ELITE PAINTBALL ONE LAP CHALLENGE.

MORE AND MORE TAKING ON THE CHALLENGE

Round three of the Elite Paintball One Lap Challenge certainly surpassed all expectations when a grand total of 52 participants took part. Week one saw 33 take part, 38 for week 2 and week 3 witnessed the largest entry in a long while for this league. It was great to see such a huge turn out and even better to see the same people turn up each week to take on the challenge. We know that it is a challenge to those that have no running experience but it’s a challenge you’ll be glad you took on and the increasing numbers each week is testament to that. There are many newcomers that are doing the one lap challenge and also the one lap in the Thursday league, which is making the running all the easier. Well done to all! There is still plenty of room for more to come along and join. So what if you have missed a few weeks, you are still welcome and we have new people joining every week so you won’t be alone. One lap of the Friary grounds is a total of 1.2 miles with the ultimate aim being to be able to run a full lap without stopping. How much you run and walk each night is up to you but you will find that with each passing week the distance you will be able to run will increase. This will be due to the fact that you are getting fitter and increasing your stamina. The league continues every Tuesday night and the entry fee is €2 per night. See you all out at the Friary.

KATHLEEN YOUNG-BRIGID BLACKWELL AND UNA COTTOR RISE TO THE CHALLENGE

Johnny O’ Connor led the field home in a time of 6.43 for round three. Brenda Hunt who is preparing for her Cross Country debut had a fine time in 7.53. Sponsors Jeff and Marie Allen were among a large group of runners all determined to run under ten minutes for the lap and this they all did with ease. They were joined by Karolina Mazur, Pa Dalton and Christine McCarthy. Susie Flynn had a fine run and reached the finishing tunnel in a time of 10.59. This was a great achievement and no doubt the goal will be to reach 10.30 before the league concludes. Brigid Blackwell provides the proof that consistency is the key. Brigid has become a bit of a regular already and her times are reflected in this. In no time at all she’ll be running well under twelve minutes for the lap. Carol Whelan was indeed wheelin’ around and managed to break the nine-minute barrier. Kathleen Young lived up to her surname and was like a young one going around the lap and in fact knocked an incredible 43 seconds off her time from the previous week. Ùna Cotter also made significant improvements and recorded a splendid time of 16.55. There is great satisfaction in seeing yourself improving week by week. Well done to all.

ENRIGHTS EUROSPAR AUTUMN LEAGUE

AUTUMN LEAGUE GOES FROM STRENGTH TO STRENGTH.

Both the one lap and the two-lap league had bigger entries than previous weeks of the Autumn League. We are still experiencing an influx of newcomers, which is what the league is all about. Each week we have had new people turn up and it is those people added to the newcomers each week that have led to unprecedented entries for the league. All seem to be enjoying the league and taking it in their stride. After all if they didn’t they wouldn’t be coming back week after week!! The league continues every Tuesday night commencing at 6.30 p.m. There is still plenty of room for more to come along and join us. You don’t need to have any running experience and we cater for all age groups and levels. No one is too young or old or too fast or slow. There is a choice of one, two, three or four laps with each lap being a total of 1.2 miles. You may choose whatever distance you like. The entry fee is €2 per night and we hope to see as many as possible for round four of the Eurospar Autumn league. All are welcome.

SIGNIFICANT IMPROVEMENT FROM EILEEN POWER.

Eileen Power has literally burst on to the running scene and has shown remarkable improvement over the last three weeks. Eileen has her time down to 13.31, a full minute faster than her time from the previous week. Eileen is also running in the Tuesday leagues, which is no doubt complimenting her performance in this league. Others hovering close to the thirteen minute mark are Kathryn Wright and Tracey Drummy. Having improved by almost half a minute for round three these two ladies will be determined to run under thirteen minutes and we have no doubt that this will be definitely accomplished by the two this week.

DEBORAH MAKES THE MOVE TO THE TWO LAPS.

Well done to Deborah Beresford who ran one lap for round two of the league but upped the distance to the two-lap league for the third round. This is what the league is for. The aim is to start at the beginning and when you feel comfortable, you increase the distance. Inese Melne and Richie Power had a bit of a battle and finished with 19.08 and 19.09 respectively. Caroline Flynn is edging closer and closer to 23 minutes and will be joined by Ger Howley who recorded 23.28.

TRACY BREAKS THE THIRTY-MINUTE MARK.

Tracy Dwyer pulled out all the stops for round three of the league and was justly rewarded for her efforts when she clocked a fine time of 29.37 for the three laps. This was well under ten minutes per lap and it doesn’t look as if she’s going to stop at that. Ahead of her were Noel McKenna and Josie Uì Chuirrìn, both of whom gave a wonderful display of running and were credited with the same time of 28.47. Watch this space I say, as all the three lappers are improving immensely and with a few weeks remaining we can only wait and see what else they have to offer.

SEVEN BREAK THE THIRTY MINUTES FOR FOUR LAPS.

It was fast and furious for the four laps and a total of seven covered the distance in under thirty minutes. These were Raivis Zakis, Rory Moloney, Kevin kenneally, Denis McCarthy, Eric Meade, Des Feeney and Colm Nolan. Alan Lyons who has moved up to four laps was outside 30 minutes but not for long judging by the way he’s running at the moment. The performance of the night unquestionably belongs to Michael Roche. In a bid to break his previous time of 36.01 Michael actually recorded 34.13. He was chasing Jason Dee who also had a great run to record 34.01. Both should be well capable of breaking 34 minutes before the end of the league. Another to pull off a great performance was Jim Barry. Jim is a regular of these leagues and will be delighted with that time. Well done to all and enjoy the rest of the league.

SPONSORS.

West Waterford Athletic Club would like to sincerely thank Ger Enright of Eurospar for his generous sponsorship of the league once again. It is through the generosity of sponsors such as Ger that we are able to promote running leagues in the area. Many thanks.

SUPERB PERFORMANCE’S ALL ROUND FROM WEST WATERFORD ATHLETES IN CORK TO COBH.
The B.H.A.A. Annual Cork to Cobh 15-mile road race was held last Sunday morning with a very early start of 9.30 AM. As we got o press we don’t have the full race results to hand but we do know that Raivis Zakis was our first finisher in 4th place with a time of 85.30.A record field of 630 runners completed the course in what were ideal conditions. We believe that there were many fine performances of note from the big West Waterford travelling contingent of over 50 athletes. Unfortunately we will have to defer our report until next week’s notes. But we can report that all our Amsterdam and Dublin Marathon hopefuls came through Sunday’s rehearsal race with flying colours.

BRIGHT START TO CROSS COUNTRY SEASON FOR WEST WATERFORD SENIORS.
There was a very bright start to the Cross Country season last Sunday at the St.Senans AC promoted Open Kilmacow Cross Country fixture, which was held in bright sunshine. Preceded by a full Juvenile programme where many of our younger members excelled, (see Juvenile notes) the first Senior race up was the Ladies event, The club had a good turn of Ladies present here and it was encouraging to see some of our top cross country Ladies back in action some returning after injury lay off’s. The race was taken by the scruff of the neck from the gun when Diane Behan raced into a commanding lead on the two lap course, following in hot pursuit was her club mate Corinna Walsh who was always within striking distance of Diane, However the teak tough Diane was to go on to take the win but she had to dig deep and had to battle all the way to the line as the very fast finishing Corinna was in her shadow as the Portlaw woman crossed the line, It was great to see these two in such fine form and all argues well for the upcoming season. Diane and Corinna lead the club to the Ladies title with another terrific display of cross country running from Norma Wall who finished 6th and one of the clubs young rising stars Elma Nugent rounded off her preparations for her upcoming Hill running international in Wales this week end with an excellent 7th place giving us a winning tally of 16 points. Elma was also 1st Junior Lady here. Waterford AC was 2nd team with 28 points. Other West Waterford athletes to run very well on the day were Ann Dunford 11th,Eibhlis Ní hAodha 12th,Brenda Hunt 13th,Jenny Hurley 14th, (2nd Junior)Anne Whelan 17th and Judy Hanrahan 18th. Well done Ladies we are now all looking forward to another successful season for the club. The Men’s race also had a good turn out from the club and they rounded off an excellent day when taking the Team title also and for good measure we also took the third team award. Raivis Zakis was our leading man when finishing 2nd, Raivis who is training for the upcoming Amsterdam Marathon was working nights on Saturday night finished work drove to Cork and finished 4th in the Cork to Cobh 15 miler sat into the car drove to Kilmacow finished 2nd in the 8.000 meters cross country race, sat in the car drove back to work in time to start his Sunday night shift and we talk about club loyalty how’s about that then for club loyality. The team packed well along with Raivis 2nd place we had another upcoming athlete of the future in Mark Shalloe who finished 10th one place ahead of the much improving Kevin Kenneally 11th and to round off the team position new club cross country runner Deirmuid Coughlan put in a terrific performance to finish 13th .The final team points tally was West Waterford A 36 points, St.Senans 65 points and West Waterford B 83 points. The team members on the third team were Philip Harty 15th,Des Feeney 18th Conor Murray 20th and Pat Connaughton 30th.well done to all for traveling if we hadn’t eight runners we wouldn’t have had two teams so every man counts. After last Sunday the scoring in the club match with our good friends in South Kilkenny is 65 points for the St.Senans men and 36 for West Waterford as you can see we are not out of the woods on this one yet and we still have a bit of work to do but with a big effort on Sunday week in the Garveys Super Value Gallop event at St.Augustines College we hope to hold onto the shield for the fourth year in succession. Our thanks to brothers Tony and Michael Ryan for their kind sponsorship of this event and remember a pair of running spikes will be raffled among those who ran in Kilmacow last Sunday and who will run again in St Augustine’s in this match.
COUNTY NOVICE FOR LADIES AND MEN ON THIS SUNDAY IN ST.AUGUSTINES COLLEGE.
The County Novice for Ladies and Men is on this coming Sunday October 7th at St.Augustines College and all eligible club athletes are asked to attend. The Novice is preceded by the County Juvenile even ages at 1 P.M.Those running the Novice would want to be at the venue for 1.30 PM.
HI ARE YOU READY FOR THE GARVEYS SUPERVALUE GALLOP IN ST.AUGUSTINES COLLEGE ON SUNDAY OCTOBER 14TH..
Whether your taking part in the Elite Paintball one lap challenge or the Enrights Eurospar Autumn league or training for the World cross country championships which are on in Edinburgh next March. The place to be for all of the above on Sunday October 14th next is St.Augustines College.Why, because everyone else will be there that’s why,To take part in the club’s high profile cross country race of the year, The Garveys SuperValue sponsored Gallop and don’t say that’s not for me because its for everyone what ever your pace or favourite distance there’s something in this event for you. We have the 1 lap run (2km) The 2 lap run (4km) or the 4 laps run (8km). There will be prizes on offer in all events and plenty of spots prizes too.
The venue as we said is the famed St Augustine’s College Abbeyside for this event, which is now celebrating its 15th year’s. An added bonus to the race is the fact that it incorporates the county senior championships for men and women and has something to offer all club athletes, runners and joggers. Entries are expected from many of the surrounding counties as well as a huge local involvement. The Gallop has a starting time of 2.30 P.M.The Senior event will be preceded by a full County Juvenile programme for uneven ages, The organisers have tried to make this race attractive to everyone. From the elite Senior Men and Women who will take on the four laps to all joggers, fun runners and walkers will also be catered for in the either the 2 lap event or if you prefer the 1 lap event and there is many categories on the day with something for everyone thanks to the generosity of our sponsor Garveys SuperValue Dungarvan.Not forgetting also our yearly framed- famed club photo which will feature on the club’s Annual for 2007.This photo will be taken before the off in the Garveys race at about 2.15 pm.Don’t forget your club singlet.The presentation of prizes will take place after the race upstairs at The Lady Belle on Grattan Square.

UPCOMING CROSS COUNTRY FIXTURES.

Sunday October 7th County Novice Men and Women. Under 10-12-14-16-18 Male and Female.St Augustines College 1 P.M.
Sunday October 14th Garveys Supervalue Gallop St.Augustines College 2.30 PM
County Senior-under 9-11-13-15-17 1 P.M.
Sunday October 21st Munster Novice –Under 23 and Juvenile even ages Limerick 12 Noon.
Sunday 11th November Munster Intermediate and Juvenile uneven ages Cork 12 Noon.
Sunday November 18th County Junior and B’s Under 9-11-13-15 Medals for the first 15 home in Juvenile races.
Sunday November 25th Inter County and even ages venue to be decided.
Sunday December 2nd National Masters and Juvenile B’s Kerry 12 Noon.
Sunday December 16th National Novice and Uneven ages, Venue to be decided.

DAVID MC CARTHY COMPETES FOR PROVIDENCE IN NOTRE DAME INVITATIONAL.

West Waterford’s David McCarthy was in action again last weekend for his United States based college Providence when the team competed in Norte Dame in a Cross Country invitational with a huge field competing from all over America. David ran well finishing 23rd overall over the 8k course in a very fast time of 24.24.David was the third scoring member of his Providence squad who finished a creditable 3rd overall in the team competition. David will race now every other week as he prepares for the Junior European Cross Country championships in Northern Madrid. Spain when he is hoping to get pre- selected for the Irish squad. The championships are on December 9th next. His next race on the College’s scene is next weekend when he races in the pre nationals at Terre Haute, Indiana. We will keep you posted.

JUVENILE TABLE QUIZ.

We appeal to all club members to support the Juvenile club’s upcoming Table Quiz night on Wednesday October 10th next at 9 pm in Merries Bar.Lr Main St.All proceeds from the night will go towards the Juvenile clubs upcoming trip to Paris in November.

RUNNING QUOTE.

I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs. Colin Lyons.

BILLY MAGUIRE AND HAILE GABRSELASSIE CONQUER BERLIN MARATHON.

Last Sunday Billy Maguire was the clubs sole representative at the Berlin Marathon. Billy who had been running well all over the summer series programme was in top form and had trained well for his Autumn Marathon, His aim travelling out was to have a crack to the 3 hour mark and this he duly did with a great time of 2.59.40.A deserving achievement for the West Waterford AC, Waterford based man. His training partners Cathal Lowe will be well pleased also with his run of 3.12 while their third man Derek Grant had to content just to jog around as he fell foul to an unfortunate injury the weeks leading up to the race, he finished in 4.30.The over all winner of the Marathon and breaking the world record was the invincible Haile Gebrselassie who was setting his 25th World Record in a career unequalled by anyone and unlikely to be equalled ever again,a living legend of the sport and he says he can run 2.03,I for one wouldn’t bet against him doing it in the future.

Haile Gebrselassie Eth 2:04:26 (WR), Abel Kirui Ken 2:06:51, Salim Kipsang Ken 2:07:29
1st Gete Wami Eth 2:23:17, 2nd Irina Mikitenko GER 2:24:51 and 3rd Helena Kirop KEN 2:26:27

WEST WATERFORD ATHLETES CHICAGO BOUND.

The club is in the thick of the current World Autumn Marathon programme. We had Billy Maguire in Berlin last Sunday and of course we have a large contingent travelling to Amsterdam in two weeks time, before all that on this coming Sunday we have seven athletes travelling to the windy city for the Chicago Marathon. Gerry Cantwell, Garret Byrne, Trevor Mason, John Flynn, Pat Dunford, Michael Dwyer, James Veale and mentor Kenneth O’Donnell is also making the trip with the team. We wish all concerned the very best; wear the club singlet with pride boys.

CLUB WEB SITE.

Check out our new club web site which keeps you up to date with all club activities, notes, Race Results, photos and all upcoming events log on at www.westwaterfordathletics.org

WEST WATERFORD CLAIM MEDALS AT MUNSTER HALF MARATHON CHAMPIONSHIPS.

The Munster Half Marathon championships, which were held recently as part of the Cork Half Marathon, hosted by St.Finbarrs AC, saw West Waterford athletes among the medal winners. Our highest placed athlete on the day was Raivis Zakis who took an excellent silver Munster medal in a time of 1.12.He also lead our Senior Men’s team to team bronze medals with Trevor Mason 17th and Michael Dunford 26th the two other scoring team members. Clonmel won the title with 34 points from Eagle who took silver with 44 points. We took bronze just one point behind Eagle with 45 points. Our Men’s Masters team finished in the Silver medal position behind Clonmel again with 10 points with 43 points for us and Riocht won bronze with 48 points, The West Waterford scoring team members were Michael Dunford who brought home two team medals on the day finishing 12th Pat Dunford 15th and Gerry Cantwell 16th .The Ladies flag was kept flying once again by Terri Gough and Ann Moroney.Terri took silver over 60 in a time of 2.20 and Ann Moroney added to her recent All Ireland half marathon medal performance when this time she took bronze with a time of 2.07,this was in the over 50 category. Well done to all who represented the club on the day.

FULL WEST WATERFORD RESULTS FROM MUNSTER HALF MARATHON CHAMPIONSHIPS.

2nd Raivis Zakis 1.12
22nd Trevor mason 1.19
38th Michael Dunford 1.24
40th Patrick O’Riordan 1.24
41st Liam Budds 1.24
47th Pat Dunford 1.25
50th Gerry Cantwell 1.26
52nd Eamon Phelan 1.26
76th Tom ‘Brien 1.29
81st Tomás Coleman 1.31
86th Des Feeney 1.31
122th Dermot Ryan 1.36
129th Earl Navin 1.36
138th Paul Brunnock 1.37
140th Liam Kavanagh 1.37
147th Justin Coonan 1.38
151st Martin Mullarkey 1.38
189th Norma Wall 1.42
196th David Connors 1.42
187th Ann Dunford 1.42
220th Paddy Power 1.44
252nd Karen Ryan 1.44
272nd Michael McCarthy 1.50
338th Alan Hickey 1.58
400th Ann Moroney 2.07
420th Terri Gough 2.20

ELMA NUGENT MAKES IRISH TEAM.

All at the Senior club extend congratulations to Juvenile club member Elma Nugent who became the latest West Waterford athlete to gain international selection when she was selected to compete as a member of the Irish under 18 mountain running team which will compete against England, Scotland and Wales at a Welsh venue on this coming weekend. Well-done Elma and the best of luck in Wales.

MARATHON CORNER.

O.K. you're running a marathon in three weeks time in Amsterdam and you're worried about the task ahead, well don’t just relax.

THREE WEEKS TO GO.

Look down. Select the shoes--and the socks--you'll wear in the marathon. The shoes
Should be relatively lightweight but provide good support, and the socks should be the
Type you wear in other races. If the shoes aren't your regular training shoes, wear them
On at least one 10-mile runs at marathon pace. This test run will determine whether you're likely to develop blisters or get sore feet--before it's too late. If the shoes bother
You on this run, get yourself another pair.

Drink on the run. "Practice during your remaining long and semi long runs with the sports drink and energy gels you intend to refuel with during the race. Those with finicky stomachs should be using the sports drink that will be available on the racecourse. And remember that sports drinks do triple duty when compared with water by providing fluid, carbohydrates, and electrolytes, the most important being sodium." Find out how often your marathon will have aid stations, and practice drinking at that rate. If you don't run with fluids, place bottles along your training route.

Dress the part. "Please don't run the marathon in a cotton T-shirt, even if it's for a wonderful charity, "You'll run so much easier in real running clothes, such as those made of Coolmax or Dry Fit material, than in a suffocating T-shirt." Once you've picked your marathon outfit, make sure it doesn't irritate your skin. Ideally your club singlet should be worn, make sure it fits and that you run a couple of times in it before Amsterdam.

Don't get greedy. Training for a marathon isn't like cramming for a test. That is, doing more miles than you're used to in the last few weeks will hurt--not help--your race. "Even if you're feeling great, don't up the ante and increase your training, This is the time when many runners have been at it for two months or more and are becoming used to a certain level of training. Have confidence in what you've been doing. From here on out, you're just maintaining your fitness." And get plenty of sleep.
Chill out. Reduce the outside stresses in your life as much as possible the last couple of weeks. Try to have work projects under control, politely decline invitations to late nights out, and so on.

Go with what you know. Don't try anything radical the final couple of weeks. Stick to your plan and what you've practiced during your build-up. For example, if you haven't done regular speed work, now isn't the time to start just because someone told you it would keep your legs "fresh" while you're tapering. So much of those last few weeks is mental, Feel comfortable with what you're doing rather than trying something new and worrying how it will affect you.” Just Waddle on your nearly there lads and lassies.