Senior News

Notes February 11-18.

 It was a perfect night for running as the runners gathered for the 13th and final week of the 2017/2018 Fordes Daybreak winter league. As is customary for the last night of the league, it was a mass start with all the runners heading off together. League sponsor, Kevin Forde of Fordes Daybreak was on hand to get the runners under way. Once again a great crowd of 38 took part on the night with some excellent times once again recorded. First on the night was John Foley in 20.04 (over 2 minutes faster than last week) followed by Martin Hayes in 14.34 (Martin had passed 75 minutes in last Sundays John Tracey 10 Mile). Marita Murray was next in 20.20 followed by Patrick Ryan and Criostoir Kenneally in 20.10 and 19.18 respectively. Others to record good runs on the night included Fiona O'Riordan (24.08 - 180 seconds better than last week), Linda Foley and Ashling Foley who both knocked off 12 seconds when running 20.34 and 23.24 respectively. Mary Hogan will be happy to have broken 30 minutes when finishing in 29.20,Mairead Foley also ran well when finishing in 20.21. When done to all our runners and thanks to all our stewards. Overall tables and results will appear in next week's notes.
The traditional mass start was once again in operation in the final round of the Fordes Daybreak winter league and from the hooter start by our sponsor Kevin Forde it was all guns blazing as the runners headed for the village of Abbeyside at full tilt, always on the final night especially for those still in contention for prizes it's a full on sprint as every place picked up out on the course can mean the difference between success or the runners up spot. First home on the night was Marion Keane in a time of 54.15 with Christine Fogarty next in 48.26.Patricia Mulcahy ran well also on the night in 4th place home in 47.18,Brendan Cosgrove led the gents home in a time of 36.30 and Alan Curran was just one second better than this in 36.29,Jamie Troy ran a brilliant time of 36.44 while Geraldine Barry broke the 45 minute mark running 44.57.Well done to all who ran the final night and indeed all of the 13 weeks of the league. Full league report and final tables will appear in next week's notes.
For the 2017/18 Forde's Daybreak Winter League we have been fortunate enough to have received associate sponsorship from our friends in Top Oil, our own Kevin Casey and James O Sullivan have come on board to generously sponsor 2 €20 vouchers, one for the short route and one for the long route each week.  We decided the best way to allocate the vouchers was to pick the 50th finisher in each route every week and to date we have 6 winners and they are:
week 1 winners were short route Sinead O'Rourke. long route- David Traynor.
week 2 winners were short route-Brid Whyte long route- Denis Ryan.
week 3 winners were short route- Karen Coleman - Long Route-Ted O Leary.
week 4 winners were short route -Eoghan O'Neill - long route-Jack Ahearn
week 5 winners were short route- Collette Whyte-Veale Long route-Michael Dee
week 6 winners were short route Cheyenne Tobin  Long route- Colm Bennett
week 7 winners were short route Michael Power- Long Route-Sean Ryan
week 8 winners were short route Mary Morrissey-Long Route-Pat Morrissey
week 9 winners were short route Patrick Ryan -long route-Catriona Kiely
week 10 winners were short route Aisling Hourigan -Long route-Linda Foley
week 11 winners were short route Carol Tobin -Long route- Michael Ahearn
week 12 winners were short route Sean Breathnach -Long route -Gerard Reilly
The Michael Roche Carpets Series now in its 26th year has 3 events done and dusted and just 2 remaining.  The remaining 2 races are the Kilmac 4 (Feb 25th ) and the Déise College Dungarvan 10K (March 11th ).Entries are still open for the series at just 2 euro. Kilmacthomas 4 will be your last opportunity to enter, so if you're not in please give your name when registering for the Kilmac race.
After 15 years of unbroken sponsorship of the Kilmacthomas 5 mile road race by Bausch and Lomb, Waterford, A sponsorship that has raised more than 60.000 euro for Waterford hospice in that space of time we are this week announcing a brand new sponsor and race distance for the event. The organising committee feel with the popularity of the new Waterford greenway that it has been decided to try and in cooperate this brilliant facility into the event from this year on. We have now picked a very nice 4 mile distance with a mix of public road and taking in a good part of the beautiful Greenway facility also. When looking for a new sponsor we only had to go a stone's throw up the village to O'Reillys Traditional butchers and Pa O'Reilly was a willing to come on board as our new sponsor. We thank Pa and the O'Reilly family for their willingness to get involved in this new venture with us. A new charity will also be the benefactors  from the race as the local group Kilmacthomas Cardiac First Responder Scheme who are 24-7 in the area on call for all emergency's. All this said we must very sincerely take the time to thank Bausch and Lomb who were such brilliant sponsors for so many years we are indebted to them for the success of this event overall the past 15 years and for the huge sum of money raised for a most worthy cause. Our race organisers in Kilmacthomas of course without whom the event would never have gone ahead any year Michael and Nicola Dee and all their long standing crew for their invaluable work over this period in organising this event, for us as a club, all we had to do each year was turn up and we were always rest assured that everything would be organised to the highest level. We are delighted that they will still be involved in this updated event as without their help going forward it would be difficult to keep the race alive. Finely in the thank you our thanks go to Kirwan's Bar in the village for having their bar available each year for teas and sandwiches and of course to all who supplied the food we thank you very much. We are looking forward to seeing all our old fiends out supporting this event and we hope to have many new friends come along also. The race will be held on Sunday February 25th at 11 am, and registration will be at the Community hall as will the presentation  of prizes and the cuppa. 
The categories are as follows:
MEN-1st 2nd and 3rd, 1st over 40, 45, 50 and 55
LADIES- 1st 2nd and 3rd, 1st over 35, 40, 45 and 50
 The final race in the Michael Roche carpets series, the Déise College Dungarvan 10K will take place on Sunday March 11th at 11a.m. Now in its 36th year and one of the oldest races on the local road running calendar the Déise College Dungarvan 10k is always one of the more popular races. The club is delighted that Déise College and its proprietors Caroline and Alan Ryan are continuing their sponsorship for this race. The race will also see a number of perpetual trophies being presented. We have the Seamus Power Memorial Trophy to the first male finisher and the Mikey Roche Memorial Trophy for the first local female finisher. We will be using the fast canal circuit as we have used now for the past couple of years for this race with the race headquarters at the Dungarvan GAA club pavilion ( by kind permission ) which is where the presentation of prizes for the race and for the overall series will also take place. The race will start and finish in the same place as always at the Industrial Estate just off the N25, with just a short jog to and from the Dungarvan GAA club grounds for the runners.
Now that the dust has settled on the John Treacy 10 mile Race it’s time to be thinking about running goals for 2018.As a club the 3 goal races for the year will be as follows;-Ardmore 5 on May 11th. A 10 week plan for our spring goal race will commence on Tuesday 6th March. Within this plan we will incorporate the first few summer series races. We will then have a few easy / recovery weeks before we embark on an 18 week training plan for our Autumn goal races. This year we have chosen 3 races on the same day over 3 different distances to encourage as many athletes as possible to participate. We had toyed with the idea of an overseas event which would be fantastic but we also understand that many people are only able to get away for 1 night and there is the additional cost implication with overseas travel. For that reason we have chosen RUN GALWAY BAY as our focus races. There is a full marathon, half marathon and 10k race to chose from all on Saturday October 6th.It is a good flat course and a very well run event and we will look forward to a bit of craic in the city of tribes afterwards. Online entry is now open. As a group we have been given a discount code for this race. This will give you 10% off race entry across all events. Code is RGB18WWAC and needs to be entered on the booking page. There will be deferrals to other distances until 2 weeks before the event so no panic if you have to change distances. In the event that anyone needs to withdraw the organisers have requested that you get in touch and they will look after you if at all possible. We have reserved rooms in The Connaught Hotel at a preferential rate of €258 for 2 nights’ bed & breakfast in a double / twin for Friday 5th & Saturday 6th October. To avail of this rate you need to call the hotel and quote West Waterford Athletics Club and will need to provide contact details and a credit card number to secure your booking. In the event that you need to cancel you must do so at least 48hrs beforehand otherwise you will incur a charge. Anyone who wishes to stay for only one night the rate is €102 for a single room for Friday night & €112  for a double / twin room. The rates for Saturday night only are €136 for a single and €146 for a double / twin room.  If you are planning on bringing your family with you there are houses available on the hotel site. The club are not looking after the administration on this one so please contact the hotel directly to book. It’s first come; first served so if you have any interest in this please book your room. A lot of the hotels in Galway are already full this weekend with private events so accommodation may be at a premium. As has been the case in previous years we will incorporate all of our club races within the training plans but would ask you to pick your battles and choose the few you want to target to race. The remaining races can be run to be enjoyed. The rest of October will be an off season running wise but an on season for recovery and strength & conditioning. Training will continue but the emphasis will change from running to recovery and preparation for running and training for the John Treacy 10 mile race. Our 3rd goal race will be as always our own John Treacy 10 mile race and training commences on 6th November. The Run to Improve groups will continue on a rolling basis throughout the year. For every 6 week block we will be targeting one of our own shorter distance races. The next goal race of the year will be the Ballinroad 5k.Even if you are not targeting any of the above races all club members are more than welcome to join us for training on a Tuesday evening at 6.30pm. If you have any questions or require more information contact Irene on 086 8242348.We look forward to seeing you at training and succeeding in your goal races in 2018.
If you have ran the winter league and wondering what next ?? we have an improvers running group that meet on a Tuesday evening. If you can run 5k (or the short winter league) but want to get more comfortable over the distance then this is the group for you. It also serves as an introduction to speed work if you wish to improve your times over shorter distances. As with all our running groups its very social and welcoming and no-one feels intimidated. Come and join us for a bit of craic on the track meeting at Eurospar Abbeyside at 6.30 pm. Contact Claire Kennedy 087 9116997 or Jim Fleming 087 2881151.
Looking through the time stats from last week's 10 mile road race there are some interesting comparisons.
Overall race time stats are 
Under 50 minutes - 2
Between 50 and 60  -  90
Between 60 and 70-       319
Between 70 and 80 -       548
Between 80 and 90 -       620
Between 90 and 100 -     415
Over 100 minutes -          202
want to try something new.???
The inaugural Crohaun (known as Cruachan to most!) IMRA trail/mountain race will be taking place at 11am on Sunday 18 February. There will be 2 course options, both starting from the top of the Mauma Road. The main route will be 6km with 300m of elevation gain, on fire road, mucky forest trail and a little open mountain. Trail runners highly recommended! There will also be a shorter route of just under 4km with 130m elevation gain. This route will be for juniors, kids and those who want a taste of what trail running is all about! The climb in the shorter route is a bit wet, but the downhill is all on fireroad, so you could get away without trail runners.  Runners should dress appropriate to the conditions and bring water, waterproof jacket, mobile phone etc. If you have any questions about the trial run search Facebook for "Waterford Trail Runners" and ask away
For information about the race itself, see
West Waterford Athletic Club extend sincere sympathy to the family and friends of Tom Connors,Faha,Kilmacthomas, Co. Waterford and Elizabeth Frisby, Ballinamona, Slieverue, Co. Kilkenny who both passed to their eternal reward last week, may they rest in peace.
Best of luck to the following athletes who have been entered in this weekend's National senior indoors Championships.
Kate Veale 3.000 meters walk
Patrick Veale 3.000 meters 
Niall Blackwell 3.000 meters
Yuri Kanash Pole Vault
Lisa Houlihan Pole Vault.
At some point all of us as athletes have had a race where we have let our head rule our body and didn’t achieve our full potential, on that day. As part of our club long term athletic development programme we have organised a seminar to help address this. Niamh Connolly is a busy Cognitive Behavioural Therapist based in Dungarvan Co. Waterford. As a result of a growing waiting list in her private practice, and a rising interest in, and appetite for, CBT, she established ‘The Mind Gym’ in 2017. Niamh has developed a series of workshops and seminars based on the scientifically proven CBT protocols she uses in her work, and can now reach a far wider audience. ‘The Mind Gym’ teaches how to overcome a variety of issues and challenges, to reach optimal mental fitness. Mental and physical health are two sides of the same coin – you can be in your best physical shape, but if your head is not in the right place, you won’t reach your full potential. Niamh’s aim is to demystify these mental struggles, and teach easy to use strategies that both identify the issues and improve the mindset. In an informative, but informal style, Niamh will help you understand how negative thinking patterns and performance anxiety can happen, along with demonstrating the clinically proven skills and techniques used to overcome them. As she says "our mind is our most important muscle" and she wants to share the best exercises to keep it fit and healthy!
Please book in advance with Irene on 086 8242348
The Annual Anne Valley 5 mile road race was held last Saturday and a good field of 325 completed the undulating course. The race winner was Trevor Power Waterford AC in a time of 26.31.There were a good number of West Waterford AC athletes who made the trip to Dunhill for the event including the Ladies race winner Kate Veale who ran a time of 33.00 finishing 19th overall in the race. Joe Gough was our first club runner home home and also first over 65 finishing 10th overall with a time of 31.29,Ray Hahesy was 2nd over 50 in a time of 32.28.Patrick Veale broke the 35 minute barrier when he completed the course in 34.36.Martin Tobin had yet another very solid run when he clocked 38.17. Onra Power will be pleased to break the 40 minute mark as she ran a time of 39.35 while team mate Maria White was just a second over in 40.01 and will be very happy to have won her category over 45 , Michael Coakley completed the West Waterford AC involvement when he cross the finish line in 46.25, well done to all.
The club had three athletes competing at the recent AAI games held at Abbotstown sports arena. Micheál Power and Niall Blackwell over 3.000 meters and Lisa Houlihan made a welcome return to competition in the Pole Vault. Micheál was in race of two over the 3.000 distance and he finished 5th here in a time of 8.27.01.Niall Blackwell also took part in the 2nd race over 3.000 meters and on the night finishing 9th in a time of 9.04.95, Lisa competing in a major competition for quite a while made a winning return when she won the ladies pole vault with a vault of 3.05,great to see Lisa back and hopefully now she can drive it on from here, well done to  all three athletes.
Joe Gough not broke but smashed the national over 65 indoor 800 meters record last Thursday evening at the National Indoor Arena in abbotstown Dublin. The old record stood at 2.34.52  and Joe whizzed around in a huge improved time of 2.18.99. There will be more.!!!!!
Club member Mick Concannon ran last Saturdays Dunadea Co. Kildare 50k ultra marathon. Mick completed the course in a time of 4.35.02 to add to his vast number of marathon's and ultra marathons completions. Well done Mick.
National Masters Indoors are on in Athlone on the 4th of March. All paid up members are eligible to compete for the club. Entries close on this Wednesday. If anyone needs more information on the fixtures or help with sprinting you can phone Gregory FitzGerald on 0876445789.
Running is a towrope pulling through my life, and at a time when stress squeezes me, I hold on tight.