Cork Juvenile Squads for National Juvenile Even-Age Cross-Country Championships 2017

Cork Athletics Team Squads for Juvenile Even-Age Championships

Abottstown, Dublin

Sunday November 26th 2017

An Athletics Ireland event

Athletics Ireland website

Athletics Ireland Facebook Page

Cork Athletics Homepage

Cork Athletics Facebook Page

Results of Athletics Ireland Registered Events - April 2014 - May 2016 (on Old Cork Athletics website)

Results of Athletics Ireland Registered Events - May 2016 to date

Race Calendar / Fixtures List - Athletics Ireland Registered Events

Cork Squads for National Juvenile Even-Age Championships 2017

Eighty (80) athletes, from seventeen (17) Cork clubs have been selected for the next month's Athletics Ireland National Juvenile Even-Age Cross-Country Championships, in Abbotstown, Dublin. Clubs must confirm their athlete's availability with This email address is being protected from spambots. You need JavaScript enabled to view it. by Wednesday November 15th at latest

Under 12 Girls - Start 11.30 | Distance 2000.0 km

Under 12 Boys - Start 11.40 | Distance 2000.0 km

Under 14 Girls - Start 11.50 | Distance 3000.0 km

Under 14 Boys - Start 12.05 | Distance 3000.0 km

Under 16 Girls - Start 12.20 | Distance 4000.0 km

Under 16 Boys - Start 12.40 | Distance 4000.0 km

Under 18 Girls - Start 13.00 | Distance 4000.0 km

Under 18 Boys - Start 13.25 | Distance 6000.0 km

Munster Performance and Development Squad 2017/18

Munster Performance and Development Squad

2017 - 2018

The first Munster Performance Squad and Development Squad training day of the 2017/2018 series takes place at Nenagh Indoor Track, on Saturday November 4th.

 Munster Development Squad

The Development Squad is open to all athletes aged 12 years, and over. Attendance will cost €5 per athlete per day.  Development Squad Athletes DO NOT NEED TO REGISTER ONLINE, but, instead, must check in at the venue 30 minutes before the start.

The following events will be covered by the Development Squad on relevant day:

•  Day 1 - 11am-1pm Sprints, Middle Distance, Shot, Long Jump
•  Day 2 - 11am-1pm Hurdles, Middle Distance, Javelin and High Jump
•  Day 3 - 11am-1pm Sprints, Middle Distance, Shot, Long Jump
•  Day 4 - 11am-1pm Hurdles, Middle Distance, Javelin and High Jump

Munster Performance Squad

The Performance Squad is for selected athletes only, and includes athletes from the Under-16 to Under-19 age groups (2017 age groups). 

Athletes have been selected based on the Munster Indoors, Outdoors, and Schools Track and Field, from the top 3 athletes in the Sprints, Hurdles, Long Jump, High Jump and Triple Jump, and the top 4 athletes in the Walks, Pole Vault, Shot, Discus, Javelin and Hammer.

Cork Athletes Selected

Eighty athletes from Cork clubs and schools have been selected for the squad. The squad members, listed alphabetically, are:

Clubs & Schools Represented

Online Registration for the Munster Performance Squad closes on Thursday 2nd November.

Selected athletes should register and pay online for the Performance Squad, by Nov 2nd. The cost of the Performance Squad is €25, including a Performance Squad T-shirt.

For further information on the Munster Squads please This email address is being protected from spambots. You need JavaScript enabled to view it.

Coach Education - Autumn 2017

Athletics Ireland Assistant Coach and Level 1 Coaching Courses 2017

Bantry & CIT

November 2017

Cork Athletics & Athletics Ireland are holding two Coach Education courses, at Assistant Coach and Level 1 Coach level, during November, in Bantry and CIT respectively.  These courses offer an opportunity for coaches to up-skill, and also network with peers. 

Coaching Courses Dates

Assistant Coach Course

Westlodge Hotel, Bantry

10am, Saturday November 18th 2017

The course will run from 10am to 4pm, and is open to anyone who is, or expects to be coaching in an Athletics Ireland club. 

Note: while this course is being held in County Cork, it is NOT confined to Cork coaches/clubs

The course will be held over one day, from 10am to 4pm. Tea & coffee will be available throughout the day.  Cost of the course is €60 per coach.

The location for this course, Bantry, was chosen as a result of high demand in the area, following an upsurge in organised athletics in the region, and is intended to cover all clubs in West Cork, and possibly south Kerry. In particular, the impetus provided by a new club in the region has given rise to the requirement. It is hoped, that the venture will result in further courses in the region, perhaps at Level 1. Such a move would be welcome in the area, as it would eliminate or significantly reduce travel over the four days involved in a Level 1 course.

Details about the new club, while widely known in the locality, are not being disclosed for teh moment, as the club has yet to make a formal application for membership to Cork Athletics. Discussions have been ongoing for several months,  and it it is expected that the application will be submitted in the next couple of weeks, with formal ratification at the Cork Athletics AGM, next January.

Level 1 Coach Course

The level 1 course will be held at CIT Track, over two evenings, Fridays, and two days, Saturdays, in November,.  The cost is €100 per coach.  The Friday evening session will be from 6pm to 9:30pm, while the Saturdays will be from 10am to 4pm

Registration

Register online:

Assistant Coach Course

Level 1 Coach Course

This email address is being protected from spambots. You need JavaScript enabled to view it., RDO, Athletics Ireland

Athletics Ireland Coaching page

Athletics Ireland Coaching Fixtures

Cork Athletics Registrations Hit 8,000 - October 11th 2017

Record Cork Athletics Registration - 8,000 Members

Just after 10:30am this morning, Cork Athletics Registrations reached the 8,000 mark for the first time, surpassing the 2016 end-of-year record figure of 7,822.

The Athletics Ireland registration figures for September showed Cork registrations trailing Dublin by just 513 members. While Cork figures have increased, by 103 since then, Dublin registrations have, undoubtably, incread also. Between them, Cork and Dublin account for almost 30% of National registrations, and are each almos double the 3rd and 4th placed counties, Meath & Galway.

All of Cork's fifty three registered clubs now have registered athletes, however, only Ballinacurra Villagers AC, with just 1 registered member, have less than the requisite ten (10) members to constitute an Athletics Ireland registered club.

At the May meeting of Cork Athletics County Board, Registrar, John Copithorne, said that many coaches and officials are continuing to be actively involved in Athletics,  but remain unregistered.

 Unregistered athletes, coaches and/or officials are NOT covered by the Athletics Ireland insurance for any purpose whatsoever, leaving those athletes, officials, coaches and clubs in a precarious position. 

Any club having difficulties registering their athletes should contact Cork Athletics Registrar, John Copithorne 0861713500

2017 Athletics Ireland Registrations are now Due

Clubs are reminded that UNREGISTERED athletes are NOT covered by Athletics Irelands insurance, for ANY purpose, training or competition.

Clubs are urged to register all remaining unregistered personnel without further delay.

Webmaster's Note: I have been 'Banging on' for ages about the Bandon Rugby Club case. The Irish Times reported on the case in April 1997.  Twenty years later, the judgement is still as relevant, and stands out as a warning to the consequences of not registering members of an organisation.  A further related Irish Times article advises clubs to ensure that members are registered.

Overall Registrations as at October 11th 2017

Leevale AC consilidate their position at the head of the list, ahead of Bandon AC, with over 700 members. Bandon are in solid second place, while third placed Ballymore-Cobh AC have exceeded the 400 mark, with Midleton AC on their heels, in fourth position. Youghal AC are in fifth place, with 324, while Togher AC and Belgooly AC are both within striking distance of the 300 registrations mark.   Eight more clubs have passed the 200 registrations mark, while another seventeen clubs have over 100 registered members. 

Sadly two clubs have less than the minimum required 10 members to constitute a valid Athletics Ireland club

Juvenile/Junior Registrations as at October 11th 2017

Leevale AC now head the standings, ahead of Bandon AC and with 520 and 507 respectively, more than double that of their closest rivals, Belgooly AC  Twenty clubs have over 100 registered Juveniles/Juniors.

Senior/Master Registrations as at October 11th 2017

Mallow AC extend their lead as the largest senior club in Cork, topping the list with 2326 registered members, with Leevale AC on 218 registered adults. The number of clubs with 100, or more, registered adult members remains at fourteen (14), but Grang-Fermoy AC are 'knocking on the door' with 99.

Twenty four clubs have five or less Registered Juveniles/Juniors, including eleven clubs that have no Registered Juveniles/Juniors.

Ballycotton Running Promotions - A Personal Appreciation

BALLYCOTTON RUNNING PROMOTIONS - A Personal Appreciation by Cork Athletics Webmaster

 My collection of 33 consecutive Ballycotton 10 Mugs, from 1985 to 2017 (with one missing due to mishandling by 'someone else')

Related Article:

End of Era as Ballycotton 10 and Summer Series Both Finish

- STATEMENT FROM BALLYCOTTON RUNNING PROMOTIONS

Last July, I had heard whispers that the Ballycotton 10 might be coming to a close, however Ballycotton Supremo, John Walshe, in his usual unique and amiable fashion, refused to be drawn on the matter. Nevertheless, when the news broke yesterday afternoon, it still came with a deep sense of nostalgia and remembrance of wonderful times, in both senses - occasion and running times.

Each and every Ballycotton race carried it's own unique characteristic and all were wonderfully run...like clockwork.  It is safe to say that, in organisation terms, they were without parallel.

Behind the scenes, there were many, many people who kept a low profile, out of the limelight, maintaining a low profile throughout the 40 years the group had been running.  Sadly several of the organisers are no longer with us, R.I.P. 

For me, one thing - and an important one at that - stands out: during my thirty three years running a total of 155 Ballycotton Running Promotions races, I always had a friendly welcome and appreciation from all the organisation.....something that I hope I reciprocated....AND they are all nice people, to a man/woman.

As someone involved in athletics, as administrator, race organiser, measurer and runner, I appreciate, with a sense of awe, what the Ballycotton Running Promotions group have done over the years, and the legacy that they leave.

My Ballycotton Experience

Having run 155 Ballycotton races - 33 consecutive Ballycotton 10's (1985 - 2017), 121 Ballycotton 5 Summer Series races (missed 5 since July 1986) and one Shanagarry Christmas 5k - there are many standout memories - too many to relate here, but I will outline some.

My first Ballycotton race was the Ballycotton 10 in 1984. There were 646 finishers, and we had all just sauntered into Ballycotton, just an hour or two before the start, parking in any spot we could find - none of these outlying fields or shuttle-buses. I finished in 72:54, in 405th place. I was hooked.

In the early years, I had two goals - Break 60 and get a Top-100 'Brag Shirt'.  I came close but never achieved either goal in Ballycotton. My fastest times were 60:10 (twice), 60:12 (twice), 60:14 (twice), 60:15 and 60:20.  I could hammer 60 elsewhere, but never in Ballycotton. The nearest I got to the T-Shirt was 129th.  Thoughts of attaining either goal disappeared years ago, with inevitable advancing age, health issues and the results of non-running injuries.

With the huge growth in numbers running Ballycotton every March, 'Ballycotton Sunday' became a day out, arriving down in time to make 9:30 Mass, and the chat outside afterwards.  Following this, it was down to the hall - most 'newer' runners won't remember the original hall, the inappropriately named Cliff Palace (LOL). In the hall, we met up with more friends and acquaintances and outlined our personal challeges for the day, and, often, perhaps unwisely, threw down a gauntlet or two to our rivals.  A key part of the day was acquiring some of the Ballycotton merchandise - for years, some of my 'best', most worn t-shirts, hoodies, jackets and bags have been, and still are, Ballycotton items.

In the car, always going home with a sense of satisfaction and achievement at the end of the day, we would relate our individual experiences and ask the inevitable "how long do we have until Ballyandreen?"

The Summer Series

My first Summer Series race was Churchtown South, in 1986. The following year, the 'Top 50' t-shirts were introduced and like most, I love a target. looking back, I still laugh at my experience in Ballyandreen that year. Coming down the hill, with 400m to go, I lost my car keys, so stopped and grovelled in the bushes to find them before continuing, finishing in 30:48.   At the end of the series, I made it into the Top 50, in 50th place, in an aggregate time of 2:00:30.  For many years after that, the Top 50 qualifying standard increased - I missed 'the cut', in the early 90's, in 51st place, with an aggregate time of 1:53:17! ...this year 50th place was 2:09:55.  My best year was 1989, when my overall time was 1:52:46 - Ballyandreen 28:23, Shanagarry 28:04, Churchtown South 28:10 and Ballycotton 28:09.

My favourite race in the series - and my favourite race overall: Shanagarry. I liked the long drags where I could make ground on my peers, then the 'bitch' at 4 miles. If you had the strength to kick-on after that, you could bury the opposition. These days I found that it was myself that was being interred! I didn't like the final 600m though. The downslope finish played into the hands of the speed merchants.

My least favourite: Churchtown South: The two lapper was tough, with it's narrow twisting sections.  With the road narrowing after the hall, and the 'green line' down the middle, if you didn't get into your running position pretty damn fast, you were left for dead. You had the climb to the village, past the graveyard - many people, even long term participants, never realised there is a graveyard near the 2 mile mark, such is the concentration on getting up the hill. At the top there was a short respite, but the climb from the start line to 3 miles isn't as apparent, but is as tough as that at 2 miles.

Each of the 4 series races really was unique. Ballyandreen with it's 'Beast' coming up to 4 miles, and the long run for home, from 4 miles.  The final race in the series, Ballycotton, was another tough one, with the long drag before the 3 mile mark, with the final 'killer' section, just before the turn, that gets steeper and steeper.


What now? Dunno...This leaves lots of gaps in my running calendar....Can't just slot in any old top class race...Ballycotton races are irreplaceable

Nevertheless, my wife reckons that there is a silver lining = no more "Why do we always have to arrange our holidays around Ballycotton?"

If they were easy.......we probably wouldn't bother.

They were great! Well organised, well run, value for money and run by a great crew.

Take a Bow Ballycotton! You leave a great legacy and many, many unforgettable and wonderful memories.

Thank You!

Cork Athletics Registration Figures - September 30th 2017

Record Cork Athletics Registration Figures - September 30th 2017

As of September 30th, Cork Athletics Registrations stand at 7,897 registered Cork Athletics-Athletics Ireland members, a 5.45% increase on August.  The December 2016 end of year figure was 7,822, so, with just under three months to go to year end, The 8,000 mark will surely be broken

All of Cork's fifty three registered clubs now have registered athletes, however, as per the past three months, both Cork Varsities AC, with 9 registered members, and Ballinacurra Villagers AC, with just 1 registered member, have less than the requisite ten (10) members to constitute an Athletics Ireland registered club.

At the May meeting of Cork Athletics County Board, Registrar, John Copithorne, said that many coaches and officials are continuing to be actively involved in Athletics,  but remain unregistered.

 Unregistered athletes, coaches and/or officials are NOT covered by the Athletics Ireland insurance for any purpose whatsoever, leaving those athletes, officials, coaches and clubs in a precarious position. 

Any club having difficulties registering their athletes should contact Cork Athletics Registrar, John Copithorne 0861713500

2017 Athletics Ireland Registrations are now Due

Clubs are reminded that UNREGISTERED athletes are NOT covered by Athletics Irelands insurance, for ANY purpose, training or competition.

Clubs are urged to register all remaining unregistered personnel without further delay.

Webmaster's Note: I have been 'Banging on' for ages about the Bandon Rugby Club case. The Irish Times reported on the case in April 1997.  Twenty years later, the judgement is still as relevant, and stands out as a warning to the consequences of not registering members of an organisation.  A further related Irish Times article advises clubs to ensure that members are registered.

Overall Registrations as at September 30th 2017

Leevale AC consilidate their position at the head of the list, ahead of Bandon AC, with over 700 members. Bandon are in solid second place, while third placed Ballymore-Cobh AC have exceeded the 400 mark, with Midleton AC on their heels, in fourth position. Youghal AC are in fifth place, with 324, while Togher AC and Belgooly AC are both within striking distance of the 300 registrations mark.   Eight more clubs have passed the 200 registrations mark, while another seventeen clubs have over 100 registered members. 

Sadly two clubs have less than the minimum required 10 members to constitute a valid Athletics Ireland club.

Juvenile/Junior Registrations as at September 30th 2017

Bandon AC and Leevale AC have both passed the 500 mark in the Juvenile/Junior listings, with 509 and 501 respectively, more than double that of their closest rivals. Regarding the 200 mark, Belgooly AC have been joined by Ballymore-Cobh AC and Midleton AC. Another fifteen clubs have over 100 registered Juveniles/Juniors.

Senior/Master Registrations as at September 30th 2017

Mallow AC remain the largest senior club in Cork, toping the list with 226 registered members, closely followed by Leevale AC, with 217 registered adults. The number of clubs with 100, or more, registered adult members remains at fourteen (14).

Twenty four clubs have five or less Registered Juveniles/Juniors, including eleven clubs that have no Registered Juveniles/Juniors.

Age Distribution & Analysis

The graph show some disturbing aspects, which athletics shares with other physically-active sports such as soccer, rugby and GAA, particularly the drop off from early teen, until the later twenties.  The dropout in there age groups is not confined to athletics, it could also be looked upon as an opportunity, as athletics is a healthy, cheap and clean (apart from cross-country (LOL)) sport, so, if this could be capitalised upon participation might be significantly increased.

A second, more worrying aspect is the low participation rate in the late teens to mid twenties, as this is the age group from which our representative International athletes is most likely to be drawn.

Overall Age Distribution

Age Distribution - Under 8 - Under 23

Age Distribution - Under 23 to 35

The increase in participation in the later 20's is welcome, but the lower age involvement is an area that might receive particular concentration

Age Distribution - 36 to 50

Participation within this group is pretty steady, with an apparent drop-off at the top end. An alternative view of thuis might be that rates among 'older' adults is actually increasing. More data is required, however.

Age Distribution - 51 to 60

Age Distribution - Under 61 plus

Registered Cork Athletics Events Week Ending Sun October 22nd

Registered Athletics Ireland Events in Cork This Week

Week Ending Sunday October 22nd 2017

This Week: Rebel Run 5k &10k, Munster Novice, U23 & Juvenile Even-Age and the Autumn Open XC Championships

All action takes place on Sunday (Just as well, with tomorrow's weather expected to be pretty nasty), starting with the Rebel Run 5k & 10k, later we have Cross-Country in Clare and Dublin

Sunday October 22nd, 9:45am, CIT Track - Rebel Run 5k & 10k - NB: SOLD OUT!!

Sunday October 22nd, 11:30am, Clarecastle, Co Clare - Munster Novice, Under-23 & Juvenile Even-Age Cross-Country Championships

 
Sunday October 22nd, National Sports Campus, Dublin - Autumn Open International Cross Country Festival

Updated Athletics Ireland National Marathon Championship Entries 2017 - October 18th

Declaration and Updated Entries for Athletics Ireland National Marathon Championship 2017

Dublin

Sunday October 29th 2017

The Athletics Ireland National Marathon Championship will be incorporated in the SSE Airtricity Dublin Marathon, on Sunday October 29th 2017

Listings

On Tuesday last, Athletics Ireland released the initial listing of entries in the National Marathon Championship, with a 'final' list issued today, Friday September 29th.  The listings were supplied by Dublin BHAA, organisers of the Dublin City Marathon, and were drawn from the online entries inputted by competitors. Unfortunately these entries were strewn with errors: Many entrants omitted to select their club from the dropdown list, others selected the wrong club from the listing. Consequently it is vital that all athletes, and clubs, check the listings, to ensure that all their members are included, and, where there are errors or omissions, notify This email address is being protected from spambots. You need JavaScript enabled to view it. 

Athletics Ireland National Marathon Championship Entry List (PDF File)
List Updated Wednesday October 18th

If you have entered the Dublin Marathon, and your name does not appear on the National Marathon Championships List, please contact This email address is being protected from spambots. You need JavaScript enabled to view it. or you may not be included in the National Championships Results.

Team and Individual Declaration

The list is, in itself, of little consequience.  Each team, and individual *MUST* be separately declared for the Championships. Once declared all entries will be checked for current Athletics ireland registration.  Only registered athletes will be eligible for the Championship.

A partial check of the Cork listings suggest that almost 50% of those on the list are unregistered, so get the skates on everyone!.....register your athletes

Athletics Ireland National Marathon Championship Team Declaration  (PDF File)
The Athletics Ireland National Marathon Championship Team Declaration form must submitted to Athletics Ireland by Friday October 20th. Contact Athletics Ireland Competition Section

Athletics Ireland Expo Desk
There will be an Athletics Ireland Desk at the Marathon Registration/Expo for last minute corrections/queries.

 John Cronin and Athletics Ireland President, Georgina Drumm, manning the Athletics Ireland desk at the 2016 Marathon Expo

Number of Championship Entries by Club
Note: Based New List published Wed Oct 18th
At this point in time, there are 5,439 athletes, from 343 clubs on the list. Marathon Club of Ireland, the Clare based/registered club, with 1148 runners, head the list with the highest number of athletes, followed by Raheny Shamrock AC (92), and Crusaders AC (84). The leading Cork club is Eagle AC, in 15th place, with 47 athletes, followed by Grange-Fermoy AC (40 athletes) and St Finbarr's AC (37 athletes).

The incredible 1148 championship entries from Clare based club, Marathon Club of Ireland belies the fact that, at the end of September, the club only had 180 registered athletes!!!

Cork Club Entries

Note: Based New List published Wed Oct 18th

There are 411 Cork Athletes, from 38 Cork Clubs, so approx. 3/4th of registered Cork clubs are represented. However, as per the national list, there's plenty of fiction with the Cork list: MSD Brinny isn't an Athletics Ireland club, CIT AC and UCC AC amalgamated, a few years ago, to become Varsities AC and Navy AC are no longer a Registered club. A random cross-check of registrations indicates lots of unregistered athletes.

Individual Championship Entries

Note:  New List published Wed Oct 18th

This listing was compiled, by Athletics Ireland, from entry data submitted by individual athletes. As stated earlier a significant number of those on the Cork listing are NOT registered Athletics Ireland athletes.  Even though your name may be on this list, you will *NOT* be included in the Championship if you remain unregistered. In the case of one club, none of their listed athletes are registered at present.

Don't be disappointed - register your athletes!

National Marathon Championship Countdown 2017

Two Weeks to Athletics Ireland National Marathon Championship

Dublin

9am, Sunday October 29th 2017

The Athletics Ireland National Marathon Championship is incorporated in the SSE Airtricity Dublin Marathon, but *MUST* be entered separately. The Championship is open to all registered Athletics Ireland members.  The event, with a record 20,000 entry limit, sold out last June. Only elite entries have been accepted since. 

The final list of those declared in the Championship was published by Athletics Ireland on October 9th, but, inevitably, for whatever reason, there are, and will be, 'errros and omisions'. These can be corrected by contacting the This email address is being protected from spambots. You need JavaScript enabled to view it..  It is also no harm at all in swinging by the Athletics Ireland desk when registering for the Marathon, to ensure that you are actually entered, and that you are in the correct category, etc. 

List of Individual Entrants in Athletics Ireland National Marathon Championship

Cork Entrants in Athletics Ireland National Marathon Championship

Teams must be declared by Friday next, October 20th. Again, it is worth checking-in at the Athletics Ireland desk at the expo to ensure that all is in order.

John Cronin and Athletics Ireland President, Georgina Drumm manning the desk in 2016

Athletics Ireland National Marathon Championship Team Declaration Form

The 2017 Dublin Marathon Route

This year, there have been more course changes in the initial stages, due to on-going works and testing of the new Luas line. You can get a rapid over view of the course from SSE Airtricity Dubllin Marathon's video of the course - it's worth looking at.

SSE Airtricity Dublin Marathon Website

SSE Airtricity Dublin Marathon Facebook Page

Cork Athletics Page/Report on 2016 Dublin Marathon - inc Photos & Video coverage

Cork Athletics Page/Report on 2015 Dublin Marathon - inc Photos & Video coverage

Cork Athletics Page/Report on 2014 Dublin Marathon - Cork Results from National Marathon Championship

The Final Two Weeks - Preparation & Recovery

Rest and Recovery is a VITAL, but often overlooked, part of training.  There are two weeks to go. This is NOT a time to make up for lost work, whether as a result of social or domestic issues, injury, or whatever. This final phase is to ensure that, whatever your goal - whether to win the event, or just get around the course - you are in the best possible condition at the start line.  Get plenty of sleep, ensure hydration is up to scratch, no mad last minute long runs and, maybe, go for a sports massage to loosen out those knots & niggles. 

Cork Athletics Webmaster's Marathon Advice:

Marathon Advice - The last Two Weeks

Marathon Advice - On The Day

Marathon Advice - Afterwards - The Recovery Phase

The Last Two Weeks Before The Marathon:

Speedwork:

Cut down on intensity and/or volume.

Long Run & Speedwork

Long run two weeks before event: 15 max - EASY!!! pace.

DON'T be tempted to do any last minute long runs or strenuous speedwork in the last two weeks, but particularly in the final week. You CAN'T do too little....but you CAN do too much. The last two weeks are for tapering and building up glycogen stores in the body.

Do too much now and you'll blow your full potential!

Mon/Tues of last week before event: last speed work - light speed session, holding back or 2 miles med/hard but not all out.

Any heavy work in the last 10 days will do vou damage. Its hard to do too little but you can very easily do too much!!

Fluids

For the last 10 days(before the event) or so, get plenty of fluids on board. Drink WATER often, several times a day - more than normal. By Fri/Sat week, you need literally to have to get up during the night to get rid of excess.

Excuse the detail: your aim (no pun intended) is light-straw coloured urine at all times (this is the acid test) [not uric acid <grin>]. If you drink a lot in one go, it will become clear but will return to "normal" after some time (12-24 hours) Proper hydration will keep it clear all the time.  Binge drinking water/fluids may flush out the electrolytes from your system, making fatigue and cramp more likely.  Drink little and often - allow your system to find its natural equilibrium.

Drink:

Alcohol - will dehydrate you - go easy for the last 4 or 5 days, particularly last 2 days (too little
time to flush system & rehydrate fully).

Soft drinks - too much will deplete your potassium levels.

Apparently even a 2% deficit in hydration levels will have a HUGE detrimental effect on performance. Carbo Depletion/loading;

Depletion - cutting out/down on carbohydrate for 3-4 days - Probably not a good idea - tried it once. Current wisdom is against it.

CarboLoading

Definitely a good idea. Will be less effective if you don't hydrate AND get plenty of vitamin C on board. For the last 4 days or so get PLENTY of carbohydrates in - substitute carbos for protein.

Protein

Burns dirty. Eat very little protein in last 24 to 36 hours, same goes for high fibre foods, otherwise you will probably need to stop for a (p)it stop in the first 10 miles or so.

Registered Cork Athletics Events Week Ending Sun October 15th 2017

Registered Athletics Ireland Events in Cork This Week

Week Ending Sunday October 15th 2017

This Week: Technical Coaching Day 2, County Intermediate & Juvenile B XC Championships

Saturday sees the second of the Cork Cork Athletics Technical Coaching Days, at CIT Track, while, on Sunday,  Day 3 of the Cross-Country season takes place near Glenville, organised and hosted by Carraig na bhFear AC, with the Cork Athletics County Intermediate XC Championships, and the Juvenile 'B' Cross-Country Championships

Saturday October 14th, 2pm, CIT Track - Cork Athletics Autumn-Winter Technical Coaching Days 2017

Sunday October 15th, 12 noon, Carraig na bhFear/Glenville - Cork Athletics County Intermediate & Juvenile 'B' Cross-Country Championships

End of Era as Ballycotton 10 and Summer Series Both Finish

STATEMENT FROM BALLYCOTTON RUNNING PROMOTIONS

(Issued at 17.00 on 05/10/2017)

Related Article:

BALLYCOTTON RUNNING PROMOTIONS - A Personal Appreciation by Cork Athletics Webmaster

BALLYCOTTON RUNNING PROMOTIONS STATEMENT

It is with regret and no doubt a certain amount of sadness that we wish to announce that the Ballycotton ‘10’, the Summer 5-Mile Series and other events organised by Ballycotton Running Promotions have come to an end.

Whilst this will be received with shock and surprise by the running community at large, the decision to call a halt to our promotions is something that has occupied the thoughts of our committee for the past year or more.

Seven months ago we celebrated the 40th running of the Ballycotton ‘10’ and the symbolic date of Sunday March 12th – the exact date of the original race – may have given an indication of our intentions from this time of last year.

At a special and well-attended meeting in Ballycotton last night and after a long discussion the decision was unanimously agreed that our races should come to an end forthwith - on our own terms and before circumstances outside our control dictated so.

For anyone familiar with the geographical locations of our races, the problems logistically of organising the events are all too apparent. Parking has been one of our major worries. It may come as a surprise to many that, for the past two years due to weather conditions, the possibility of the Ballycotton ‘10’ having to be cancelled was a live issue up to 24 hours before the race.

With new proposed traffic regulations on the way, the staging of an event with up to 3,000 runners in a village with just one road in and out would prove insurmountable. These problems, to a lesser extent, are also evident in the summer races where we are again at the mercy of the weather as regards parking and facilities.

Unlike other such races which are organised by athletic clubs and the like who have a huge supply of members to call on, we are just a small promoting group. But for the assistance we have received from outside bodies over the years it would have been impossible to put on five major events each year.    

Due to busy lifestyles nowadays, help is becoming increasingly difficult to obtain. Unfortunately, the age profile of the voluntary committee members and those willing to give of their time is a lot higher than it was when we started out. Also, some participants today are more demanding than in the past and it goes without saying that social media now plays a major role in those demands.

Since our first race, we have had a simple 100% ethos and aim which was manifested in all our races – to provide a well-organised, value for money event for runners of all abilities. Even though we are slow to sing our own praises, we can proudly say we have played a defining role in the popularity and promotion of running events so evident today.   

Road racing in general is now certainly in a far better place than it was back in 1977 when 34 runners took part in our first five-mile race, just one of four road races in total held in the Cork region that summer.

Since that August evening four decades ago, 40 Ballycotton ‘10’ races, 156 Summer 5-Mile races, 60 Shanagarry ‘5K’ (summer and winter) events along with over 80 smaller local races from our early days have taken place.  

Each of those road races had a definite start and finish line. Now, the finish line has finally been reached for Ballycotton Running Promotions and its events. It has been a long and winding road, a road filled with many memories and stories, and a road that has enriched the lives of thousands from far and near.

We conclude by expressing a deep-felt sense of gratitude to all those who have journeyed with us along that road, in whatever capacity, over the forty years of Ballycotton races.

Ballycotton Running Promotions

Registered Cork Athletics Events Week Ending Sun October 8th 2017

Registered Athletics Ireland Events in Cork This Week

Week Ending Sunday October 8th 2017

This Week: Rosscarbery Steam Engine 5k and County Senior, Junior & Juvenile Uneven-Age XC Championships

Saturday sees the Rosscarbery Steam Engine 5k, while Day 2 of the Cross-country season takes place in Conna, with the Cork Athletics County Senior & Junior XC Championships, and the Juvenile Uneven Age Championships

Saturday October 7th, 5:30pm, Rosscarbery - Rosscarbery Steam Engine 5k Road Race

Sunday October 8th, 12 noon, Conna - Cork Athletics County Senior & Junior Cross-Country Championships

Sunday October 8th, 2pm, Conna - Cork Athletics County Juvenile Uneven-Age Cross-Country Championships