Preview of the Liscarroll 10k road race - Fri 31st Aug 2012

The 10th race in the Ballyhoura Active Series is coming up in the town of Liscarroll on Friday, the 31st  of August at 7pm. Located in the north of County Cork, it is only 10 kms west of the N20 Cork-Limerick road.

Race details...... Liscarroll AC 'Tom Fitzpatrick Memorial' 10 km Road Race
Date : On Friday September 2nd. Commencing @ 7.00 pm Sharp.
No Walking Section for Safety Reasons due to short evenings
Entries/Changing/Showers @ Community Centre beside G.A.A. Pitch
Entry Fee €10.00
Entries Taken at Community Centre from 5.30 p.m. up to 6.45 p.m. 
Course:- Flat & Fast 10Km............Out & Back Loop.
Only 17m change in elevation over whole course.

If you are coming from the direction of Cork City or Mallow, the easiest spot to turn off is at Buttevant. If you are coming from Limerick, then turn off for Churchtown.

The map below is of the town showing the Community Hall (inset) and the start / finish points. If you are coming from the direction of Buttevant on the R522 road, then you will drive down a long straight section of road as you enter the town. At the end where there is a bend in the road, take the right here and the Community Centre and GAA Hall is just up this road. Please note that the start point is approx 800 metres from the hall so give yourself plenty of time.

The course.......Basically, it is in the shape of a spoon. The race starts and finishes on a long straight flat section of road....

After several hundred metres, the road begins to twist and turn as you go uphill on what is a very slight hill. Just around where the road straightens out again, you pass the 1 mile mark. At the next Y junction at ~1.2 miles, you stay on the main road left....

This next section of road consists of long straight sections again and a slight uphill section. At approx 2.6 miles, you turn right at the next road junction...

Again, the next section is dead straight and flat. As you stay on the right hand side of the road here, you go through the 3 mile mark and turn off right at ~3.3 miles on to a quiet country road....

Now the road is narrower as it begins to climb slightly again until you hit the 4 mile mark...

After this, thie road is mostly straight and soon there is a gentle downhill as you rejoin the road that you were on earlier and head back towards the finish line just before the town.

Overall......Probably as fast a 10k course as you'll get. The hills are very modest and with the long straight sections, you are taking the shortest possible route most of the time. The start time of 7pm may be a little tight for people who have to travel to the race but it should still attract a reasonable crowd.

Bolt runs 19.66s, Blake runs 9.76s in Zurich...30th Aug 2012

At a Diamond League meeting in Zurich on Thursday evening, Usain Bolt won the 200m race in an impressive 19.66 seconds. In cold and wet conditions, Bolt coasted home over the last 50 metres and never looked in danger of losing. While the time was well outside his 200m record, it was still the joint 18th fastest 200m time ever.




 In the 100m, Yohan Blake continued his fine form by winning in 9.76 seconds...

This was the joint 12th fastest time ever. Tyson Gay was disqualified a false start.

In the mens 800m, the Olympic champion and world record holder was beaten into a suprising second place over the last 100m despite leading for most of the race....

(Non English Commentary)

Post race, Ruhisha said..."My legs felt tired and I cannot run good if the weather is not good," Rudisha said. "I hoped for a fast race here and I'm a little disappointed."

Entry fee for Charleville Half-Marathon increases on the 1st of September

The Charleville Half-Marathon is coming on Sunday the 23rd of September at 10am. The entry fee will increase by €5 on Saturday, the 1st of September. For more details on the prices and how to enter, see this earlier post.

The organisers have also released a statement which covers some of reasoning and thinking behind the event....why the course has AIMS accreditation, why there is a multiple price structure and how the race is supporting local athletics.

You can see the statement HERE

Photos of the Cork BHAA Leisureworld 5 mile road race - Wed 29th Aug 2012

Results...
1 Kevin Wilmot 27:27; 2 Ian Hartnett 27:34; 3 Eamonn O’Donovan 28:18; 4 Aidan Looney 28:54; 5 AJ Murphy (M45) 28:55; 6 Alan O’Brien 29:02; 7 Declan Murphy 29:04; 8 Paul Downey 29:13; 9 Austin Browne 29:14; 10 Alex O’Shea 29:14.
Team: (Grade A) EMC 42; 2 DMP 66; 3 Naval Service 86. (Grade B) 1 Carey Tool Hire 113; 2 Blarney Woollen Mills 125; 3 GE Healthcare 131. (Grade C) 1 IPS 137; 2 Decare 141; 3 Quality Hotel 147.
Women: 1 Emma Murphy 30:30; 2 Megan Peterson 30:37; 3 Ann-Marie Holland (F35) 31:00; 4 Maura Regan 31:20; 5 Karina Teahan 31:34; 6 Niamh Roe 31:38.
Team: (Grade A) 1 HSE 13; 2 Fit4Life 16. (Grade B) 1 Novartis 41; 2 Dept of Education 47.

Updated 30th Aug @4pm...The full results are available HERE (Provisional)

Photos.....
1) Doug Minihane has a gallery of over 300 photos HERE

Video clip...
..
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Notice about Ballyhoura Active Tech Tops...

Participants who have completed 7 of the 11 races in the Ballyhoura Active Series can now claim a high quality technical t-shirt. 9 of the 11 races in the series are now finished and with the 10th coming up in Liscarroll on Friday evening.

Anyone who is entitled to the free tech t-shirts should send an email to ballyhouraactive@gmail.com to arrange collection.

Price for the Dublin Marathon goes up on the 31st of August

Just a reminder for those of you doing the 2012 Dublin City Marathon....the entry fee goes up at 5pm on Friday, the 31st of August. It's goes from €80 to €90.

Race profile for the Cork Half-Marathon in Blarney...

This year, the course of the Cork Half-Marathon in Blarney has been changed to remove the hill that went up around Grenagh. Not only does it make the course easier but it will of course make it faster as well.

The graph above shows the profile of the old and new courses. I have adjusted the vertical height so that you can make a direct comparison. You'll notice that the new route is more of a gradual uphill and gradual downhill and a lot more benign than the old course.

Reminder.......Cheap entries close on the 1st of September

The race sponsor is John Buckley Sports, one of the main sports shops in Cork for running shoes and other running related gear.

Entries.......
The Half-Marathon costs €20 to enter before Saturday, the 1st of September. You can enter by the following means...

Online (€20.90)..........You can enter online HERE

By Post........You will find an entry form HERE in PDF format.

Make cheques payable to St.Finbarrs AC. Post the entries to John Buckley Sports, Mulgrave Road, Cork.


More details in an earlier post.

Mo Farah's 5000m win rocks the stadium...

Actually, quite literally...

At the recent Olympic Games in London, the home crowd went wild as Britain's Mo Farah crossed the line in the 5,000m to take Gold. The noise was so loud that it actually shook the cameras that record the finish line photos. The vibrations are shown in the wavy line above instead of the usual straight one. Timing officials think that this was the first time that stadium noise had reached so high a volume that it had this effect.

Yohan Blake runs 9.69s in Lausanne...

Last Thursday evening (23rd Aug 2012) at the IAAF Diamond League meeting at Lausanne in Switzerland, Yohan Blake of Jamaica became only the third man ever to run under 9.7 seconds in the mens 100m. His time of 9.69 seconds equaled the time of Tyson Gay although Gay did have a slight following wind in his favour.


Fastest five 100m times ever...
1      9.58       +0.9    Usain Bolt   JAM     21.08.86    Berlin      16.08.2009
2      9.63       +1.5    Usain Bolt   JAM     21.08.86    London    05.08.2012
3      9.69       ±0.0    Usain Bolt    JAM     21.08.86   Beijing    16.08.2008
3      9.69       +2.0    Tyson Gay    USA     09.08.82   Shanghai    20.09.2009
3      9.69       -0.1    Yohan Blake  JAM     26.12.89   Lausanne    23.08.2012

The only person to have run faster was of course Usain Bolt. It's an amazing time considering that the 9.8 second barrier was only broken for the first time back in 1999 by Maurice Greene of the USA and Blake's time is a full one tenth of a second faster.

At the same meeting, Usain Bolt won the 200m in 19.58 seconds. While this is well slower than his world record time of 19.19 and his London Olympic time of 19.32, only three men have ever run faster than this.

It's reported that it now costs organisers $150,000 for the likes of Yohan Blake to take part in a Diamond League race. Bolt is supposed to cost twice as much.

Race notice...Greenville 5k road race, Carrigtwohill - Wed 5th Sept 2012

This brand new 5 km road race in Carrigtwohill is coming up on Wednesday evening, the 5th of September 2012 at 7:30pm. The course has been properly measured with a Jones Counter and has an AAI licence (12/459). All proceeds from the race go to the Cork Association for Autism. The entry fee will be €10 (OAP/Unwaged/Students - €7).

Located just15 kms east of Cork City, it should be of interest to a lot of runners. Ballycotton Running Promotions will be looking after the finish line and the results on the night.

More details closer to the date...

Tech top for the 2012 Charleville Half-Marathon...

Just a quick look at the technical top for this years 2012 Charleville Half-Marathon...

Basic Entry...

Entry fee of 25 Euro - available until 1st September.
Late entry fee of 30 Euro - from 1st to 22nd of September
Race Day entry fee of 35 Euro

If you want a race Dry Fit T-Shirt then it's an extra €5
If you want a souvenir race medal then it's an extra €5

How to enter....

By Post.....You will find an entry form HERE
Online.......You can enter online HERE

More details in an earlier post.

Results of the Ballincollig Regional Park 5k Fun Run - Sun 26th Aug 2012

109 people turned out for this 5k fun run in Ballincollig Regional Park.

Position    Time   Name
1        15:57    Noel Berkeley
2        16:11    Eric Curran
3        17:44    Declan Murphy
1        19:49   Geraldine O'Shea
2        20:04    Mary Sweeney
3        22:27    Elaine Guinane

The full results (provsional) can be found HERE

Photos....

1) Joe Murphy has a gallery of photos HERE

Reminder...Marathon Mission in Cork on Sat 25th Aug 2012

MARATHON MISSION is a High Performance initiative of Athletics Ireland and the Dublin City Marathon. On Saturday morning August 25th at 11am, Marathon Mission comes to Cork CIT promoting its message of raising Elite Marathon standards throughout the 32 counties of Ireland.

The aim of the mission is “To nurture an environment for Irish Marathoners that will lead them to compete with distinction in major championships and being competitive on an annual basis in the Dublin Marathon in the years ahead”. Typically if you are an athlete who has run the following type of times at any of the following distances and are anxious to either improve your Marathon time or attempt the event for the first time you should consider yourself more than welcome.

Who is Invited ?
- Male athletes who have run sub 34.00 (10K), sub 56 (10 miles), Sub 75.00 ( Half Marathon) or sub 2.35 (Marathon)
- Female athletes who have run sub 39.00 (10K) Sub 63.00 (10 miles), Sub 85.00 ( Half marathon) or Sub 2.55 ( Marathon).
- Coaches interested in developing and assisting Marathon runners.

Programme: 11am Meet CIT for Initial Briefing, 11.15am Interval Training Session on Road, 1.00pm Refreshments, 1.30pm Marathon Mission Briefing & Discussion, 3.00pm Dispersal

For information contact: Donnie Walsh 0862092795, Dick Hooper 0872271940, Jim Aughney 0877600485, Jim Davis 0879537637, Teresa McDaid 0871203284, Eugene Coppinger 0872327412

Overall results of the 2012 Ballycotton Summer Series

Now that the fourth and final race in the Ballycotton Summer Series is over, the overall standings are now available courtesy of John Robinson.

You can see them HERE

Results of the Ballycotton 5 mile road race...Thurs 23rd Aug 2012

A total 495 runners turned out for this years Ballycotton 5 mile road race. This was down slightly on the record of 530 runners last year which perhaps suggests that the maximum number that this race will attract is around the 500 mark?

   Place    Time    Name    Team    Race Age Category    min/mile      
    1    0:25:43    MCGRATH, Sean    East Cork AC    M    05:08.5    2    1
    2    0:26:17    MCCARTHY, James    East Cork AC    M    05:15.3    536    2
    3    0:26:32    TWOMEY, Tim    Leevale AC    M    05:18.3    1    3
    1    0:28:36    LEE, Lizzie    Leevale AC    F    05:43.1    317    14
    2    0:31:23    HUNTER, Nollaig    Leevale AC    F40    06:16.5    202    56
    3    0:31:43    PARNELL, Carmel    Leevale AC    F55    06:20.5    509    66

The full results can be found HERE

Photos...

a) Gearoid O'Laoi has a huge gallery of photos HERE
b) Slideshow of photos by Joe Murphy...HERE 

Interview with Usain Bolt on the Jonathon Ross Show

Race notice...Ballycotton 5 mile road race - Thurs 23rd Aug 2012

Coming up on Thursday evening, the Ballycotton 5 mile road race will be the 4th and last race in the Ballycotton Summer Series. There is one main thing to note here and it catches people every year........the race starts at 7:30pm

The basics........Getting there...
As you can see on the map above, the easiest way to get there from Cork City is via Midleton and Cloyne. If you are coming from the east then turn south at Castlemartyr and go via Ladysbridge.

As you approach the village, follow the stewards instructions for parking. Registration is at the local national school.

The distance from the parking area to the registration is about 800 metres (10 min walk). From the registration area to the start line is about 200 metres. So if you consider parking.....walking to the registration.....the queue to enter.....walk back to the car......walk back to the start........and the 7:30pm start, you can see how people get caught out.

Entries.......If you are under any pressure for time, then get changed first.....carry the entry fee of €6 in your hand.....and go straight to the start line after you register.

Please note that it speeds things up a lot if you have the exact entry fee ready. €1 of each entry fee is going to St.Vincent de Paul.

If you have taken part in the first 3 races then you can find your overall position HERE

You can find a list of race numbers in alphabetical order HERE

Local national school

Course..........The first 3 miles of this race are pretty easy as they are mostly slightly downhill or flat. The tough work comes in the last 2 miles. First of all, there is a short but steep hill just before the 3 mile mark which will almost certainly slow you down. At the top of the hill, you turn the corner and the 3 mile mark will be just there.
After that, it's mainly flat with some small bit of uphill and downhill running. The next hard section is after the 4 mile mark where you re-join the main road going back into Ballycotton. For any of you who have done the Ballycotton 10 road race, this is the famous hill around the 8.5 mile in that race. It's not that steep but it's about 400 metres long and gradually reduces in intensity. Once it flattens out, you'll have a nice run into the finish in the village.

Post Race...
If you have completed all 4 of the summer series......Ballyandreen, Shanagarry, Churchtown South and Ballycotton.......then you can collect a souvenier plaque near the finish line.

Back the school, there will be tea and biscuits as well as the prizegiving. The special t-shirts for the top 50 men and top 20 women in the overall series are handed out here.

Results of the Garretstown Woods Trail Run - Tues 21st Aug 2012

Last Tuesday evening, two trail runs over roughly 4 to 5 miles were held at Garretstown Woods near Ballinspittle. Both races raised a combined €495 which will go to Down Syndrome Ireland.

Short Course
1    Pat Twomey 26:44 , 2  Matthew Geden  26:48 , 3  Donal Murphy 27:03
8    Elaine O'Donoghue  29:23, 14 Siobhan Healy 30:50, 16  Jessie Morris  31:20

Longer Course
1  Conor Tierney  37:18, 2  John Lynch 38:35,  3  Edwin Sutton  38:37, 4  Paddy Murphy 40:12

Spot prizes were won by the following: Oisin Diomasaigh, David O'Riordan, Mary Claire Power, Danny Lane, Una Buckley, Sinead Gallagher

The full results can be seen HERE

Irish athletes to the fore in Copenhagen...

Irish athletes were to the fore at the Copenhagen Athletic Games on Tuesday evening, the 21st of August 2012. In the womens 100m, Ailis McSweeney from Cork won in a time of 11.89 seconds. Ailis runs with Leevale AC and is the current national record holder over the distance (11.40 seconds). As you may well have seen, she is also a commentator on athletics for RTE television and has been out of action for the last while due to an Achilles injury.

WOMEN - 100 M w: +1.6m/s
1 11.89 MCSWEENEY Ailis IRL - Ireland
2 12.00 JARDER Erica -1986 SWE - Sweden
3 12.01 HANLON Margaret -1987 CAN - Canada

In the mens 400m, Brian Gregan of Clonliffe Harriers won the race in 46:00. Brian Murphy of Crusaders AC finished 3rd in 47:05 having run 46.71 in Stockholm last Friday.


MEN - 400 M
A-FINAL
1 46.00 GREGAN Brian IRL - Ireland
2 46.88 WARNER Michael GBR - United Kingdom
3 47.05 MURPHY Brian IRL - Ireland

Togher 5k run cancelled...

Please note that the 5k fun run that was due to take place in Togher on  Wednesday evening, the 5th of September has been cancelled.

A 5k road race in Carrigtwohill in aid of the Cork Association for Autism will be held on that evening at 7:30pm. More details in future posts.

Radio Kerry interview with Jerry Kiernan...

During the recent Olympics in London, Jerry Kieran was part of the RTE panel in the studio that provided analysis of the results and performances as they came in. While most will be aware of his involvement in commentating on athletics, many of the newer runners may not be aware of his running career.

Jerry Kiernan (born 1953) is a former long-distance runner who represented his Ireland at the 1984 Summer Olympics in Los Angeles, California, where he finished in ninth place in the men's marathon. His team mate John Treacy claimed silver in the same race. Kiernan twice won the Dublin Marathon: 1982 and 1992. A former Irish record holder over 3000 metres, Kiernan was also a sub-four minute mile runner.

In this extensive interview with Weeshie Fogarty of Radio Kerry (47 mins long), he looks back at his career, many of his road races that he won, the 1984 Olympic Marathon.......and how John Treacy robbed his water bottle!! Tut tut ;o)

It's a fascinating insight into a time when Irish distance athletes were to the fore. After listening to it however, I can't help wondering where are the 'John Treacys' and 'Jerry Kiernans' of today???

(Credits....Photo...Old Mallow 10 finish - Stephen Murphy, Video/Radio interview - Shane Mullaney)

Facebook competition for a free entry to the Cork Half-Marathon in Blarney

It's time for another competition! This time, the prize is a free entry to the Cork Half-Marathon in Blarney which is coming up on Sunday, the 9th of September 2012.

http://corkrunning.blogspot.ie/2012/08/race-noticecork-half-marathon-in.html

The entry fee is €20 before the 3rd of September.

The Ballycotton 5 mile road race in East Cork is coming up next Thursday, the 23rd of August at 7:30pm. The entry fee is €6 with €1 going to a local charity.

Q. What will the winning time for the first woman be?

Check out the Running in Cork Facebook Page to enter.

Update on the last competition......Brendan Williams won the free entry to the Clonmel  Half-Marathon last Sunday.

Brian Murphy finishes 3rd in Stockholm Diamond League race

The Samsung Diamond League is an annual series of track and field meetings which attract some of the world's best athletes. In addition to the traditional European meetings, the series includes events in the United States, China and Qatar.

 Last Friday evening in Stockholm, Brian Murphy (Crusaders AC) finished in a very credible third place in the 400m race in a time of 46.71, just outside his personal best time of 46.41.

Charity Trail run in Garretstown Wood...Tues 21st Aug 2012

For anyone that wants to go for a run this evening, there is a charity trail run at Garretstown Wood near Ballinspittle at 7:15pm, with all proceeds going to Down Syndrome Ireland. The run will be about 5km in length and will be on forest roads and paths. The route will be clearly marked with marshals at junctions.

Cost of entry is €7. Race timing will be provided and they will have refreshments afterwards. There  will also have some prizes for finishers.

Race start time is 7.15pm (please turn up by 6.45pm to register)

Results of the Route2Crook 5 mile road race - Sun 20th Aug 2012

A field of 112 runners turned out for this year's Goleen to Crookhaven 5 mile road race in West Cork. The mens race was won by Cathal O'Donovan of St.Finbarr's AC in a time of 26:22. The womens race was won by Emma Murphy of St.Finbarr's AC in 33:15.

Place  Time  Name  Team  Race Age Category    min/mile      
1  0:26:22  O'DONOVAN, Cathal  St. Finbarrs AC  M  05:16.3
2  0:28:07  HAYWARD, Mark  unatt/Newfoundland  M    05:37.3
3  0:28:41  WILMOT, Kevin  Bandon AC  M  05:44.1
1  0:33:15  MURPHY, Emma  St. Finbarrs AC  F  06:38.9
2  0:33:16  REGAN, Maura  Eagle AC  F  06:39.1
3  0:37:16  BAILEY, Ama  Skibbereen AC  F  07:27.0

The full results can be found HERE

Irish Athletic Performances at the Olympic Games...

 Just prior to the 2012 Olympics in London, the IAAF released a statistics booklet about track and field performances at the various games since it started. One of the lists that they had included were top 8 finishes and I have shown the updated version above.

As you can see, Ireland has only won six medals since it has competed independently of Britain at the Olympics. Only 13 Irish athletes have ever finished in the top 8 of any event which just goes to show how impressive Rob Heffernan's fourth place finish in the 50km walk was. In the 20k walk, he was just seven seconds away from finishing 8th.

Top 8 finishes by Irish Track and Field Athletes since 1924
1928 –   Pat O’Callaghan   Hammer    1st
1932 –   Pat O’Callaghan   Hammer   1st
1932 –   Bob Tisdall     400m Hurdles   1st
1932 –   Eamon Fitzgerald    Triple Jump    4th
1932 –   Bob Tisdall      Decathlon 
1956 –   Ronnie Delany    1500m    1st
1960 –   John Lawlor     Hammer    4th
1976 –   Eamonn Coghlan    1500m    4th
1980 –   Eamonn Coghlan    5000m    4th
1980 –   John Treacy     5000m    7th
1984 –   John Treacy     Marathon    2nd
1984 –   Caroline O’Shea    800m     8th
1988 –   Marcus O’Sullivan    1500m    8th
1992 –   Sonia O’Sullivan    3000m    4th
1992 –   Jimmy McDonald    20km Walk    6th
2000 –   Sonia O’Sullivan    5000m    2nd
2000 –   Sonia O’Sullivan    10000m   6th
2008 –   Rob Heffernan    20km Walk    8th
2008 –   Olive Loughnane    20km Walk   7th
2012 -    Rob Heffernan      50km Walk    4th

Irish Gold Medalists.....Bob Tisdall (400m hurdles 1932) and 

Pat O'Callaghan (Hammer 1928 & 1932)

Results of the Buttevant 5k race - Fri 17th Aug 2012

Results Buttevant AFC / Marymount Hospice 5 KM Race 17-Aug.-2012

Name Club Cat. Time
1 James Grufferty Leevale AC M 18.02
2 Patrick Zajac Mallow AC M 18.53
3 Brendan O’Riordan Ind. M 20.01
4 Maurice Buckley North Cork AC M45 20.31
5 Decan Flynn Ind. M 20.41
6 Colm Sheehan Mallow AC M 21.05
7 Ryan Fowley Ind. MJ 21.16
8 Kevin Linehan Ind. MJ 21.23
9 Sean Morrissey Ind. M 21.25
10 Con O’Brien Duhallow AC M60 21.32
11 Aoife Carroll Mallow AC F 21.38
12 David Walsh Ind. Buttevant MJ 21.59
13 Patrick Buckley Mallow AC M 22.07
14 Ken Deane Ind. M 22.11
15 Michael Fitzpatrick Ballyclough M 22.19
16 Kevina Reel Mallow AC F 22.21
17 Kevin Quilligan Mallow AC M50 22.31
18 Eoin Carroll Ind. M 23.14
19 Liam O’Neill Ind. M45 23.15
20 Vincent Higgins Kanturk M50 23.19
21 Orla Bowen Mallow AC FJ 23.25
22 Sean O’Sullivan Ind. M45 23.47
23 Pat Myers Mallow M50 24.06
24 Eugene Heelan Ind. MJ 24.20
25 Jack O’Neill North Cork AC MJ 25.01
26 Jason Oliver Ind. MJ 25.30
27 Aidan O’Connor Ind. M 25.36
28 Mark Cronin Ind. M45 25.57
29 Simon McAuliffe Ind. M45 27.07
30 Helen Sheehan Mallow AC F45 27.18
31 Jacquline Bowen Mallow AC F40 27.32
32 Lisa Barrow Mallow AC F 27.46
33 Roisin Doyle Ind. F 28.27
34 Jonie Barrow Ind. F 28.47
35 Dave Manton Ind. M40 28.55
36 Claire O’Lauglin Mallow AC F35 29.14
37 Sarah Healon Ind. FJ 29.25
38 John Joe Breen Ind. M50 29.32
39 Noreen Breen Mallow AC F 30.31
40 Angela O’Neill Ind. F45 30.43
41 Jean Hanlon Ind. F40 32.01
42 Lorraine Gleeson Ind. F40 34.12
43 Aileen Daly Ind. F 34.26
44 Catherine Desmond Ind. F 34.27
45 Margaret Willis Mallow AC F 37.10

Can you get fit on 3 minutes of exercise?

Back in late February of 2012, I had a post up about a programme on BBC that showed the benefits of exercise. The programme which was part of the BBC Horizon science series claimed that new research had showed that a few relatively short bursts of intense exercise, amounting to only a few minutes a week, could deliver many of the health and fitness benefits that hours of conventional exercise would do. However, it suggested that the amount of benefit you get may well depend on your genes.


This hour long programme is now on YouTube and can be seen above. It would seem that people respond to exercise in very different ways. In one international study 1,000 people were asked to exercise four hours a week for 20 weeks. Their aerobic fitness was measured before and after starting this regime and the results were striking. Although 15% of people made huge strides (so-called "super-responders"), 20% showed no real improvement at all ("non-responders")....i.e. the exercise they were doing was not making them any aerobically fitter.

However even for "non-responders", the high intensity training regime seems to improve insulin sensitivity by an average of 24% and prevent the onset of diabetes.

For anyone with an interest in exercise, weight loss or even their own general health, it's well worth watching.

Race notice...Charleville Half-Marathon - Sun 23rd Sept 2012

The 11th and final race in the Ballyhoura Active Series is the Charleville Half-Marathon coming up on Sunday, the 23rd of September 2012 at 10am.

The Charleville Half-Marathon located in North Cork is ideally placed to attract runners from both Cork and Limerick as well as further afield.

The course is designed to be as flat and as fast as possible which should result in fast times for elite and novice runners alike. Coming just 5 weeks before the Dublin City Marathon, it is ideally placed for those who would like to gauge their fitness and speed before the event itself.

All proceeds from the race go to St. Josephs Foundation charity and North Cork AC development fund.

Olympic Silver Medalist Sonia O Sullivan gives the Charleville International Half Marathon her support with former Cork City Marathon winner Michael Herlihy

Special accommodation deals are also available from Charleville Park Hotel

Entry details....

What's probably unusual about this particular Half-Marathon is that you have a range of options depending on how early you enter and what exactly you want.

Basic Entry...

Entry fee of 25 Euro - available until 1st September.
Late entry fee of 30 Euro - from 1st to 22nd of September
Race Day entry fee of 35 Euro

If you want a race Dry Fit T-Shirt then it's an extra €5
If you want a souvenir race medal then it's an extra €5

How to enter....

By Post.....You will find an entry form HERE
Online.......You can enter online HERE

Race Packages are not posted out before the race. They are collected either on the Saturday at the Charleville Park Hotel or on Race morning at St. Josephs Foundation.

Number Collection and Race entry available at the Charleville Park Hotel on Saturday 22nd September. Number Collection only available from 8:15am until 9:30am on 23rd September.
"On the day" Race entry strictly only available from 8:15am until 9:30am on 23rd September for 35 Euro.

More info from the organisers…

Genuinely Flat Course all the way with just one bridge. Designed to yield fast times and personal bests in response to lack of fast courses in Ireland.
AAI Permit approved and accurately measured course.
Special Elite Athlete places available with accomodation and meals – sub 70 men and sub 80 women contact Michael on 086 3168954
Top 8 cash prizes for Senior Men and Women
First prize in all categories
For any queries – Contact Michael Herlihy (086) 3168954
Email: CharlevilleHalf@gmail.com

The race website can be found at http://www.charlevillehalf.com/

Newstalk interview with top Irish race walker Rob Heffernan

Following on from Rob Heffernan finishing 4th in the mens 50k walking race at the London Olympics, Newstalk radio interviewed him this evening on it's Off the Ball sports programme. In it, Rob talks about the Olympics, his training, his immediate plans and what needs to be done if Irish athletes are going to perform at the top level on the world stage.

The piece on Rob starts at 25:35 and lasts until 39:45.

Facebook competition for a free entry to the Clonmel Half-Marathon

It's time for another competition! This time, the prize is a free entry to the Clonmel Half-Marathon which is coming up on Sunday, the 19th of August 2012.

Competition.......The Ardmore 5 mile road race is coming up on Friday evening, the 17th of August at 7:30pm.

http://munsterrunning.blogspot.ie/2012/08/race-noticeardmore-5-mile-road-race-fri.html

Q. What will the winning time be for the first woman?

Rules...
1) The first woman in the race cannot win this prize.
2) One guess per person. In the case that two people guess the same time, the person who guessed first wins. The closest guess wins. If two people are the same distance away, the person with the lower guess wins.
3) Entries close at 7pm on Friday, the 17th of August.

Check out the Running in Cork Facebook Page to enter.

Update on the last competition......Tony Kelleher of Togher AC won the free entry to the Dingle Half-Marathon. Entries to that event close on the 22nd of August.

Photos of the Cork BHAA Army/Navy 5 mile race - Wed 16th Aug 2012

There was a big drop in numbers this year for the Cork BHAA Army/Navy race with with 216 turning out as opposed to 359 in 2011. That's roughly a 40% drop. I can only presume some people give it a miss due to the very windy conditions?

The winner of the mens race in this 5 mile race was Sean McGrath in a time of 26:24. Eddie O'Neil was second in 26:42 with John Meade third in 26:48.

The womens race was won by Carmel Parnell in 32:24, a full 50 seconds ahead of Geraldine O'Shea in second place in 33:14. Gillian Cotter was third in 33:20.

The full results are now available HERE.

Photos.....

1) Doug Minihane has a gallery of photos HERE

Races over the next few days...Wed 15th - Sun 19th Aug 2012

Here are a selection of the runs coming up over the next few days.....

Wed 15th....The Cork BHAA have their Army/Navy 5 mile race at Haulbowline at 7:30pm.

Fri 17th....The Ardmore 5 mile road race starts at 7:30pm. This might be of interest to anyone living in East Cork or near the city as it's a relatively short drive. More details about this race on the Running in Munster site.

For anyone in North-West Cork or Kerry, An Riocht AC are starting their new 5k series in Castleisland at 7pm. Entry to this is only €5. More details HERE

For those of you in North Cork, Buttevant Soccer Club are holding a 5k fun run also at 7:30pm.

Sun 19th......In North Limerick to the west of Limerick City, the Curraghchase 10k starts at 12 noon. The route goes through the scenic Curraghchase Forest Park on quiet trails and roads. More details with route info HERE

For anyone living in West Cork, there is the Route2Crook 5 mile race at 4pm. Entry €10.

As we get into the Autumn proper, the Half-Marathon season begins on Sunday with the Clonmel Half-Marathon. This is the main race in Munster this weekend and it looks as if they are likely to attract a large crowd. As of today, they have 350 entries and it's likely that this will further increase in the next few days as they approach the limit of 500 runners. The race starts at 11am on Sunday morning. More details HERE