Tuesday 28 April 2020

Dan McCarthy RIP

It is with deep sadness that I inform you of the passing of Dan McCarthy. Dan was a real legend in Cork athletics. He was a former Chairman of the East Cork Division and was a lifetime president of same.
 Most of you will know him as the starter of the vast majority of races in East Cork including almost all the Ballycotton 10 miles and the Ballycotton Series and well as being the regular starter of our own Joe Hourigan Memorial Midleton 5. 
He was also the main man behind yere favourite race of all which would have taken place in Ballynoe last Thursday if things had been normal.
May he rest in peace.

NΓ­ bheidh a leithΓ©id arΓ­s ann.

Remember that no matter what your age or circumstance you need to keep moving, so make sure to include some physical activity into your daily plan.

Please ensure that we all continue to follow the guidelines set out by the HSE in relation to exercise.

These guidelines state "You can still go outside to exercise briefly by yourself, but only within 2 kilometres of your home, keeping 2 metres distance from other people."

Full details can be found at www.hse.ie

#KeepYourDistance #ActiveAAI Sport Ireland

➡️ https://www.gov.ie/en/publication/5a4293-staying-active-during-covid-19/

Friday 24 April 2020

A member asked for this to be posted.

Darkness Into Light, proudly supported by @electricireland, means so many different things for so many people. For many, it’s to help those in suicidal distress see that there is always hope.

Today we’re urgently seeking your help to sustain Pieta’s services, to ensure we can continue to support those in their darkest hours and to keep delivering therapy.

Please donate on www.DarknessIntoLight.ie so our frontline services can remain in operation and continue to be delivered free of charge.

While we are devastated that we won’t come together physically on May 9th, we will share a special moment of togetherness by getting up at 5:30am and watching the sunrise. People can wear yellow or a previous year’s t-shirt that day to show support for those impacted by suicide.

The need for our lifesaving services is greater than ever as COVID-19 impacts not only on the nation's physical health but its mental health too. As people find themselves worried, anxious, under strain, financially impacted and in many cases isolated and alone.

Please, if you can, donate today on www.DarknessIntoLight.ie.

Thursday 23 April 2020

One of our members asked me to post this.

This race, which was set up in 2016 in memory of Searlait who passed away from childhood cancer at age 5 was due to take place on the 10th May. It has been cancelled but there is an option to run a virtual 5k, 10k, 10 mile or half marathon.
All monies raised will go raise much needed funds for Aoibheann’s Pink Tie, The National Children’s Cancer Charity. Each participant will get a beautiful commemorative medal by post.
- Simply click on the Eventmaster link https://eventmaster.ie/event/VyMHERTwv
- Select the Virtual Run Option.
- Run your preferred distance any time between now and the 10th May.
- Post a photo on the Facebook page https://www.facebook.com/searlaitsrun10/
Searlait’s birthday was the 7th May, so it would be fantastic to see people run it on that day.
Postponed - new date Sunday 6th September 2020 The 5th Annual Searlait Twang Memorial Run

Monday 20 April 2020

Midleton FC asked us to post this.

Midleton News are putting up some great posts of old races on their Facebook Page .Well worth checking out.

Friday 17 April 2020

What’s the Difference Between Fartlek, Tempo, and Interval Runs?

Here’s a quick breakdown of these three common types of speed workouts.

Interval Workouts

Intervals are short, intense efforts followed by equal or slightly longer recovery time. You can perform intervals in a variety of modalities, but here, we’ll focus on running. For example, after a warmup, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath. The interval should be performed at an effort in which you’re in the red (think: reaching hard for air, unable to hold a conversation, and counting the seconds until you can stop). It should be a controlled, fast effort followed by a truly easy jog. The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.

Benefits of Intervals: Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.

Tempo Runs
Tempo Runs also known as threshold runs, are like an Oreo cookie, with the warmup and cooldown as the cookie, and a run at an effort at—or slightly above—your anaerobic threshold (the marker in which your body shifts to using more glycogen for energy) as the filling. This is the effort level just outside your comfort zone—you can hear your breathing, but you’re not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, a “comfortably hard” effort that allows you to talk in broken words and hold that effort for at least 20 minutes. Pace is not really an effective means for running a tempo workout, as there are many variables that can affect pace including heat, wind, fatigue, and terrain. Learn how to find your threshold and run a tempo workout that is spot on every time here.

Benefits of Tempo Runs: Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.

Fartlek Runs
Fartleks are not only fun to say out loud, but they're fun to run. Fartlek is the Swedish for "speed play," and that is exactly what this run is all about. Unlike tempo and interval work, fartlek is unstructured and alternates between moderate to hard efforts with easy efforts throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. If you’re running solo, you can use it as a playful way to pass the time by targeting random markers as the finish line for the hard efforts. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Wednesday 15 April 2020

We are asking all members to please adhere to the HSE Guidelines as regards Covit 19. 
Please stick to the rules laid down and do not bring YOUR club into disrepute. If you do not stick to the guidelines that is your own choice please don't go posting on Strava etc.. 
There is a lot of controversy at present re runners and social distancing etc  so lets not get lumbered with the bad press that is out there and by all means run but please do so withen the guidelines. Take Care and We Will Race Again Danny

Ballintotis News

Thanks to all who had entered this year's race on line, before the event was cancelled.
Please note that the due to the Covid 19 Virus, there has been a delay in processing refunds. However, Primo Events, the company that handles our ON LINE entries, have been on lock down.
They have though assured us that refunds will will be issued to all entrants in the next few days.
Thanks again to everybody for your support. - Looking forward to seeing you back in Ballintotis in 2021.
Stay Safe - Ballintotis Race Committee

Cork City 10 Miler
Hope On The Horizon

The design of the souvenir race top has been finalized for the John Buckley Sports Cork City 10 Miler 2020. πŸ€—
Each participant will receive one of these fantastic long sleeved tops, in a beautiful colour combination,. With the race title and sponsors on the front and back, which gives the top a sleek and stylish look.😎
Like everyone else, we are hoping that the Covid 19 pandemic will have been brought under control by thenπŸ™, and we can get back to normal.
When that happens, places for the John Buckley Sports Cork City 10 Miler which takes place on the 22nd of August will be a very sought after event. πŸ…πŸ†πŸŽ–
So get your entry in early, by logging ontoπŸ–₯ eventmaster and entering online. There are just over 500 enteries in at present.
There is absolutely no risk to your entry fee if the event does not proceed, but with over 4 months to go, we are extremely hopeful.

Wednesday 1 April 2020

KBC Dublin Marathon Open For Entries

No Money Required Yet

Registration for the 2020 #KBCDublinMarathon ‘Good For Age’ has now opened via πŸ‘‰πŸ» https://bit.ly/3aBHQOb
Please make sure that you have your valid AAI membership number & details of your qualifying marathon time πŸƒπŸΌ‍♂️
You can check your previous Dublin Marathon race number details via πŸ‘‰πŸ» https://bit.ly/3azT6L4

If you cannot fine your Athletics Ireland registeration number give me a text 0872403940 Danny