Senior News

Notes May 20-18

Please note that entry to the summer series is separate to that of the 12 individual race entries. In order to feature on the league tables and to qualify for the 30 euro Asics voucher you must join the series. Run any 7 races and you automatically get a Asics voucher for €30 and run all eleven you will receive a special prize courtesy of our sponsors. It costs 5 Euros to enter the series and you may enter at any of the races but please note that entry closes at the Dromana race on June 22nd  and we will not be accepting any entries after that so make sure you get your entry in for the series in the upcoming races.  For all those who complete the 12 races they will be receiving a bonus prize courtesy of our sponsors on the final night at the Ballinameela 5k.Best value summer series in the country where else would you get it.?
Race 5 in this year's 24th Annual Intersport Elverys/Asics  summer series will quickly come around as on Friday evening May 25th we head to Touraneena for the 23rd annual 5k. The race starts in the village of Touraneena, just off the main Dungarvan to Clonmel Road at 7.30 p.m. Entries will be taken at the nearby PRIMARY SCHOOL and the race fee is 7 euro pre entry online and 10 euro on the night. The race is organisers by St Marys Primary school Touraneena and we are delighted with the community spirit in keeping this race alive and raising monies for the local primary school. Many walkers traditionally also take part in this event and a special presentation of the Ann Power memorial Shield is awarded each year to the walker who predicts nearest to their time how long it will take them to walk the course. Race entries will take place at the school this year as the community hall is unavailable. The race is open to all runners over the age of 16 years.
Course record:
Vanessa Molloy United Striders AC 17.41 (1997)
David McCarthy West Waterford AC 14.26 (2008)
The walk which is well established as part of the event in Touraneena will again be held this year. The winner will receive the Ann Power Memorial Trophy for their efforts.  It’s a walk with a slight difference too, as your task is to predict your finishing time and the person who finishes the nearest to that predicted time without of course going faster than that predicted time will be the 12th winner of the memorial shield which is in memory of one of the founder members of the race back in 1996 Ann Power. No watches are allowed of course, all are welcome so do come along and be part of the walk. The start time here is 6.45 pm sharp. Again as with the race all proceeds will be donated to St Mary's National school Touraneena .
Online entry for the 22nd Annual Touraneena 5k is now open on active works or via West Waterford Athletic Club website !Cost is only €5.00. Numbers can be collected on the evening of race. It is of great help to us the race organisers if you can please enter online and it will save you time queuing on the night. It will also save you money as it will be 8 euro for entry on the night of race.
link to enter Touraneena 5k.
Day 2 of the County Track and Field Championships will take place on this Sunday May 27th  .Starting Time: 11am on both days, except for hammer event which will begin at 10.30am sharp. Entry: 3 euro per adult spectator (taken at gate). Competitors: 3 euro per child, 5 euro per junior / senior athlete (taken at car). Relay teams: 5 euro per team (taken at car).
Track Events
60m Hurdles:   Girls & Boys U9, U10, U11, U12, U13
75m Hurdles:   Girls & Boys U14
80m Hurdles:   Girls & Boys U15, Girls U16
100m Hurdles: Boys U16, Youth, Girls Youth, Junior and Senior (Women)
110m Hurdles:  Junior and Senior (Men)
Walks 2000m:   Girls U14, U15, U16   Boys U14, U15
Walks 3000m:   Girls Youth, Youth   Boys U16, Youth, Junior, Senior
200m:   Girls & Boys U9, U10, U11, U12, U13, U14, U15, U16, Youth, Junior, Senior
800m:   Girls & Boys U14, U15, U16, Youth, Junior, Senior 
Relays:  Girls & Boys 4x100m U10, U12, U14, U16, Youth, Junior, Senior 
3000m: Girls & Boys U16, Youth, Junior, Senior
Field Events
Long Jump (Girls & Boys):  U13, U14, U15, U16, Youth, Junior, Senior
High Jump (Boys):  U12, U13, U14, U15, U16, Youth, Junior, Senior
Discus (Girls):  U14, U15, U16, Youth, Junior, Senior
Shot Putt (Boys):  U12, U13, U14, U15, U16, Youth, Junior, Senior
Javelin (Girls):  U13, U14, U15, U16, Youth, Junior, Senior
Hammer (Boys):  U 14, U15, U16, Youth, Junior, Senior
Pole Vault: Girls & Boys U15, U16, Youth, Junior, Senior
Chairman of the boards?........Master of the Mile ?
Greenway 1 mile Challenge – Run one mile as fast as you can
This is the perfect test of your running ability. The mile is an historic distance; 1,609 metres of pure running indulgence. We have endless opportunities to jog along for hours on end at an easy effort but very few to run as fast as we can over this distance. The Greenway 1 Mile challenges you to do just that. This is all about having fun, doing something different, experiencing running faster and getting involved no matter how fast or slow you run – it’s all about covering the distance in YOUR best time. Over the summer months there will be 3 opportunities to test yourself;-
Tuesday 22nd May
Tuesday 26th June
Tuesday 24th July
How much can you improve within 3 months ?.This is a great personal challenge and will fine tune your fitness, help you get faster and stay motivated during the holiday period.
Prizes will be awarded to those who can run the fastest and to those who improve their times the most over the 3 nights.
SAVE THE DATE – 22nd May 6.30pm.
As part of our preparation for our 1st One Mile Challenge of 2018 on May 29th we have a very special training session planned. Joe Gough, World Champion and our own master of the track will be our guest coach on 22nd May....for one night only !!Joe will give us a flavour of how he trains and how to get the best out of yourself over the mile distance. If you want to succeed at something the best way to do this is to pick the brain of someone who has already succeeded and as Joe has had so much success on the track there is no better brain to pick. This will be a rare opportunity and insight into the training of a world champion so don't miss out. As always we will meet at the Friary and warm up will start at 6.30pm. Open to all club members and the cost is €3.
It is now ONLY 24 weeks until the Dublin Marathon. Following on from the success of our Meet & Train Group for the Summer Series we will be adding in an additional group for specific marathon training.
Do you want to improve on past marathon performance?
Is this your first marathon?
Are you ‘stuck in a rut’ with your usual marathon plan?
Would you like to train with a group of motivated, like minded individuals?
If the answer is yes to the above questions then why not come and join the West Waterford AC marathon group. We are now the 5th largest Masters athletic club in the country and the largest masters club in Munster a statistic that our members can be justifiably proud of. As well as being one of the largest we are also one of the most progressive clubs in the country and are constantly evolving to try and cater for all.As part of our long term athlete development programme we have set up a professionally run coaching and training structure using the proven principles of Lydiard training.
This is how it will work........
Ongoing – Pre marathon Club Training is happening now to establish a good solid base before marathon training starts W/c 11th July – 16 week Club Programme commences.On a Tuesday evening our club training session takes place which is integral to the overall marathon training plan. As a regular member of our Marathon training group you will be able to avail of our weekly club training plan which you can tailor to suit your own individual needs and lifestyle.We also have a closed Facebook group specifically for regular members of our Marathon group where you can ask questions, share experiences, arrange group runs and just talk running.If you are not a member of our club you are more than welcome to come along and participate in one of our Tuesday night sessions before you commit to joining the club. For €25 it is the best investment in your health and fitness that you will make this year.If you have any specific questions on our club training programme contact Irene on the above number or just turn up at the Hockey Pitch at 6.30pm to try a club session.
Our ever popular Run to Improve group starts a new 6 week block of training on Tuesday 22nd May. This is a great chance to take your running to the next level and learn how to train properly to achieve your goals. If you can currently cover the 5k distance at any pace but want to either increase the distance you can comfortably run or increase your speed then this is the group for you.As part of our 6 week training block we have the weekly training session on Tuesdays and a training plan to follow for the rest of the week. This is backed up by the support of our experienced coaches, online groups and other runners within the group. Training will never be easier if you have the network of support and encouragement of like minded people around you.What have you got to lose?
The Munster Masters track and field championships will be held in Riocht Co.Kerry on Sunday June 9th.If competing your entry must be send in through the club ,please contact Gregory Fitzgerald 087 6445789  or Jim Fleming 087-2891151 ,no entry's on day of competition.
The Ballymacoda 4 mile road race was held last Friday evening and  a good field of 160 completed the fast course. The overall winner was Kevin O'Leary East Cork in a time of 21.14 and the ladies winner was also provided by the East Cork club when Fiona Santry took the win in  23.33. The club had six athletes who made the trip to the east Cork venue and first home was Mossie Keogh in a very good 4th overall with a time of 22.53, Mossie took the men's over prize 40 here , next was Ray Hahesy who finished 12th overall with a time of 23.49 and again Ray was in the prizes winning the men's over 50 section. Kate Veale put in a  good performance also taking the runners up ladies prize with a time of 25.22 to finish 17th overall. Johnny Burkin was our next athlete home and Johnnie ran a time of 27.47 with Patricia Daly our second lady finisher with a time of 33.49,Michael Coakley who had also ran the Fota 5k in 29.55 the previous night Thursday, had a good run over the 4 mile distance when he clocked a time of 38.55. Well done to all our athletes.
The club were well represent today at the Blackwater 10 mile road race held Fermoy Co.Cork and hosted by a field of 227 completed the course with the overall winner John Meade in a time of  56.28,the ladies race was won by Joan Ennis in 69.23,first home for the club was Ted O'Leary in 1.16.24,next was Mick Concannon in 1.17.08,Sharon Nugent was our first lady finisher and she had a good run with a time of 1.22.23 shortly in after Sharon was Cait Verling in 1.23.50.Katie Bullen was next in 1.26.11 with Jean Beresford just outside the 1.30 mark in 1.30.09,Cathernin Condon was next in 1.34.36 with Eleanor Casey next in 1.35.27,Mary Cahill completed the race with Eleanor and was recorded with a time of 1.35.28. Marie Conway and Noelle Moore completed yet another 10 miler together recording times of 1.52.35 and 1.52.36,well done to all.
The Wicklow Way Relay is a 104km long distance trail race that runs from the southern suburbs of Dublin to Shillelagh in County Carlow. The trail follows mountain paths, country roads, open mountain and forest tracks. To say it is hilly is an understatement as it has a total elevation of over 12,700 feet. To be allowed compete, an 8 person teams needs to include a least two veterans (over 40) and at least two women. Legs vary with distances between 8km and 21km. The event started over 25 years ago as a once-off fund raiser for international competitions and since then has become IMRAs most popular mountain race. A maximum of 35 teams were allowed to participate in the event and this year for the third year running West Waterford AC were lucky enough to secure a spot. This years team was a mix of runners with previous experience with some newcomers.  Pat Fitzgerald lead the team out on leg 1 at the ungodly hour of 7am and ran a stormer of a leg over mountainous terrain with a time 2 mins faster than last year’s time. Pat handed over to team captain Michael Dunford who has put in a lot of work in getting the team ready and keeping everyone updated about the event. Michael put in a great performance over one of the most technically difficult legs to consolidate our position. Next up were the two ladies on the team who were both newcomers to the event, Brigid Coffey and Catherine Clancy and they had to call on all their navigational and agility skills to get us over stiles, through gorse bushes and category 1 climbs to negotiate their way from Lough Tay, the Guinness Lake, into the picturesque Glendalough Valley. Brigid ran leg 3 and handed over to Catherine who ran leg 4 before handing over to Yevgeniy Chizikov who took on Leg 5 and Yev used all his experience from previous years to pick up a few places before handing over to Tom Leahy in Glenmalure. At the end of leg 6, Tom passed the baton on to Ted O'Leary in Ironbridge. Leg 7 is the longest leg at over 13 miles but Ted made little of the distance and hills and had a great run before passing on to Ray Hahessy near Tinahely for leg 8 - the last leg. Ray had an excellent run and anchored the team home to a creditable 20th place. This year we covered the distance in just over 9hrs which is a superb team effort in a discipline that outside our comfort zone. Running is primarily an individual sport. It’s up to everyone to do their own training and deliver a result for themselves at their goal race.  There is a ‘team’ element to most races, but often it’s by accident not design.  The Wicklow Way Relay is an exception.  It’s truly a team event and every single team member put in huge efforts and rose to the occasion. On behalf of the club we would like to thank all the runners who stepped well outside their comfort zones in an race where there is nowhere to hide and represented the club admirably. Onwards and Upwards to 2019.
The Minnie’s Bar sponsored Running fit4life league which will be held in St Augustine’s College (by kind permission) starting on Thursday June 7th continuing for six more Thursday evenings after that finishing on 12th July. This league was held in the month of May traditionally, but it was decided with the primary school sports taking place on the Thursday evenings over the month of May that we would switch the Minnie's league to June. This we hope shouldn't deter a big turnout as the league always proved to be a most popular and successful league and it’s absolutely ideal for newcomers and for those that have only recently taken up running as well as our regular seasoned runners. The beauty of this league is the choice and the variety on offer. It’s held in the grounds of the Friary College and runners can opt for one, two, three or four laps of the grounds. Each lap is 1.2 miles and so depending on your ability you choose whichever is most suitable for you. It’s also possible to change as some people may start the league running one lap and after a few weeks they may be capable of running more and so can change to the two or three lap course and it’s not unheard of for some people to go from one lap and to finish the league running four laps. We will keep you updated over the coming weeks with more information on the league but for now pencil in Thursday night, June 7th the first night of the league. The league begins at 7 pm each night and the entry fee each night is just 2 Euros. All those over the age of 14 are very welcome to come along. For further details on this league and all club activities log onto Or catch us on face book.
Dates for the Minnie’s Running League:
Thursday June 7
Thursday June 14
Thursday June 21
Thursday June 28
Thursday July 05
Thursday July 12
Race 3 in the Carrick On Suir AC organised race series takes place Friday June 1st at 7.30 in Carrick, entry fee is 10 euro and will be taken at the Swan Hall by the town park, the usual array of prizes will be on offer. Patrick Lannen is the race sponsor here and we urge as many of our members as possible to support this event.
What is the source of my success? I think it's a combination of consistency and balance.