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Dunadea 10K Report by Paul Mitchell

Donadea Forest Park is a real gem. The forest is located a short distance west of Clane, Co. Kildare in the walled demesne of the Aylmer Family (1550 to 1935). Only 40 minutes from Dublin this is a wonderful place for a stroll (or run) through deciduous woodland. There is a lake, a ruined castle and, and a coffee shop!

Donedea Running Club hosted a 10km trail race in the park on Saturday 11th October. Amongst the 250 odd competitors, some recognisable faces, Barry Minnock, Mark Scanlon, Sarah Mulligan, Pauline Curley and Sportsworld’s own Orna Dilworth (winner of the National Ultra at this venue earlier this year). The omni-present Lucy Darcy Sergeant Major’d the chip timing.

“Season of mists and mellow fruitfulness”, the runners set off bathed in warm autumnal sunshine. The first 3km were on road along the outside of the Demesne wall, followed by two loops of undulating forest trail inside the wall. The underfoot conditions were good – for the most part loose chip trail, with some sections of fire road.
Setting off with the main group of sub-40 hopefuls I settled into a nice sharp pace. The leaders quickly separated from the rest of us and drifted away up the road. Climbing doesn’t agree with my constitution and the initial drag to the park entrance was beginning to take its toll by the time we passed through the main gate. Fortunately it didn’t get any worse inside the park. Mostly the trail section was flatish but there were two significant climbs close to the entrance to the park.

I was running in a group with Pauline Curley. For the first 4.5k she was a couple of metres behind, but then moved ahead by a couple of metres. It was tough going but I worked hard to stay within 5m of the group in order to give myself a chance to battle with them at the end. I’ve never run a 10km race before so I was not sure how much kick I had, or Pauline had, or anyone else had for that matter. That was going to be interesting to find out! On the 2nd loop the climbs occur at around the 8.5km mark. Just before the climb I put in a surge to come up to Pauline. As she climbed the first I noticed she wasn’t pushing as hard as she had on the first lap and I surprised myself by being able to keep with her. On the second climb we were side by side at the beginning of the climb, we passed some encouraging words between us, and I drove up the climb ahead of her. I had seen her kick hard at the top of the climb first time round, so this time I kicked hard, at a place I’d usually want to catch my breath, and then I really pushed the descent as I knew I was faster on the way down and I wanted to break the umbilical cord between myself and the group to give myself a comfortable margin in case one of them put in a strong finish. 600m to go – lungs bursting, legs weary – not much left in the tank – pushed hard – checked over the shoulder a couple of times – but just held out. Finished in 37:12. Not earth shattering but I was happy enough with the time – plenty of room for improvement! Pauline, finishing 3s later, told me she had done the course in 36mins last year – I wouldn’t have been able to match that. She’ll be back in form again soon I’m sure.

Male Winner: Barry Minnock 32:17 1st
Female Winner: Sarah Mulligan 34:43 7th
Male 40 Winner: Paul Mitchell 37:12 17th
Fourth Female Orna Dilworth 40:09 28th
(Full Results on PrecisionTiming.net)

Tea and sandwiches back at the local GAA club rounded the day nicely. A well run friendly race which I would thoroughly recommend.

Dublin Novice 2014

Well done to all those running in today’s Dublin Novice cross country in the phoenix park. The course was in great shape despite rain over the weekend.

In the ladies race we had newcomers  Aggie and Margaret both running really well. In the men’s race we had a fantastic  run from Paul Mitchell with  Noel, Kevin, Tim, Mark, Trevor and Brian also running.

We hope to get bigger teams for future races after the marathon is over.

Downlaod the results here.

Galway Bay 10k 2014 Race Report

Galway Bay 10k 2014 Race Report
By Maura Ginty

Background

Ugh – my year since last sept has been dire running wise, injured, and then trying to get back form since this January. Unsuccessfully. Since mid July I have just been running 4 times a week, a nice no stress 10k with aim of building a good base and then getting back to solid training. Figured the galway 10k on first weekend of October would be a nice little test of where I was at and maybe give me confidence to start sessions.

Oh who am I kidding?!!?! I can not write this race report without more of a background to the story of me and this race… a story that resulted in me falling head over heels with Sunday afternoons of mud, styrofoams of tea and goosebumps (the wrong kind)

Galway bay 10k 2011

Background

I had started running in 2011, had been doing well racewise and joined SW about a month before this race. My first 10k was a 42min job* in the February so I assumed a bit more effort into the running craic would grant me the sub40 in no time. Since then, I had been doing well in the racing and been progressing (as expected from a first-timert). The race was marketed as being flat and fast and AI certified, so I planned a nice sub40 with a good Galway style Saturday night later.

I had gone down to club earlier in the week and Emily had been on about the Dublin novice on the Sunday. I had mentioned the Galway plans, she said to take it easy there (of which I had absolutely no intention of doing) and the Novice was only 4k or something and would be grand, bit of fun. No probs so.

The Galway race

So did the race, felt the usual feelings of pain, agony, determination, lung collapse etc, was on target at 5k but it was pretty clear I was going no-where fast. Was coming into the chute slightly desolate as clock was showing 41xx, but that was quickly surpassed by usual feelings of euphoria and relief from hell that is racepace 10k. As I was getting my bearings (being a cross between wretching, fainting and crouching down) some random girl came up to me and thrust a fairly sizeable glass vase and an envelope unto me, with a big smile and a “CONGRADULATIONS – first lady!!!!” Now this was a all lot for me to take in; not least the fact that i had morphed into a lady. I opened the envelope there and then and jeepers (and it really would be vulgar of me to say any more). In any case, I was clearly chuffed with the win, but a little embarrassed with what my time achieved.

After

I stayed around for the Half after to suss out. And there was those girls from the club– in their SW singlets. Aoife, Crona, Lucy and Jean – gazelle like eating up the ground on the course, running, chatting away, smiling and just all cruising to a really comfortable team prize; all in faster pace than my 10k – for more than double the distance. Oh, how I just wanted to be in that group…

That night

Out on the town that night in Galway, I was not drinking due to over eagerness for the real fun of the weekend (i.e. Sunday. Per Emily).

I really hoped that my booze abstinence would not impact the group- which rather strangely included all of my little brother’s college class. The craic was mighty, so heck it – I thought they would all appreciate a jagerbomb each to really kick things off – all funded by envelope. My intentions had been to bail home relatively early, but also did not factor that my sister and her gang had the heroic intention to do all-nighter to culminate in the irish WC rugby match the next morning.

Won’t go into this further, nor indeed the train journey at stupid o’ clock the next day- but in any event i landed in heuston in one piece. And that’s the main thing.

The morning after

Now, when emily had said “magazine fort” and started giving elaborate directions, i kinda tuned out (sorry emily) and thought “yeah, yeah – will google maps..” Turns out neither my maps nor taxi man could locate this mercurial fort; though at least maps was confirming phoenix park vicinity, my dublin driver disputing the fort even existed.
thankfully, this time the SW guys had allowed plenty time for this eventuality. So me and taxi-man (who had sheepishly turned his meter off, after good old wikipedia confirmed fort existence) whilst ending up 50mins late, were in grand time.

that being said, i vowed i would start the driving lessons that week.

Anyhow I had arrived at Magazine Fort!

Here, i appeared to have been transported to the ballycroy sports day 1989; there was a guy with a megaphone, there were kids in vests, lots of people were shouting a lot, i did not understand anything. Well, after a good look around, I realized my dublin life to then had been quite sheltered; flitting in and out to work, faffing about to dundrum, lots of pubtalk etc. etc. Heck – i was just back from a big commercial race, with music, hydration stations and a 60mins plus wave.

I saw the SW banner and wandered over, just me and my 3 bags from weekend adventures. And there was Lucy (who i had last saw on the prom), happy out, randomly handing out race numbers. Bizarrely mike dowling was also in the thick of things (did not realize the connection).

i was given my SW singlet for the first time (oh the joy!), my runners were subject to much discussion, of which i contributed nothing, but eventually after a bit of action with a screwdriver, everyone came to a “they’ll do” consensus.

The race the morning after

And with that, my first XC race started. And i would prefer to speak no more of it.

Instead, i hope i can insert a pic of me midst race here. I initially hated this photo – I was going through an ill-advised blonde highlights phase, i had seemingly decided that the best way to wear singlet was OVER my top, i was clearly in significant pain and it is debatable whether there was tears [Michael/Eoin – can ye find this pic? i could not on FB/website – but it was defo there at some time, no hassle if not – they will get the point].

We finished team gold!

Mick informed me i had scored!! (cue initial worried look – I had not touched those Jagers, surely?). We were a pretty damn fine team – ruth, ciara, me, natalia, catriona, anna, erin (don’t know where Shona was). i was hooked!

That novice medal is my prized possession. I think the crystal ended up with my mum. The rest of the envelope financed the singlet and also a snazzy SW jacket. And I knew where my heart lay.

Galway bay 10k 2012

I had been running real well all this Summer, the sub40 attempt was ON! In fact, at the start of this race, I reckoned I was in 38min form. Now as with above, I would also prefer to speak no more of this race. The attached garmin link is here -http://tinyurl.com/ljdgwe7 the first km is hilarious, i really had been that confident. Ended up an excruciating 40.06. And the next AI certified 10k was realistically in 6 mths! Well, I had a damn good night in Galway (as I was now exempt from the Novice on the sunday).

But the six seconds got to me big time and i ended up spending every night for the next 6 months fantasising about a 39.

Galway bay 10k 2013

Injured. sigh

Galway Bay 10k 2014

Since Summer, I had been doing all my random running at about 5.20 pace (km’s – clearly). so with my years of running experience, figured – yep, 45mins sounds about right and went out with this aim. did not look at watch during race, apart from at 1st k to ensure i was on time – yep, bang on. Came past the chute as clock was ticking over to 45 so unsure of whether i actually got the sub 45.
At time of writing results aren’t available, so no doubt will give you all a thrill to check whether i did indeed make the famed 44’s. i started a bit behind the mat so maybe… I think i may have been able to do better as (1) did not spend from 2k onwards vowing to never run again and (2) was able to sprint (term used loosely) over last 500m. but this would be extra 30 secs at most.

as to winners and the half – sorry, i had to rush off – but hey, you can get all this stuff online.

my only comment here is that Sergiu was defo there; i had delayed him in the queue for number collection last night – i was happily deliberating the size of t-shirt when i realized this.

did not come across other SWers

In summary, this race is expensive, but well run (sorry!) and indeed, in my experience has always been a blue sky, beautiful galway day and just great atmosphere, fun event.

The real show, however, will be in Dublin XC tomorrow.

As for me, today’s 10k gives enough confidence now to start sessions, so will hopefully be able to do XC this winter; and yes – i know, i know – roll, stretch, plank, squat, sweat, etc etc

Ostensibly my aim is to get competitive. But really, just want to hang out with all you Sportsworlders. I miss you guys!

Rathfarnham 5K 2014

Rathfarnham 5K 2014
Race Report by Gareth Murran

The local 5K is one of my favorite races each year. The fast start sets you up for a good pop at your PB. Add to that a good mix of inter club rivalry and you have a great race in prospect.

Like every year before the race yesterday started at a blistering pace. To hear the leaders going through a mile in just over 4 minutes, little more than 20 meters in front is both frightening and exhilarating at the same time.

By the time that mile marker arrived in yesterdays race Karol Cronin had already made his mind up that he was going for a PB. As we reached the AIB in Terenure he was already 80-90 meters ahead of myself and Paul Duffy. I had tried to keep the pace for the first mile but feel back on the hill.

It’s always good to run on a course that you are so familiar with but yesterday running up Tempelogue road we settled in a bit too much and let 10 seconds slip away. Those 10 seconds that make the difference between a good race and a great race.

At the 3K mark Emily was there to offer plenty of encouragement. BY that stage I had realized that the pace was a bit too comfortable and that it was time to take the risk and push on a bit. Karol had already headed around the corner and out of sight down by Tesco somewhere. When we hit the 1K to go mark the group that I was running with split up a bit. This is the time in the race when you really need to dig in. It doesn’t matter how well you have ran up to now. If you cant finish strong in the last 1K it will all go to waste. At 1K I was fine but at 800M I was struggling. Focusing on form and trying to block the voices telling me to slow down I kept pushing for those extra few seconds. Thinking about all that track work over the summer. I must have looked all over the place by that stage with any semblance of running form out the window

I saw the finish with 200 M to go. Totally unaware of the time on the clock I felt a few runners coming up behind. I wasn’t getting passed at this stage and kicked on putting 5 seconds between myself and the next guy. Later I was kicking myself that I didn’t kick sooner as I narrowly missed my target time of 15:35 finishing in 15:40. That little bit extra around Bushy would have made all the difference but it’s very hard to know that at the time. I was followed over the line by Paul and Gavin just 10 seconds behind.

It makes all the difference when the going gets tough to know that you have two top quality team mates chasing you down. That’s when the competitive streak comes out. I went up to congratulate Karol after piking myself up off the ground. How did you get on I asked? Around 15:00 minutes he casually replied as if it was no big deal. We now have a great team for the XC season with everyone staying fit we have some great race days ahead.

Why does it feel so good to hurt so badly? The best feeling after a good race is the feeling that you want to go run again straight away which is why I did the course 3 times again with Paul Duffy who was doing his marathon training long run.

Congrats to everyone that took part and a big welcome back to racing to Sean. Too many good runs to mention everyone and lots of shouts on the course.

Place Name Result
1185 » Sandra ARMSTRONG 20:55
1178 » Aggie BUCKLEY 21:23
1180 » Ray CARPENTER 20:22
178 » Karol David CRONIN 14:59
1127 » Margaret CROWLEY 22:28
258 » Paul DUFFY 15:53
1113 » Packie ENRIGHT 17:45
1129 » Gavin FINLAY 15:53
1170 » Ciara FOSTER 19:06
391 » Joseph HAUGH 21:18
702 » Sinead MITCHELL 25:36
775 » Gareth MURRAN 15:40
1199 » Sean O’BYRNE 27:35
1207 » Mark SMALL 18:07
1015 » Natalia SOKOLOWSKA 20:28
1130 » Stephen WILLOUGHBY 20:57

SSE Airtricity Dublin Half Marathon Race Report

Phoenix Park, Saturday September 20th 2014.
Race Report by Mark Mc Daid.

Was an overcast morning when left for the small journey to the Phoenix Park, with wet ground from the rain the night before. Once I arrived inside the Park, I started to enter into a running mind set/mode. Going through a pre-made up strategy for the race ahead. With it been the Half marathon pacing was extremely important. I was now on my way, jogging to the Start area. I was surrounded by hundreds and hundreds of runners like myself all eager and waiting to run this Half marathon race. With not feeling the best and lacking running energy I put myself into the second wave, where I felt I could have a more enjoyable less pressured run surrounded by other same pace runners.

The time was just a few minutes after 10am and we were off. I warmed into the first few kilometres but was still not settling. I saw a familiar face past the 3mile mark shouting me on, none other than Nick Melody. I was shaking my head to him but he encouraged me to keep plugging away as we headed towards the Castleknock gate. Just before the 5mile mark and the road down to Farmleigh I was again cheered on by Brenda Egan. The route went through Farmleigh which for me was unusual as I have never ran through it before and onto Tower road. We went back into the Park by the Knockmaron gate where I heard Ann Higgins cheer me on by the 7mile mark. At this stage I was over half way and I started to count the kilometres/miles down from here.

Going down Chesterfield avenue covered the next 3 miles. Half way down I spotted Nick again calling on me to keep it going. I was more upbeat passing him this time around. Finally reaching Parkgate Street was the 10mile mark. My famous ‘only’ 3 miles to go from here came into play. Just as I got around the corner Paul Duffy ran up beside me and asked how things were going ‘hanging in there’ was my reply (him off on his warm down run with me still having 3 miles to go). Conyngham Rd up to Chapelizod Gate was pretty tough; you just had to hang on in there.

I was glad to get back in the park again where there was a mile and a half to go. I picked my pace up by whatever energy I had left, as was nearing the end, getting closer and closer to the finish line. Ann was there for the final cheer at the turn onto Furze rd. to push me on for the last 500metres to the line. I finally made it over the finish line, the Half marathon completed. My legs were tired and were sending me in different directions. As was walking through Sandra Armstrong greeted me and I got a big name calling cheer from Aileen, Nick and Aggie. I was grateful to have got to the finish line. I bumped into Denis who was extremely happy with his finishing time but not his old runners. Nearly opting to wearing his new ones for the race. He can proudly retire them now, and look forward to more PB’s in his new runners. A great day of running and accomplishment to all who ran and a special thanks to our club’s supporters along the route!

Apologies put we couldn’t get a complete list of the Sportsworld results due to issues with the available results sheet for this race.
Individual times can be found at both:
http://www.tdl.ltd.uk/race-results.php?event=1777
http://dublinmarathon.ie/results/

O’Grady sports therapy workshop

Michael O’Grady was down at the club on Saturday 13th of September for a functional running workshop. Functional Running is ultimately about running well; uninjured, inhibited, anytime, anywhere. It is about you running strongly, competently and expertly so you can take your run into any situation, be it trail, mountain, road, flat, fast, slow, for fun or for performance.

Michael did an extensive lecture followed by a fantastic demonstration of all the exercises and drills. Both  the lecture and demonstration were well received. Club members both old and new got great insights into increasing performance, reducing risk of injury and how to train more effectively

For more information on how to become a stronger runner, run injury free or just get in better shape, please see Michaels website or give him a call on 087 703 88 23

More detail on what the workshop involves

I – Muscle Composition
– fast twitch/slow twitch
– aerobic I
– anearobic IIA & IIB

II – Training Physiology
– training principle
– overload – recovery – adaptation
– VO2max – aerobic capacity
– lactic treshold training

III – Running Economy

IV – Biomechanics

V – Functional Movement Pyramid
– biomarkers for injury
– injury cycle

VI – Components of Running
– The Five Ss

VI – Aspects of Running
– form and technique
-The Five Ps
– biomechanical factors
– keys to perfomance
– technical aspects

VII – Exercises and Drills – Demonstration

 

 

The Lakes 10 k

You had to buy the t-shirt if you wanted one,
there was no cup of tea after
and there is no longer a medal,
but the ‘The Lakes 10’ race
still gets the thumbs up.

The friendly volunteers and support,
the closed roads,
an accurate course and ‘precision timing’,
a relatively small field
(limited to 600 but actually just short of that),
a fine autumn day,
a samba band
and muffins,
added up to a good day out.

Of course you also had to run.
A new course record of 30.08 was set by Freddy Sittuk.
McMorrow.E.was 4th in category, Willoughby.S.
and McMorrow.K. both 7th in theirs,
Kenny.C. 9th in his.

Full results at
www.’the lakes 10k’.ie

Glendalough Trail November 1, 2014

In aid of Fighting Blindness. Are you up for the challenge? 15.5jkm Trail run and 10km jog/ walk through the scenic Glendalough Valley.

Register at www.GlendaloughTrail.com

For more information contact Clodagh on 01 6789004 or fundraising@fightingblindness.ie

Grant Thornton Corporate 5k Team Challenge 2014

Grant Thornton Corporate 5k Team Challenge 2014
By Will Greensmyth

Almost 4000 runners took part in the Grant Thornton Corporate Team 5k Challenge which took place on Tuesday evening in near perfect conditions around the Dublin Docklands.

Amongst the 4000 were a dozen or so Sportsworld members who were AWOL from Bushy Park for the evening to run under different team names and colours than the usual red and white strip.

Karol Cronin was the star of the show, last year’s Leinster Athlete of the Year marked his return from injury with a blistering 15.23 pb to claim third place. Despite only turning up two minutes before the start, Karol showed he  is back to his best with a strong finish. Paul Duffy was not far behind in eight place and will be delighted with his short speed performance in the midst of his marathon mileage.

A scan of the results show that Gareth is transitioning back nicely from the shorter track stuff and will be fancied for a strong sub 16 minutes run in Rathfarnham 5k and onwards into the mud and gutter of cross country racing. The benefits of the intensive marathon training were also apparent with Conor and Karl clocking great times. Anna and Stephanie cruised around the course – the hard training session last Saturday in the Waterworks no hindrance to either of them.

I’ve tried to include all the Sportsworld runners below. Apologies if I missed anyone. Roll on Rathfarnham 5k at the end of the month!

3 Karol Cronin – Capita Asset Services – 15.23
8 Paul Duffy – Capita Asset Services – 15.42
21 Gareth Murran – Car Trawler – 16.1
50 Ed McEntee- Base Systems – 17.12
60 Will Greensmyth – ByrneWallace Solicitors – 17.28
67 Conor McCarthy – HSBC – 17.34
72 Karl Chatterton – Logicalis – 17.36
103 Shane Toman – Davy Stockbrokers – 18.06
345 Stephanie Bergin – Capita – 19.42
506 Stephen Willoughby – Zurich Insurance – 20.25
591 Anna Delaney – Willis Insurance Brokers – 20.44

Frank Duffy 10 Mile Race Report – By Aileen Melody

Saturday 23rd August saw the crowds gather in the Phoenix Park for the Frank Duffy 10 mile. It was unusually cold for August but just around the time the race was starting the sun came out. It was a lovely day for a run. At 10 am after all the introductions the gun went and we set off on the new 10 mile route that brought us all around the park and even in the last 3 miles brought us out the Islandbridge Gate and back in the Chapelizod Gate. No dreaded S bends, although some say they missed them afterwards! I wonder did they really!.
Sportsworld had a record number of people running with 46 finishers and some great performances. Everyone I met had big smiles at the finish and seemed very pleased with their run. Well done to everyone and keep up the training for the next challenge in the race series, the half marathon in September.
The Dublin 10 Mile championship was also ran as part of the Frank Duffy 10 mile and there were numerous individual and team medals won by Sportsworld Athletes. So well done to everyone doing the club proud.
Not only did we have a great number participating the support on the course was fantastic with Natalia, Michael, Breda, James & Nick popping up all over the centre of the park and Joe Byrne who would have been running only for injury carrying water on his bike. Will popped up all over the place with the Camera and shouts of encouragement and Dave getting ready for his come back seemed to appear where there were no other supporters and just when you needed someone to give you that shout to get you going. Of course we had Emily and Myles just outside the gate at Islandbridge shouting instructions and words of encouragement as you ran down towards Chapelizod.

Sportsworld Results – Frank Duffy 10 Mile Sportsworld Result Dublin 10 Mile Championship

27 Paul Duffy 00:54:48 Over 35 Men Paul O Connell Bronze
35 Paul O’Connell 00:55:33 Over 35 Women Ciara Foster Silver
42 Gavin Finlay 00:56:13 Over 40 Women Ruth Kelly Silver
88 Damian Kelly 00:58:59 Over 45 Women Orla O Flynn Bronze
169 James Brady 01:01:55 Over 50 Women Aileen Melody Gold
197 Conor McCarthy 01:02:45 Over 65 Women Carol Lynch Gold
198 Kevin Curran 01:02:51 Senior Team Women Ciara Foster Bronze
235 Denis McCaul 01:04:09 Ruth Kelly
248 Jim Browne 01:04:29 Shona Keane
277 Robert McMahon 01:05:10 Stephanie Bergin
284 Ciara Foster 01:05:19 Over 35 Team Women Orla O Flynn Silver
297 Sean Donegan 01:05:44 Alison Warde
301 Noel Tobin 01:05:46 Valerie Lacy Power
344 Kieran Foley 01:06:31
357 Ruth Kelly 01:06:49
409 Shona Keane 01:08:00
411 Declan Hanley 01:08:02
483 Colm Cronin 01:08:57
578 Stephanie Bergin 01:10:22
603 Eoin Cartwright 01:10:37
611 Stephen Willoughby 01:10:42
658 Orla O’Flynn 01:11:33
824 Aggie Buckley 01:13:33
896 Joe Haugh 01:14:28
933 Padraic Moran 01:14:56
1075 Sandra Gowran 01:16:42
1096 Ray Carpenter 01:17:00
1098 Alison Warde 01:17:02
1236 Valerie Lacy Power 01:18:21
1254 Patrick Killian McMorrow 01:18:32
1283 Aileen Melody 01:18:48
1391 Jakub Splawski 01:19:39
1467 Maura Ginty 01:20:21
1523 Enda McMorrow 01:21:03
1639 Catherine Gilmore 01:22:18
1672 Caroline Lynch 01:22:37
1715 John Flaherty 01:23:03
1807 Eoin O’Brien 01:23:56
2257 Jim Manning 01:27:48
2441 Bronwyn Murphy-White 01:29:39
2465 Antoinette Hawkins 01:29:52
2486 Laura Stephens 01:30:02
2759 Jason Lambourne 01:32:35
2969 Siobhan Clarke 01:34:49
3554 Audrey Nagle 01:42:57
3553 Karen Byrne 01:42:57