to weight lifting, and is important for anyone who spends a lot of time working at a desk.

Sit with your heels planted on the floor and the roller positioned beneath your lower back. Place your hands on either side of your head and cradle it lightly, without putting any strain on your neck.

Keeping your head stable, slowly and carefully slide up and down on the roller, from the bottom of your ribcage to the top of your pelvis. Repeat for at least 30 seconds.

TFL/ITB roller

This exercise loosens your iliotibial band (ITB), the band of muscular tissue on the outside of your upper leg, and helps general mobility in your glutes and hip muscles. It also loosens your tensor fasciae lata (TFL), a muscle in the thigh that is utilised in sports from hurdling to horseback riding.

Lie on your right side with the roller positioned beneath the outside of your thigh, just below your hip. Propping yourself up on the right forearm, with your left hand on your hip, cross your left leg over the right, placing your left foot flat on the floor for support.

Using your right forearm, gently push your body over the roller so that the outside of your right thigh slides up and down the roller, as far as your knee. Slide back the opposite way to your hip. Repeat for at least 30 seconds, then swap sides.

Strength Program

Men in gym with trainer exercising on fit boxes.
Three young fit men in crossfit gym with their personal trainer doing box squats, practicing box jumps. Rear view.

The core is the foundation for your movements, enabling mobility in the upper and lower body, directing power efficiently to your limbs, and stabilising your spine, ribcage, and pelvis against the stress of those movements, or of external forces exerted upon them.

Core training focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital. The starting point of this process lies in learning how to activate, strengthen, and control the muscles of your pelvic floor.

What is core mobility? Core mobility refers to the movement of your spine and hips. There are five main movement patterns involved: isometric, flexion, extension, side flexion, and rotation. It is vital to mobilise your spine and hips before exercise, to loosen tight muscles and encourage weaker, under-used muscles to function correctly. This helps to balance the relationship between muscle length and movement patterns, and allows for deeper muscle activation, improving your core stability and strength. It is best to maintain a full, natural range of motion to keep your body functioning properly. Joints and muscles that are hypermobile (stiff) or hypermobile (too mobile) will inevitably lead to imbalances. When this happens, one area of the body is forced to compensate for the lack, or greater range, of movement in another, increasing your chances of injury.

What is core stability? Core stability is the ability to control the position and movement of your midsection (trunk), in order to improve your posture and improve the efficiency of your limb movement. Core stability training targets the deep muscles of your abdomen, hips, and spine to create a base for support. The main deep muscles are the multifidus, transverse abdominis, and pelvic floor, which form a “cylinder” around the lower torso, with the transverse abdominis to the front, the multifidus to the back, and the pelvic floor forming the base. During most types of body movement—lifting, bending, sitting, twisting, walking, running, or jumping—these three muscles work to stabilise your lumbar spine, while your gluteus and quadratus lumborum muscles work to stabilise your pelvis.

The stability of your back depends on all of these muscles being strong and working together effectively. Because of the complex network of muscles and fascia (connective tissues) involved in this structure, activating or “waking up” your core is a key part of the training.


What is core strength? Core strength is the ability to perform challenging physical tasks that demand good form and control. As it involves all of the muscles of your core—both deep and superficial— it has a key role in core training, but it is important to remember that good core strength requires a foundation of good core stability first. Core-strength training works by pushing your core muscles beyond their normal demands or by holding positions to increase endurance strength. The greater the force exerted upon the body, the greater the amount of core muscle engagement, and thus the degree of core muscle activation and strength required. As you develop core strength through exercise, your movements will become adapted to a higher level of skill and performance.

Athletics Ireland has a great series of exercises and video online specifically for runners. I can also recommend a great book called Science of Running by author Chris Napier for those who want to delve deep into the science of running.

Below you will find a few simple routines that focus on the muscles used during running. Think of it as building your endurance to run more without increasing injury risk. All of these exercises can be done at home without equipment and includes a good foundation of mobility, stability and strength. You could do it 2-3 times per week after your run.

*build up slowly by choose 3-5 exercises. Think quality over quantity.

Hip rotation stretch

Hip Rotation Stretch

  1. Place your feet slightly apart, and hands-on-hips.
  2. Raise your knee-bent leg.
  3. Perform knee rotation to the right and to the left.
  4. Change the leg.
  5. Do 10 repetitions for each leg.

Glute bridge

Glute Bridge - Go Good Guru
  1. Start with feet shoulder-width apart, fingertips touching heels.
  2. Slowly lift your hips off the floor, squeeze your bum at the top.
  3. Repeat 15 times.
  4. If you have an exercise ball you can make this exercise harder.

Rearfoot elevated split squat

6 Squat Variations Every Runner Should Do
  1. Get in a staggered stance with your feet hip-width apart.
  2. Have your back foot elevated behind you on a chair or couch.
  3. Lower your torso straight down toward the floor.
  4. Bend your knees and allow a slight hinge at the hips.
  5. When your front leg is parallel to the floor, pause, then press through your heel to return to start.
  6. Perform three sets of 10 reps per side.
  7. Add weight as you progress.

Single-Leg RDL

Compound Exercises: Beginner, Intermediate, and Advanced Exercises
  1. Start with feet hip-width apart.
  2. Lean forward with a slight bend in the stance leg, don’t lock it out.
  3. The other leg is out straight.
  4. You want a straight line from head to heel, bending from your hips.

Heel drops

Best Leg Exercises - Leg Strengthening Exercises for Runners
  1. Stand on the edge of a step.
  2. Shift weight to the right foot and lift left foot or cross it behind right ankle.
  3. Balancing on the ball of your right foot, lift right heel and pause; then lower.
  4. Hold on to a chair or stair for support.
  5. Slowly do 15 reps on each leg (taking 3 seconds).
  6. Add weight to progress.

Side-lying hip abduction

Hip abduction gluteus medius weighted side lying - YouTube
  1. Lie on the right side of your body with your ankles stacked.
  2. Use your right hand to support your head, and place the left-hand flat on the floor in front of you to help you stabilise.
  3. Keeping your spine aligned, lift your left leg toward the ceiling with the foot pointed inward.
  4. Pause at the edge of the movement, then lower your leg slowly back to the start position.
  5. Repeat 10 times with foot point inward and then repeat with the foot pointing outward.

Plank with shoulder tap

Daily Challenge Plank Shoulder Tap - Lazar Angelov's Fitness Academy
  1. Start in a press-up position.
  2. Make sure your hands are directly under your shoulders and feet are in line with hips.
  3. Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder.
  4. Repeat on the other side.
  5. Keep repeating this while still keeping your body as still as possible and squeezing your core tight. 
  6. Do 20 times and add more as you progress.

Dorsal raise

Dorsal Raises - How To Do, Muscles Worked & Benefits | AMMFitness
  1. Rest your toes to the ground this will be your starting position.
  2. Rest your hands behind or beside your head and slowly move your upper body away from the floor.
  3. Hold the position for a second or two, then move your body gently back down towards the ground.
  4. Repeat the movements according to your level and goals.

Drop-squats

Challenge Exercise Demonstrations
  1. Stand straight up with your feet about shoulder-width apart.
  2. Going from being dead still drop into a squat position as quickly as possible.
  3. Your knees should make a 90-degree angle for the squat and as you drop down to extend your arms straight forward.
  4. Hold the squat position for a second or two and then stand back up to starting position. This completes one repetition.

2020 Terenure 5 Mile Cancelled

Meet & Train Run & Prize Giving

By AnnMarie Clyne

A sunny morning last Sunday saw over 7 running clubs represented at Sportsworld HQ for the inaugural prize-giving of the meet and train women only league.  We had been asked to host the event before we knew we were ultimate winners of the Diamond league so it was fitting it was happening on our own home ground. The event coincided with International Women’s Day but as one renowned sports journalist in attendance told me that morning – every day is women’s day!I  Now you know lads!! 

We started the morning with a fun run around Bushy Park on the old fartlek lap.  As we are an all-inclusive club our chairman Michael led the group out.  This was a social run so we had great chats along the way with many of our visitors delighted to have a run about in a new park.   As the route is out of bounds to us on our summer sessions it was interesting to hear some club members talk about discovering new areas in Bushy Park.   It was great to see all clubs wear their club vests but we did get funny looks from the park ranger who I’m sure thought we were doing a race without a permit!  

After 30 minutes we were back in the clubhouse for a range of home baked treats that was up there with the standard of our annual cake sale.  The spread was amazing!   I have had a number of emails since thanking us for hosting the event and I’ve no doubt that it will form part of the prize-giving ceremony going forward.  Thanks to everyone who helped out on the morning, Emily, Aileen & Michael, Val & Ann on teas/ coffees, to all the bakers and suppliers of treats and to DJ Anthony Gillen who provided the sounds on the decks /microphone.  Thanks also to all Sportsworld runners who helped out our visitors on the day, stopping with them when they struggled and helping others to navigate the route.   No doubt I have forgotten to thank someone so please don’t be offended……Peter Knaggs has me on a writer’s deadline and I’m knee deep in Coronavirus crisis management in work!!

In wrapping up, congratulations are due to every single participant but especially Team A and Team E coming first and second in their respective categories.   Congratulations also to Lorna Quinn who was awarded second overall lady.   We had six teams entered in the league, the largest club representation overall.   A shout out should be extended to our new club members who gave meet and train a try out with the promise that it would be great fun ….I was told the same when I signed up but we all know fun is not exactly what we would call it!!   For some reason though we get sucked in every year and I know they will too.   There is something about special about this event, it could be down to the new friendships formed, perhaps its the team spirit as it is not about one individual or the fastest runner or maybe it is the big spread afterwards but one thing is for sure, we’ll be back again in November!

Bohermeen Half Marathon

By Grainne Lynch

Some pictures by Peter Mooney

Second time lucky I thought when I signed up for the Bohermeen Spring Half Marathon. I had to skip it last year due to injury. My training this year was going great until the beginning of February when yet again my hip let me down accompanied this time by a bit of plantar. 10 days off running and then lowering my mileage considerably meant training was not ideal but I was just delighted to make the start line!

Race reporter Grainne in full flight

I travelled down with Martin and Karl, Martin kindly driving us down.  The lads chatted about race times and strategies but I was more concerned about my impending trip to India being cancelled by an outbreak of the Corona Virus so I produced a massive bottle of hand sanitiser that I forced the lads to use as well – I did consider masks but figured that might be pushing it! Parking facilities consisted of a massive, mucky, swampy field. Martin grumbled that his car was built for a race track not a mucky field. There were a few cars wheel spinning trying to get parked and as the field proceeded to get muckier there is good chance they are still there trying to get out. That is exactly where my car would be had I driven so I appreciated the lift!

James on his way to a great time

Once in the hall familiar Sportsworld faces began to appear. In a panic I managed to get one photo (Peter Knaggs messaged me the day before telling me not to bother coming back without a photo and a race report). I did a quick warm up with Jess, David and James on the track where we met Laura Kenny anxiously looking around. She told us her aim was not to be last in the entire race (needless to say she was nowhere near last)! 11.05 and we were off. Emmet sailed by me within the first minutes. I shouted after him to keep me some soup and sandwiches after to which he replied “I can’t promise anything”. True to his word he kept me nothing! I settled in with a little group and we kept a steady pace until the14th KM where my lack of long runs showed and I started to struggle despite their words of encouragement to keep with them. I fell behind a bit but managed to keep them in my sights. I stumbled across the finish line in a time of 1:44:45 delighted with life to break the 1:45. Not a PB but less than a minute off it.

Emmet before the soup and sandwiches

The course itself consists of 2 loops, one big and a slightly smaller one on winding country roads with some rolling hills. We were treated to a hail shower in the middle which whipped up a wind. Poor Karl was on the hill with the wind in his face for this. Luckily for me I was a lot slower and on a nice flat part with the wind behind me.

There was a great spread of soup, sandwiches and cakes afterwards and of coarse the goodie bag consisting of a potato and a packet of Tayto (only in Ireland would you get a spud in a goodie bag).

A few packs of these also useful if there’s ever a ‘Storm Grainne’

Karl Chatterton led home for Sportsworld in an impressive time of 1:19:36 – nabbing himself a 10sec P.B

A personal best for Karl

Jess Kennedy was the first Sportsworld girl home with a super time of 1:37:49. Great running from Jess considering she was hoping to break 1:45!

Well done to everyone who ran!

Karl Chatterton                    1:19:36 (a PB!)

Martin Doyle                        1:23:15

Brendan Keogh                    1:23:50

James Dawson                     1:30:54

David Kennedy                     1:33:13

Jess Kennedy                       1:37:49

Emmet Wardell                    1:38:28

Crona Clohisey                     1:40:18

Grainne Lynch                      1:44:45

Laura Kenny                         2:08:26

Ticknock IMRA 6k

By Karol Cronin

While the rest of the country was bracing itself for Storm Jorge, Dublin was treated to a cold but bright, sunny day. There were concerns that the race would be postponed (again) but common sense prevailed as the 6k race got off promptly from Ticknock Car Park with around 150 runners.

The race started up a steady stone road and levelled off passing a set of mountain bikers cheering us on. The course turned up a trail to it’s first small climb where we followed the yellow and red tape markers attached to branches that showed you which way to run. I pushed out in front early with two other runners following behind, trying politely to overtake walkers and dogs on narrow gaps through the trail.

The first technical part came early where we turned off left from the trail and climbed up a steep gap through the forest. In heavy rain this would be like a overflow for water coming down the mountain. The ground was rough and mucky with pools of water all around.

Out of the forest, the course followed the Wicklow Way for a brief spell and then took a sharp left skirting along the outside of the forest and running on a trail of shiny quartz rock and pools of water. All the time you are focused on finding best place to plant your foot on and keeping a good rhythm. 

When we reached the first phone mast the course began a descent and the ground became muckier as the race went downhill through a pine forest. At this stage I had made a bit of a gap from the other runners. Leaving the forest, there was a sharp left which brought you on to some welcome flat and muddy ground. To your right there were great views of Dun Laoghaire as you skirted along the other side of the mountain. 

The course then went briefly on to a paved road which I thought was going to bring us to the finish line. But we ended up back on a trail that brought us around Three Rock and the other phone masts. There were a few testing ups and downs as I could feel my legs begin to get tired trying to dig into the soft mud and avoiding more pools of water.

Finally, the trail took a final descent to the finish area where you could empty the tank as the the ground was quite hard. I finished in 24min 40sec in first place with a bit of breathing space. It is a really great course to do as it is relatively short and has a good variety of ground you run on and technical parts to test you. Plus the weather was super which makes any race better.

Well done to the organizers who made a great course and marked it out very well and to all the runners who competed. There is also such a nice atmosphere at these races Thanks to Peter Knaggs for volunteering and all his shouts of support. There was tea and sandwiches back in Taylors Three Rock for all the runners before Storm Jorge arrived to Dublin.

Naas 10 mile

Report by Andrew Brett

As the old proverb says “March comes in like a lion, and goes out like a lamb”. So it seems anyway.

After the arrivals of Brendan, Ciara & Dennis in February it was the turn of Jorge try his hand with the running Gods as we entered March. Perfectly timed to strike just in time for the inaugural Naas 10 mile race which took place on March 1st.

The last few weeks I have stepped up training a bit in advance of the Rotterdam Marathon which is due to take place in a month’s time. Between the 3 aforementioned storms of February and the ongoing will it / won’t it debate over whether the event will actually take place due to the Coronavirus concerns, I have wondered aloud many a time as to whether I’m mad in persisting with the training. As most people who are in the running community know we’re all a little bit mad so bearing that in mind I put my name down for the Naas 10 mile in an effort to see where I was at fitness wise and to see if all the character building long runs in the storms were working or not!

The race itself sold out with 800 entries. Knowing this in advance I set off early so that I could ensure a decent parking spot. Naas is actually really close to Dublin and from Rathfarnham to the start line was barely 25 minutes. It was nice to see a friendly face down there in the form of Sadanand, who is currently putting himself through the paces for the Zurich Marathon at the end of April, so we did a quick warm up and readied ourselves for the start.

There was a really relaxed atmosphere at the start line with everyone chatting away and in good spirits. It looked like we had dodged the worst of the weather as the sun was shining as the gun went off and it appeared that wind would be the only element that we would have to deal with. That was nice of Jorge to lull us into a false sense of security. He’s good like that.

The route itself is fairly unremarkable. It starts off with an out and back section on a footpath / cycle lane for the first 4 miles or so and this is followed by a 3 mile loop that you complete twice. The out and back section was very exposed so the first 2 miles were straight into a headwind before we got reprieve at the turn. The looped section was more enjoyable with a stretch down by the canal which was quite nice. There was a water station here too which we ran by twice. The 2nd loop was quite congested as you were passing plenty of runners who were still on their first lap and it was quite narrow in places. Jorge made an appearance after about 7 miles with a huge downpour of hailstones & sleet which lasted until the finish. In like a lion and all that. All in all though it was well organised and to the credit of the team who were in charge they were very quick to look for feedback off the runners after the race so that they could make improvements to future editions. There was a good spread of cakes after and no shortage of coffee to help warm us back up.

The race itself was won by a local runner Sean Doyle in an excellent time of 52.09 especially given the conditions. Brian Leahy of Raheny came 2nd in a time of 55.29 and yours truly was 3rd in 56.23. Well done as well to Sadanand who finished 6th in a PB time of 58.26. The women’s race was won by Edel Gaffney in 1.03.25 with Sinead Tighe from Brothers Pearse coming home 2nd in 1.09.35 & Dunleer’s Siobhan Hanratty finishing 3rd in 1.10.24.

All in all the trip to Naas was worthwhile and was a much needed blowout on the roads. Whether Rotterdam goes ahead or not is out of our control and whilst it’s seeming more and more likely that it will get cancelled the plan now is to just train as normal and see what happens. Worst case scenario the fitness will be banked and can be put towards another race later in the year when hopefully the threat of the coronavirus will have subsided. Here’s to the rest of March, hopefully out like a lamb!

Leinster Indoor championships

Report by Conor Keating, photos by Peter Knaggs

With all the storms we are having at the moment I reckon that The Great Outdoors’ sales are doing well but I think a lot of people are thinking the opposite in general – treadmill (aka deadmill) runs have become more frequent on Strava even amongst hardcore runners.

For me and a few other Sportsworld runners, we found the great indoors in the fabulous National Indoor arena in Abbotstown competing in the National Indoor Arena (NIA) Live meetings, during the last few months, and the Leinster Indoor Championships last Saturday.

NIA Live, is a 6 meet series, running from November to February and encompasses all indoor distances from 60 to 3000m. The races are also a good opportunity to do speed work, in spikes, for the last few XC races of the season – saying that when I did the 3000m at NIA live in January 2018 probably did help me that much for that XC ‘race that people still talk about’ in Clarinbridge 2 weeks later.

Back to 2020 I competed in 3000m in NIA Live, on 27th January, and I was happy with my time of 10mins 10 secs – 27 seconds faster than my time in January 2018 and 11 seconds faster than my outdoor 3000m PB. You’re never 100% sure what the standard of the race will be in NIA Live but I was fortunate that there were a few people just ahead of me that night which pushed me onto a good time.

With that confidence boaster, and on the premise that the best athletes in the country will be saving themselves for the National Championships the week after, I decided to enter the Leinster Indoor Championship 3000m.

A quick look at the entry list debunked my aforementioned assumption as of the 7 senior athletes entered, 2 were also down to do the National Indoor 3000m the following weekend. There were 34 entries into the 3000m (between junior/senior/masters) and not many had their PB next to their name but of the ones that did most were a bit intimating ‘ A junior with a PB of 8.22…must be a typo…quick Google search..no that is correct. The timetable said that all men, competing in the 3000m, were going to be in the same race but I thought that that would be unlikely as 30 plus on a 200m track seemd a bit too much – so I wasn’t sure, up to race day, if the senior race was going to be grouped with the juniors or the masters. Marting, Nevan, Elaine and Peter were also entered in the Championships. I considered asking Martin for a lift but his first race (1500m) was scheduled for 11:30pm while my race was 3:30 so it was a bit early for me. Martin ran a great race to pick up a silver medal, being his first medal of the day… Peter was also in the same race and ran a fantastic 5.10 to pick up the bronze medal. Peter told me that he only started doing Indoor races this year and he shown great progress over the races – running 5.49 for the mile in NIA Live on 11th February, 5.41 for the mile in NIA Live on 18th February and then another improvement in the Leinster Indoors – well done to Peter and a fully deserved medal!

Also earlier in the day Nevan ran a great PB of 9.07 for the 60m.

Having got the bus I arrived just before 2pm and literally one of the first things I saw was Elaine lining up on the blocks for the 200m sprints where she ran an impressive 29.03. Elaine now holds both the outdoor and indoor club record for the 200m.

Just past 4pm it was Martin’s second race/medal of the day, and he went one better picking up a Gold Medal in the 800m! Also doubling up was Nevan who ran a solid 30 secs for the 200m. 

Shortly after it was my turn and the 6 senior athletes were grouped in the same race as the 10 young whipper snappers. I was just looking to run my own race and try to improve on my time of a few weeks ago. The pace was fast, and I tried not to get sucked into it too much and just try to run a consistent pace based on my ability. I reached 1200m in 3.55 (It was 4 mins exactly when I set my PB a few weeks before) so I knew if I kept it together I could set a new PB. Thankfully there was a few people around me, and on the same lap, who I could work with and I just about held it together to finish in 10.06 – 5th out of 6 in the senior category and 13th out of 16 in the race overall. I did get lapped 3 times, by the 3 standout people in the race, but was happy to hold my own otherwise and pass a few people in the last few laps which indicated I paced it fairly well.

The final Sportsworld competitor of the day was Elaine in the 400m, roughly about 3 hrs after her 200m. Arguably the best was saved till last as Elaine flew 2 laps of the track to take gold in 64 secs.

A great day out with my clubmates and well done to Martin, Peter and Elaine on taking home some bling.

Thanks to Martin, as well, for staying around to give me and Elaine a lift home.

The next day I was in Phoenix Park for the Sunday Long Run, and everyone who was there will concur that it was a case of slipping/sliding and trying your best not to fall over.

Hopefully the weather will improve as spring comes and I am looking forward to the outdoor graded season starting at the end of April. The races are every second Wednesday night and I hope to improve on my times from previous years. The races are really well organised and there is an A,B,C and D grade races. With club track training starting at the end of next month it’s also a chance to translate that training into a race (and get some sneaky practice in for the club track championship). Not to long till spring/summer now I promise. 

John Treacy Dungarvan 10 Mile 2020

Better late than never. After some gentle reminders and a two-week delay to get my story straight here is the race report for the John Treacy Dungarvan 10 Mile.

This race is held in honour of one of Ireland’s greatest athletes and more lately CEO of the Irish Sports Council, Waterford native John Treacy. His greatest achievement is a silver medal in the marathon at the 1984 Olympics. He still holds the Irish marathon record with a 2:11.23 in Tokyo in 1990. (He did run 2:09.15 in Boston, but Boston doesn’t count for official records due to its point to point course)

After reading the race report from last year were a number of Sportsworlders travelled down I decided to give it a go even though it was only a week after the Raheny 5 Mile. The race is always a sell-out and this year was no different with the 3200 entries being snapped up in record time.

After a 2-hour drive, a quick warm-up with Diarmuid and a catch up with the other Sportsworlders and Damien Geraghty formerly of this parish, we all made our way to the start area where there was a great atmosphere. The weather was fine temperature-wise but as has been the norm lately there was a strong breeze.

Before we knew it we were off. The course starts with a small loop in the village and then you are off into the countryside. The course is a big loop on country roads with only one really sharp turn at about halfway. After a flat start of about 2km, there is a steady climb for about 2km followed by a sharp downhill. This I felt was the pattern of the course with gradual climbs followed by steep downhills. After about 10km there is a flat section of about 3km before the last climb before the welcome descent back into the village for the finish.

As for my race, I felt great for the first half and was on pace for my target but in the second half, I felt the previous weeks race and dropped a little off the pace but was still very happy with my finish time.

There were some great performances from Sportsworlders led home by Martin Doyle for the men and a brilliant performance by Andrea to place 10th lady. The race itself was won by Mick Clohisey in a course record of 48.15 and the first lady was Aoife Cook in 54.22.

After the race, there is a brilliant spread in the sports hall where I stuffed my face with sandwiches and crisps. Also a special mention to the race t-shirt which is sponsored by Nike. I’d recommend this race to everyone even with the long drive.

It’s a wrap from the last meet & train cross country league

by AnneMarie Clyne

Sunday 16th February 2020 saw a hardy bunch of 28 Sportsworld ladies take to the field for the last of the four cross country races in the meet and train league for 2019/2020 winter season.  This final race of the series was at Abbotstown on part of the national cross-country course and soon to be venue of the European Cross Country Championships in December 2020.   How lucky were we to be on such prestigious grounds?  Leading up to the event Storm Denis (AKA Denis the Menace) was making its mark with many sporting events being cancelled over the weekend.   It was my job to keep on eye on emails from the organizers to see if similar fate was to happen to our race but alas it was not to be.  I’m actually not sure if I ever heard of a cross country being cancelled due to poor weather conditions! 

Prior to the race start there was a lot of excitement gathering, mainly relieve in the fact it was the last cross country of the season.   There was fighting talk from certain individuals of getting 11 hours straight sleep when others were feeling they didn’t get enough sleep (me!).    Others were debating whether it was a flat course or not (It’s not in case you are wondering!).   Michael saved the biggest surprise of all for the final race bringing us the big red tent of Sportsworld, he told me before that he didn’t want to spoil us up to now!   How he managed to put the tent up in Denis the Menace we don’t know but we were very grateful and the envy of all the other clubs who had to get ready in the shrubs behind.  VIPs for once!

At 11 a.m. we were brought to the start line and the rain and wind really started to make its mark.   Instructions were given but no one was really listening, we just wanted to get this over and done with.   We knew we had three laps to do and that is all that mattered.   In 22:27 the race was over with the final runner crossing the line … in the blink of an eye you could miss us!  Except you couldn’t, I’m sure the supporters saw how difficult it was to battle the wind.   At one stage I found it hard to catch my breath and ended up turning my head (swimming style) to try and get air into the lungs.    I got a great sense of satisfaction passing out one lady just as we were coming into the home straight, she had sailed past me earlier but I kept her in my sights and with a final push managed to catch her with a bit of sprint for the line.   Everyone had their own struggles during the race but despite the weather we had a great performance from all team members.     

We had fantastic support along the route with husbands, sons and daughters coming out in force, and even some family members travelling as far as Canada to cheer us on ……well maybe it was to cheer on a certain Canadian club member but we’ll take the cheers when we get them.    Many thanks to all the club members who came out to support us over the four races since November, especially to the lads on Sunday who also took an opportunity to take a long run on the national course.  I know you felt for us on the day.   Special thanks goes to Emily, not only did she come out of her sick bed to be with us but she ended up helping some of us with the simple task of tying our shoe laces.   Apparently there is a knack to avoiding them coming off and it worked!    Thanks also to the bakers who made home made treats, the best bit is always the tea and cake afterwards although the red tent is up there now!

The best news of all came later in the evening when we found out that Team A won the over league in the Diamond category and Team E took second place in the Bronze category.     The cup is coming home!    Prior to the race, we had been asked to host the prizegiving event at our own HQ starting with a fun run and refreshments afterwards so it will be nice now to be presented with the cup on our home turf.  Save the date: March 8th with a 10 a.m. start time.   (More to follow on this).

The meet and train league is all about the team and not about any one individual.   As we have come to learn, every place counts.  The team spirit between our club members and even other competing clubs is fantastic with new friendships having formed as a result.   The best thing about meet and train is that it is a very inclusive event with all levels welcomed and valued.    For some club members it was their first time to try the meet and train event ….whilst they may have been cajoled to take part back in November I know they will be back!

So lads and ladies it is a wrap for now, before signing off I’d finally like to thank Maria Varley for helping me to get the league off the ground at the beginning of the season – she is a great wing woman to have by your side!

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