Runner Eoin Keith from Cobh wins the 2021 Pennine Way Summer Spine Race

Eoin Keith from Cobh is one of the top Ultra runners in the country and this year, he won the recent Montane Summer Spine race in England.

Keith not only won the race but also set a new record with a time of 77hrs 34mins 52secs. This was was 29 minutes faster than the existing record set by Mark Denby.

The race involves running the full 431km (268-mile) length of the Pennine Way national trail from Edale in Derbyshire to Kirk Yetholm in the Scottish Borders . The course has an overall ascent of 13,135m (43,093ft) and overall descent of 13,255m (43,487ft), with the highest point being Cross Fell at 892m (2,926ft).

Keith is also a former winner and record holder of the winter version of the race. He described the experience of racing along the Pennine Way in summer rather than winter as ‘a joy in comparison’.

Links...

1) Eoin Keith and Anna Troup post record times with wins in summer Spine Race - Grough.co.uk

2) Eoin Keith and Anna Troup break records at Montane Summer Spine Race - Trailrunningmag.co.uk

Ed McGroarty sets new Mizen to Malin record

At the start of July 2021, Ultra runner Ed McGroarty set a new record for running the length of Ireland from Mizen Head in Cork to Malin Head in Donegal.

Ed completed the course in a new record time of 3 days 1 hour 55 minutes. The previous record of 3d 3h 47m was set by Eoin Keith back in 2017.

The map of his route is shown above and can be seen in more detail in this LINK.

It looks as if this is now established as the fastest route from Mizen to Malin and is likely to be used for future attempts.

Ed at the finish line in Malin Head

Junior 2k parkruns for children aged 4-10 can return from the 15th of August 2021

In a recent blog post, parkrun Ireland announced that 2k junior parkruns for children aged 4-10 can return from the 15th of August 2021.

In the blog post, they said... "Following discussions with the Department of Tourism, Culture, Arts, Gaeltacht, Sport and Media, we can confirm that junior parkrun can return across Ireland from Sunday 15 August 2021.

We are currently working with all junior parkrun event teams, and their ambassadors and landowners, to complete all the necessary tasks prior to reopening."

Due to an expected demand in numbers, those aged 11 to 14 are excluded for the moment. They will be able to participate once the adult 5k parkruns start up again.

As regards the return of the main 5k parkruns, they wrote... "Whilst we are hopeful that, as the situation improves, we will begin to see a plan for the easing of restrictions sufficient to allow our 5k events to return, we are not at that stage yet. However, we remain in contact with the Department of Tourism, Culture, Arts, Gaeltacht, Sport and Media, and will provide a further update on the situation regarding 5k events as soon as we have more to communicate."

As there is no pre-entry for 5k parkruns, they cannot control the numbers taking part and as a result, they can't hold the events. This won't change until the 500 participant level increases.

"Sadly, because a number 5k events in Ireland are likely to exceed the current 500 participant limit, we are not able to bring back 5k events just yet."

For the latest on your local junior parkrun, check out their respective Facebook page.

In Cork, there are junior parkruns in Ballincollig and Cobh. Links to their website are on the parkrun page.

Results & Photos of the Conna 5k - 30th July 2021

The Conna 5k was held this year in the village of Ballynoe with a modest field of 157 with mostly club runners taking part. 

 Place Athletes Name Club Location Time Gender
1 Tim O Donoghue East Cork AC 14:55 SM
2 John Shine Leevale AC 15:18 SM
3 Nick O Donoghue East Cork AC 16:03 SM
7 Jessica Coyne Leevale AC 17:10 SF
11 Michelle Kenny Leevale AC 17:56 SF
18 Orla Byrne St Finbarrs AC 18:36 SF

The full results can be found on the St Catherine's AC website HERE

Photos...

1) There is a gallery HERE

Guest Post: Speed ...by Pat Walsh

 ** Speed ** 🏃

Hope everyone is safe and well. Great to see a few races going ahead and people back meeting and racing. It will take a while yet but at least it is a step in the right direction. Well done to all the organisers who are attempting to kick it all off again in trying circumstances. 

Will you go back racing, or have you settled into a routine of just a few handy runs per week and the thought of racing hard is a bit off-putting for the moment.

🤔🤔

The answer to building self-confidence again and to getting you back to a decent pace is speed work. I like many of you have given the last 16 months just “going for a run”.

Long or short it didn’t matter and I turned the legs over at a very slow but even pace. No variety at all. My fitness isn’t too bad but the net result is I have slowed down.

How can we run faster or hold on to any speed we had if we do not practice at it. So I ask you if you intend racing again then please put in a speed session each week into your routine.

🏃

There are many types of speed sessions but the simplest one which gives results reasonably quickly is Fast 400’s.

Warm up with a nice easy run for 5 to 10 mins
Do some stretches and mobility work.
Then run 400metres quickly and recover for between 90 and 120 seconds.
GO again and repeat this for 10 times.
You should you be doing these at a quicker pace than you hope for at a 5K or a 4mile race.
If you are a 7mn/ml 4.20mn/km then 400’s in 1.30-1.35
If you are a 8mn/ml 5.00mn/km then 400’s in 1.45-1.50
If you are a 9mn/ml 5.35mn/km then 400’s in 2.00-2.05
If you are a 10mn/ml 6.10mn/km then 400’s in 2.15-2.20
Cool down with an easy run again and a few more stretches.
Try to keep the pace even and do the first few maybe a second or 2 slower.
If any muscles are tight then do a few stretches in the rest period.

Concentrate on breathing and posture during the run. You will be turning the legs over and working the lungs harder than in a race and that can only improve you and make racing easier.

As the weeks go on you can adapt the session by either

Running a little quicker
Doing 12 repeats
Cutting down the rest period

🤓

A few friends and I have a few weeks now of this behind us and already I can see the benefits. I kill them but they love me (I hope).

Many other good speed sessions you can do to help and I can detail a few more if interested. This will prevent boredom and have different benefits to your fitness.

For the moment try the 400’s as they give best results.

🤓

Support all our Olympians. They are superb and deserving of support. ☘☘☘ Well done to the rowing team for the lift they have given the country.

I wish to offer hope after 17 months of pain. Not over but there is light. ☀️☀️

Have a lovely weekend. Feel free to share any running pictures and give us all a lift.

🥰

“I know you've been hurting
Waiting on a train that just won't come
The rain, it ain't permanent 
And soon we'll be dancing in the Sun
We'll be dancing in the Sun”….. Better Days, Dermot Kennedy

#pwr

Friday Jigsaw: Ballycotton 10-mile 2017

 

For this weeks online jigsaw, we go back to 2017 and the very last Ballycotton 10 mile road race.

You can find the 180-piece jigsaw HERE

Photo courtesy of Mick Dooley.

Results & Photos of the Ballyhoura Trail Ultra, Marthon & Half-Marathon - Sat 24th July 2021

Saturday 24th July 2021: In addition to the Ballyhoura Moonlight Marathon and Half-Marathon on the Friday evening, the annual Ballyhoura Trail Ultra, Marathon and Half-Marathon took place on the Saturday.

There was a total of 162 finishers across the three events... 36 in the 60km Ultra-Marathon, 48 in the 42km Marathon and 78 in the 21.1km Half-Marathon.

The photo above shows the start of the Ultra in the fog at 7am.

Top 3 men and women in the Ultra....

  NAME NUMBER CAT TIME CLUB COUNTY
1 John McKeogh 655 M35 5:18:03 Limerick
2 Owen Fenton 522 M40 6:10:48 Wexford Marathon Club Wexford
3 Donatas Jocius 258 M35 6:14:40 Crusaders AC Dublin
8 Máiréad O' Keeffe 337 F45 6:44:14 Cork
12 Becky Quinn 552 F45 7:00:00
19 Emma Hand 1175 F45 7:19:34 Wicklow

Ultra Results

The runners not only had to contend with the distance but also the ascent as this photo shows with

the valley floor far below.

Top 3 men and women in the Marathon (Note that the first woman finished 3rd overall!)

NAME NUMBER CAT TIME CLUB COUNTY

1 Edward O connor 1205 M 3:21:01 Wicklow
2 Ian Conroy 240 M40 3:26:58 Raheny Shamock AC Dublin
4 Barry Minnock 1194 M45 3:28:23 Rathfarnham... Offaly
3 Isobel Oakes 165 F35 3:27:44 Leitrim 3rd
10 Sarah Brady 1062 F 4:01:43 Tipperary
13 Ali Wyllie 1326 F40 4:28:00 Cork

Marathon Results

One factor that made it especially challenging this year was the heat.

Top 3 men and women in the Half-Marathon

NAME NUMBER CAT TIME CLUB COUNTY
1 Robert Frewen 752 M 1:41:00 Raheny Shamrock Dublin
2 Stephen Lynch 933 M35 1:54:00 Cork
3 Joe Laffan82 1547 M35 1:57:00 GoTri Adventure Limerick
7 Sophie Daly 902 F 2:01:00 Kerry
14 Katarzyna Bobka 1764 F35 2:08:00 An Bru AC Limerick
21 Elaine Collins 616 F 2:12:10 Cork

Half-Marathon results

Photos & Video...

1) IMRA Munster have two galleries on Facebook ... Ultra Marathon ... Second Gallery

This is a really good video which makes a nice job of capturing the event...

Guest Post: Interview with Cork Runner Aoife Cooke at the Tokyo Olympics... by Pat Walsh

Cork runner Aoife Cooke is representing Ireland in the marathon at the 2021 Tokyo Olympics. Pat Walsh caught up with Aoife for this interview...

 ** Tokyo Olympics ** 

🏅🥈🥉

As the Olympics have started and the excitement is building to see our Irish Olympians in action, I went behind the scenes to interview our very own  Aoife Cooke. 

The object of the exercise was to show that behind all the obvious talent of all our chosen participants, there is a normal decent person that deserves our utmost support.

So whether it is ‘pulling like a dog’ for the rowers, ‘gloves on’ for the boxers, ‘ready set go’ for the runners or any of the other Olympians that pull on the Green singlet, get behind them and shout them on.

The time and commitment to get to this level is unreal and they do themselves, their families, their Clubs and the Nation of ours proud. So whether they get a medal, make a final or go out in Round 1, they are still heroes that get a chance to put one word on their CV. ‘Olympian’

🏃

Thanks Aoife for this opportunity and best of luck on the 7th August when the Ladies Marathon will be held. You know all of Cork will be behind you and I will make sure we get the rest of the Country as well.

☘️☘️☘️

PWR: Who was your favourite sporting hero growing up?

AC: Sonia O Sullivan and Mary Sweeney (Aunt of Aoife and a pure legend of Cork Running added by pwr)

*

PWR: First medal ever won?

AC: I was 8th in the Munster cross country championships when I was 13. There were medals for the top 12. I had won some team medals before that but that was the first I won individually 

*

PWR: Except for the PWR Mug you got for running a sub 2.30 Marathon what was the weirdest, quirkiest prize you have won in Athletics?

AC: Probably the vouchers for the Army Surplus Store in Midleton. Those were the prizes for winning the Ballcotton 5 mile races. Turns out I was going on a hiking trip to Peru that September so I was able to get most of my gear there 🙂

*

PWR: Favourite other sport you would love to be good at?

AC: Probably some sort of dance. 

*

PWR: Free flight anywhere to go on a holiday what is your destination?

AC: Hawaii 

*

PWR: Favourite musical band / group / individual?

AC: The Cranberries 

*

PWR: Favourite Album?

AC: Stars: the best of the Cranberries 1992-2002

*

PWR: Free ticket to a Live, Full crowd, Open-Air concert... Who is the Headlining the Gig?

AC: Queen 

*

PWR: Party Piece when cornered to perform?

AC: I know all the words to Coolios Gangstas Paradise 😁 

*

PWR: You are not on a strict diet for the Olympics what is your Treat Dinner?

AC: Burger and chips from Son of a Bun when I’m at home!

*

PWR: Are you a good Cook in the kitchen as opposed to a VERY GOOD COOKE on the Roads?

AC: I'm a decent cook in the kitchen but I wouldn’t make it to the Olympics for it!

*

PWR: What is your favorite movie about sports?

AC: Million Dollar Baby 

*

PWR: Pick? - Magnum or Cornetto

AC: Magnum 

*

PWR: What do you do to calm your butterflies before / while you compete?

AC: Breathing exercises. Listen to my running playlist 

*

PWR: Any superstitions or things you must do before you compete?

AC: Get a haircut! 

*

PWR: Would you beat me in a race if you were running and I was cycling?

(please be kind)

AC: I think it would be close, but I know you’ve been training a lot on the bike so you would probably win 😅

*

PWR: Favourite TV Comedy?

AC: Probably Schitts Creek

*

PWR: Are you an early or late person? What would your friends say?

AC: I'm an early person. My friends would say the same

*

PWR: If Disney turned you into a Superhero who would you be?

AC: Elsa from Frozen, or Elphaba from Wicked (their names are even similar to mine!)

*

PWR: When I write the story of this Olympics and Christopher Nolan makes a movie of it, who is playing your role?

AC: Charlize Theron

*

PWR: A motto to live by?

AC: ‘Life is only worth a damn because it’s short. It’s designed to be consumed, used, spent, lived, felt. We’re supposed to fill it with every mistake and miracle we can manage, and then we’re supposed to let go’

🇮🇪🇮🇪☘️

Now we know some more of the real person and I dare say there are many more like her on the team.

Feel free to give a shout out to anyone from your locality that is competing in any of the events and we will put the full weight of our love and support behind them.

Special shout out to Brendan Boyce (Athlete) in the 50K Walk. Although a Donegal native he resides in this area and we have often seen him in training. He walks faster than we run...!!

"Look, if you had one shot, or one opportunity

To seize everything you ever wanted, in one moment"🎤🎼

#pwr #daretodream #Tokyo2020 ☘☘ Aoife Cooke Fitness

Results of the Ballyhoura Moonlight Marathon & Half-Marathon - Fri 23rd July 2021

One of the more unusual events to be held last weekend was the IMRA Ballyhoura Moonlight Marathon and Half-Marathon on Friday the 23rd of July 2021.

The Marathon started at 9pm in Kilfinane in Co. Limerick and had 49 finishers.

Top 3 men & women...

# NAME NUMBER CAT TIME CLUB COUNTY

1 Derek Kiely 1157 M40 3:52:56 GoTri Adventure Limerick

2 Michael Costello 1260 M 4:04:35 Tipperary

3 Nick Hogan 1770 M40 4:20:05 Cork

19 Sheila Clavin 1240 F40 5:11:35 134% West Limerick AC Limerick

25 Caroline Reid 127 F45 5:37:50 145% Tara AC Meath

32 Anna Field 910 F 5:43:11 147% Crosshaven Tri Club Cork

Marathon results

The Half-Marathon started at 10pm from the same location and had 132 finishers.

Top 3 men & women...
NAME NUMBER CAT TIME CLUB COUNTY
1 Tom Blackburn 413 M55 1:50:43 Mooreabbey Milers Limerick
2 Liam Lynch 1531 M40 1:56:46 Limerick
3 Donal Collins 927 M45 1:57:36 Bweeng Trailblazers Cork
24 Laura Morrissey 887 F35 2:14:24 Cork
51 Orla Mcdonald 27 F 2:31:42 Templemore AC Tipperary
52 Christine Bergin 25 F45 2:31:48 Tipperary
 

Half-Marathon results

Results of the Fermoy 4-mile - Sun 25th July 2021

This race with a limited field took place in Fermoy on the 25th of July.

 4 Mile
1 Ryan Creech Leevale A.C. M 19:00 
2 Ger Forde Kilkenny City Harriers A.C. M 19:30 
3 Tim O Donoghue East Cork A.C. M 19:30 
23 Elizabeth Lee Leevale A.C. F40 0:21:24 0:21:26  
34 Jessica Coyne Leevale A.C. F 0:22:30 0:22:31  
46 Niamh Moore Leevale A.C. F 0:23:36 0:23:38

Results

Photos

Friday Jigsaw: Olympic Silver medalist John Treacy

This weeks online jigsaw is of 1984 Olympic Silver medalist John Treacy with race winner Mick Clohisey at the 2020 Dungarvan 10-mile road race. (Photo courtesy of Mick Dooley)

You can find the 266-piece jigsaw HERE

Notice: Atlantia Food Clinical Trials Athletic Study - Autumn 2021

Atlantia Food Clinical Trials in Cork are looking for local runners to take part in a study and successful applicants will be paid €900 for their time.

Details below....

* * *

The inclusion criteria for this study include;

Male/female aged 25-45

Running 15-20km/week

1 to 4h of training per week, with maximum 1h of lower body heavy-load or resistance training

Willing to limit caffeine, smoking, and alcohol consumption during the entire study period with no more than 5 cigarettes per day and 1.5 or 2 drinks respectively for women and men. Also, alcohol consumption will not be allowed 24 hours prior to exercise-induced muscular damage.

Willing to refrain from training for 3 days before the first test, 5 days before each damage-inducing exercise and during each supplementation phase, including active recovery exercises such as swimming, cycling at low intensity, unusual distance walking (however such should be encouraged during the 14 days wash-out).

Willing to refrain the use of anti-inflammatory/pain reliever drugs such as paracetamol, NSAIDs, etc., during each supplementation phase, from 24 hours prior to 72 hours following the exercise induced muscular damage

Willing to refrain from 'recovery' treatments over the 72 hours following the damage inducing exercise such as: - Hydrotherapy - cold water immersion, hot water immersion, or contrast therapy (as well as Jacuzzis, Steam baths, or Saunas) - Massage - self, foam rolling, etc. - Stretching - Compression garments - Topical applications - Tiger Balm, Deep Heat etc.

The exclusion criteria for this trial;

Using omega-3-fatty acid, probiotic supplements, vitamins, minerals, or any dietary supplements (including botanicals), especially to maintain joint health 4 weeks prior to screening and during the entire study. Potential supplements include but are not limited to Beta-alanine, Creatine, HMB, Carnosine, Taurine, androstenedione, DHEA, Whey protein, or a pre-workout supplement. (thus, if participant is willing to stop taking these until the end of the study, they will be considered for the trial, given they are eligible).

Following any specific diet such as high-protein, vegetarian, vegan, etc

History of surgery or significant injury in joints or in the lower limb in the last six months prior to study enrolment, or an anticipated need for surgical or invasive procedure that will be performed during the study.

Participants near or in the peak of training for an athletic race (half or marathon, cycling tour or triathlon).

Please see below the details of each visit.

On completion of the study, participants will be reimbursed with €900.

Referral fees are given, and this will be a reimbursement of €20.

Interested individuals can apply via the following email – studies AT atlantiatrials DOT com

Link...

1) Atlantia Clinical Trials - Cork

Notice: Training Programmes for Autumn 2021

I now have a few places available for training programmes for the Autumn of 2021.

Whether you're a beginner, someone who just wants to get fitter or someone who wants to improve their race time from the 5k to the marathon, a plan can be tailored for you.

More info here... https://corkrunning.blogspot.com/p/coaching.html

Guest Post: 'We used to be giants' ...by Pat Walsh

"We used to be giants"

When did we stop?
Just say the word and I'll be yours
You know I never forgot” -Dermot Kennedy
🎼🎼

I know I haven’t been posting much recently and thanks to those who enquired about my well-being.
I’m ok but have had a few setbacks with injuries this year. Normally I just write about what I’m doing and the general mood, ambitions and aspirations of those around me.  As I have limited running these days, then sadly some of that inspiration is lacking.
I don’t want to post negative stuff, as I do like to inspire, help and encourage people. Better to say nothing at times, there is enough negativity elsewhere.
😘

It is said that to lift people you must be strong and have some reserves that you can pass on to others. At the moment I am doing well to keep myself going. This is not a moan or a groan or an attempt for pity. 
I am healthy and well in general and my family are good.  I have enough to eat and a roof over my head. I have friends to share with.
I have rekindled my love of the bike. Thanks MissC

I got my few running miles this morning in the heat and happy to be out there. Thanks to my buddies for the company, chats and coffee. Lovely people to share the road with. It helped me to rediscover my mojo and get back on the main task of annoying you all.
🤣

So what is this post about?

It is to tell you that we all have down times, we all have a bad spell and we are human. If you think it is good all the time you are living in a fantasy world. 
We are over 500 days into this pandemic and there are a still a few twists and turns in the road, so keep the spirits up but accept it can’t be great all the time. 
🏃

Do the best you can and help those around you.
Reach out to others that may need help.
This will get better again and we can resume our lives in some fashion.
Nature is beautiful if we open our eyes to appreciate it.
Keep going through the hard times and it will come good again.
Smile as often as you can.
🏃

Oh ya…. And keep on running
🏃

“Hope is the thing with feathers
That perches in the soul
And sings the tune without the words
And never stops at all.” ― Emily Dickinson
🥰

#pwr

Friday Jigsaw: Coachford 5-mile 2016

For this weeks online jigsaw, we go back to the finish line of the 2016 Coachford 5-mile road race and the first three women across the line.

This one has 300 pieces so it's a bit harder than usual.

Click HERE