Cork City Marathon T-Shirts...........Opinion??

Now that everyone should have collected their race packs, a quick question about the T-Shirts...

What do you think of them?

As you can see from the photo above, this is the t-shirt provided by the main sponsor for the runners doing the full Marathon (complete with printing error....see runners knee! ;o)

To say that the quality is down on the previous 2 years is an understatement.

Comments???

Final Tips & Thoughts for the 2009 Cork City Marathon...

Well that it, the last and final post on what was a busy week of blogging ;o)

Some final thoughts...

1) What to wear...Basically, as little as possible!! It's going to be warm so dress accordingly. Leave the sweatshirts, hoodies, tracksuit bottoms and so on at home. If you are wearing a singlet, don't forget the sunblock for your shoulders. Consider wearing a hat/cap to protect your head.

2) What to drink...Use those water stations, especially in the 2nd half of the Marathon. You are likely to be losing a lot of fluids through sweat. Remember, if you wait until you are thirsty before you drink, it is probably too late. There are water stations roughly every 2 miles and the water will be in 250ml bottles which are the best type for running. They're light and they supply enough water. Remember, drinks small amounts often.

At around 15.5 miles and 20 miles, they will have Lucozade Sport drinks. These drinks which are high in glucose will help supplement your bodies own supplies and prevent the onset of glucose depletion...i.e. 'hitting the wall'.

3) Where to run...When they measure the course, they use the shortest possible route. i.e. from corner to corner. It's so easy just to follow everyone one and stay on the one side of the road and go around corners on the wrong side (A above). Keep thinking corner to corner (B above), keep thinking the most direct route. All of the metres added up over 26.2 miles can make the difference between getting inside your target or not.

4) Relay runners... Consider letting the slower people go first. Otherwise, once they start, everyone around them will be going faster than them and overtaking. It's an awful lot easier to run when you are passing people rather than to have everyone passing you. If you are a beginner, start slow. It will take about 2 miles before you get warmed up properly. It's so easy just to start too fast, for oxygen debt to kick in around the 1 mile mark and then you spend the rest of the time trying to recover. Start slow, find your pace and give it everything in the last mile.

5) Some links...There is plenty of info up on the Cork City Marathon website.

Their Frequently Asked Questions section on the Marathon

Their FAQ section on the Relay

Their PDF document on how the Relay works

So, whether you are doing the full Marathon of 26.2 miles or part of the Relay event, good luck and enjoy your day........John Desmond

Cork City Marathon Relay Request...
Someone sent me a mail asking if there are any teams out there who are looking for someone to run the half-marathon (~90 mins)? Perhaps a 2 person team where the 2nd person can't make it? If you are looking for someone to make up a full team, let me know and I'll pass on your details.

Weather Forecast for the Cork City Marathon....(Updated Sun 31st May)

How come we get nearly a month of cool weather in May and on the last weekend, the Summer decides to start? It looks like it's going to be a carbon copy of the weather for the last 2 Cork City Marathons......sunny, warm and dry.

There is a ridge of high pressure over the country for the weekend so there is little or no chance of rain. There is a breeze from the East coming in off the sea which might keep temperatures down a bit. It may have a cooling effect down near the tunnel but by the time the Marathon gets to the 22 mile mark, that breeze will be a headwind for the last 4 miles and the cooling effect will be at it's lowest.

(Updated Sun 10am)

It might be possible that there will be some sea fog at the start like last year but it now looks likely that it will be more like 2007 with blue skies and sunshine for the day. From a running point of view, it would be nice if it was dull and overcast but it's not going to happen. At the moment at 10am on Sunday, it is 15 deg C at Cork Airport. The city itself is likely to be a few degrees warmer. With the heat coming up off the road surface, it will probably be in the low 20's for the 2nd half of the race tomorrow.

Things to consider...

1) Hydration.........you are going to lose a lot of liquid through sweat due to the warm temperatures. Try and take on some water at each water station, especially after 6 miles. Remember, if you wait until you are thirsty before you drink, it's probably too late.

2) Sun Block........would you lie out in the sun for 4 hours without sunblock? Running in the sun for 4 hours is no different. Consider wear a cap and put some sunblock on exposed areas like shoulders, ears, etc.

3) Clothes......for the newbies.........leave the sweatshirts, jackets and tracksuits at home. It's amazing every year to see people lining up for the start at 9:00am on Patricks Street with all kinds of gear on. You should be wearing a running top (singlet) and shorts, nothing else. Anything more and you'll start to overheat. It's June, not December.

Cork City Marathon 2009 - 5th Leg of Relay Stage (6.4 Miles)...

Just to put this leg into perspective, there are 5 stages in the Cork City Marathon Relay event...Leg 1 = 5.2 miles, Leg 2 = 5.5 miles, Leg 3 = 3.2 miles, Leg 4 = 5.9 miles, Leg 5 = 6.4 Miles

This is the 5th stage of 5 and is 6.4 miles in lenght. Of the 5, it is probably the 2nd hardest leg even though it is the longest. It just does not have as many hills as the 4th stage. For Marathon runners, this stage starts around the 20 mile mark on the Model Farm Road. For Relay runners, the mile markers for this stage will be for the Marathon. Since you are starting so close to the 20 mile mark, you could consider the 21, 22, 23, 24, 25 and 26 mile marks as 1, 2, 3, 4, 5 and 6 miles.

Course...Leg 5

Mile 21

It starts on the Model Farm Road near the 4th and final Relay changeover point. For Marathon runners, it's often said that a Marathon is a 10 km race with a 20 mile warm-up! This is the start of that 10 kms. It's a good time to check your watch and see how long you have to do it. The mile starts on a flat section and heads towards the junction with Rossa Avenue. There should be a water station near here and note that this is the second water station where you can avail of the Lucozade Sport drinks if you are doing the Marathon.

Carry on past the County Council Library on the left and then soon, you will begin the steep descent by where the old Tennis Village used to be. Around the left bend, along the flat and then a nasty short little hill. After about 50 metres, it eases off but a hill like this at 21 miles in a Marathon can really take it out of you. From here, there is a gentle incline upwards all the ways to the 21 mile mark. At this stage in the Marathon, a really tough mile.

Mile 22

From the 21 mile mark, the road continues to climb gradually past the turn off left and past Nangles Nurseries and then right onto a quiet road. When you reach this point, take comfort in the fact that there are no more uphill sections. From here on, it's either downhill or flat. Along the quiet road, nice and flat with new houses on the left. At the end, you pass a small church and then a steep downhill section, not easy with tired legs after doing 21+ miles. Out onto the main road and a sharp right. Now you pass underneath the castle high overhead and onto the Carrigrohane Straight or 'Straight Road'. Just around here, you should see the 22 mile mark. A mile with a tough start for tired legs.

Mile 23.

This mile is dead straight and dead flat. You'll see the County Hall way off in the distance but it will hardly seem any bigger by the time you finish the mile. It is a very open area, fine if the wind is behind you from the West but not so nice if it is Easterly. A flat easy mile.

Mile 24.

A carbon copy of the previous mile. Flat and easy except this time round, the County Hall will be towering above you at the end.
Mile 25.

Just over 2 miles to go now. The mile starts near a water station and then continues on towards Victoria Cross as you leave the County Hall behind. Then the slightest of inclines as you cross left over the bridge and onto the Western Road. From here, there is a flat straight run of about 800 metres until the road veers away to the left. Around the bend and you now leave the public road as you head for the 25 mile mark. A flat and easy mile.

Mile 26.

Now you are onto a public walkway. Accross the new Mardyke bridge and then a sharp right onto the riverside walkway. Here things can get a bit congested. Runners running 3 or 4 abreast can completely block your path. The whole area is wooded so if it's a sunny day, it makes a welcome change from the heat coming up off the roads. After a few hundred metres, you're back out on the North Mall and the wide public road again. Along the North Mall until you get to the junction with Shandon Bridge.

Be careful here. The should be a Garda and /or stewards here stopping traffic to let the runners cross. Just be warned....it's a dangerous junction. Now, onto Popes Quay with the Marathon runners re-tracing their steps of their 2nd mile. On past St.Mary's church to the 26 mile mark. A flat easy mile although a bit narrow in places.

Grand Finale...

Starting on the 26 mile mark, you now have 352 metres to go to the finish. At the end of Popes Quay, right accross the 4 lane wide 'Christy Ring' bridge and left onto the quays. It's about here that you begin to hear the noise coming from the finish. Then it's right, around the last corner to be welcomed by a huge volume of spectators, colour and a crescendo of noise as you enter Patricks Street. Now it's a short distance to the finish. Keep an eye out for the stewards as you approach as they may seperate the Marathon and Relay runners into different finishing areas.

That's it, all done. For Marathon runners, you've just completed 26.22 miles and a full marathon. Well done!!

If you want to have a closer look at this final leg, I have put it up on the MapMyRun website. Just click on the +/- to zoom in and out.

That's it. All 5 stages. All 26.2 miles of the Cork City Marathon. If you've read through all 5 reviews, you'll probably feel tired already ;o)

Now, it's time to run it.

Pace bands for the Marathon from Lucozade Sports...
If you have a target time in mind for the Marathon, you should work out beforehand what your various splits will so you can see if you are on target or not. There's a very useful utility on the Lucozade Sports website where you can enter your estimated finish time and it will generate a page for you that you can print. Just cut out the selected section, wrap it around and make a bracelet out of it. Simple!

I know that many of you may be looking at this website from work (...during your coffee break of course ;o). So, I'm putting it up now so that you can print it today.

The link is HERE


Tip...staple the ends together and then cover the whole lot in sellatape. Otherwise, the sweat from your arm will cause the paper to fall apart.

Hydration & Carbohydrate Advice from McMillan Running - 3 days to go...
McMillan Running provide the following advice on what you should eat and drink over the last 3 days before the Marathon. For the Cork Marathon, this is Friday, Saturday and Sunday.


Hydration...In the three days prior to your race, you'll need to consume 0.5-0.7 ounces of fluid per day per pound of body weight. Shoot for 75-100 ounces daily, consuming an 8 ounce glass at regular intervals. The way I do it is to set the timer function on my sports watch for 1:00:00; and, every time the alarm sounds, I drink 8 ounces.This strategy: 1) ensures that you drink enough without having to really think about it and 2) provides constant intake instead of realizing you are behind and chugging to catch up. What the latter means is that you will not have to jump up and take a leak every 20 minutes. If you drink more water less frequently (i.e., chug a 16 ounce glass every two hours), you'll be forcing the body to "pass" on the available fluid because it cannot absorb it. If you need an analogy, it's like what a farmer wants when his crops are dry: six hours of light, steady rain that provides a gallon per square meter rather than a 15 minute downpour of the same volume that ends up washing into the lake. Stop drinking water about two (2) hours before you hit the sack to reduce the need to whiz during the night.

Carbohydrate Intake...In the two days prior to your race, you'll want to focus on carbohydrate consumption: it will be 70% of your diet. Even 5K racers need to focus on this, as training can leave the body in a carbohydrate-depleted state that may take a few days to fully re-stock. Research shows that the optimal intake is four to five grams of carbohydrate per pound of body weight per day. For me, at 150 pounds, that’s 600 or so grams of carbohydrates. NOTICE: That’s almost 2500 calories in carbohydrates alone! So, you have to be careful to not just eat more. You are changing the composition of your diet, not the quantity. You’ll need to pay attention to keeping your “bad” fat intake moderate to prevent unwanted weight gain. I recommend you keep a food diary of some sort to make sure you a) eat enough carbohydrates and b) don't over-eat. I typically eat at 7:00 AM, (9:30 AM snack), NOON, (2:30PM snack), 5:00PM, and (7:30PM snack) the days preceding a marathon. That way, I can evenly distribute the intake over the course of the day. If you try to consume the volume of carbohydrates you need at only three meals, you'll barf (or at least feel like it). Your in-between meal snacks (times in parentheses) are a good time for a shake, smoothie or some other liquid carbohydrate source. Also, stock up on healthy nutrition bars and fruits that you know will not cause you gastrointestinal problems. Bananas are usually a safe bet; plus, they have lots of good potassium.Our rule is that in the last three days prior to a marathon, you should never get hungry. This would indicate low blood sugar and your carbohydrate stores would be used to replace this blood sugar. This is not what we want when we’re trying to store--not immediately use--carbohydrates.

In the last three days, keep food with you at all times. You may get stuck in traffic or have delays in your travel to the race. This will make sure that you don’t get stuck without food. And, the same goes for fluids!

Charity 'C Team' in the Cork City Marathon Relay...

Many of you will know doubt know that John Quigley of Eagle AC went through a serious illness last year. Now 12 months later, he is running in the Cork City Marathon Relay with a special team of cancer survivors next Monday. You might read his message below and consider donating to this very worthwhile effort.

The C Team - Cancer Survivors is a very special and unique relay team. Each of the members is a survivor of cancer. The team members are: Dan Byrne, Oesophegeal Cancer Joe Deane, Testicular Cancer Joe Dineen, Prostate Cancer John Quigley, Prostate Cancer John Ryan, Testicular Cancer

Photo: Front: Joe Deane & John Quigley; Rear: John Ryan, Joe Dineen & Dan Byrne

I've opened two pages on mycharity.ie, raising sponsorship for two charities ARC House in Cork and the Irish Cancer Society.

Arc House: http://www.mycharity.ie/event/c_team_-_camcer_survivors_-_arc_house/

Irish Cancer Society: http://www.mycharity.ie/event/c_team_-_cancer_survivors_irish_cancer_society/

Alternatively I also accept cash!!

The primary aims of the group are:

1) To raise the profile and awareness of cancer survivors. We're still here and getting on with life. (It may not be easy, but, hey, we're dealing with it!)

2) To show those facing cancer, whether diagnosed or supporting someone who is dealing with cancer, that we’re getting on with life… and they can too

3) To make contact with other cancer survivors who might join with us in future events and finally

4) (Maybe) raise a bit of money, though this is not a core aim.

Many thanks in advance for your support........John Quigley, Eagle AC

Results of the Ballyandreen 5 Mile Road Race - Thurs 28th May 2009

A huge crowd of just over 400 runners turned out for this race, the first of the 4 in the Ballycotton Summer Series. I thought perhaps the fact that the Cork City Marathon is only a few days away might have deterred more runners from turning up but it seemed to have little effect. Last year, they got 279 entries and that was a record entry. This years figure of 411 is an increase of 47%, a huge jump. That of course brought it's own problems with parking and a 'somewhat congested' start!

Photos......
a) There is a series of photos up on the Ballycotton website.
b) John Dunphy took a series of photos just after the start and at the 4 mile mark. Click HERE.

Results...
BALLYANDREEN '5' - Thursday 28 May 2009. 8:00pm
Place Time Name Team Race Age Category min/mile
1 0:26:08 MCGRATH, Sean East Cork AC M 05:13.5 89 1
2 0:27:02 MURPHY, Brian Iveragh AC M 05:24.3 366 2
3 0:27:31 MAHER, Pat Fermoy M 05:30.1 93 3
4 0:27:49 GRUFFERTY, James Leevale AC M 05:33.7 20 4
5 0:28:00 WAUGH, George Rising Sun AC M 05:35.9 216 5
6 0:28:05 O'SULLIVAN, Gary Grange-Fermoy AC M 05:36.9 98 6
7 0:28:09 MEADE, Eric East Cork AC M40 05:37.7 17 7
8 0:28:18 O'CARROLL, Frank East Cork AC M 05:39.5 190 8
9 0:28:26 O'DONOVAN, Eamonn Rising Sun AC M 05:41.1 212 9
10 0:28:28 CURTIN, Noel Youghal AC M45 05:41.5 187 10
11 0:28:32 RYAN, Kieran Togher AC M 05:42.3 34 11
12 0:28:45 O'LEARY, Fergal Eagle AC M 05:44.9 58 12
13 0:29:03 MULDOWNEY, David Eagle AC M 05:48.5 217 13
14 0:29:05 PATTERSON, Robert Dunmanway M 05:48.9 337 14
15 0:29:14 COAKLEY, Donal Togher AC M 05:50.7 32 15
16 0:29:16 MCCARTHY, Denis East Cork AC M45 05:51.1 14 16
17 0:29:40 O'DWYER, David East Cork AC M 05:55.9 193 17
18 0:29:41 KELLY, Joe West Waterford AC M40 05:56.1 340 18
19 0:29:45 DEVINE, Ken St. Finbarrs AC M40 05:56.9 197 19
20 0:29:51 KELLY, Norman Eagle AC M 05:58.1 91 20
21 0:29:59 LYNCH, Rhona Eagle AC F 05:59.7 189 21
22 0:30:06 HARTNETT, Thomas East Cork AC M45 06:01.1 181 22
23 0:30:07 MAHER, Shane Grange-Fermoy AC M 06:01.3 290 23
24 0:30:14 LENISTON, Jonathan Gneeveguilla AC M 06:02.7 165 24
25 0:30:19 O'REGAN, Noel Midleton AC M40 06:03.7 144 25
26 0:30:22 MURPHY, Paddy Bandon AC M 06:04.3 5 26
27 0:30:29 CODY, Tom Midleton AC M50 06:05.7 75 27
28 0:30:33 BRODERICK, Donal Midleton AC M40 06:06.5 67 28
29 0:30:37 BULMAN, Mark Donoughmore AC M45 06:07.3 182 29
30 0:30:52 TIERNEY, Conor East Cork AC M 06:10.3 317 30
31 0:31:02 CURLEY, Paul Youghal AC M40 06:12.3 94 31
32 0:31:03 WHITAKER, Allen UCC AC M 06:12.5 342 32
33 0:31:04 WALSH, Colin Cork M 06:12.7 399 33
34 0:31:05 O'MAHONY, David Ballincollig M 06:12.9 272 34
35 0:31:05 CASHMAN, John Midleton AC M40 06:12.9 274 35
36 0:31:06 HICKEY, David St. Finbarrs AC M 06:13.1 122 36
37 0:31:10 WALSH, Paud Eagle AC M 06:13.9 48 37
38 0:31:14 DWYER, Michael West Waterford AC M40 06:14.7 361 38
39 0:31:22 CANTWELL, Gerry West Waterford AC M50 06:16.3 103 39
40 0:31:26 LYONS, Dennis Cork M 06:17.1 59 40
41 0:31:27 AHERNE, Neilus Midleton AC M50 06:17.3 11 41
42 0:31:31 BRENNAN, Kieran Ballymore-Cobh AC M 06:18.1 203 42
43 0:31:42 CAHILL, Maurice Youghal AC M 06:20.3 15 43
44 0:31:43 MCCARTHY, Padraig Skibbereen AC M45 06:20.5 22 44
45 0:31:45 GRIFFIN, John Grange-Fermoy AC M 06:20.9 115 45
46 0:31:48 VONHATTEN, Jessica Leevale AC F 06:21.5 21 46
47 0:31:49 O'CALLAGHAN, John Rising Sun AC M45 06:21.7 276 47
48 0:31:50 COONEY, Kevin Midleton AC M45 06:21.9 9 48
49 0:31:55 O'CALLAGHAN, John Rising Sun AC M 06:22.9 326 49
50 0:32:00 TEAHAN, Karina Gneeveguilla AC F 06:23.9 74 50
51 0:32:03 O'RIORDAN, William St Brendans AC M55 06:24.5 214 51
52 0:32:15 HAYES, Martin West Waterford AC M45 06:26.9 359 52
53 0:32:29 SULLIVAN, Niall Cork M 06:29.7 396 53
54 0:32:30 HICKEY, Fiona Youghal AC F 06:29.9 99 54
55 0:32:31 BARRY, Alan Glenville M 06:30.1 367 55
56 0:32:32 HORGAN, Dan Midleton AC M50 06:30.3 76 56
57 0:32:35 O'REGAN, Micheal Eagle AC M40 06:30.9 123 57
58 0:32:38 MCEVOY, Eamonn St. Finbarrs AC M50 06:31.5 236 58
59 0:32:40 DAVIS, Steve Melbourne M 06:31.9 37 59
60 0:32:41 MCGRATH, Mike Eagle AC M45 06:32.1 200 60
61 0:32:42 SIEVEWRIGHT, Kevin Eagle AC M40 06:32.3 302 61
62 0:32:50 CLEARY, Paul Whitegate M 06:33.9 235 62
63 0:32:54 CASHMAN, Frank East Cork AC M60 06:34.7 299 63
64 0:32:59 O'CALLAGHAN, Brian Glanmire M 06:35.7 147 64
65 0:33:00 LAVIN, Earl West Waterford AC M 06:35.9 79 65
66 0:33:02 O'SHAUGHNESSY, Shane Eagle AC M 06:36.3 242 66
67 0:33:03 CARROLL, Nigel Cork M 06:36.5 364 67
68 0:33:11 COLLINS, Damien Leevale AC M 06:38.1 87 68
69 0:33:14 RYAN, James Killeens M40 06:38.7 160 69
70 0:33:16 KELLY, Alan Midleton AC M 06:39.1 3422 70
71 0:33:20 FAHY, John Cork M 06:39.9 349 71
72 0:33:22 O'SULLIVAN, Noel Carrignavar M45 06:40.3 372 72
73 0:33:25 KELLY, Richard West Waterford AC M45 06:40.9 78 73
74 0:33:26 HIGGINS, Terence Eagle AC M 06:41.1 301 74
75 0:33:28 RELIHAN, Gary Eagle AC M 06:41.5 83 75
76 0:33:31 MORIARTY, Brian Glanmire M 06:42.1 339 76
77 0:33:32 RAHILLY, Patrick Cork M 06:42.3 194 77
78 0:33:34 MCGRATH, Phil East Cork AC M55 06:42.7 88 78
79 0:33:36 O'CONNOR, Pat Eagle AC M40 06:43.1 248 79
80 0:33:39 MULLANE, Eddie Rising Sun AC M60 06:43.7 42 80
81 0:33:40 ROCHE, Joe Eagle AC M40 06:43.9 90 81
82 0:33:42 SHANAGHY, Eoin St. Finbarrs AC M 06:44.3 343 82
83 0:33:44 O'SULLIVAN-HOURIHAN, Josh Ballyandreen MJ 06:44.7 1 83
84 0:33:45 SULLIVAN, Brian Eagle AC M 06:44.9 231 84
85 0:33:46 CAMBRIDGE, Graham Midleton M 06:45.1 149 85
86 0:33:47 O'MAHONY, Tony West Waterford AC M40 06:45.3 341 86
87 0:33:50 CHAMBERS, Darren Youghal AC M 06:45.9 352 87
88 0:33:51 O'RIORDAN, John Rising Sun AC M55 06:46.1 39 88
89 0:33:52 DUGGAN, Loretto St. Marys AC F35 06:46.3 282 89
90 0:33:54 PRENDERGAST, Gary Rathcormac M 06:46.7 171 90
91 0:33:57 MAUNSELL, Tomas Leevale AC M 06:47.3 397 91
92 0:33:59 O'NEILL, Niall Midleton AC M40 06:47.7 174 92
93 0:34:02 TOBIN, Noel Cork M40 06:48.3 116 93
94 0:34:05 NOLAN, Michelle Midleton AC F35 06:48.9 311 94
95 0:34:08 O'DRISCOLL, John Rising Sun AC M50 06:49.5 277 95
96 0:34:09 BAKER, Nic Limerick M40 06:49.7 257 96
97 0:34:11 MURPHY, Dermot Eagle AC M 06:50.1 133 97
98 0:34:12 O'KEEFFE, Mary Youghal AC F45 06:50.3 223 98
99 0:34:13 O'SULLIVAN, Dermot East Cork AC M45 06:50.5 153 99
100 0:34:14 DOOLEY, Michael Eagle AC M40 06:50.7 394 100
101 0:34:18 MULCAHY, Kieran St. Finbarrs AC M40 06:51.5 320 101
102 0:34:20 GEARY, Ann Midleton AC F 06:51.9 143 102
103 0:34:22 FITZGERALD, Kieran Eagle AC M 06:52.3 3432 103
104 0:34:23 COLLINS, Trevor Naas AC M 06:52.5 191 104
105 0:34:25 O'DONOVAN, John Shanballymore M45 06:52.9 334 105
106 0:34:29 WALSHE, Des Cork M 06:53.7 41 106
107 0:34:30 DRENNAN, Sally Midleton AC F40 06:53.9 117 107
108 0:34:31 RAMSELL, Ned Midleton AC M 06:54.1 36 108
109 0:34:42 POWER, Tadhg Youghal M 06:56.3 167 109
110 0:34:44 O'HALLORAN, Declan Bandon AC M45 06:56.7 3431 110
111 0:34:45 WALSH, Niamh Youghal AC F 06:56.9 291 111
112 0:34:47 FITZGIBBON, Clotilde Grange-Fermoy AC F40 06:57.3 335 112
113 0:34:51 PRENDERGAST, Rick Castlemartyr M45 06:58.1 285 113
114 0:34:53 HESSION, Patrick Glanmire M 06:58.5 351 114
115 0:34:55 HEALY, Brian Midleton AC M45 06:58.9 10 115
116 0:34:56 BULMAN, George Youghal AC M50 06:59.1 69 116
117 0:34:57 MAHER, Brendan Thurles Crokes AC M 06:59.3 12 117
118 0:34:58 BENT, Nick Donoughmore AC M45 06:59.5 19 118
119 0:35:00 FITZGERALD, Eamonn Ballincollig M45 06:59.9 249 119
120 0:35:05 O'SULLIVAN, Billy Midleton AC M 07:00.9 222 120
121 0:35:06 O'REILLY, Kevin Midleton AC M 07:01.1 44 121
122 0:35:08 HEALY, Philip Kerry M 07:01.5 350 122
123 0:35:10 MORRISON, Barry Fermoy M 07:01.9 259 123
124 0:35:11 CORCORAN, Phil Eagle AC M 07:02.1 3424 124
125 0:35:14 LISTON, Brighid Eagle AC F 07:02.6 218 125
126 0:35:16 MAHONEY, Trevor Midleton AC M 07:03.0 47 126
127 0:35:18 GANNON, Charlie Blarney M 07:03.4 270 127
128 0:35:21 OWENS, Ken Midleton AC M40 07:04.0 62 128
129 0:35:23 EGAN, Conor Glanmire M 07:04.4 145 129
130 0:35:24 MURPHY, Aine UCC AC F 07:04.6 131 130
131 0:35:25 CARROLL, Denis Eagle AC M45 07:04.8 358 131
132 0:35:26 PRENDERGAST, Karen Cork F 07:05.0 354 132
133 0:35:26 QUIGLEY, John Eagle AC M55 07:05.0 27 133
134 0:35:27 DESMOND, John Eagle AC M45 07:05.2 357 134
135 0:35:34 ARNOTT, Pat Youghal AC M50 07:06.6 323 135
136 0:35:38 CROWLEY, Noel Cork M 07:07.4 220 136
137 0:35:38 HOGAN, Barry Midleton AC M 07:07.4 262 137
138 0:35:39 NOLAN, Brian Midleton AC M 07:07.6 312 138
139 0:35:40 MURPHY, John-Paul Glanmire M 07:07.8 255 139
140 0:35:41 BURKE, Stephen Cork M 07:08.0 120 140
141 0:35:45 O'REGAN, Billy Grange-Fermoy AC M40 07:08.8 230 141
142 0:35:46 MORRISSEY, John Donoughmore AC M40 07:09.0 100 142
143 0:35:48 FLAVIN, Eamonn West Waterford AC M 07:09.4 104 143
144 0:35:49 HICKEY, James Gneeveguilla AC M 07:09.6 369 144
145 0:35:50 DUCHNICZ, Adam Midleton AC M 07:09.8 63 145
146 0:35:54 TWOMEY, Bill Youghal M 07:10.6 179 146
147 0:35:58 GYVES, Paddy Mallow AC M60 07:11.4 161 147
148 0:36:01 NAGLE, Damien Cork M40 07:12.0 368 148
149 0:36:04 COURTNEY, Laurence Eagle AC M45 07:12.6 28 149
150 0:36:05 COTTER, Kieran Midleton M 07:12.8 139 150
151 0:36:06 RYAN, Thomas Cloyne M 07:13.0 303 151
152 0:36:07 CASEY, Darren Cork M 07:13.2 13 152
153 0:36:07 BARRY, Assumpta Glanmire F35 07:13.2 383 153
154 0:36:08 O'MAHONY, Sylvie Youghal AC M50 07:13.4 43 154
155 0:36:09 O'KEEFFE, Sean East Cork AC M40 07:13.6 50 155
156 0:36:11 MCCARTHY, Eugene Midleton M 07:14.0 229 156
157 0:36:13 BYRD, Charlie Cork M40 07:14.4 96 157
158 0:36:19 BIRMINGHAM, Paudie Mallow AC M 07:15.6 77 158
159 0:36:19 HALLIHAN, John Leevale AC M40 07:15.6 154 159
160 0:36:20 DWYER, Jayme Grange-Fermoy AC M 07:15.8 271 160
161 0:36:21 O'NEILL, Thomas Midleton M50 07:16.0 232 161
162 0:36:22 O'SHEA, Michael Cork M 07:16.2 380 162
163 0:36:23 MURPHY, Pat Ballymore-Cobh AC M45 07:16.4 33 163
164 0:36:24 KEARNEY, Batt Leevale AC M50 07:16.6 151 164
165 0:36:29 MONAHER, Liam Cork M 07:17.6 35 165
166 0:36:29 O'SULLIVAN, Patrick Cloyne M55 07:17.6 256 166
167 0:36:31 WALSHE, John East Cork AC M55 07:18.0 4 167
168 0:36:33 FLANAGAN, Kelly Glanmire M40 07:18.4 188 168
169 0:36:38 O'DONOGHUE, Donal Little Island M40 07:19.4 157 169
170 0:36:40 O'REGAN, Thomas Leevale AC M40 07:19.8 202 170
171 0:36:42 O'CONNELL, John Midleton AC M 07:20.2 384 171
172 0:36:44 GILMARTIN, Paul Limerick M40 07:20.6 158 172
173 0:36:51 DOWLING, Siobhan Glanmire F35 07:22.0 373 173
174 0:36:57 WALL, Triona West Waterford AC F 07:23.2 102 174
175 0:36:58 HANRAHAN, Michael Midleton AC M 07:23.4 3419 175
176 0:37:01 MCCARTHY, Danny Midleton AC M55 07:24.0 204 176
177 0:37:05 FURLONG, Brian Cork M 07:24.8 355 177
178 0:37:09 ANGLAND, Mattie Gneeveguilla AC M50 07:25.6 82 178
179 0:37:11 COTTER, David Belgooly AC M60 07:26.0 81 179
180 0:37:12 MCAULIFFE, Dave Mogeely M 07:26.2 183 180
181 0:37:13 CROWLEY, Rachel Cork F 07:26.4 221 181
182 0:37:17 CANTWELL, Brendan Castlemartyr M40 07:27.2 228 182
183 0:37:19 MURPHY, Siobhan Eagle AC F 07:27.6 344 183
184 0:37:20 TWOHIG, Flor Eagle AC M45 07:27.8 66 184
185 0:37:20 TREACY, Pio Glanmire M 07:27.8 101 185
186 0:37:21 O'HALLORAN, John Glounthaune M55 07:28.0 251 186
187 0:37:24 NICHOLSON, Gordon Youghal AC M50 07:28.6 126 187
188 0:37:26 NEILAND, Tony Watergrasshill M40 07:29.0 310 188
189 0:37:27 RYAN, Jerry Cork M45 07:29.2 159 189
190 0:37:30 O'LEARY, John Leevale AC M70 07:29.8 26 190
191 0:37:33 FLYNN, Darren Grange-Fermoy AC M 07:30.4 64 191
192 0:37:35 O'MEARA, Fergal Midleton AC M40 07:30.8 283 192
193 0:37:36 BURNS, Finbarr Cork M 07:31.0 152 193
194 0:37:37 SAVAGE, Ultan Midleton M 07:31.2 247 194
195 0:37:39 O'MAHONEY, Shane Youghal AC M 07:31.6 307 195
196 0:37:40 O'SULLIVAN-HOURIHAN, Paul East Cork AC M45 07:31.8 2 196
197 0:37:41 CLEARY, Eibhlin East Cork AC F 07:32.0 234 197
198 0:37:42 KIERNAN, Sinead Eagle AC F 07:32.2 243 198
199 0:37:43 MURPHY, Patrick Ladysbridge M 07:32.4 227 199
200 0:37:44 GARDE, Colin Shanagarry M 07:32.6 281 200
201 0:37:45 COTTER, John Cobh M65 07:32.8 198 201
202 0:37:51 POWER, Kevin Youghal M 07:34.0 362 202
203 0:37:52 COFFEY, Bridget West Waterford AC F35 07:34.2 129 203
204 0:37:54 CORRIGAN, Aine Cork F 07:34.6 392 204
205 0:37:55 MCCROHAN, Oliver Dublin M 07:34.8 178 205
206 0:37:57 EIGHAN, Irene Cork F 07:35.2 106 206
207 0:38:02 MCCARTHY, Dave Ballycotton M 07:36.2 246 207
208 0:38:04 HORGAN, Anthony Leevale AC M40 07:36.6 80 208
209 0:38:06 O'CALLAGHAN, Clare Midleton F 07:37.0 390 209
210 0:38:10 ARCHER, Richard Midleton AC M 07:37.8 284 210
211 0:38:12 CONNOLLY, Vincent Midleton AC M50 07:38.2 275 211
212 0:38:13 BARRY, David Midleton M 07:38.4 391 212
213 0:38:14 O'BRIEN, John Drimoleague M 07:38.6 3433 213
214 0:38:15 O'SULLIVAN, Dara Beara M 07:38.8 6 214
215 0:38:16 VEALE, Martin West Waterford AC M40 07:39.0 360 215
216 0:38:17 O'CONNELL, Donie Midleton AC M55 07:39.2 211 216
217 0:38:17 MURPHY, Kieran Midleton AC M 07:39.2 95 217
218 0:38:19 TWOMEY, Eileen Ballincollig F 07:39.6 137 218
219 0:38:20 O'RIORDAN, Tony Cork M 07:39.8 138 219
220 0:38:21 MCCORMACK, Stephen Cloghroe M 07:40.0 319 220
221 0:38:33 O'CONNOR, Linda East Cork AC F 07:42.4 18 221
222 0:38:34 TUTTY, George West Waterford AC M55 07:42.6 208 222
223 0:38:35 NAGLE, Deirdre Glanmire F 07:42.8 388 223
224 0:38:37 MAGUIRE, Ronan Shanagarry M 07:43.2 105 224
225 0:38:39 COLLINS, Mark Cork M 07:43.6 97 225
226 0:38:40 MORRISSON, Kevin Midleton AC M45 07:43.8 92 226
227 0:38:43 O'MAHONY, John Cork M65 07:44.4 260 227
228 0:38:43 BUCKLEY, Patrick Mallow AC M 07:44.4 395 228
229 0:38:44 MORRISSEY, Patrick West Waterford AC M 07:44.6 304 229
230 0:38:46 BRADFIELD, Margaret Leevale AC F40 07:45.0 374 230
231 0:38:50 WIGGINS, Frances Ladysbridge F35 07:45.8 258 231
232 0:38:53 MOLONEY, Michael Rathcormac M 07:46.4 215 232
233 0:38:57 UI CHUIRRIN, Josie West Waterford AC F45 07:47.2 305 233
234 0:39:01 CAHILL, Breda Midleton AC F35 07:48.0 253 234
235 0:39:02 COLLINS, Barry Cork M 07:48.2 288 235
236 0:39:05 O'NEILL, Ronan Carrigaline M40 07:48.8 268 236
237 0:39:06 DRENNAN, Angeline West Waterford AC F 07:49.0 293 237
238 0:39:07 MULCAHY, Mary St. Finbarrs AC F45 07:49.2 72 238
239 0:39:13 WALSH, Mary Belgooly F40 07:50.4 140 239
240 0:39:15 KENNEDY, Dan St. Finbarrs AC M55 07:50.8 328 240
241 0:39:17 PERRY, Anne-Marie Midleton AC F35 07:51.2 254 241
242 0:39:19 DEVLIN, Kieran Cork M 07:51.6 119 242
243 0:39:20 MCGLUE, Samantha UCC AC F 07:51.8 327 243
244 0:39:21 CARROLL, Catherine UCC AC F 07:52.0 348 244
245 0:39:22 CURRAN, Raymond West Waterford AC M40 07:52.2 201 245
246 0:39:23 NEILAND, Karen Watergrasshill F40 07:52.4 309 246
247 0:39:25 TROY, Monica Midleton F35 07:52.8 345 247
248 0:39:26 COLLINS, JOHN Castlemagner M 07:53.0 241 248
249 0:39:26 O'SULLIVAN, Kieran Midleton M 07:53.0 8 249
250 0:39:27 MCCORMACK, John Cork M 07:53.2 164 250
251 0:39:28 O'BRIEN, Claire East Cork AC F 07:53.4 3 251
252 0:39:31 RYAN, Gillian Cork F 07:54.0 385 252
253 0:39:32 WALSH, Christy St. Finbarrs AC M45 07:54.2 266 253
254 0:39:33 MURPHY, Austin St. Finbarrs AC M60 07:54.4 70 254
255 0:39:40 GARDINER, Paul Cork M 07:55.8 177 255
256 0:39:41 HEALY, Paul Donoughmore M 07:56.0 400 256
257 0:39:42 COTTER, Anthony Midleton M 07:56.2 110 257
258 0:39:43 DELANEY, Susan Ballymore F 07:56.4 173 258
259 0:39:45 MCGREGOR, Catriona Cloyne F45 07:56.8 240 259
260 0:39:48 O'LEARY, Humphrey Macroom M 07:57.4 330 260
261 0:39:49 O'BRIEN, Ger Glanmire M 07:57.6 45 261
262 0:39:51 AHERN, Eta Ballyduff F35 07:58.0 55 262
263 0:39:51 BRANAGH, Gobnait Ballyduff F35 07:58.0 54 263
264 0:39:56 TURNER, John Cork M50 07:59.0 7 264
265 0:39:59 CHAMBERS, JJ Glanmire M 07:59.6 237 265
266 0:40:00 MURPHY, Kieran Glanmire M 07:59.8 148 266
267 0:40:03 MURPHY, AJ Midleton M 08:00.4 296 267
268 0:40:05 GALVIN, Brian Cork M 08:00.8 1000 268
269 0:40:06 GARVEY, Colette Eagle AC F 08:01.0 333 269
270 0:40:08 MERRIMAN, David Cork M40 08:01.4 136 270
271 0:40:12 O'REILLY, Liam Midleton M 08:02.2 376 271
272 0:40:12 CASHMAN, Conor Killeagh M 08:02.2 377 272
273 0:40:17 WOODS, Brian Lisgoold M40 08:03.2 263 273
274 0:40:17 MARSHAL, Len Cork M 08:03.2 40 274
275 0:40:21 SISK, Bernard Cork M60 08:04.0 261 275
276 0:40:22 O'DRISCOLL, Chris Cork M60 08:04.2 150 276
277 0:40:23 FLEMING, Norma Mallow F 08:04.4 23 277
278 0:40:26 CALLANAN, Liam Whitechurch M 08:05.0 325 278
279 0:40:26 O'CONNELL, Donnacha Cork M 08:05.0 219 279
280 0:40:33 CARR, Martin Midleton M 08:06.4 121 280
281 0:40:35 COTTER, Mary Eagle AC F45 08:06.8 128 281
282 0:40:43 CROWLEY, John Glanmire M 08:08.4 85 282
283 0:40:44 QUINLAN, Ciara Ballincollig F 08:08.6 210 283
284 0:40:47 MOLONEY, David Whitegate M 08:09.2 287 284
285 0:40:50 SCANNELL, Paul Cork M 08:09.8 393 285
286 0:40:52 DESMOND, Alan Glanmire M45 08:10.2 176 286
287 0:40:55 O'MAHONY, William Youghal AC M60 08:10.8 306 287
288 0:40:58 RUANE, Michael Cork M 08:11.4 375 288
289 0:41:04 HENNESSY, Elaine Midleton AC F50 08:12.6 332 289
290 0:41:10 MURRAY, Vincent Glanmire M 08:13.8 168 290
291 0:41:18 HARTE, Fergal Fota M 08:15.4 371 291
292 0:41:20 NAGLE, Dan Mallow AC M60 08:15.8 166 292
293 0:41:21 COTTER, Frank Cork M45 08:16.0 61 293
294 0:41:22 DONEGAN, James Ovens M 08:16.2 386 294
295 0:41:24 HAMILL, Robert Youghal AC M 08:16.6 16 295
296 0:41:25 KELLEHER, Alan Leevale AC M 08:16.8 398 296
297 0:41:26 SHERIDAN, Anne-Marie Whitegate F35 08:17.0 141 297
298 0:41:31 O'DRISCOLL, Rachel Rathcormac F35 08:18.0 209 298
299 0:41:32 O'CONNOR, Kevin Eagle AC M 08:18.2 226 299
300 0:41:33 COUGHLAN, Kate Mallow F 08:18.4 25 300
301 0:41:35 KENNEDY, Yvonne Midleton AC F 08:18.8 134 301
302 0:41:36 O'BRIEN, Alan Midleton M 08:19.0 111 302
303 0:41:38 O'CUIRRIN, Micheal Ring M 08:19.4 113 303
304 0:41:44 WALSH, CLAIRE West Waterford AC F 08:20.6 225 304
305 0:41:55 LINEHAN, Frank Togher AC M55 08:22.8 53 305
306 0:41:59 DALY, Paddy Cork M60 08:23.6 213 306
307 0:42:00 HORGAN, Kieran Mallow M 08:23.8 207 307
308 0:42:01 COUGHLAN, Ciara Midleton AC F 08:24.0 292 308
309 0:42:06 OLOHAN, Eithne Mallow F35 08:25.0 3435 309
310 0:42:07 O'DONOVAN, Leo Ballacurra M 08:25.2 370 310
311 0:42:13 CUSACK, Tom Midleton M40 08:26.4 46 311
312 0:42:14 MURPHY, TERESA Midleton AC F 08:26.6 238 312
313 0:42:14 HARTIGAN, Irene 'Arm in Sling' 08:26.6 338 313
314 0:42:21 FLANAGAN, Eamon Youghal AC M40 08:28.0 127 314
315 0:42:23 O'KEEFFE, Mary Midleton AC F40 08:28.4 278 315
316 0:42:24 HEGARTY, Simon Cork M 08:28.6 363 316
317 0:42:26 BRADY, Carmel Cork F35 08:29.0 264 317
318 0:42:38 O'DWYER, Michael Grange-Fermoy AC M 08:31.4 336 318
319 0:42:43 FULIGNATI, Tina Cork F45 08:32.4 308 319
320 0:42:44 AHERNE, Deirdre Midleton AC F 08:32.6 196 320
321 0:42:46 THORNHILL, Maurice Glanmire M 08:33.0 132 321
322 0:42:47 O'KEEFFE, Niall Ballycotton M40 08:33.2 162 322
323 0:42:48 LYONS, Janice Cork F 08:33.4 300 323
324 0:42:53 SAYERS, Deirdre Cork F 08:34.4 24 324
325 0:42:54 O'DONOVAN, John Upton M40 08:34.6 3434 325
326 0:42:55 ERANGEY, Karina Whitegate F 08:34.8 286 326
327 0:42:57 WISEMAN, Alan Cork M 08:35.2 3426 327
328 0:42:59 DELANEY, Lisa Midleton F 08:35.6 112 328
329 0:43:13 LONG, Kenneth Cork M 08:38.4 1001 329
330 0:43:23 STACK, Austin Midleton M40 08:40.4 356 330
331 0:43:24 KELLY, Brendan Midleton M 08:40.6 185 331
332 0:43:28 FITTON, Marion Ballincolig F50 08:41.4 169 332
333 0:43:32 CASHMAN, Alan Cork M 08:42.2 3420 333
334 0:43:33 GRIFFIN, Ruth Ballincollig F 08:42.4 387 334
335 0:43:34 O'BRIEN, Denise Midleton AC F 08:42.6 146 335
336 0:43:35 O'DOHERTY, Maura Midleton AC F35 08:42.8 73 336
337 0:43:41 BEAUSANG, Margaret Midleton AC F50 08:44.0 195 337
338 0:43:46 MCCARTHY, Michael West Waterford AC M50 08:45.0 31 338
339 0:44:00 BEGLEY, Grainne Cork F45 08:47.8 184 339
340 0:44:01 MURRAY, Andrew Midleton M 08:48.0 107 340
341 0:44:03 LYNCH, Michael Midleton M 08:48.4 109 341
342 0:44:11 O'RIORDAN, Sinead Ballycotton F 08:50.0 294 342
343 0:44:11 WALSH, Ricky Ballycotton MJ 08:50.0 295 343
344 0:44:12 POWER, Onra West Waterford AC F40 08:50.2 130 344
345 0:44:14 SEXTON, Michael Cork M 08:50.6 156 345
346 0:44:31 FARMER, Harry Cloyne M 08:54.0 135 346
347 0:44:31 HALLAHAN, Olive Midleton AC F40 08:54.0 155 347
348 0:44:31 AHERNE, Karen Cloyne F 08:54.0 205 348
349 0:44:41 LYONS, Imelda Cork F 08:56.0 60 349
350 0:44:42 O'BRIEN, Eoin Cloyne M 08:56.2 318 350
351 0:44:54 MANNING, Denis Cork M 08:58.6 279 351
352 0:45:00 HEGARTY, Linda Midleton AC F35 08:59.8 56 352
353 0:45:02 WATSON, Linda Cork F 09:00.2 316 353
354 0:45:08 LYNCH, Norma Midleton F 09:01.4 314 354
355 0:45:12 O'MAHONY, Sarah Midleton F 09:02.2 315 355
356 0:45:13 O'HALLORAN, Orna Glounthaune F 09:02.4 250 356
357 0:45:27 TWOHIG, Monica Eagle AC F45 09:05.2 65 357
358 0:45:28 O'CONNOR, Gerry Eagle AC M50 09:05.4 52 358
359 0:45:39 BARRY, Margaret Midleton AC F55 09:07.6 252 359
360 0:45:50 KELLEHER, Frank Cork M65 09:09.8 86 360
361 0:46:02 LUCEY, Marie Cork F40 09:12.2 265 361
362 0:46:03 DUNNE, Maggie Carraig na bhFear AC F60 09:12.4 289 362
363 0:46:04 O'DONOVAN, Michelle Ballycotton F35 09:12.6 346 363
364 0:46:05 KEATING, Mike Ballyhooly M40 09:12.8 49 364
365 0:46:08 BEECHINOR, Alan Youghal AC M 09:13.4 365 365
366 0:46:11 HOULIHAN, Orla Glanmire F 09:14.0 84 366
367 0:46:14 KEATING, Jean Ballyhooly F35 09:14.6 192 367
368 0:46:17 O'LEARY, Deirdre Ballyvourney F 09:15.2 175 368
369 0:46:18 ARNOTT, Evet Youghal AC F 09:15.4 324 369
370 0:46:21 O'BRIEN, Michelle Cork F 09:16.0 3421 370
371 0:46:21 MOTHERWAY, Marie Killeagh F 09:16.0 389 371
372 0:46:24 CREEDON, Marie Cork F45 09:16.6 180 372
373 0:46:25 FLETCHER, Caroline Midleton AC F 09:16.8 108 373
374 0:46:43 MCSWEENEY, Colm Ballymore-Cobh AC M 09:20.4 30 374
375 0:46:47 O'CONNELL, Aine Cork F 09:21.2 382 375
376 0:46:53 MCCARTHY, Joan Midleton AC F50 09:22.4 71 376
377 0:47:01 CURLEY, Grainne Cork F 09:24.0 244 377
378 0:47:09 QUINLAN, Aoife Cork F 09:25.6 322 378
379 0:47:12 CAREY, Vincent Midleton M 09:26.2 297 379
380 0:47:17 MCEVOY, Karen Glanmire F 09:27.2 233 380
381 0:47:17 HELLEN, Caroline Cork F 09:27.2 114 381
382 0:47:18 MURTAGH, Larry Cork M 09:27.4 68 382
383 0:47:22 HOLOHAN, Caroline Eagle AC F 09:28.2 3423 383
384 0:47:24 TWOHIG, Teddy Donoughmore AC M 09:28.6 269 384
385 0:47:25 BUCKLEY, Tim-Joe Donoughmore AC M55 09:28.8 29 385
386 0:48:04 O'SHEA, Mary Cork F 09:36.6 381 386
387 0:48:07 CORCORAN, Sunita Belgooly AC F35 09:37.2 3425 387
388 0:48:08 COTTER, Noel New York M60 09:37.4 273 388
389 0:48:25 MORRISSEY, Martin Midleton M 09:40.8 224 389
390 0:48:49 SHEEHAN, Anne-Marie Clare F 09:45.6 321 390
391 0:49:03 FLYNN, John Cork M40 09:48.4 199 391
392 0:49:08 O'LEARY, Clare Midleton AC F 09:49.4 57 392
393 0:49:15 MANGAN, Liam Conna M 09:50.8 353 393
394 0:49:35 O'KEEFFE, Aine Ballycotton F40 09:54.8 163 394
395 0:49:37 RYAN, Evelyn Midleton F40 09:55.2 267 395
396 0:49:38 NOONE, Cathy Midleton F 09:55.4 347 396
397 0:49:50 LEAHY, Nell Midleton F 09:57.8 125 397
398 0:49:51 MANNING, Mel Carigtwohill F40 09:58.0 124 398
399 0:50:04 WALDVEOGEL, Janet Midleton AC F40 10:00.6 118 399
400 0:51:06 O'LEARY, Denise Macroom F 10:13.0 331 400
401 0:52:24 MCGRATH, Marie Midleton AC F35 10:28.6 206 401
402 0:52:24 KEANE, Mary Midleton AC F40 10:28.6 239 402
403 0:52:25 CROWLEY, Teresa Ballymore F40 10:28.8 172 403
404 0:52:28 MCKENNA, Siobhan Midleton F35 10:29.4 142 404
405 0:52:53 O'LEARY, Eileen Macroom F 10:34.4 329 405
406 0:54:31 MCLOUGHLIN, Donna Antrim F 10:54.0 245 406
407 0:55:30 HARTY, Rachel Midleton F 11:05.8 298 407
408 0:55:51 CROWE, Hubert Tipperary M 11:10.0 38 408
409 0:55:56 MCMURTRY, Jim Midleton AC M60 11:11.0 51 409
410 0:56:46 GLAVIN, Bernice Cork F50 11:21.0 170 410
411 0:57:13 GARDE, Michelle Cork F 11:26.4 280 411
Results produced by Ballycotton Running Promotions
Next race in the Ballycotton Summer Series: SHANAGARRY ‘5’ – Thursday June 25, 8.00pm

Cork City Marathon 2009 - 4th Leg of Relay Stage (5.9 Miles)...

Just to put this leg into perspective, there are 5 stages in the Cork City Marathon Relay event...

Leg 1 = 5.2 miles, Leg 2 = 5.5 miles, Leg 3 = 3.2 miles, Leg 4 = 5.9 miles, Leg 5 = 6.4 Miles

This is the 4th stage of 5 and is 5.9 miles in lenght. Of the 5, it is probably the hardest leg even though it isn't the longest. For Marathon runners, this stage starts just before the 14 mile mark at 13.9 on Victoria Road. For Relay runners, the mile markers for this stage will be for the Marathon. Since you are starting so close to the 14 mile mark, you could consider the 15, 16, 17, 18 and 19 mile mark as 1, 2, 3, 4 and 5 miles.

Course...Leg 4

Mile 15.

Just after the Relay changeover point on Victoria Road, you pass the 14 mile mark and the start of the 15th mile. Then left onto the quays, past Carey's Tools and left again onto Albert Street. Now the road really opens out as you go past the next 2 bends, past Brownlows and onto the South Link Road. From here, there is a slight climb up to the next junction. Then it flattens out and it's a straight run out to the 15 mile mark. An easy mile with a slight pull in the middle.

Mile 16.

Just as you pass the 15 mile mark, you'll see the overhead bridge that you must get up to. So, it's under the bridge and then take a left for a very steep short climb. Easily the steepest part of the course but it's only 50 metres or so long. Then left, over the bridge, through the next junction and a short steep downhill section to Turners Cross. Left at the junction here and onto the Curragh Road. Now, the road is pretty flat as you head for the Kinsale Road and pass the turn off for Ballyphehane.

Just after this is another water station. As well as offering plain water in cups, they will have 330ml foil packs of Lucozade Sport. If you are doing the relay, you don't need to take them. If you are doing the full marathon, you should consider taking one as the glucose from the drink will help you to conserve your bodies own supply. Note that sometimes Sports drinks don't agree with everyone, especially when they are running. The glucose will also take a while to get into your system.....perhaps 2 to 3 miles later.

On to the junction by Woodies, right onto the Tramore Road and past the back of the Musgrave Park rugby ground to the 16 mile mark. A reasonably easy mile with just one nasty short climb.

Mile 17.

It starts with a slight downhill and then a long flat secton. Right at the next turn off and a slight pull uphill. Right at the next crossroads and through a housing estate. Left at the traffic lights and onto the main road which goes through the heart of Ballyphehane. A slight pull up to the next road junction with the Red bricked church on the right and then around a slight bend and the 17 mile mark comes into view. An easy enough mile with no real hills.

Mile 18.

After the 17 mile mark, past the next set of traffic lights and the road goes slightly downhill towards the Lough. Now, you'll need to take a right and the route will take you in a big loop around the Lough. At the end, you come back onto Hartlands Avenue and then turn right by the pub. Now, there is a slight uphill section from here until the next set of traffic lights and the 18 mile mark. A mile that is mostly flat with a modest pull towards the end. By the way, watch out for the swans!!

Mile 19.
From the 18 mile mark, the next half mile or so is downhill. It starts pretty gradual until the is a steep section at the end near the junction near Clashduv road. Almost immediately, the road climbs again past St.Finbarr's Cemetary. It's a fair climb and will certainly slow you down. Then it's right into Liam Lynch park and there is a short steep climb as you exit by Bishopstown Credit Union onto the Wilton Road. Right here and a gradual downhill section to the 19 mile mark. Not an easy mile, plenty of extra effort required.
Mile 20.
From the 19 mile mark, slightly downhill to Dennehy's Cross and left by the church onto Model Farm Road. Now, there is a gradual uphill section for about 600 metres. Nothing steep but enough to make you work that bit harder. After the 2nd set of traffic lights, the road fall rapidly and then flattens out as you approach the final Relay changeover point. The 20 mile mark is about 300 metres beyond it.

So, that's the 4th leg. It was 5.9 miles in lenght and it probably is the hardest leg.

If you would like to examine this leg in more detail, I have put it up on the MapMyRun website. Just use the MAP view and the +/- buttons to zoon in and out.

Tomorrow, I'll look at the last section, the 5th leg.

Non-club entries for the 2010 Ballycotton 10...

Yes, it's not a misprint......this post is about entries for the 2010 Ballycotton 10 Mile road race! Ballycotton Running Promotions have made a change to the entry conditions for the race next year. Before, if you are a non-club runner you could do just one of the Ballycotton Summer Series races and avail of the 2 week window in December in which to get your entry in for the Ballycotton 10. For next year, that will be changed. For non-club runners to avail of this 2 week window, they will have to complete all 4 races in the Ballycotton Summer Series.....Ballyandreen, Shanagarry, Churchtown South and Ballycotton.

Note that anyone who had entered for the 2009 race, didn't run it and handed back their timing chip to Ballycotton Running Promotions will be able to avail of the 2 week window also.

The final entry conditions for the 2010 event still have to be finalised so we'll have to wait and see what the other numbers and limits will be like.

Preview of the Ballyandreen 5 mile road race - Thurs 28th May (8pm)
The Ballycotton 5 mile Summer Series starts on Thursday evening with the Ballyandreen 5 mile road race in East Cork. This is the first of the 4 races in the series and there is a special plaque for anyone completing all 4 races. In addition, there are Top 50 T-Shirts for the top 50 men and Top 15 T-Shirts for the top 15 women.




As for the race itself, Ballyandreen is located a few miles West of Ballycotton and can be a bit difficult to find if this is your first time doing it.

Directions...
You probably have a choice of 2 routes...
A) Coming from Cork City, when you get to the centre of Cloyne in East Cork, you can turn off to the right (actually straight ahead as the main road takes a sharp left) and go past the Round tower. Stay on this road and follow the signposts for Ballycotton. After a few miles, you enter Churchtown South. Follow the Ballycotton signposts and you then need to take a right turn at a crossroads. Look for race signs on the night.
B) If that sounds a bit too complicated or if you are coming from the Waterford direction, then head for Shanagarry and then Ballycotton. Just as you enter Ballycotton, there is a small church on the right. Take a right here, go up the hill and after about 3kms, take the left at the only crossroads you will see.
There is usually parking in a field which is about a 10 minute walk from the sign-on point. Make sure you get there early and give yourself plenty of time to walk from the car park to the registration point, back up again and then to the start line.


Course...
The start point is about half way between the car park and the registration point. The initial half mile has a good bit of uphill running it with a downhill section near the 1 mile mark. After that it's not too bad although there is a very steep downhill section near the 2 mile mark, almost too steep to really run on properly. Then it's out onto the main road and head West towards the 3 mile mark. The 4th mile is without doubt the hardest. There is a bit of a drag just after the 3 mile mark but you are soon running downhill again. However, just after 3.5 miles, you take a sharp left and the 'Beast of Ballyandreen' welcomes you!! It basically is a 500 metre slog up a tough 'little' hill. You'll be glad to see the 4 mile mark because after that, the last mile is a complete contrast. After an initial flat stage, you soon start running downhill, through the crossroads and all the ways towards the finish for what will probably be your fastest mile. Keep an eye out for where you registered and the finish is about 100 metres after this near the beach.


Overall...
It basically is a 5 mile road race on country roads in a quiet corner of East Cork. I'd expect that they should get somewhere in the region of 250 entries. The entry fee is €5.

Marathon Runners!!........Don't even think about racing this one. It's only 4 days before Cork and it's way too close. If you feel you have to run it then take it easy. A good strategy is to decide on a pace and then run behind someone you know who will be running at that pace. Otherwise, you're likely to get carried away and run too fast.

And finally...
For anyone interested, I have the route up on the MapMyRun website.

Cork City Marathon 2009 - 3rd Leg of Relay Stage (3.2 Miles)...

Just to put this leg into perspective, there are 5 stages in the Cork City Marathon Relay event...

Leg 1 = 5.2 miles, Leg 2 = 5.5 miles, Leg 3 = 3.2 miles, Leg 4 = 5.9 miles, Leg 5 = 6.4 Miles

This is the 3rd stage of 5 and is 3.2 miles in lenght. Of the 5, it is by far the easiest leg. For Marathon runners, this stage starts just before the 11 mile mark at 10.7 miles on Ringmahon Road. For Relay runners, the mile markers for this stage will be for the Marathon. Since you are starting at 10.7 miles, the 11, 12 & 13 mile markers will be 0.3, 1.3, 2.3 miles.

Course...Leg 3

Mile 12.

Just after the Relay changeover point on Ringmahon Road, you turn right and you'll see the 11 mile mark. You continue on a flat road for about 600 metres until you approach Blackrock Castle which has recently been converted into an observatory. Just before the castle, there is a short steep section just as you round the corner. Then past the castle and then a slight downhill section for about 100 metres. Now the real hill starts, steep enough at first but it soon becomes more gradual. Total lenght of the uphill section.....about 300 metres. Soon the road begins to drop away again as you run downhill to the road juction by the Pier Head pub, right accross the open square and on towards the start of the Marina and the 12 mile mark. Overall, a hilly mile with 2 climbs.

Mile 13.

This mile runs the whole lenght of the Marina right alongside the River Lee and must be one of the nicest miles in the whole race. Dead flat, a view of the river with a canopy of trees overhead. If the day is sunny, the shade makes a welcome relief. Towards the end, as you pass the 'Pairc Ui Chaoimh' GAA stadium on the left, you can look accross the river and see where the 5 mile mark was. As you approach the 13 mile mark, there should be another water station here. A flat and easy mile.

Mile 14.

Round the corner and soon you should see the Half Marathon point. For anyone doing the Marathon, this is an important point as it should tell you if you are on target for your Marathon time. There should be a clock and a timing mat here to record your split time as you cross it. Carry on through the tunnel of trees, around the next bend and then a long straight section along Centre Park Road. At the end of this road, it's right at the roundabout to be greeted by the mass of runners eagerly waiting at the 3rd Relay changeover point. For Marathon runners, the 14 mile mark is just ahead. Another flat and easy mile.

So, that's the 3rd leg. It was 3.2 miles in lenght and it was the easiest leg by far.

If you would like to examine this leg in more detail, I have put it up on the MapMyRun website. Just use the MAP view and the +/- buttons to zoon in and out.

Tomorrow, it's time to start looking at one of the more serious sections, the 4th leg.

Guest article.....Will the Marathon Relay replace the Marathon itself?

You may have noticed that from time to time, I have some material written by other people on this blog. So, with that in mind, I hope to publish some articles by David O'Dwyer of East Cork AC here on a regular basis. (Links to David's previous articles can be found near the bottom on the menu bar on the right). David covers various topics from a personal point of view and if you agree, disagree or would just like to add a comment, click on the Comments link below this post. I would just like to say thanks to David for allowing his articles to be published here on this site. Hope you enjoy it.............John Desmond.

Will the Marathon relay replace the Marathon itself?

The 2007 revival of the Cork Marathon after a gap of 21years was by and large seen to be a huge success. This was despite a relatively modest winning time of over 2 hrs 27 mins a total of 1356 finishers. The 2008 event was won in an even slower time of 2 hrs 34 mins and with a slightly reduced number of finishers at 1338. It must be said that on both occasions the June Bank Holiday sunshine was out in force and this undoubtedly had an impact on the winning times.

There is no doubt that the Marathon generated a great “buzz” in the build up to the race within the running community in Cork and by hosting a Marathon, the Cork BHAA and the Cork branches of the AAI are doing their bit to keep the strong tradition of distance running alive in the south of the Country.

A new feature of the event in its second coming was the introduction of the Marathon relay. This allowed teams of between 2 and 5 to participate in the event, each running a stage or stages of the Marathon course. There are a number of benefits to having the relay as part of the overall Marathon event. Not least is the boost to the overall number of participants. As there is an even greater level of participants on the day and at each relay changeover stage, there are huge crowds that would not normally be present. This gives great encouragement and support to those runners passing through. This adds even more to the build up to the Marathon as more and more people are taking part.

There is a concern though that the relay event takes something from the Marathon event as well as adding to it. For one thing it is almost certain that some of the relay teams will finish ahead of the Marathon winner. This is not a good thing. If you are going to win a Marathon then you want to be the first one to cross the finish line. It must be somewhat deflating to know that someone else has stolen a little bit of the glory. Even as the race progresses, the leaders of the Marathon will probably be behind the leaders of the relay for much of the race.

The thinking behind the Marathon relay is to obviously increase the numbers taking part. This helps with the fundraising too. Take 2008 as an example, with 833 teams at between €80 and €100 per team it is a nice little earner for much needed funds for the race organisers. Also the thinking may well be that if you run the Marathon relay this year then next year you may run the full Marathon. The trend, in so much as it can be called a trend after only two years appears to be going in the opposite direction however. There was a slight decrease in the numbers completing the full Marathon, from 1356 in 2007 to 1338 in 2008. In contrast the number of relay teams taking part increased. In 2007 over 600 teams took part and in 2008 the number of teams grew to 833.

I have never ran a Marathon but I did participate in the 2007 Marathon relay in Cork. Despite the team finishing in third position I must admit to feeling somewhat deflated after the experience. The Marathon is for Marathoners. Anyone who has completed a Marathon will tell you that it’s not easy. Why should it be made easier for this generation of joggers and fun runners?
It will be interesting to see how the numbers stack up in 2009. By including a relay in the Marathon event in its present form, the status and profile of the Cork Marathon will not increase. This can only be harmful to the long term viability of the Cork Marathon. Originally the Marathon spanned a 5 year period from 1982 to 1986. If the Cork Marathon is to span more than 5 years then some changes are required or else it will become known as the “Cork Marathon Relay”. What then happens to the Marathoners?

..........David O'Dwyer

Comments......

Do you agree or disagree with the article above? Why not leave a comment and give reasons for your point of view. Unsupported rants will not be published ;o)

Cork City Marathon 2009 - 2nd Leg of Relay Stage (5.5 Miles)...
Just to put this leg into perspective, there are 5 stages in the Cork City Marathon Relay event...Leg 1 = 5.2 miles, Leg 2 = 5.5 miles, Leg 3 = 3.2 miles, Leg 4 = 5.9 miles, Leg 5 = 6.4 Miles

So this is the 2nd stage of 5 and is 5.5 miles in lenght. Of the 5, it is probably the 3rd easiest leg or 3rd hardest whichever way you want to look at it! For Marathon runners, this stage starts just after the 5 mile mark at 5.2 miles between the skew bridge and Silversprings hotel on the Lower Glanmire road. For Relay runners, the mile markers for this stage will be for the Marathon. Since you are starting at 5.2 miles, the 6, 7 & 8 mile markers will be 0.8, 1.8, 2.8 miles and so on.


Course...Leg 2
Mile 6.
It starts just before the skew bridge with a slight pull over the bridge, down the other side and then join the new Relay runners. Past the Silversprings Hotel and you head East towards the tunnel on the right hand side of the road. About half way along the road between the Hotel and the Dunketle roundabout, you'll come to the 6 mile mark. Another pretty easy and flat mile. Near the 6 mile mark, there should be a water station with bottles of water. If you are doing the Marathon, you need to be thinking about taking on water at this stage. If you are a Relay runner and you need water at this stage, you must be in a bad state!
Mile 7.
Carry on to the roundabout, through it and now there is a gradual climb up the slip road before it flattens out and then falls towards the tunnel entrance. The 7 mile mark is here. A reasonable mile although you will have encountered your first real pull and effort. Overall, the first 7 miles of the Marathon are pretty flat and easy. Things get 'interesting' from here on.
Mile 8.
Round the corner and down into the Jack Lynch tunnel under the River Lee. Now is not a good time to start thinking about the few hundred metric tons of water above your head and start looking for leaks ;o) .


Down you go into the bowels of the Earth for about half a mile until you hit the low point and then you have to start the long pull back out again. As you emerge back into the daylight, the road continues upwards and slowly the incline becomes more gradual until you reach the 8 mile mark. A tough enough mile, half a mile of downhill running, half a mile of uphill runnning and a mile you won't forget.
Mile 9.
The first half mile along the South Ring Road is flat and easy. Then you take the right up the steep slip road for Mahon Point. This is the steepest section so far in the race. Then it flattens out and falls slowly towards the entrance to Mahon Point and the 9 mile mark. So, a reasonable mile with a steep climb in the middle.
Mile 10.
Starts with a long half a mile climb all the ways to the CSO office. Nothing serious but uphill all the same. Then right around the corner by the CSO office and on to the Skehard Road. Along this section, you come to the next water station. Then the road falls slowly downhill and take the next right into a housing estate and the 10 mile mark. A reasonable mile with a moderate pull initially.
Mile 11.
Out of the estate, then left, a flat section and then left again on to Ringmahon Road. This section is dead flat and soon you'll see the mass of runners eagerly waiting at the 2nd Relay changeover point at about 10.7 miles (..or 5.5 miles for Relay runners doing only the 2nd leg).

For Marathon runners and Relay runners just starting, it's right at the next junction and head towards Blackrock Castle. The 11 mile mark is about 500 metres after the Relay changeover point. A flat and easy mile.

So that's the 2nd leg. It was 5.5 miles in lenght and there were plenty of sections where you had to put in a bit of extra effort.

If you would like to examine this leg in more detail, I have put it up on the MapMyRun website. Just use the MAP view and the +/- buttons to zoon in and out.

Tomorrow, I'll look at the 3rd leg.

Cork City Marathon 2009 - 1st Leg of Relay Stage (5.2 Miles)...
Just to put this leg into perspective, there are 5 stages in the Cork City Marathon Relay event...
Leg 1 = 5.2 miles, Leg 2 = 5.5 miles, Leg 3 = 3.2 miles, Leg 4 = 5.9 miles, Leg 5 = 6.4 Miles
So this is the 1st stage of 5 and is 5.2 miles in lenght. Of the 5, it is probably the 2nd easiest leg.

The Relay runners will start at 9AM on Patricks Street along with all of the Marathon runners.

Course...Leg 1
Mile 1.
It starts on Patricks Street, turns into the Grand Parade, then the South Mall, into Parnell Place and then left along the Quay's. Just as you pass Patricks Bridge, you see the 1 mile mark, a very flat and easy first mile.
Mile 2.
You stay on the quays until Shandon Bridge, cross the river and turn right onto Popes Quay. Past the church, John Buckley Sports and then left onto Leitrim Street and Murphys Brewery. The road should have barricades in the middle here as you'll be returning back down on the other side shortly. If perhaps you're not running so fast, you might even see some of the faster runners returning. Soon, just where you turn off for the Watercourse road, you'll see the 2 mile mark, another flat and easy mile.
Mile 3.
So, on to the Watercourse Road, left at the next junction followed by an immediate right onto Great William O'Brien Street. Carry on until you need to do a sharp turn just after the church. There was a great band here last year playing African drum music which really added to the occasion. So, past the church again, onto the Watercourse Road and head back towards the City Centre. Left at the next junction, onto Leitrim Street and soon, you'll see the 3 mile mark, very close to the 2 mile mark on the other side of the road. Overall, a pretty flat mile.

Near the 3 mile mark, there will be the 1st water station. Note that last year it was back near the 2 mile mark. The question is should you drink this early in a Marathon? If you are doing the 1st leg of the relay, you are going to be finished after 3 more miles anyway so what's the point. If you are doing the Marathon, drink too much now and you'll only end up having to take a 'pit stop' later on. Personally, I'd be inclined to give it a skip.
Mile 4.
Back down to the quays as you see some of the slower runners on the other side head towards the 2 mile mark. Then left onto Patricks Quay and then onto Horgans Quay as you follow the River Lee through the City. Where the quay is open on the right for ships, you'll soon come to the 4 mile mark. A very flat and easy mile.
Somewhere around the 4 mile mark, you should see another water station. At this stage, it's still a bit early to be taking on too much water but you should have been running long enough at this stage that you will be starting to sweat and losing liquids. Drink or not drink...your call. Personally, I'd be inclined to hold off until the 6 mile mark and get a bottle there.
Mile 5.
Back to the 5th mile. Continue along Horgans Quay until the end. Then left and then right onto the Lower Glanmire Road. Here as you run alongside the river, you'll see the Marina and Pairc Ui Chaoimh on the other side. Just before the skew bridge, you'll see the 5 mile mark. Another flat and easy mile.
So, if you are doing the 1st leg of the relay, you only have about 300 metres to go at this stage. First of all, there is a slight climb up to the skew bridge and a slight fall after it and very soon, you see the mass of Relay runners eagerly looking for the approach of their running partners. If you are doing the full Marathon, this will be the first of 4 Relay changeovers stages that you'll run through and you'll see why the Relay event generates so much excitement!

That's it, all of 5.2 miles and a pretty flat and easy leg. The only hill really was just over the skew bridge after the 5 mile mark. Now, only 21 miles to go....!!

If you would like to examine this leg in more detail, I have put it up on the

MapMyRun website. Just use the MAP view and the +/- buttons to zoon in and out.

Tomorrow, I'll look at the 2nd leg.

Advice on what to do with 1 week to go to the Marathon...
On UK Runners World, they give the following advice for the last week...

"During the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn't even be totalling that distance in the whole week before the race. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathon runners preparing to race this coming weekend are going through exactly the same thing. And take refuge in your final mission: to ensure that your body is sufficiently fuelled, hydrated, refreshed and recovered for the task.

Training Checklist...
Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week. Almost all running should be at one and a half to two minutes per mile slower than marathon goal pace - except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-metre strides after one or two of your easy runs. This helps fight off the sluggish feeling that can occur during your taper.

Three days before the race, run just two to three miles easy.
Two days before the race, don't run at all.
On the day before the race, jog two to four miles to take the edge off your pent-up energy so you'll sleep better that night.

Nutritional Needs...
“Emphasise carbohydrates more than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job. It all turns into muscle glycogen. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count towards your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in colour. Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatraemia, a rare but dangerous condition that can afflict marathon runners. Drinking energy drinks and snacking on salted pretzels will keep your sodium levels up. Don't look at the scales. Because of your fully stocked fluid and fuel stores, you're likely to gain a couple of pounds. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less - and you'll lose those pounds by the finish line anyway.

Don't do anything tiring. Let the kids take the bins out. Let the dog walk himself. Don't try anything new. No new foods, drinks or sports. Don't cross-train, hike or bike.

Remember: during this final week, you can't under-do. You can only overdo.

Final countdown to the Cork City Marathon & Relay begins...
With just 1 week to go, it's time to kick off with the Marathon week special on this website. Over the next few days, I'll look at each of the relay stages in detail. We'll see where the hills are, where the water staions are (very important for those doing the full Marathon) and which stages are the easiest and hardest. Plus, I'll look at some of the advice regarding nutrition, loading, hydration, etc. As regards the weather forecast, I'll start looking at that from Thursday onwards. It's pretty pointless looking any sooner because it won't be any way accurate.
Hope you find it useful...

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 12 of 12 by Mick Dooley, Cork BHAA

(Mick Dooley of the Cork Business Houses Athletic Association wrote a 12 part series of articles for the Evening Echo last year. Needless to say, they are as valid this year as last year so I will be republishing them here (...with a few changes) on this website. They are written with the beginner in mind. Part 12 is based on 2 weeks to go, about the 25th of May).

Bord Gais Cork City Marathon

Pre Race...

a) Get your kit ready and pin on your race number to the front of your running vest (if you are in the relay ensure you have a number on your back also). Be careful with your race number, your disposable chip will be attached and do not swap with anyone else.

b) If you are part of a relay team, make sure you issue team relay numbers x 2 to all your team members.

c) Pin your chip and pin number on to your vest securely.

d) Make arrangements to meet family and friends after the race.

e) Tell plenty of friends that you are doing the race and invite them along on race day.

Race Day 1st June...

a) Get up early and have a good breakfast about 3 hours before the start. Do not be hungry on the start line

b) Get to the start line in plenty of time and relax.

c) Know where you are going to meet your family and friends out along the course and give them your drink and food.

d) At the start, be careful not to get caught up in the fast start. Go at your own pace and relax into the start.

e) Give yourself an idea of what you want to achieve and treat the marathon with respect.

f) Avail of all the water stations. Take a little at each one whether you need it or not. It is too late to start drinking when you fell thirsty.

g) If you are running the marathon, it would be important that you do not stop. Keep the feet going, no matter how slowly. If you stop at all, it is very hard to get going again as your body tends to switch off and the lactic acid kicks in.

h) Be careful not to join in with a group of runners that come at you from behind. They may seem to be running at your pace but they might be running at 10 to 15 seconds per mile faster than you.

i) Be careful of relay runners, they may be all over the place.

j) Do not panic if you lose time, you have 26 miles to make it up.

Bord Gais Cork City Marathon Training Guide

Week 12 of a 12 week training plan

Beginners

Mon Rest, Tue Rest, Wed 30mins at marathon pace, Thurs Rest, Fri 30mins brisk, Sat Rest, Sun 20 min jog or walk, Monday 1st June Cork City Marathon

Improvers

Mon 30mins easy, Tues 45mins steady, Wed rest, Thurs 30mins easy, Fri Rest, Sat Rest, Sun 20min jog or walk, Monday 1st June Cork City Marathon

Serious Runners

Mon 30mins easy, Tues Rest, Wed 10x1min, Thurs Rest, Fri 30mins easy, Sat Rest or jog, Sun 20 min jog or walk, Monday 1st June Cork City Marathon

Comments...I would just like to thank Mick Dooley of the Cork BHAA for his excellent 12 part series on preparing for the Cork City Marathon. He obviously put a lot of effort and time into researching and writing each article. I'm sure it has been of great interest to a lot of new and seasoned runners alike........John Desmond"