News

Teams for National Juvenile UnEven-Age and Novice Cross-Country Championships 2022

Cork Juvenile Teams for the National Juvenile UnEven-Age and Novice Cross-Country Championships 2022

Garryanne, Conna, Co. Cork

11:30am Sunday December 4th 2022

Juvenile Even-Age Athletes Selected on Cork Teams, as listed below, who have no already done so, are asked to confirm their intention to travel with This email address is being protected from spambots. You need JavaScript enabled to view it. 0868591522 as soon as possible

Teams Updated 5pm Fri 11th Nov

Venue

Events Week Ending Sunday November 13th 2022

Cork Athletics Event Listing - Week Ending Sunday November 13th 2022

Week 46 2022

This Week's Events - Week Ending Monday November 13th 2022

Next Week's Events - Week Ending Sunday November 20th 2022

This Month's Events - November 2022

Next Month's Events - December 2022


Road: Two very popular races this weekend; The Eyeries 5 - final race in the Beara AC 5 Mile series, on Saturday, and St Nicholas AC's Thomas Kent 10k on Sunday

Cross-Country: The British & Irish Masters Cross Country Championships is on Saturday, in Santry, Dublin. On Sunday, we have the final County XC event; Cork Athletics County Juvenile Relays, Novice B and Intermediate Cross-Country Championships - Day 4

Coaching: On Monday, we have the Coaching Teenage Girls Seminar, in the Vienna Woods Hotel, while Friday sees Cork Sports Partnership's Youth Development T&F Night at MTU Track

Monday Nov 7th, 18:30 - Workshop - Coaching Teenage Girls

Vienna Woods Hotel, Dunkettle, Glanmire, Co. Cork, T45 V065

Friday Nov 11th, 6pm - Youth Development T&F Night Nov 2022 - Cork Sports Partnership

MTU Track

Register

Saturday Nov 12th, 9:30am - Parkrun - 10 Various Locations

Bere Island, Glengarriff, Castlehaven, Clonakilty, Macroom, Ballincollig, Tramore Valley Park, Glen River, Mallow Castle, Youghal
Ballincollig Cancelled this week, due to flooding

Saturday Nov 12th,10:00am  - British & Irish Masters Cross Country Championships

Santry Demesne, Dublin

Saturday Nov 12th, 14:30  - Eyeries 5 Mile Road Race 2022

Eyeries, Beara

Register for Eyeries 5

Big Innovation this year - In addition to the more regular Teams of 4 Male and Female, there areTeam Prizes for mixed teams of 6 (3 Male + 3 Female) and mixed Teams of 10 (5 Female + 5 Male)

11:00am  - St Nicholas AC Thomas Kent Memorial 10k 2022

Castlelyons

Register for Thomas Kent 10k

Sunday Nov 13th, 12 noon - Cork Athletics County Juvenile Relays Novice B and Intermediate Cross-Country Championships - Day 4

Riverstick

Jerry Murphy - Munster Marathon 1979

MURPHY’S BEST YET TO COME

This article, by Brendan Mooney, appeared in the Cork Examiner on Monday, May 14th 1979

 
Corkman Jerry Murphy, Leevale AC, celebrated his 29th birthday in style yesterday at Rathkeale, where he coasted to victory in the Munster Marathon Championship, promoted by the Southern Region Council in glorious sunshine, and in winning his first major championship title, indicated that his best running is still ahead of him

On a day when the first half of the race was run into a fresh headwind, his time of 2 hours 28 mins. 47 secs, some four minutes outside his best, bore adequate testimony to his wholehearted effort

But much more impressive was the manner in which he accomplished his task. He was always in the firing line, and once he took control of the race after Neil Cusack and Robert Costelloe of Limerick made their exit at the half-way stage, he never looked in any kind of difficulty

“I was bored running on my own near the end”, he said. "I would have preferred to have had somebody up alongside. It would have made it a bit more interesting for everyone”

One of the most consistent of our long distance men, his speed has improved considerably this season, and he is now aiming for the Enschede Marathon on August 25, a race in which he finished 25th four years ago. “I think I would get more satisfaction from that race than from the national championship”, he explained. “They always treat me well over there”

He was followed home by his clubmate Liam Horgan, who finished second to Phil Dolan of Scotland, in the Ulster marathon last year, after a disappointing first run in the national championship in Tullamore

Ballyhaunis-born St. Finbarr's runner, Michael Joyce, who was told he would never run on the road again after a back operation nine years ago, was third, ahead of former winner and twice runner-up, Flor O'Leary also of St. Finbarr's

BROWNE LEADS

David Browne (Waterford) took the field through the first three miles ten seconds ahead of Paul Mulholland (Midleton). At five miles Mulholland led from Browne in 28 mins. 35 secs

Neil Cusack, availing of the opportunity of a run before next Saturday's Amsterdam marathon, and Robert Costelloe took them through 10 miles in 57 mins. 6 secs, four seconds ahead of Murphy, Horgan and Mulholland

At 11 miles Mulholland began to drop back, and Murphy moved up to join the leaders both of whom dropped out at the turn, and left the Corkmen, Murphy and Horgan leading the field in 1 hr. 14 mins

Horgan hung on until 18 miles, when Murphy went on alone, and Mulholland dropped out. Horgan then survived a cramp to finish second and Joyce held on to finish ahead of O’Leary

Willie Hayes (Reenavanna Harriers) finished 5th with John Walsh (Doheny A.C.), also making his debut, 6th ahead of Gerry Ryan (Premier) and John Carroll (Tipperary Town)

In the team contest, Leevale finished with 18 points, and their Cork City neighbours, St. Finbarr’s, had 19

Details: 1, J. Murphy (Leevale) 2 hrs. 28 mins. 47 secs.; 2, L. Horgan (Leevale) 2:31:44; 3, M. Joyce (St. Finbarr’s) 2:39:16; 4, F. O’Leary (St. Finbarr’s) 2:40:17; 5, W. Hayes (Reenavanna Harriers) 2:41:23; 6, J. Walsh (Doheny’s) 2:44:27) 7, G. Ryan (Premier A.C.) 2:48:11; 8, J. Carroll (Tipperary Town) 2:49:58; 9, P. O’Regan (Limerick) 2:51:55; 10, S. O’Toole (Premier) 2:55:55; 11, P. Carmody (St. John’s, Tralee) 2:56:08; 12, J. Walsh (Midleton) 2:57:45; 13, D. Burke (St. Finbarr’s) 2:58:35; 14, M. Monogue (Tulla) 3:01:12; 15, J. O'Leary (Leevale) 3:02:15

 Where are they now?

Forty three years later....Where are they now for some of the participants

1. Jerry Murphy, lives in Douglas.  Jerry was a scoring member on Leevale winning teams of the Cork County Senior Cross-Country Championships, between 1973 and 1980 - no mean feat, considering the calibre of runners Leevale had at that time

Jerry Murphy - Photo: John Walshe

2. Liam Horgan R.I.P.

3. Michael Joyce lives in Bishopstown

4. Flor O'Leary lives in Cork and was still running, and setting records, into his 80's

5. Willie Hayes transferred to St. Finbarrs AC many years ago, and is still competing

12. John Walshe, one of, if not the, prime mover of the Ballycotton 10, and 5 Mile Series, lives in Ballycotton. He is still a regular at races

15. John O'Leary lives in Douglas, just across the road from Jerry Murphy

Death of Colm Murphy - October 28th 2022

Colm Murphy R.I.P.

Cork and Gravesend, UK

1956 - October 28th 2022

It was with great regret and sadness that we learnt, yesterday morning, October 28th 2022, of the unexpected death of Colm, in the company of his wife Catherine, in Antwerp while returning on a school trip to Berlin and Krakow

The Officers, Officials and members of Cork Athletics County Board extend their condolences and deepest sympathies to the Murphy family; Colm's wife Catherine, and their extended families

Colm's lifetime contribution to athletics has been enormous and leaves a lasting legacy

Colm was a much loved teacher of History at St. John’s Catholic Comprehensive School, Gravesend, Kent, UK had received several teaching awards, including Kent Teacher of the Year Award in 2016

In the early 1990’s Colm and his wife Catherine played prominent roles in the Cork BLE structure,as PRO and Secretary, respectively, before moving to England.  During this period, Colm also served as BLE National Throws and Triple Jump Coach

Colm was a prolific Athletics historian, writing several books, including “Looking Back – 25 Years of BLE in Cork”, “Irish Athletes and the Olympic Games ; Stockholm 1912”, “Irish Championships 1885 – 1922” when the sport was controlled by IAA and GAA, along with books on the subjects of ‘Irish Championships 1923 – 1966’, during the NACAI and AAUE Period, ‘BLE Championships 1967 -1999’. It is understood that he had been working on another book on the Top 100 Irish Track and Field Performances. Along the way, he was involved with the Gravesend History Society and several of that group’s publications.

On the field Colm threw a Discus best of 49.34m, in the U.K

May he Rest In Peace

Tribute to Colm Murphy

by Pat Walsh, Chairman, Cork Athletics County Board

Colm Murphy is best remembered by Cork County Board for his book "Looking Back"; a story of the first 25 years of BLE in Cork". This was a major undertaking, involving significant research, photos and interviews. The book contained a summary of the key events and key performances at Cork Championships and the performances of Cork athletes at National and International level

Colm's wife Catherine assisted him with his research and transcribed the book. Catherine was County Secretary in 1992/1993 while Colm was County PRO for several years, from 1991 

Colm, whose family hailed from the Beara Peninsula, was a keen throws athlete and became National Coach in field events

Colm's notable achievements include winning the Colman O'Keeffe Shield, a multievent competetion in UCC, over a five year period from 1980-1984 due to excelling in shot, discus and javelin

Events Week Ending Monday October 31st 2022

Cork Athletics Event Listing - Week Ending Monday October 31st 2022

Week 44 2022

This Week's Events - Week Ending Monday October 31st 2022

Next Week's Events - Week Ending Sunday November 6th 2022

This Month's Events - October 2022

Next Month's Events - November 2022


Road: Big event of the week is the Dublin Marathon, incorporating the Athletics Ireland National Marathon Championship

Cross-Country: The County Juvenile 'B', and Masters Championships take place in Ballinahina, hosted by Carraig na bhFear AC

Saturday Oct 29th, 9:30am - Parkrun - 9 Various Locations

Bere Island, Glengarriff, Castlehaven, Clonakilty, Macroom, Ballincollig, Tramore Valley Park, Glen River, Mallow Castle, Youghal

 Saturday Oct 29th, 19:30  - Halloween Half-Marathon (IMRA - Cork)

Sunday Oct 30th, 8:45am - Dublin Marathon, inc National Marathon Championships

Dublin

Monday Oct 31st, 12 noon - Cork Athletics County Juvenile 'B' & Masters Cross-Country Championships - Day 3

Ballinahina

Entry Lists for County Juvenile B and Masters Cross-Country Championships 2022

County Juvenile B and Masters Cross-Country Championship Entries 2022

Ballinahina

Monday October 31st 2022

 Parking

Message from Carraig na bhFear AC

Due to the wet weather during the past week, and the forecast for more rain on Monday, there will be no parking of cars in the XC field

Parking will now be on the two roads adjacent to the XC course. Please note that parking will only be permitted on one side of the road ,and club stewards will be on hand to assist with parking

To ease access to the course, two entrance gates will be in operation, with one on each road

Event Detail Page

Issues?

Please check your club's entries. If there are problems or errors with the listings, please contact This email address is being protected from spambots. You need JavaScript enabled to view it.

Some clubs have had problems entering people, due to issues with AAI registrations, as a result entries for those affected has been taken by email. There may be further such entries on, or by, the day

Notice Re: Juvenile Relays (Sunday November 13th)

Clubs may enter multiple teams in each Relay Event

Juvenile Entry List

Masters Entry List

Masters List

Cross-Country Training Session for Cork Juvenile Teams - November 2022

Cross-Country Training Session for Athletes Selected for Cork Juvenile Even & UnEven-Age Teams

Venue: Tramore Valley Park

11am - 1pm, Saturday November 12th 2022

A training session for all Cork Juvenile athletes competing at the National Juvenile Even-Age Cross-Country Championships, which are being held in Rosapenna Golf, Course, Donegal, on Sunday November 20th, and National Juvenile UnEven-Age Cross-Country Championships, which are being held in Garryanne, Conna, Cork, on Sunday December 4th, including both club athletes and those selected to represent Cork.  See tables below for lists of athletes selected to represent Cork

This session is open to any athlete who intends running in either of the National Juvenile Championships, whether selected to run for Cork, Munster or not. It is for all Juveniles running in either event, not just those representing Cork and/or Munster

Please bring both Spikes AND Runners (if the grass is too wet, or long, the session may be held on the tarmac roads within Tramore Valley Park)

Athletes Selected for Cork Juvenile Even-Age Teams

Cork Teams

Athletes Selected for Cork Juvenile UnEven-Age Teams

Cork Teams

Tramore Valley Park - Arrival Directions

Directions

 
Eircode: T12 AE86

Loc8 Code:  WCQ-53-MK9

51°52'42.9"N 8°27'46.5"W

Arriving

Recommended route: From the N40, take the slip road for the City, (under the flyover, if coming from east or south). Immediately take the first exit, onto the old Kinsale Road  (towards Smyths / Woodies / Musgrave Park). At the next set of traffic lights, turn right towards the Park 'N' Ride. Go straight thro the next lights, on the N27 South Link, into Tramore Valley Park

From City

Simply head straight out the South Link and turn left into Tramore Valley Park

Alternative Route

From the N40, take the slip road for the City, (under the flyover, if coming from east or south) and head in towards the city.  Take the slip road to South Douglas Road. Turn right, over the bridge, and immediately right again, back onto the South Link, and then turn left into Tramore Valley Park

Departing

Tramore Valley Park - Departing

All traffic leaving Tramore Valley Park MUST turn left, towards Kinsale Road Roundabout

Parking

There will be plenty of hard standing for cars and buses in Tramore Valley Park.
NB: There is no pedestrian access to Tramore Valley Park from South Link (N27).  Kinsale Road Park 'N' Ride: There is no access to Tramore Valley Park from the Park 'N' Ride facility

Related Articles

Teams for National Juvenile Even-Age and Senior Cross-Country Championships 2022

Teams for National Juvenile Even-Age and Senior Cross-Country Championships 2022

Confirm Your Intention to Run in the National Juvenile Even-Age and Senior Cross-Country Championships 2022

Rosapenna Golf, Course, Donegal

11:30am Sunday November 20th 2022

Juvenile Even-Age Athletes Selected on Cork Teams, as listed below, who have no already done so, are asked to confirm their intention to travel with This email address is being protected from spambots. You need JavaScript enabled to view it. 0868591522 as soon as possible, and by Sunday next, November 6th

A Travel & Subsistence allowance of €60 will be paid by the County Board, via their respective clubs,. However each selected athete MUST wear a Cork Singlet (unless they are running for Munster, in which case they will wear a Munster Singlet)

Senior Athletes will also be paid the €60 allowance, however as there is no team declaration required for Senior team, the allowance will be paid to scoring Cork athletes

Updated 19:30pm, Tuesday Nov 8th

Venue

Cork Athletics Registration Figures - October 31st 2022

Record Cork Athletics Registration Figures - October 31st 2022

New October Registration Figure of 8,335, exceeding the October 2019 figure of 8,334 by a single Registration

Overall Registrations as at October 31st 2022

Leading 28 Clubs by Registration numbers

Next 28 Clubs by Registration numbers

 
 Bandon AC, on 559, inch just ahead of Leevale AC, 554, at the head of the overall listings. North Cork AC are next, in third place, on 480. Midleton AC, St Catherine's AC, Togher AC, St Catherine's AC and Youghal AC all exceed 300 Juvenile members, while a total of fifteen clubs now exceed 200 registrations; Carrigaline AC, Grange Fermoy AC, Carraig-Na-Bhfear AC, Belgooly AC, Tracton AC, Riverstick Kinsale AC, West Muskerry AC and St Finbarrs AC all have over 200 registered members, with another fifteen clubs exceeding the 100 registrations mark - thirty clubs in all

Total Registrations

 Juvenile/Youth Registrations as at October 31st 2022

Bandon AC (461) head the table, followed by North Cork AC (413) and Leevale AC (354). Twenty clubs have 100 or more Juvenile/Youth members

Leading Cork Juvenile Clubs

Leading Adult Registrations by Club - October 31st 2022

Leevale AC head the list, with 200 registrations, followed closely by St Finbarrs AC on 198, and Mallow AC on 195 adult members. Midleton AC just seven off the lead, on 193. Thirteen clubs now have over 100 registered adult members, with three more within single digit figures off the 100 mark, Bandon beign just two shy, on 98

Leading 30 Adult Clubs

Adult Registrations

Dublin Marathon 2022 Advice - On The Day

Cork Athletics Webmaster's Advice for Marathon Day

 
If you are feeling unwell or have just been ill - DON'T RUN!

Most medical emergencies in the Marathon are with people who have just been, or are, unwell

Weather Outlook - As at 11pm Friday 29th

Its WAY too far out to be definitive as to what the weather will be like on Sunday - over 3 days out, you might be better off reading the chicken's entrails, like ancient Romans!  ...However we'll give it a shot anyway...maybe a feelgood factor!

Temperature is predicted to be set to be between 12C and 14C, rising to around 15 by 12 Noon	Risk of light rain around start time, clearing	Light winds are forecast

Predicted Weather for 9am Sunday October 30th - as at 11pm Friday 29th

...and Monday!?  Heavy rain is predicted for 9am Monday ....Bet you're glad the Marathon is no longer held on the Monday!

Last Minute Preparations

•     Wear clothes that you've worn before

•     Eat food that you've eaten before
•     No new things the day of the marathon!
•     The sleep you get two nights before the marathon is more important than the sleep you get the night before the marathon
•     Don't be afraid to smear vaseline on your thighs
•     Take it slowly at the beginning - run the second half of the marathon faster than the first half
•     Plant supporters along the route - it gives you something to look forward to (esp. around mile 22).

•     Afterwards, soak your legs in ice-cold water - does a world of good
•     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

• Pack your kit bag the night before. Double Check!!
     
• Don't forget any old clothes or bin liner to keep warm before the race, ready to be deposited
      Also don't forget some goodies for when you finish the race

It's not these 26.2 miles that are the test. It's the 500 miles leading up to them!

Eating & Drinking

Eating

• Get up early and eat as soon as possible - probably best to eat about 2 to 2 1/2 hours before the start. Don't eat something which will "go through you" - like brown bread. If you've hydrated and Carboloaded properly, you need very little on the day. I'll eat about 6:30/7am and I'll have exactly the same as I have before my long runs - weetabix & yoghurt, with a very small amount of fruit, and a small bit of liquid. Eat about 300 calories that morning, 2-3 hours before the starting gun. Toast and bananas are other options. Make sure you've practiced this routine before several training runs. Beware of some sports drinks, as you will need to dilute these heavily, or you'll be making a pit stop for a crap long before you're finished
• On the morning, don't have more than a glass or two of water/isotonic drink beforehand...or you'll be making an early unscheduled pitstop

Before the Race

Toilet:

• Make sure to have a crap when you wake up!! If you've eaten early, peristalisis will set in about an hour after eating and you will have to visit the loo for a dump, so timing your eating will be very important. Don't leave it too late!

Chafing

•     If you're prone to chaffing it'll show up before 20 miles and you would have probably had "issues" before this point
•    Weather (wind, temperature and humidity ) greatly affects the liklihood of chaffing. Lots and lots of Bodyglide. I layer it on my thighs and in areas below my armpits where I regularly chafe
•     Use vaseline on your toes to prevent the blisters you get when they rub against each other. It also helps prevent blisters when it's rainy or your feet get wet for other reasons (sloppy water station technique)
•     You might also want to use vaseline in 'crevices' where you might prefer not to use Bodyglide
•     If you suffer from chapped lips or cold-sores, use Chapstick. I use it on every run
•     Don't do anything that you haven't done in training

Pre-Race Wear

•     Don't wear brand new shoes (but don't wear super-old ones, either). You should have run at least 50 miles in the shoes in which you plan to race
•     Many novice marathoners don't heed to the advice "don't try anything new on race day!" This means socks, cloths, shoes, gels and other products Wear acrylic fiber socks (as cotton socks get wet and can cause blisters faster than acrylic fiber socks) and use Vaseline on any areas prone to blisters
•     Make sure you bring layers for race day, especially clothing you can discard, including a second pair of socks, gloves and a hat
•     Wear disposable layers before hand - hat/cap, raggy t-shirt, light gloves/bin bag. Keep your gloves, hat and t-shirt until you're well warmed-up, maybe for the first few miles

Race Wear

•     Don't forget your terry cloth headband, if you normally wear one. Don't wear anything that hasn't been through the wash a half dozen times
•     Try not to wear cotton. Find some of that moisture-wicking material for race day socks, shorts and sportsbra. Less chafing and moisture!
•     Put your name in large letters on the front of your running vest. The crowds will encouragement!
• Don't over-dress for your race. While it's crucial to stay warm and dry on the start line, once you get moving you won't want to be wearing too much clothing. Having a rain jacket and a long-sleeved top tied around your waist for over 20 miles definitely won't help your race time! Instead, wear layers that you can peel off and throw away as you get warmer during the race

First Mile

    Sweet Jesus don't "start fast" due to the adrenaline of the race, as you'll regret it around mile 20. Start slower than you think or feel you should. Your first mile should be NO FASTER than your average intended pace. Don't be tempted to start the race quickly or waste energy weaving through the slower runners. However many you overtake, there will be many more in front of you - all for a few yards. It is better to go slow for the first mile and use this as a warm up

•     Try to get the first mile as near as possible to your AVERAGE goal pace. No faster!! If you are significantly slower, either sacrifice the lost time or make it up slowly. Remember the marathon is a very unforgiving race - you can't "bank" time. Go too fast and you'll pay for it. If you've something left in the tank, you can pick it up for the final few miles. In the latter stages, concentrate on picking off bodies, not miles
•      Try to get a feel for the correct pace beforehand. It is vital not to go too fast, and it is very easy to be dragged along if the initial hysteria & euphoria of the first mile or so. You can wave to your friends and supporters after the event - if you've any energy left then!
•     When you set off, don't think about the marathon being over 20 miles long. Break the distance down into manageable 'chunks' instead and focus on 'biting off each one as it comes. Once you reach the end of a chunk, congratulate yourself, take a drink, and a stretch if you need to, and then focus on the next chunk. This makes the distance feel a lot more achievable
•   You'll be Overdosing on adrenaline for the first five miles. This will tempt you to run faster than you want. Don't! You'll regret it later. You CANNOT 'bank' time in a Marathon! Make your goal to run the second half faster than the first
•     You don't want to get stuck behind a mass of slower runners. If this happens, don't panic. Just consider it a forced moderation. Whatever you do, don't weave between slower runners. That's an excellent way to trip, or pull a groin. Be patient. Holes will eventually open up
•     Go out slow, slow, slow. You can always pick it up later on

Pacing

Make sure you bring layers for race day, especially clothing you can discard, including a second pair of socks, gloves and a hat. If you are running the correct pace, it should feel like you are loafing for the first 6 miles or so

Pacing Group - If you're planning running with a Pace Group, Please, Please, go with a group that is appropriate to YOUR target time AND make sure that you're being realistic in your expectations.  I've come across people who've never done a Marathon before and think that they can run the marathon at their 5k pace!

Course

Follow the shortest course! That's where it's measured - there little point in unnecessarily running 26.8 miles!

Every opportunity...Run the SPR!!

• Although you may be sharing the course with thousands of other runners, you can still use the course to your advantage. In many of the major marathons there will be a line on the ground that measures the exact race distance. Follow the course line wherever possible to ensure you are taking the most direct route to the finish line! If it's very windy out there, tuck in close behind a group of runners, so that they act as a windshield for you!
•     Watch your running step! This applies particularly to the first mile when the road is littered with discarded bin liners, plastic bottles and clothing - and to drinks stations, where people move erratically. I've seen many a bruised and bloodied runner being tended to by the first aid teams before they've even got into their stride! It's quite a challenge to run in such close proximity to other people, and you need to keep your wits about you. Try to stick your hand out, like an indicator, if you intend to move sideways - and always check before you pull out in front of someone or stop

This is a fairly twisty section of the Cork City Marathon. The image on the left is where I always see the main pack running ...like lemmings, following the person in front   The image on the right is where the course is measured...along the SPR The Kinsale Road section of the Cork City Marathon is approx. 0.85km long, but, if you follow the track in the left-hand image, you'll actually run approx. 31m longer. If that were to transpose to a full marathon, you'd run over 1,500m longer than you need!

Drinks Strategy

    If you can, grab your drink and run through the water-station. If it's in cups, you'll need to get it down quickly or it'll spill. If it's bottles, get away from the mayhem of the station and drink at leisure. You can actually 'make time' by breezing thro' like this
   

Work the course -  If you've done the work, most of the Marathon effort is in the mind. I after a 90 hour working week, ending on the Sat afternoon before Dublin, I once got thro' the race repeating to myself (not aloud) "Long, cool and easy", and visualized this. (Finished in 2:51 that year!)
   

Get some support. Know where your supporters are, and put your name on your t-shirt. If you're weari ng headphones, Don't bother putting your name up.... you won't hear the support
  

Think while you run

    Try to stay present in your running. If you drift off into a reverie, or get too caught up in the carnival atmosphere, you may forget to hydrate properly and may not notice your pace quickening (or less likely, slowing down) until you suddenly reach the halfway point in a time that's way off target. Staying focused means you can do something about it if you do make a mistake, whereas getting so carried away that you don't even notice you've made a mistake is hard to rectify
   

Supporters

    No matter how independent you are, it really helps to have some supporters out there on the course. Whether it's a charity that you are running for, or for yourself, or for friends, family, or work colleagues - try to get as many spectators out there as possible on the day. Be very specific about where you want them to be. Remember to tell them not just at what point on the course (for example right by the seven- mile marker), but also at which side of the road. Also, them as accurately as possible at what time you expect to get to that point on the course. And the advice about putting your name on the front of your t- shirt might be old hat, but it still holds true - so do it! Hearing your name called, even by someone you hardly know, is hugely heartening when your spirits are beginning to flag and your legs feel heavy
   

If you take nothing else from this article, remember this: Learn to body scan. All you need to do is cast your mind's eye from head to toe, looking for any signs of unnecessary tension or tightness, any muscles that could do with a stretch, and any joints that could do with loosening up. I often find it's my jaw that is set solid, with a frown across my forehead. Try a smile - it's impossible to be tense and smile at the same time. I suggest doing a body scan every ten to 15 minutes, to ensure you are as relaxed as possible and not wasting energy
   

Even if you are hell-bent on breaking three, four or five hours in this race, don't keep your mind focused entirely on the finish line throughout. Instead, try to enjoy the journey as well as the destination. You've put so much into preparing for this big day, the least you should do is try to savour it a little!
  

Drinking / Gels / Power Bars

    DON'T drink or eat anything that you haven't tried on your long runs - No matter how much others tell you how great they are! I did it once and, in spite of perfect training and form, blew up due to nausea from the "you've gotta take - it's brilliant!" isotonic drink
   

You have been warned! You have too much riding on this race to blow it on an untried drink/gel/bar
   

Drinking II

If you've followed the advice on hydration, then you'll be pretty well hydrated and will only need to drink very little on the run, just enough to keep your mouth moist. Remember if you drink too much — if you can feel water sloshing around in your stomach — you are creating a problem also = too much water is toxic! Learn to take water on the run, how to run through the water station and sip as you go

•     Remember to drink before you get thirsty, and eat your energy bars (or gels or whatever you're carrying with you) before you think you need them
•     Drinking on the go can be tricky if you haven't practiced it before. Most people have success folding the cups into a V. But don't be afraid to walk through the water stations
•     Drink at least a bit of water or isotonic drink at EVERY drink station. Don't wait until you feel dehydrated, or it will be too late
•     Unless you're really dehydated, or it's really hot on race day, don't stop for water in the last 2-3 miles. Your body won't absorb it fast enough 'to help much, and it can be hard to start running again once you stop
•     Watch out for idiots wearing headphones!!! - they won't hear your calls and generally cause mayhem at the waterstations!

Cooling 

If the weather is hot, you might want to slosh water over your wrists and thighs. Beware, if pouring water over your head, as too much will run down your back and into your shorts, with risk of chafing

Latter Stages

    Keep your head up. Protect your back, neck & confidence, by keeping eye contact with the crowd. Keep your head up while running. As you get tired, you may find that you are spending most of the time looking at your feet rather than up at the road ahead. This not only throws your spine out of alignment - putting you at risk of back, neck pain or shoulder tension it can also make your spirits flag, as you aren't making eye contact. Keeping your head up gives you a much more confident stance and sends a positive message to your subconscious mind
   

Resist the urge for a toilet break

Talk to yourself while you run

Give yourself a bit of a pep talk as you go along. Tell yourself how well you're doing. Tell yourself how strong you are - in mind and body. You may want to have a mantra, which you can repeat to yourself with ease as you are running. I have used 'I am running fast and strong' in the past, which has a nice rhythm to it (even if you're doing anything but!)

Have fun! Smile and respond to the crowd. Stay focused on your race target Your target is to get to the end!

    Break the distance down into manageable 'chunks' and congratulate yourself when you finish each one.

Wind

    Wind (A): If it's windy, then shelter as much as possible; run behind someone as much as possible. Maybe take turns at breaking the wind

Wind (B): If you feel bloated, then FART!! If you keep it in, then it will tend to act as a sort of liquidizer on your intestine - resulting in the need for a pit-stop. So....ladies especially don't be afraid to fart - If it's noisy, blame it on the men around you - "Aren't they terrible!", if it's quiet, blame it on the men anyway!

The Finish

DO NOT STOP YOUR WATCH AT THE FINISH LINE. You will look silly in the photo. Run through it (with your arms raised in triumph if you like). Stop your watch after you pass the cameras

The Course ...SPR ...Again!

SPR: Shortest Possible Route - Everywhere you can, run the SPR. That's the way the course is measured. If everyone else is taking the long way round bends, don't follow - unless you're sheltering from the wind. Why run, say, 27 miles - 26.22 is long enough as it is!

Download Cork Athletics Webmasters Advice - PDF File

John Quigley, Cork Athletics Webmaster, has a Marathon best of 2:46:03, has run 26 Marathons in all, and has been running for almost four decades. John is also an International AIMS/World Athletics Grade A Measurer

Cork Team Successes at Munster Chps Oct 2022

Cork Medalists at Munster Juvenile Even-Age, Under-23 and Novice Championships 2022

Cork garnered a total of 20 individual medals (5 Gold, 8 Silver and 7 Bronze), 16 Club Team Medals (3 Gold, 8 Bronze and 5 Bronze), while Cork came close to a clean sweep of Gold medals in the Inter-County series, winning Gold in all events, except only the Under 10 Girls and Novice Women, taking Silver in both

Individual Cork Medalists

Cork City Sports Athletics Person of the Month of August 2022 - Ina Killeen

Ina Killeen is Cork City Sports Athletics Person of the Month for September 2022

River Lee Hotel

Tuesday October 25th 2022

 Ina Killeen, Leevale AC, Cork City Sports Athletics Person of the Month for September 2022

Ina receives her Cork City Sports Athletics Person of the Month award from Joe Hartnett and Frank Walley

Ina Killeen, Leevale AC, is Cork City Sports Athletics Person of the Month for September 2022

The award was presented at a function at the River Lee hotel, on Tuesday October 25th 2022

The Cork City Sports Athletics Person of the Month Award is sponsored by 96FM/C103FM, The Echo, The River Lee, Cork Crystal and Leisureworld

Cork City Sports Homepage

Cork City Sports - Awards Archive

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Cork City Sports Athletics Person of the Month - September 2022 - Award Citation

The Cork City Sports Athletic Person for the Month of September is Ina Killeen, Leevale AC. Ina has put her heart and soul into the sport from her teenage years initially as an athlete with Leevale AC followed by coaching, officiating and administrative roles at club, county, provincial and national level. She has been a valued and respected official at the Cork City Sports for many years and, on September 18th, was in the thick of things in the promotion of the Echo Ladies Mini-Marathon

Award Citation

 Ina Killeen with Cork City Sports Committee Members

Interview

Ina speaking to Trevor Welch, 96FM

Ina, with husband Pat and daughter Anna

John Calnan, Ina Killeen and Eithne Ní Choileán

Ina Killeen, Leevale AC, with fellow Leevale Personalities, Donie Walsh, John Sheehan, John Calnan and Frank Walley