Senior News

Hatrick for Sandis at Garveys SuperValue Gallop.


Conditions at the famed Friary grounds were superb for the Annual blue ribbon West Waterford AC cross country even of the year when the Garveys Supervalue Dungarvan sponsored Gallop attracted almost 100 runners Preceded by round two of the county Juvenile races (See Juvenile notes) the Garveys SuperValue sponsored West Waterford AC promoted five mile cross country race also incorporated the Waterford Senior Cross Country championship for 2007.Event organiser Tony Ryan had the ground work done for the Annual event which went off in its usual smooth fashion. In the Senior Men’s race we again saw yet again a masterful display of front running from West Waterfords Sandis Bralitis who was hoping to take his third Garveys Supervalue event in a row and he wasn’t to disappoint as from lap one he raced into a commanding lead which he was to increase as he raced around the four laps of the perfect underfoot Friary grounds, Indeed Sandis recorded a personal best time by two seconds for the four laps when clocking 24.02,This must be one of the fastest times ever recorded for four laps of the Friary to my knowledge.In second place last Sunday was also a West Waterford athlete Raivis Zakis, who on this occasion was also to set a new personal best time for four laps of the College grounds when he was clocked at an impressive 24.32. This was 20 seconds inside his best time for this distance and he looks to be in terrific form presently as he heads off this weekend to take part Sunday in the Amsterdam Marathon along with a huge entourage of West Waterford runners..In third place last Sunday was the evergreen and former winner of this event James Sullivan of Waterford AC with a time of 24.59.The city man is running as well as ever.1st Junior Men’s prize went to Niall McCormack who recently moved clubs to Clonmel AC with a time of 25.17. Niall finished a creditable 5th overall. Good running from a Junior athlete.1st over 35 was Kenny Curran from Ballynonty AC 26.08,This was two minutes faster than Kenny’s winning time of last year in this category.The over 40 title was won by Dennis McCarthy East Cork for the second year in succession his time was 29.14 with the over 45 prize going to Waterfords John Dalton 27.59 the final three placings went to all West Waterford athletes when Colin Lyons was first over 50 in a time of 30.51,Con Kelleher was 1st over 55 in 31.03 and Pat Connaughton 1st over 60 in 34.29.  

The Ladies race saw the return of Corinna Walsh long time out of the sport through injury who along with her club mate Diane Behan filled the first two positions in the Ladies two lap race. Corinna winning with a time of 14.01 and Diane close behind in 14.06.Last year’s winner St.Senan’s Adele Walsh was third on this occasion in 14.21.Corinna and Diane were together after the first lap with either athlete capable of taking the win, however Corinne had that little bit on Diane on this occasion but all looks bright for the club for the coming cross country season with these two ladies in this kind of form and the improvement seen by a many more of our Female athletes.We must also mention the clubs third finisher who was fourth overall on the day, Norma Wall ran a personal best time of 14.58 for the two laps of the Friary course Terrific running also from the soon to be Ballinroad Woman. The first Junior was another West Waterford athlete Elma Nugent who finished 10th overall in a time of 15.33,This young Lady can’t be running Senior soon enough with loads of potential evident. The over 35 section was won by Maria Griffin Waterford AC who finished a good fourth overall in 14.27. The over 40 prize was won by West Waterford’s Anne Dunford with a time of 16.12 her team mate and another back from a long term injury Eibhlis Ni hAodha 15.45 taking the over 45 category.


The Ladies team event the same as the men’s, does not include individual prize winners in this open race, The overall winners this year were the Waterford AC squad lead home by Brea Cooke 11th Sylvia Malone 12th Mary Burke 14th and Ruth Aherne 20th giving them a total of 57 points. Well done to the city ladies here.


In the open men’s team event race host’s West Waterford took the honors with a total of 39 points. Won on 28 points just 2 ahead of West Waterford on 30 points, The scoring team were Rory Moloney 7th Mark Shalloe 9th Declan Mc Grath 10th and Kevin Kenneally 13th.Some new faces here on the club team which argues well for the future well done boys.


The beginners 1 and 2 lap races were well supported last Sunday mainly thanks to the work being done at club level by Tony Ryan with his current Elite Paintball one lap challenge on Tuesday evenings and the Eurospar League on Thursday evenings. The Ladies one lap Last Sunday was won by Ann Wright with a time of 11.25 she was followed home by Anita Lyons in a time of 12.06 with Regina Byrne 3rd in 13.33.The Ladies two lap race was won impressively by Andrea O’Neill with a splendid time of 19.22 from Martina Walsh 21.28 and Geraldine Heffernan was 3rd in 21.35The 2 lap for Men saw some very keen competition with the eventually winner Ballynonty’s Owen Fanning with a time of 14.18.In second place was Yevgeniy Chizhikovo with a time of 14.58And the third spot was filled by on of the clubs all time greats Michael Roche in a time of 16.50.


The Dwyer family shield for the best local area team was won this year for the third year in succession by the Abbeyside team of Sandis Bralitis, Raivis Zakis, Declan McGrath and Des Feeney. well done to them, Their team’s non scoring captain  “The Bo now wants to know does he get’s to keep the shield.” But its debatable weathers his even eligible to compete for the Village. What do you think??


The eagerly awaited second round clash for the Ryan brothers shield, which is decided over two legs (home and away) between us and the Kilkenny men St Senans also took place last Sunday. West Waterford came out on top for the fourth year in succession here. The Ryan brothers Michael and Tony presented a pair of running spikes, which was raffled among all who participated in both legs of the race with Raivis Zakis West Waterford AC winning them. Our thanks to the Ryan’s for donating this prize.
Category Winners
Senior Men
1st Sandis Bralitis West Waterford AC 24.02
2nd Raivis Zakis West Waterford AC 24.32
3rd James Sullivan Waterford AC 24.59
Senior Ladies
1st Corinna Walsh West Waterford AC 14.01
2nd Diane Behan West Waterford AC 14.06
3rd Edele Walsh St Senans AC  14.21
Junior Niall McCormack Clonmel AC 25.17  
0/35 Kenny Curran Ballynonty AC 26.08
0/40 Denis McCarthy East Cork AC 29.14
0/45 John Dalton Waterford AC 37.59
0/50 Colin Lyons West Waterford AC 30.51
0/55 Con Kelleher West Waterford AC 31.03
0/60 Pat Connaughton West Waterford AC 34.29
Junior Elma Nugent West Waterford AC 15.33
0/35 Maria Griffin Waterford AC 14.27
0/40 Ann Dunford West Waterford AC 16.12
0/45 Eibhlis Ní hAodha West Waterford AC 15.45


Our thanks to all involved in organising the race thanks to the help from the Juvenile club at the finish area, and those people who gave of their time to look after registration, results and all who made sandwiches for the runners. Special thanks to Ann Dunford who looked after all the prizes for the race and there were many thanks to the generosity of our very kind sponsors. Thanks to the Morrissey family and Staff of the Lady Belle where we had our presentation after the senior race.
To Br Patrick and St Augustine’s College thanks for having the course so well laid out for what was great days Juvenile and Senior Cross Country running in ideal weather conditions. To the Dwyer and Ryan families for the various shields many thanks, and last but by no means least to our sponsor Garveys SuperValue Dungarvan and store manager Liam Power and family for their presence at the prize giving. A round up of the senior county championships will appear in next week’s notes.


The penultimate round of the very popular Elite Paintball running league attracted 53 entries, which was our highest entry to date. The numbers have been increasing slowly but surely and it has been great to see new faces each week and even better when they return for another round of the League. This league was formed with newcomers in mind and thanks to this league all those who were classed as newcomers are now the regulars, thanks to your weekly participation in this league. We look forward to seeing you all at our other leagues. Maybe you can spread the word and get more to join and help them to enjoy the benefits of being fit and healthy as you are now doing.
At the beginning of this league there were many who felt that one lap was quite a challenge and yes it was, was being the operative word in this case. Now after six weeks, you can say that it was a challenge and that the two laps is a challenge now and that will be your new goal. There have been so many of the participants that really embraced the one lap challenge and all of you are to be commended. We hope you will continue this trend of maintaining your health and fitness.
Alan Lyons and Yevgeniy Chizhikov broke seven minutes for the one lap league recording 6.56 and 6.59 respectively. This is a fair achievement and well done to both.
Hugh O’ Connor and Carol Whelan were determined on the night to break 9 minutes and this they duly did with a second or two to spare. Brìd Veale and Michael Tutty had a great battle to break 8.30. Brìd Veale was in ahead of Michael but will have to pull out all the stops for the final night as Michael’s goal is to break 8 minutes and with only one night left it all rests on that night’s performance. Brigid Blackwell has been steadily improving and shows that a bit of consistency is all it takes. Brigid recorded 11.27 for the one lap, which is a fantastic time and well deserved. Josie Harty was just outside ten minutes but will enjoy breaking that time on the final night. The very best of luck to all the participants on the final night of the league.  The league tables are slowly taking shape. Please remember that it’s each person’s best four nights that determine your position in the league tables. Some of the divisions appear very close and others may not, but when you add up just the four nights it could be very close in each division. So let everyone give it their best shot!


West Waterford Athletic Club is delighted to have Marie and Jeff Allen as sponsors of the Elite Paintball One Lap Challenge. They have been regular participants of the league and proved more than able for the challenge. It was great to have such active sponsors and we hope they enjoyed the league as much as we did. We would like to thank them for their support and co-operation and their generosity. Many thanks.


A record entry participated in round five of the Eurospar Autumn League. A total of 98 runners ran in the various distances on offer. This was a great turn out and some fine running was witnessed in the one, two, three and four laps. With the league drawing to a conclusion, all athletes were in the hunt for a personal best to round off the season and many were more than delighted with the final result. The good weather and the grounds in tip-top shape certainly contributed to these performances and we hope to have similar conditions for the final night when it will be all systems go!


Sharon Lynch was one happy athlete last week having recorded 8.54 for one lap. She got off to a great start and held her position during the run. Heading out into the last field she was gaining on some athletes and made these her targets and with sheer determination passed out three or four athletes and sailed past the finishing line in a record time. Well done to Sharon. Hot on her heels was Lois Chappel who is also improving significantly and she recorded 8.56 for her efforts. Noreen and Tracey Fennell had a fine run and were a great support to each other as they broke twelve minutes. Eileen Power, Catherine Wright and Tracey Drummy were very close to thirteen minutes and this will be their target for the next night.


It was very close for Tadhg Uì Chuirrìn last week and he was very unlucky not to dip under 16 minutes for two laps. He clocked 16.01 but if he can pull off a repeat performance and just up the pace coming in to the home straight he should be capable of sub sixteen. Ann and Brenda were in flying form for the two laps. Their recent cross-country outings are certainly standing to them now. Nikki McKenna was out to break 20 minutes and was thrilled with a time of 19.57. The Nugent sisters formed a small group and led by Paula they all managed to run home under 22.30. Well done everybody.


Congratulations to Margaret Power who clocked 29.59 for three laps of the Friary. This equates to less than 8-minute miles and that is great running indeed. Tracey Dwyer broke 30 minutes a few weeks ago and has been running well under 30 minutes since then.  So Margaret we’ll be seeing you with the under 29 gang next week! Noel McKenna clocked 27.56 and Fergal Connolly 26.47, which was very impressive indeed.


Liam Budds has come a long long way since sunning the short course of the Winter League only a few years ago. Since then he has been running various distances and courses and last week at the Friary he showed what a talented and committed runner he is. Having spent the last few months in earnest training for the Amsterdam Marathon, Liam produced a super performance on the night and clocked 30.48 for his efforts. All those long runs with Patrick and the gang are certainly coming in to play now for Liam. Paschal Proctor had a fine run as well and being only nine seconds outside of 40 minutes, he should be well capable of achieving this for the final night. Jason Dee clocked 34.02 and will be looking forward to improving that at round six. Best of luck to all on the final night.


We would like to take this opportunity to thank Ger Enright of Eurospar for his generosity and support of the league again this year. It’s great to have sponsors that are co-operative and helpful and this is what makes the league so successful. Many thanks.


The Prize-giving for both the Elite Paintball One Lap Challenge and the Eurospar Autumn League will take place in Minnie’s Bar on Friday night, October 26 at 10 p.m. All prizewinners are invited to attend, as are all participants as a great night is in store. See you all there.



The West Waterford marathon tour roles on this coming Sunday when a total of 46 runners plus a large traveling back up team from the club will be taking to the streets of one of Europe’s famous city’s Amsterdam, to take part in the city’s Marathon with some running the Half Marathon and a few the 5k all which are held in conjunction with full Marathon on the Sunday. Jacinta Sheil and Charmaine O’Brien our tour event organizer’s along with big Daddy Albert, have left no stone unturned in her travel and training arrangements and all is now set for what will be a trip to remember, A huge training effort has now come to a close with many on the final count down of their 16 week training programmes.O.K. Lads and lassies its all behind you now you have done the hard work each and everyone of you can be proud of the huge commitment and the time you have put into your training effort for the big day on Sunday. Below we cover some last minute and final day preparations read it once or twice and stick to the basic principles contained in it. As I said before there is no feeling like the feeling of achievement and satisfaction when coming up that home straight in a Marathon race. And those of us not fortunate enough to be traveling can watch you via the internet as the organisers will have a live web cam broadcasting from the finish line. You’ve done it, the hard work was worth it all, smile for the photo as you cross the finish line it will hang in your sitting room for years to come, and October 21st the day you completed the Amsterdam Marathon. Wear your club singlet with pride and the very best of luck to each and every one of you. Waddle on friends.


Triona Wall
Jacinta Sheil
Sharon O’Brien
Sinead Moore
Catriona O’Brien
Mary Harney
Angeline Drennan
Deidre Cunningham
Claire Walsh
Karen Ryan
Vincent Tutty
Pat O’Brien      
Ray Burke
Liam Sandford  
Pat Morrissey
Albert McGrath
Liam Budds
Tomas Coleman
Richie Kelly
Tom Scanlon
Brian Collins
Patrick Riordan
Vincent Donovan
Eamon Flavin
Thomas O’Brien
Brett Lynam
Dermot Ryan
Raivis Zakis
Eamon Phelan
Ray Dwyer
Michael Dunford
Patrick Lannon


Martina Ryan
Alice Shanley
Martina Walsh
Olivere Crotty
Niamh Budds
Ray Moore
Tom Condon
Don Sheil
Pascal Proctor
Michael Tutty
Trevor Walsh
Alan Hickey
Michael Deegan
Sheilann O’Donoghue
Marie O’Gorman


Carmel Corcoran
Onra Power


Get up three to four hours before the start, Plan spare time into everything you have to do. That way you'll leave ahead of schedule. At the start Remind yourself of your goal. If it's a time target, focus on the importance of controlled pacing. If you just want to prove that you can finish a marathon, you can be more relaxed. Focus purely on enjoying the moment. Remind yourself how lucky you are to be in good enough health to take part in one of the world's greatest races. During the race Focus - but focus on the moment, not on how many miles remain. Think about your form, breathing and pace. This will build confidence and help you to remain relaxed. It's only natural for your mind to wander, but it's good to have this touchstone to return to. Hold back, even if your body wants to speed off. The marathon is an exercise in restraint, as many people find out to their cost in the second half of the race. If you've been following a very conservative race plan and you feel great after 15 miles, then you could consider increasing the pace by a few seconds per mile. Before you leave Visit the loo whether you want to or not. Vaseline up the important parts. At the startUnless you plan to run in under three hours, you don't need to bother with much more than a walk as a warm-up. Save your energy - you'll be forced to ease gently into your run anyway. If you must stretch (and we wouldn't recommend stressing cold muscles), do so very gently. Stay warm. Take a bin liner and an old long-sleeved T-shirt and leggings that you can discard just before the gun goes off. During the race  Food & DrinkBefore you leaveDrink a pint of water as soon as you get up. Eat a familiar breakfast that you know works for you. Avoid fat, as it is hard to digest. Porridge is excellent. Leave plenty of time for digestion. Some marathon runners opt for a high-energy drink if they feel they won't be able to digest a breakfast. At the startContinue sipping water if you need to, but don't go overboard. During the raceDrink regularly, and from early on in the race. Water stations will provide water every few miles. If you have to walk a few paces to drink properly, then do so. By being properly hydrated you'll more than make up the time you lose. A fluid loss of more than two liters will start to seriously impair your performance, and you can sweat that AdminBefore you leaveCheck that you're wearing your race number and, you have your Champion Chip secured to your shoe. You won't get a finish time without them. Check that you've got your post-race bag, your start-pen clothes,  Write your splits on the back of your hand.Leave to arrive At the start for 90 minutes before the gun goes off. At the startMake sure that you're at the right start (it will match the color of the digits on your number) and that you know where your start pen is. Queue for the loos early. Put your post-race bag on the baggage bus at least 25 minutes before start time. An announcement will remind you of this. Stay warm with your disposable layers.  During the raceHigh-five the kids, smile at the little old ladies along the route, be nice to the drinks station helpers. And that's it! After the raceTry to keep moving. Get to the baggage buses as soon as possible to put on fresh clothes. Drink as much water as you can. Eat some easily digestible carbohydrate, or have an energy drink if you can't face solids. Your Body will kick-start its recovery if you can start refueling in the first 30-60 minutes. And don't skimp - your reserves are all but empty. The first three hoursIf you must stretch, do it very lightly - your muscles will be saturated with tiny tears, and are extra-susceptible to additional damage. If you can bear it, sit in a cold bath for 10-15 minutes. It will reduce the inflammation and you won't be nearly so sore tomorrow. Try sitting in the bath as you run the tap, for less of a shock to the system. Eat more! And consider taking in some protein along with the carbos. Research shows that optimal recovery food is 70-75 per cent carbohydrate and 25-30 per cent protein. Eating little and often maintains higher blood glucose and insulin concentrations, which lets your muscles absorb more energy. Put your feet up - literally! Elevating your legs for at least an hour will help the Body to start flushing the damage from the tissues. Wallow in your achievement! It will take the rest of the week for it to sink in properly, but you're the bee's knees - and you know it! Take it easy with the beer, and drink a big glass of water for every pint you have. Your Body's trying to rebuild itself in the 24 hours after the race, and alcohol isn't its best friend. Don't listen to any more instructions. Put on your West Waterford vest and do yourself and your club proud.waddle on friends.


The 14th Annual All rounder Sports winter league is back in focus with registration night for this years league taking place on next Wednesday night 24th October from 6.30-7.30.We urge as many participants as possible to come along next Wednesday and register as this makes for a much smother first night of the league proper especially for the league organizers.fior those thinking about trying the league this year for the first time we have our usual two distances the 2.7 mile and the 5.7 mile run, so a distance to suit all. So don’t forget once again Wednesday October 24th from 6.30 pm to 7.30 pm for pre registration and the league proper will start the following Wednesday night October 31st with eight nights of league running before Christmas and eight nights after Christmas. We will have the traditional Christmas break with Wednesday night December 19th the final league run in 2007 and the league will resume on Wednesday night January 2nd .The league will finish on Wednesday 20th February. The mystery tour night will be Friday night 22nd February.


As we all know it takes plenty of effort and hard work to organize such a huge event as the Winter league in our town and we have been fortunate over the years to have huge support and help from not alone club members but also from many who come along each Wednesday evening for an hour or so weather to marshal the course or give a hand at the finish area. Many who are not members of our club at all, but see the work being done and want to give some support, of which the club is most grateful. If you have that hour or so to spear any Wednesday evening we would be more that delighted to hear from you. Tony Ryan is looking after the stewards and finish area personal he can be contacted on 087-7657805.


As with previous year’s we will dedicate the first night of this years league to regristration, As mentioned above this will be held on Wednesday night 24th October from one who wishes to run the course on this night can do so but it will not be counting as a league night proper. The first league night proper will be the next Wednesday evening October 31st. Entry will remain the same as previous years 2 Euro per night to members of the club and 3 Euro to non members, however as last year there will be a once off payment on registration night of 5 Euro this extra amount will be used to cover the cost of purchasing the numbers which are quite expensive but they are waterproof and have to be used each night for the duration of the league. All participants are asked to note also that the penalty points system “ which is designed to give all runners an equal chance of winning the league” will come into play from week one, and is based on your times from last year’s league. These penalty points for those who receive them will come into being from week number 1.The various division placing’s are made during the Christmas break. And will be displayed weekly from our return night in January. Start thinking about getting the bib out. Remember rule number bib no run! And rule number 2 no “Votches”.


You have to have confidence in your ability, and then be tough enough to follow through on the day. Ray Dwyer.


The LaSalle Bank Chicago Marathon was held last Sunday week and despite the race ending in complete chaos when temperatures reached the city’s all time record of 88º F (31º C) the contingent of West Waterford runners did all manage to complete the course but predicted times were out the window in all cases. By the time the first elite runners were crossing the finish line and while most first-timers and social runners were not even close to halfway the race problems were apparent with several runners fainting and thrown by the road side because of the exceptional heat, and when the water stations started running out of water, the organisers found it necessary to shut the race down. Everybody who had not crossed the half marathon mark 3 ½ hours after start time were disallowed form going any further and those who had reached the 20 mile mark were diverted to the finish line covering a total of 21 miles by the time they reached the finish area in Grant Park. In actual fact the total number of official full distance finishers was 4.500 runners from the entry of 45.000. Naturally, this caused some displeasure among the runners who had trained for month’s and spent a great deal of money on entry fees and on travelling and accommodation. The organisers claim that they were forced to call off the race due to safety reasons as emergency rooms were filled up and the medical staffs was unable to handle in huge influx of casualties. The disappointed runners maintain that the organisers should have been better prepared – for example by checking the weather forecasts and providing enough water to keep all runners hydrated. No judgements will sound from here, only sympathy for both the frustrated runners and the race organisers who had to make a tough decision. The most complains from runners are dealing with the fact that many water station had run out of both water and Gatorade and they had to turn to fountains and generous spectators to get hydrated and to cool down their sweltering bodies. According to eyewitnesses, some runners seemed to welcome the excuse to escape the steaming sauna that the race had turned into. Others were, of course, sorry to see months of training go down the drain. It certainly was the least amount of finishers in Chicago Marathon history.Pat Dunford 3.11Gerry Cantwell 3.15 John Flynn 3.23 Garret Byrne 3.26Trevor Mason 3.27Michael Dwyer 3.55James Veale 4.06