Clonmel & Killarney Half-Marathons Sell Out

Just a quick post to say that the Clonmel Half-Marathon and the Killarney Half-Marathon have sold out.

Cycling to a 5k parkrun : A Duathlon of Sorts - Tramore Valley Park

It's probably fair to say that a lot of runners are involved in other physically activities like walking, swimming and cycling. And I'm sure there are quite a few cyclists do some running as well.

There are plenty of people who do Triathlons (Swim, cycle & run) and some do Duathlons (cycle & run).

I've noticed at a few 5k parkruns that there are nearly always a few bicycles parked up and it got me thinking... How many different 5k parkruns is it possible to cycle to?

I know that there are those who are called 'parkrun tourists' who drive around the country to various 5k parkruns and I remember seeing a post somewhere about a Kerry woman who had recently completed all the 5k parkruns in Ireland.

But what about cycling? Set off from home... cycle to the parkrun venue... run the 5k parkrun... and cycle home. How many are possible? The 'local' ones should be easy enough but it obviously gets harder as the events gets further away.

Start of the Tramore Valley Park 5k parkrun - 30th July 2022

With that in mind, I did my own 'official' first one today. I cycled 10.2kms to the closest 5k parkrun in Tramore Valley Park in Cork City, ran the 5k parkrun in 21:57 and cycled 11.4kms home (21.6kms of cycling in total).

I'm not sure if doing these kind of 'parkrun duathlons' are of any real advantage but it does add an additional level of training and it's a challenge in its own right.

I wonder if anyone else has tried cycling around to various 5k parkruns? How many can be reached by bicycle?

Finish of the Tramore Valley Park 5k parkrun with my trusty steed - 30th July 2022

Results of the 5k parkruns in Cork - Sat 30th July 2022

Results of the 5k parkruns around the county on Saturday 30th July 2022. Between the 9 events, there were around 715 participants.

Ballincollig Regional Park: 234 this week, 164 last week. Long term average 294.

First 3 men & women...

1 Ciaran COSTELLO Male SM30-34 Piranha TC 17:32

2 Nick HOGAN Male VM40-44 Sanctuary Runners 17:40

3 Ben O REILLY MURPHY Male JM11-14 18:16

11 Niamh CRONIN Female VW45-49 St Finbarrs AC 19:51

12 Sarah FOLEY Female VW45-49 19:54

15 Nollaigh O'NEILL Female VW50-54 Leevale AC 20:20

Ballincollig results... https://www.parkrun.ie/ballincollig/results/240/

Tramore Valley Park: 88 runners took part in this event. Last week was 99. The long term overage is 193 and is likely to drop gradually over the next few weeks.

First 3 men & women...

1 Barry WALSH Male VM35-39 18:26

2 Sean DINEEN Male SM25-29 Cork Triathlon Club 18:32

3 Cormac O' KEEFFE Male VM35-39 18:34

13 Elaine CARDIFF Female VW35-39 20:30

19 Rhona DEMPSEY Female VW40-44 St Finbarrs AC 22:23

21 Aisling KENNEDY Female SW25-29 22:35

Tramore Valley Park results... https://www.parkrun.ie/tramorevalley/results/18/

Glen River: 47 this week, 48 last week. The long term average is 80.

First 3 men & women...

1 Christopher OREILLY Male SM30-34 19:08

2 Conor BUTTERWORTH Male JM11-14 Valley Striders AC 21:17

3 Jordan CLINTON Male SM25-29 23:22

10 Yan ZHANG Female VW35-39 Sanctuary Runners 25:28

12 Sibusisiwe MHLOPHE Female SW30-34 Togher AC 25:39

14 Danielle Ó FLYNN Female VW35-39 26:39

Glen River results... https://www.parkrun.ie/glenriver/results/116/

Mallow Castle: 61 finishers this week, 52 last week. The long term average is 72.

First 3 men & women...

1 Ian CARRUTHERS Male VM40-44 17:47

2 Daniel MORROGH Male VM40-44 19:06

3 Finbarr KELLEHER Male VM35-39 20:05

6 Emma FLYNN Female JW11-14 North Cork AC 20:40

10 Michaela FLYNN Female JW11-14 North Cork AC 22:34

18 Deborah OKEEFFE Female SW30-34 25:01

Mallow results... https://www.parkrun.ie/mallowcastle/results/45/

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 40 this week, 53 for last week. The long term average is 67.

First 3 men & women... This 5k parkrun is cancelled until the end of August 2022 due to building works at the Pobalscoil.

Youghal results... 

Macroom Desmense: 22 this week, 33 last week. Long term average is 53.

First 3 men & women...

1 Conor LUCEY Male VM35-39 19:35

2 Richie FITZGERALD Male VM50-54 23:18

3 Rafal SZULHAN Male VM45-49 23:22

8 Carmel PURCELL Female VW45-49 26:30

12 Sinead TWOMEY Female VW35-39 28:33

13 Bernie SHEEHAN Female VW45-49 30:05

Macroom results... https://www.parkrun.ie/macroomcastledemesne/results/385/

Clonakilty: 68 finishers this week, 24 finishers last week. Long term average 36.

First 3 men & women...

1 Liam DAMM Male JM11-14 19:34

2 David HICKEY Male VM40-44 19:39

3 Rían FITZGERALD Male JM11-14 20:13

14 Yvonne BARRETT Female JW11-14 23:18

20 Kathleen O REGAN Female VW35-39 24:48

23 Grace MOLONEY Female SW20-24 25:10

Clonakilty results... https://www.parkrun.ie/clonakilty/results/340/

Glengarriff Woods: There were 67 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 43  last week, long term average is 59.

Top 3 men & women...

1 Diarmuid O DONOVAN Male VM40-44 20:06

2 Ciaran O'SULLIVAN Male SM18-19 20:08

3 James LLOYD Male JM15-17 21:42

4 Orla LOONEY Female JW15-17 Ballyfin AC 22:04

8 Ailise MCNULTY Female VW40-44 St Finbarrs AC 23:31

11 Maria HURLEY Female VW60-64 Bantry Athletic Club 24:07

Glengarriff results... https://www.parkrun.ie/glengarriff/results/257/

Bere Island: 102 this week, 64 last week, long term average of 46. 

First 3 men & women...

1 Billy MORIARTY Male JM11-14 St Brendan's AC Ardfert 20:36

2 Martin GRADY Male JM15-17 20:50

3 Vincent O SULLIVAN Male VM40-44 21:05

5 Michelagh MURPHY Female SW18-19 22:41

12 Breeda O SULLIVAN Female VW55-59 Beara AC 24:33

19 Sorcha BRODERICK Female SW20-24 26:01

Bere Island results... https://www.parkrun.ie/bereisland/results/344/

Castlehaven: 26 finishers this week in Rineen Woods. 14 last week. Long term average 29.

First 3 men & women...

1 Austin RYAN Male VM50-54 22:43

2 Peter BUCKLEY Male VM55-59 23:28

4 Chris HORN Male VM45-49 24:07

3 Catherine AIREY Female SW25-29 Highgate Harriers 23:41

5 Emer COURTNEY Female VW35-39 24:41

12 Sharon LEVIS Female VW40-44 27:43

Castlehaven results... https://www.parkrun.ie/castlehaven/results/265/

Results of the Kinsale Regatta 5-mile road race - Fri 29th July 2022

This years Kinsale Regatta 5-mile road race was organised by Kinsale Triathlon Club and attracted a large field of 346 runners. The race was in aid of the local Kinsale RNLI.

Top 3 men & women...
1 Vivian FOLEY Eagle AC M M50 5224 25:14
2 Gavin O'ROURKE Leevale AC M MS 8223 25:22
3 Jeremy O'DONOVAN St Finbarrs AC M M45 5041 25:39
14 Hannah STEEDS Clonmel AC F FS 5133 28:57
35 Aoife MAHONY Eagle AC F F40 5158 30:42
39 Rebecca MCEVOY St Finbarrs AC F FS 8243 30:59

Full results HERE

Photos...

1) Joe Murphy has a gallery HERE

Results of the St Catherines AC 5k road race in Ballynoe - Fri 29th July 2022

This years 5k race organised by St Catherines AC was held in Ballynoe in NE Cork instead of the usual route around Conna. The numbers however were down with 128 runners, a drop of 32% on the pre-pandemic figure for 2019.

Top 3 men & women...

1 Bernard O'Hanlon Leevale AC     16:46 SM 458
2 Ciaran Mcnamee Youghal AC     17:20 SM 448
4 John Hennessy Midleton AC     18:04 SM 433
3 Fiona Santry East Cork AC     17:58 SF 488
14 Kelly Fitzgearld West Waterford AC     19:43 SF 487
20 Tamzin Muldowney Midleton AC     19:59 SF 770

Full results HERE

Friday Jigsaw: Cork BHAA 4-mile race in Ringaskiddy - July 2022

For this weeks online jigsaw, we have a photo taken by Joe Murphy in Ringaskiddy during the week for the Cork BHAA race.

You can find the 165-piece jigsaw HERE

Results of the Cork BHAA Depuy Synthes 4-mile road race - Wed 27th July 2022

First 3 women (L-R)... Meadhbh Moynihan 3rd, Michelle Kenny 1st & Linda O'Connor 2nd

This was the second outing for this particular BHAA 4-mile road race in Ringaskiddy with 246 runners crossing the finish line. That is just 4% down on the 257 in 2019 and is one of the few races that doesn't seem to have taken a big drop compared to the pre-pandemic numbers.

Top 3 men & women...
1 Tony Forristal M1 00:21:20 Midleton Collective M-A-2
2 Michael Corbett 0/45B M2 00:21:41 Flextronics
3 Nick Hogan 0/40A M3 00:21:48 UCC M-A-1
19 Michelle Kenny 0/40I F1 00:24:09 Dept of Ed F-A-2
28 Linda O'Connor 0/45J F2 00:25:13 Musgrave F-A-1
30 Meadhbh Moynihan F3 00:25:26 Complete Financial F-B-1

Full results HERE

Photos...

1) Joe Murphy has some photos HERE

Notice: IMRA 6km trail race in Rochestown Woods - Sun 31st July 2022

This 6km trail race in Rochestown Woods is coming up on Sunday the 31st of July 2022 and is the 5th race of 8 in the 2022 IMRA Coillte Trail League.

This woods is actually inside the south-eastern boundary of Cork City and is just 2kms or so from the South Ring Road.

The entry fee is €7. Note that annual membership of IMRA costing €10 is required.

Enter HERE

DESCRIPTION: Rochestown Woods
COUNTY: Cork

DATE: Sunday 31 July, 2022

TIME: 11:00

CLIMB (M): 200

DISTANCE (KM):6.20

RACE MARKING: Route fully marked - Route fully marked

ENTRY COST:€7 for seniors, €5 for over 65s and under 18s

Guest Post: Long Run ...by Pat Walsh

** Long Run ** 

Key component of any training plan. Few recent questions and glad to address them.

It is “the’ vital part of the Marathon training or anything from 10 mile onwards. The Marathon is a Long Run so the Long run is the key work out every week. NO debate on this.

Rest day beforehand is important and increase food, water and rest in the preceding 2 days. A good nights sleep is vital. Start the run hydrated, but try not to drink or eat too much just before you start as otherwise there could be “issues”...

Once you are running, start drinking straight away and if the run is a distance you need extra fuel on, then start eating or taking whatever from the off. Too late to be doing any of this in the last few miles. My own opinion is 250ml water every 5 miles as a minimum.

Great time to practice what suits for the Marathon with sports drinks and gels so keep trying to find what suits best.

* Should Long run be slow or should it have a pace plan?
My take on it…
I feel you must do some few of the miles somewhere near your “hoped for” Marathon pace.  
How else will the lungs / legs get used to running at that pace for a prolonged period?
How will your digestive system get used to whatever you are taking? What works at a slow pace might not work on Race day.  
What doesn’t work at speed might well be fine on Race day.Start slowly and allow the body time to settle and get used to the run. 
After a few miles then pick it up slightly. Don’t be tempted to go too quick or speed the last few miles.  
Slow down the last mile or 2 to help recovery.
Marathon training means being ready to run again next week.
Try to find partners who are in roughly the same pace. It is ok to mix with faster or slower runners for a while, if early miles are handy for all and then push on for your own pace.

** Important ** 💞🙌👌
Thank your running partners for their company and help. If anyone has hit a new “Longest Run” then congratulate them. You must support and help your fellow runner. 
Only us "long run people" fully get what has just happened.

You will go home to be asked 
“what took you so long?” 
“will you do the shopping” 
or “will you cut the grass?” 
And the dreaded “Will you take the lads to the blitz?”

These people do not know you have just run 16miles.. 

* Try to get a little walk at the end of the run. 400M easy stroll can help the body transition from running to resting and prevent some lactic build up and stiffness.

* Try at some stage that day to lie down for 20 -30 mins and let the body relax and recover from the pounding on the road. It does help the recovery. A short easy stroll later in the evening is good as well.

* Eat quality food to replace lost nutrients and rebuild the muscles. Loads of water as you are slightly dehydrated and need every drop you can take. Try to do some some stretching and light mobility work at some stage. Personally I find it easier to just walk after a run and do this later in the day.

* Day after should be a rest day with maybe a walk or an easy cycle. Some people like to do a very easy run and if that is your preference then good. Make it easy and stop when you are feeling a bit better.

Next week is another week. No medals given out today.

Have a good run.
Have a nice week.
#pwr #keeponrunning

Results of the Bob Burke 4-mile in Fermoy - Sun 24th July 2022

This 4-mile race in Fermoy was held on Sunday the 24th of July 2022 and attracted a field of 156 runners, a drop of 6% on the number for 2021. It does suggest that there is no bounce back in race numbers post lockdown for the pandemic.

For whatever reason, the field of runners looks a lot slower as well. In 2021, a total of 51 runners were under 24 minutes (6min/mile pace) whereas that was just 19 in 2022. 

In July of 2021, race were just getting restarted so perhaps the faster runners were more willing to travel then?

Top 3 men & women...
1 Sergiu Ciobanu Clonliffe Harrier M 20:05  
2 Pat Hennessy West Waterford A.C. M 20:15  
3 John Meade St. Finbarrs A.C. M 20:47  
6 Laura Mooney Tullamore AC F 22:11  
13 Dymphna Ryan Dundrum A.C. F 22:49  
14 Martina Kiely St. Finbarrs A.C. F 23:04

Full results HERE

Results of the 5k parkruns in Cork - Sat 23rd July 2022

Results of the 5k parkruns around the county on Saturday 23rd July 2022. 

Ballincollig Regional Park: 164 this week, 150 last week. Long term average 295.

First 3 men & women...

1 Sean O BRIEN Male VM40-44 St Finbarrs AC 18:58

2 Sean TWOHIG Male SM30-34 St Finbarrs AC 19:03 

3 Michael GRUFFERTY Male SM25-29 19:25

6 Nollaigh O'NEILL Female VW50-54 Leevale AC 20:16

15 Beulah MCMANUS Female SW30-34 21:11

17 Karen SCULLY Female VW40-44 21:34

Ballincollig results... https://www.parkrun.ie/ballincollig/results/239/

Tramore Valley Park: 99 runners took part in this event. Last week was 93. The long term overage is 199 and is likely to drop gradually over the next few weeks.

First 3 men & women...

1 Unknown 

2 Loic GAREL Male VM40-44 18:52

3 Diarmuid Ó SÚILLEABHÁIN Male VM40-44 Sportsworld 19:21

8 Niamh CRONIN Female VW45-49 St Finbarrs AC 20:09

12 Rhona DEMPSEY Female VW40-44 St Finbarrs AC 22:02

25 Unknown UNKNOWN Female SW20-24 24:19

Tramore Valley Park results... https://www.parkrun.ie/tramorevalley/results/17/

Glen River: 48 this week, 39 last week. The long term average is 80.

First 3 men & women...

1 Alan SMITH Male SM30-34 Victoria Park Harriers & Tower Hamlets AC 20:11

2 Richard BOURKE Male VM40-44 St Finbarrs AC 20:53

3 Brian LINEHAN Male VM55-59 21:17

11 Misha PANKHANIA Female SW30-34 24:27

14 Catherine SIMPSON Female SW30-34 26:00

16 Meabh NI CHATHAIN Female VW45-49 26:45

Glen River results... https://www.parkrun.ie/glenriver/results/115/

Mallow Castle: 52 finishers this week, 45 last week. The long term average is 73.

First 3 men & women...

1 Iain BUCKLEY Male JM11-14 19:25

2 Thomas BROWNE Male JM15-17 19:32

3 Andrzej CHOMICZ Male VM40-44 Mallow AC 19:47

12 Máire MCKENNA Female VW40-44 23:08

14 Marie Therese O SULLIVAN Female VW40-44 23:58

18 Grace MOLONEY Female SW20-24 25:00

Mallow results... https://www.parkrun.ie/mallowcastle/results/44/

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 40 this week, 53 for last week. The long term average is 67.

First 3 men & women... This 5k parkrun is cancelled until the end of August 2022 due to building works at the Pobalscoil.

Youghal results... 

Macroom Desmense: 33 this week, 31 last week. Long term average is 53.

First 3 men & women...

1 Jude MURPHY Male JM11-14 20:50

2 Sean O'SHEA Male JM15-17 22:04

3 Darren CASEY Male VM45-49 Eagle A.C. 22:08

10 Geraldine O SHEA Female VW50-54 St Finbarrs AC 25:06

12 Jenny O SHEA Female SW30-34 26:18

14 Mary LUCEY Female VW35-39 27:03

Macroom results... https://www.parkrun.ie/macroomcastledemesne/results/384/

Clonakilty: 24 finishers this week, 36 finishers last week. Long term average 36.

First 3 men & women...

1 Rían FITZGERALD Male JM11-14 23:07

2 Tim DEMPSEY Male VM35-39 23:24

3 Jim MOLONEY Male VM60-64 23:49

4 Niamh O'BRIEN Female SW30-34 24:31

8 Margaret TWOHIG Female VW55-59 Midleton AC 26:43

11 Lucy GUNN Female JW10 30:11

Clonakilty results... https://www.parkrun.ie/clonakilty/results/339/

Glengarriff Woods: There were 43 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 73  last week, long term average is 59.

Top 3 men & women...

1 Simon MUGGLESTONE Male VM50-54 Bideford AAC 20:07

2 Reginald WILLIFER Male VM45-49 21:11

3 Danny MANNING Male VM45-49 22:15

5 Gail MURRAY Female VW45-49 Belgooly AC 22:43

7 Sarah MOLLOY Female VW40-44 23:01

9 Alice COPPINGER Female VW40-44 Bantry Athletic Club 23:17

Glengarriff results... https://www.parkrun.ie/glengarriff/results/256/

Bere Island: 64 this week, 78 last week, long term average of 46. 

First 3 men & women...

1 David KILLEN Male VM45-49 20:48

2 Vincent O SULLIVAN Male VM40-44 21:07

3 Sonny CAHILL Male JM10 21:08

7 Mairead MURPHY Female VW50-54 Cilles Athletic Club Bettystown 24:17

8 Breeda O SULLIVAN Female VW55-59 Beara AC 24:22

11 Katie VERDON Female VW40-44 25:48

Bere Island results... https://www.parkrun.ie/bereisland/results/343/

Castlehaven: 14 finishers this week in Rineen Woods. 26 last week. Long term average 29.

First 3 men & women...

1 John CASEY Male VM55-59 Togher AC 23:53

2 Padraig COURTNEY Male VM40-44 Castlehaven GAA 24:03

3 Chris HORN Male VM45-49 24:39

8 Sarah MCCARTHY Female VW35-39 30:22

10 Janine HORN Female VW45-49 31:30

11 Celine BUCKLEY Female VW50-54 Castlehaven GAA 31:42

Castlehaven results... https://www.parkrun.ie/castlehaven/results/264/

Friday Jigsaw: Tramore Valley Park 5k parkrun - 16th July 2022

The Tramore Valley 5k parkrun in Cork City restarted on Saturday the 16th of July 2022. This weeks online jigsaw is of some of the volunteers before the event. Photo by Joe Murphy.

You can find the 198-piece jigsaw HERE

Results & Photos of the Cork BHAA Gas Networks Ireland 5k road race - Wed 20th July 2022

There was a good turnout for this years Cork BHAA Gas Networks Ireland 5k road race on the Marina in Cork City with 422 runners crossing the finish line.

It seems to have a particularly fast field with the first 109 runners going under 20 minutes.

Top 3 men & women...
 1 Vivian Foley 0/50C M-1 00:15:33 HSE
2 Aidan Noone M-2 00:15:40 Dept of Ed
3 Ken Kelliher 0/40A M-3 00:15:50 Irish Distillers Pernod Ricard M-C-2
29 Martina Kiely 0/40I F-1 00:17:08 Dept of Ed
37 Hannah Steeds F-2 00:17:25 Eli Lilly F-A-1
50 Siobhan Hoare 0/45J F-3 00:18:00 Bon Secours

Full results HERE

Photos...

1) Joe Murphy has a gallery HERE

First place finish for Vivian Foley

First woman... Martina Kiely

Some of the runners post race with their Gas Networks Ireland dry fit tops

Notice: Cork BHAA Gas Networks Ireland 5k road race in Cork City - Wed 20th July 2022

The main race this week is the Cork BHAA Gas Networks Ireland 5k road race in Cork City on Wed 20th July 2022 at 8pm.

Entry fee is €5 for registered runners and €10 for non-registered. Registration is open from 6:30pm to 7:30pm at Cork Boat Club in Blackrock village, with the first 500 entries will receive a free Ron Hill dry fit t-shirt.

Thanks to Liam Murphy for the photo showing his daughters showing off the dry fit t-shirts for the event

Review of the Tramore Valley Park 5k parkrun - 16th July 2022

After an absence of 6 years and 5 months, the 5k parkrun in Tramore Valley Park finally restarted on Saturday the 16th of July 2022 with a modest turnout of 93 runners and walkers.

Some of the parkrun volunteers at the Tramore Valley Park

I didn't take part in the first 15 events in 2015/2016 so I ran this morning to see what the course is really like.

The 5k course is essentially two laps of a 2.5km course and the start line is about 100m from the finish line.

Pre-run instructions

I ran with a small camera so that I could stop for a few seconds and take some photos with runners out on the course. The photo below shows the first 3 women going up a slight pull at about the 500m mark.

Small little pull at about the 500m mark

It's quite short and maybe only an ascent of about 2-3 metres but the course certainly isn't dead flat.

The photo below which around the 1km mark shows pretty much what the course looks like. The Tramore Valley Park is essentially a grassland park and it is to be honest pretty featureless. It's just a track with grass on either side.

First 3 women about the 1km mark

The photo below shows the track along the southern edge of the park which has some trees but it's more of a ditch than a mature woodland.

Track by the southern edge of the park

Along this section, the group of the top 3 women began to split up as can be seen below with the woman in Green pulling ahead. 

The section by the recycling centre has the biggest hill on the course although it is still pretty modest. I'd say the ascent is probably no more than 10-15 metres in elevation but it certainly slows people down.

Hill by the recycling centre at approx 2kms

On the fence on the left, the council workers have put up some of the toys that have been sent to recycling over the years.

After the hill, the course is on a wide footpath past one of the several carparks and then down to the start / finish line and the second 2.5km lap begins.

The photo below shows the finish line area.

Finish line of the 5k parkrun

Description... In terms of hills and difficulty, it's not as flat as Ballincollig but it's less hilly than the Glen. As a parkrun, I'd describe it as 'functional' in that it's a 5k course in the southside of Cork City. It's easy to get to, plenty of access points and there's plenty of parking.

I think the Glen and Ballincollig are more attractive from the viewpoint of running in a woodland environment but it really depends on what you want.

Numbers... I suspect the numbers for this 5k parkrun in Tramore Valley Park will grow gradually and it will end up with about 150 per week. Ballincollig might be around 200 and maybe 50 at the Glen which gives a total of about 400 per week in Cork City which isn't too bad.

The main thing is that there is now a 5k parkrun within easy reach of most people in Cork City.

If you'd like more information about the Tramore Valley Park 5k parkrun then go to the event website... https://www.parkrun.ie/tramorevalley/

Results of the 5k parkruns in Cork - Sat 16th July 2022

Results of the 5k parkruns around the county on Saturday 16th July 2022. 

Ballincollig Regional Park: 150 this week, 197 last week. Long term average 295.

First 3 men & women...

1 Sean TWOHIG Male SM30-34 St Finbarrs AC 18:44

2 Andrew James GRIMSHAW Male VM40-44 Preston Harriers 19:49

3 Mark BICKERDIKE Male VM60-64 Leevale AC 20:24

4 Nollaigh O'NEILL Female VW50-54 Leevale AC 20:31

9 Ella COLLINS Female JW15-17 Bandon AC 21:36

13 Charlotte RAWCLIFFE Female VW40-44 Penny Lane Striders 22:31

Ballincollig results... https://www.parkrun.ie/ballincollig/results/238/

Tramore Valley Park: The Restart! 93 runners took part in this event. The last time it was held was in 2016 when 533 took part! The long term overage is 207 and is likely to drop gradually over the next few weeks.

1 John LONGAN Male SM30-34 St Finbarrs AC 18:28

2 Diarmuid Ó SÚILLEABHÁIN Male VM40-44 Sportsworld 19:55

3 Brian LINEHAN Male VM55-59 20:08

11 Olga OLOUGHLIN Female VW40-44 21:46

14 Mary SWEENEY Female VW60-64 St Finbarrs AC 22:31

17 Sinéad HEALY Female VW45-49 Tralee parkrunners on Tour - TpoT 22:54

Tramore Valley Park results... https://www.parkrun.ie/tramorevalley/results/16/

Glen River: 39 this week, 57 last week. The long term average is 80.

First 3 men & women...

1 Cathal O'CONNELL Male VM55-59 St Finbarrs AC 19:23

2 Loic GAREL Male VM40-44 19:43

4 Carlo SCAGLIA Male VM55-59 St Finbarrs AC 21:05

3 Anita LOCKE Female VW35-39 St Finbarrs AC 20:37

12 Anna STAINKE Female SW30-34 Rebel PT 26:19

13 Yan ZHANG Female SW30-34 Sanctuary Runners 26:51

Glen River results... https://www.parkrun.ie/glenriver/results/114/

Mallow Castle: 45 finishers this week, 46 last week. The long term average is 73.

First 3 men & women...

1 Darren COLEMAN Male SM30-34 17:08

3 Tomás KIELY Male JM11-14 North Cork AC 18:57

4 Andrzej CHOMICZ Male VM40-44 Mallow AC 19:30

2 Carol FINN Female SW30-34 18:42

6 Emma FLYNN Female JW11-14 North Cork AC 20:35

11 Ciara KIELY Female JW10 North Cork AC 23:40

Mallow results... https://www.parkrun.ie/mallowcastle/results/43/

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 40 this week, 53 for last week. The long term average is 67.

First 3 men & women... This 5k parkrun is cancelled for the next 3-5 weeks due to building works at the Pobalscoil.

Youghal results... 

Macroom Desmense: 31 this week, 26 last week. Long term average is 53.

First 3 men & women...

1 Conor LUCEY Male VM35-39 19:22

2 Unknown 

3 Diarmuid HOLLAND Male VM45-49 21:57

10 Brid MEAGHER Female VW40-44 24:43

15 Karen OLEARY Female VW40-44 26:38

16 Mary REIHILL Female VW40-44 Enniskillen Running Club 27:34

Macroom results... https://www.parkrun.ie/macroomcastledemesne/results/383/

Clonakilty: 33 finishers this week, 25 finishers last week. Long term average 36.

First 3 men & women...

1 Niamh CRONIN Female VW45-49 St Finbarrs AC 20:09

3 Niamh SHEEHAN Female SW30-34 Togher AC 21:58

4 Fiona SHINE Female VW35-39 Crusaders Athletic Club 22:16

2 John HEFFERNAN Male VM45-49 21:33

5 John SANTRY Male VM35-39 Dell EMC Running Club 22:22

6 Shane WINTERS Male JM11-14 23:12

Clonakilty results... https://www.parkrun.ie/clonakilty/results/338/

Glengarriff Woods: There were 72 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 41  last week, long term average is 59.

Top 3 men & women...

1 Unknown  

2 Padraig SWEENEY Male VM60-64 Sweeney Joggers 21:26

3 Cathal MINEHANE Male VM40-44 21:49

4 Gail MURRAY Female VW45-49 Belgooly AC 22:04

5 Maura MATTHEWS Female VW45-49 Clonliffe Harriers A.C. 22:06

11 Maria HURLEY Female VW60-64 Bantry Athletic Club 24:19

Glengarriff results... https://www.parkrun.ie/glengarriff/results/255/

Bere Island: 78 this week, 66 last week, long term average of 46. 

First 3 men & women...

1 Eoin KEEGAN Male SM30-34 Raheny Shamrock AC 18:08

2 Unknown

3 Unknown

6 Beulah MCMANUS Female SW30-34 21:29

7 Michelagh MURPHY Female SW18-19 22:08

14 Mairead MURPHY Female VW50-54 Cilles Athletic Club Bettystown 24:46

Bere Island results... https://www.parkrun.ie/bereisland/results/342/

Castlehaven: 26 finishers this week in Rineen Woods. 35 last week. Long term average 29.

First 3 men & women...

1 Ben HOPE Male SM25-29 Severn AC of Gloucester 20:05

2 Alex HOPE Male VM55-59 Severn AC of Gloucester 22:38

3 Oliver BEART Male SM25-29 24:13

4 Niamh O'DRISCOLL Female SW25-29 26:22

5 Freya MCDONNELL Female SW25-29 26:24

8 Frances LYNCH Female VW60-64 Sanctuary Runners 28:34

Castlehaven results... https://www.parkrun.ie/castlehaven/results/263/

Results & Photos of the Tracton AC 4-mile road race - Fri 15th July 2022

182 runners turned out for the inaugural Tracton AC 4-mile road race on Friday 15th July 2022.

First 3 men & women...

1 Pat HENNESSY West Waterford M MS 5460 20:30
2 Vivian FOLEY Eagle AC M M50 5358 21:04
3 Aidan NOONE Leevale AC M MS 5398 21:43
7 Aoife COOKE Eagle AC F FS 5341 22:23
24 Meadhbh MOYNIHAN Leevale AC F FS 5392 26:45
38 Siobhan HOLLAND Eagle AC F F40 5368 28:33

Full results HERE

First woman - Aoife Cooke

Photos...

1) Derek Costello has several galleries...

Pre start:  https://flic.kr/s/aHBqjzYeXS
Start:  https://flic.kr/s/aHBqjzYi2F
Finish part 1:  https://flic.kr/s/aHBqjzYhCW
Finish Part 2: https://flic.kr/s/aHBqjzYeSc

2) Joe Murphy has a gallery HERE

Friday Jigsaw: Glen River 5k parkrun - July 2022

For this weeks online jigsaw, we have a photo from the Glen River 5k parkrun on the 9th of July 2022. Photo by Mick Dooley.

You can find the 154-piece jigsaw HERE

The 5k parkrun in Tramore Valley Park in Cork City restarts 16th July 2022!

Update 15th July 2022: It's official, the 5k parkrun in the Tramore Valley Park in Cork City is restarting on Saturday the 16th of July 2022 at 9:30am!

The team of volunteers have been training at other parkruns to get used to the system and this is their first outing together. They were hoping to keep it a bit low key to try and keep the numbers down for the first running so that they don't get swamped but once the Echo announced it then that was the end of that!

Just remember that this will be held every Saturday morning at 9:30am, there's no rush to turn up at the first one. 

More info below...

Update 30th June 2022: It now looks as if the 5k parkrun in Tramore Valley Park in Cork City will be restarting in late July or early August of 2022. A team of volunteers has been assembled and they are undergoing training at other local parkruns at the moment.

As with all parkruns, they'd be delighted to have more volunteers so send an email to tramorevalley AT parkrun DOT com if you want to help out.

Remember that once it restarts, it will be on every Saturday at 9:30am. 

The event website is... https://www.parkrun.ie/tramorevalley/

********

Some good news! The 5k parkun in Tramore Valley Park in Cork City will be restarting in 2022.

This 5k parkrun started back in September of 2015 and just 15 events were held there. The final one in January of 2016 attracted a huge field of 533 runners thanks to the hype from Operation Transformation.

Update on the Blackrock Greenway...

Update - 15th July 2022: You can see a gallery of photos HERE

Update - 14th July 2022: The Greenway at Blackrock in Cork City has been closed for the best part of 10 months. The section from Skehard Road to the offramp for Mahon Point reopened a few weeks back.

I was talking to one of the workmen there today and he said that the rest of the Greenway from Skehard Road to Blackrock station would be open later this evening. They were literally just putting the finishing touches on some metalwork of the ramps.

Update 9pm: I can now confirm that it is finally open!

Results of the Dromcollogher 4-mile - 27th June 2022

There was a delay in the 2022 Dromcollogher 4-mile road race results and they are now available HERE

Short report from John Walshe...

KEEPING IT IN THE FAMILY

Aogán MacDomhnaill with the Christy Brosnan Perpetual Cup after winning the Dromcollogher Carnival four-mile road race on Monday evening. Pictured with him are parents Carmel and Mike.

Mike won this historic race back in 1985 and was third M60 on Monday while Carmel finished first in the F60 category. In addition, two other members of the family – sisters Sorcha and Ide – finished second and third in the 5000m at Saturday’s 150th edition of the National T&F Championships in Morton Stadium, Santry.

Notice: Tracton 4-mile road race - Fri 15th July 2022

A new race! Tracton AC are holding their inaugural Tracton 4-mile road race on Friday the 21st of July 2022 at 8pm.

You can pre-enter online HERE

Update: Tracton AC have a FAQ page here... https://www.tracton.org/athletics.html

Info from Tracton AC... "We are delighted to announce the staging of the first 4-mile road race by Tracton AC in beautiful Minane Bridge (near Carrigaline, and 20km south of Cork city). Join us on Friday 15 July at 8pm for a mid-summer’s evening race, along scenic country roads and skirting the stunning south Cork coastline. Delicious refreshments and prize giving will follow at Tracton Art and Community Centre. For those seeking further activity, the option of a post-race dip is only a stone’s throw away at Robert’s Cove or Rocky Bay.

Enter now at: https://www.myrunresults.com/events/tracton_ac_4_mile/4469/details

Entry fee is €15 online, or €20 on the evening of the race.

The race is a chip timed, professionally measured course, with permit from Athletics Ireland (licence no: 22/114). All age 16+ are eligible to run, and there will be cash prizes for all main categories, very kindly sponsored by Pet Essentials in Carrigaline."

As can be seen from the map above, the race takes place just to the south of Minane Bridge which in turn is just over 7kms to the south of Carrigaline.

It's very easy to get to... just go through the centre of Carrigaline and keep going straight. Follow the signposts for Minane Bridge and Robert's Cove.

Guest Post: Fueling on the run for the Long Run ...by Pat Walsh

 ** Fueling on the run for the Long Run **  

Anyone running this weekend needs to be careful and make sure to hydrate well. 

I have had a few queries recently about help with re-fueling on long runs in preparation for a Marathon. Good idea to be thinking about it now as you need to be practising getting some extra fuel on-board during the Long Runs.

Don’t wait until race day and find something doesn’t suit you. It is a Personal choice / taste for everyone so try them out and see what works.

As a general rule of thumb, if you jog for 40 – 80 minutes, you only need to drink water. But if you're running longer than that, you need carbohydrates. 

That's because your body's blood glucose and muscle carbohydrate stores (glycogen)--the preferred fuel for hard-working muscles--become depleted in as little as 60 minutes. 

Most people can get a 10mile without anything extra , feel drained and eat afterwards to replenish but anything longer needs something.

Starting any long run you must be well hydrated and have eaten well in the days coming up to the run. 

That is a MUST.

If not then all the supplements in the world won’t save you.

Try to have a breakfast or some light meal before you run. Take a last minute hit of some form of sugar before you start.

The body holds so much energy and if you are running longer than that length of time, then you need to take something.

Take them from early on in the run and give them time to convert to available fuel for the muscles.

* SPORTS DRINKS
With a mix of water and carbohydrates, sports drinks are quick-and-easy fuel that boost energy and keep you hydrated.
Note :- I liked Lucozade Sport as a fuel / drink. I sometimes mix half / half with water and sip on the run. Find out what is given out in your chosen race and it might help your selection.

* GELS
The convenient single-serving packets make gels a popular on-the-run fuel source.Keep in mind: Gel packages can become a sticky mess when you use them, and you have to drink water each time you down one. Note:- Try a variety of gels during training to find one that agrees with you. (not all do...… as I well know!)

* ENERGY BARS
Great as pre-run or post-run snacks, you can eat bars during a run, too. Bars such as CLIF Bar and PowerBar are jam-packed with carbohydrates and are better than drinks and gels at satisfying hunger during long runs.
Note :- Freeze the bar, chop in little pieces and put in a sandwich bag in your pocket..

* ENERGY CHEWS
Bite-size chews punch up your energy like a jolt of coffee.You can also buy energy tablets and I personally like the Lucozade Tablet. Sports Jellies provide the same function.
Note :- After Mile 3, pop 1 every mile or 2 and it will help late in the day.

Whatever works for you, but don’t delay in experimenting. 

There are loads of other ideas out there and don’t dismiss anything until you try it.

Some eat well ripened bananas on the run. I have eaten a sleeve of Jaffa Cakes during a marathon and they were lovely.

Have a nice week and don’t forget the sunscreen.

#pwr #keeponrunning

Results of the Bere Island Midsummer Run 5k & 10k - Sat 9th July 2022

This was the first running event of four in the Cork Sports Partnership Active Islands Run Series.

5k - First 3 men & women...
1 Shane Kearney 18:32

2 Cian Dunning 19:47

3 Martin Lynch 20:57

7 Siobhan Holland 22:33

8 Mary Sweeney 23:10

16 Lorraine O'Sullivan 25:26

10k - First 3 men & women...

1 Eoin Keegan 37:49

2 Trevor Geary 40:19

3 Vincent O'Sullivan 44:22

10 Roisin Ronayne 49:55

14 Oonagh McCarthy 53:11

15 Marie Therese Brady 53:16

Full results below...

Results of the 5k parkruns in Cork - Sat 9th July 2022

Results of the 5k parkruns around the county on Saturday 9th July 2022. 

Ballincollig Regional Park: 197 this week, 210 last week. Long term average 296.

First 3 men & women...

1 Rupert JORDAN Male VM35-39 Hyde Park Harriers 18:31

2 Diarmuid Ó SÚILLEABHÁIN Male VM40-44 Sportsworld 19:13

3 Philip O CALLAGHAN Male SM30-34 19:20

9 Orla FORKER Female SW30-34 20:57

10 Jean KEYES Female VW40-44 21:01

14 Ella COLLINS Female JW15-17 21:22

Ballincollig results... https://www.parkrun.ie/ballincollig/results/237/

Glen River: 57 this week, 62 last week. The long term average is 81.

First 3 men & women...

1 John LONGAN Male SM30-34 St Finbarrs AC 18:35

2 David MCCOY Male SM30-34 Reading Roadrunners 19:07

3 Tobi GRAB Male VM45-49 Leevale AC 19:56

17 Claire COSTELLO Female VW40-44 24:09

19 Evelyn BARRETT Female VW35-39 24:36

23 Mona EL KAFSI Female VW35-39 25:39

Glen River results... https://www.parkrun.ie/glenriver/results/113/

Mallow Castle: 46 finishers this week, 48 last week. The long term average is 74.

First 3 men & women...

1 Iain BUCKLEY Male JM11-14 19:10

2 Andrzej CHOMICZ Male VM40-44 Mallow AC 19:13

3 Noel EARLY Male VM40-44 St Catherines AC 19:15

20 Kate O'DRISCOLL Female JW10 26:53

21 Laura O'DRISCOLL Female JW10 26:56

22 Catherine ROHAN Female VW45-49 26:57

Mallow results... https://www.parkrun.ie/mallowcastle/results/42/

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 40 this week, 53 for last week. The long term average is 67.

First 3 men & women... This 5k parkrun is cancelled for the next 4-6 weeks due to building works at the Pobalscoil.

Youghal results... 

Macroom Desmense: 26 this week, 27 last week. Long term average is 53.

First 3 men & women...

1 Conor LUCEY Male VM35-39 18:56

2 Matt MURPHY Male JM15-17 21:23

3 Brian WALSH Male JM11-14 22:26

9 Noreen STEWART Female VW40-44 25:10

10 Marie CONDRON Female VW35-39 25:28

13 Sinead TWOMEY Female VW35-39 27:52

Macroom results... https://www.parkrun.ie/macroomcastledemesne/results/382/

Clonakilty: 33 finishers this week, 25 finishers last week. Long term average 36.

First 3 men & women...

1 Mícheál Ó SÉ Male VM40-44 19:12

2 Paul TYRO Male VM40-44 19:47

3 Jeremy MOLONEY Male SM30-34 21:11

10 Lyndsey TYRO Female SW30-34 25:22

11 Niamh O'BRIEN Female SW30-34 25:40

12 Ciara RIDGE Female VW40-44 27:10

Clonakilty results... https://www.parkrun.ie/clonakilty/results/337/

Glengarriff Woods: There were 41 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 33  last week, long term average is 59.

Top 3 men & women...

1 Richie LYNCH Male VM35-39 20:38

2 Tony WALSH Male VM50-54 Bohermeen AC 20:48

3 Cathal MINEHANE Male VM40-44 21:46

4 Breda LYNCH Female VW35-39 23:30

6 Alannah MADDOCK Female JW10 26:35

8 Edwina FARRELL Female VW50-54 27:32

Glengarriff results... https://www.parkrun.ie/glengarriff/results/254/

Bere Island: 66 this week, 28 last week, long term average of 46. 

First 3 men & women...

1 Johnny GARRETT Male VM40-44 19:40

2 Unknown 

3 Dave CARR Male SM30-34 21:02

6 Michelagh MURPHY Female SW18-19 22:33

9 Catherine AIREY Female SW25-29 Highgate Harriers 23:01

10 Siobhan HOLLAND Female VW45-49 Eagle A.C. 23:11

Bere Island results... https://www.parkrun.ie/bereisland/results/341/

Castlehaven: 35 finishers this week in Rineen Woods. 23 last week. Long term average 29.

First 3 men & women...

1 Rian HOLTON Male JM11-14 24:42

3 Liam LAVERY Male SM30-34 Dub Runners of Belfast 26:15

4 Danny SMITH Male VM60-64 26:29

2 Clare LAVERY Female SW25-29 25:59

7 Tanja NARANCIC Female VW40-44 Crusaders Athletic Club 28:14

8 Olwyn DUNNE Female VW55-59 Crusaders Athletic Club 28:17

Castlehaven results... https://www.parkrun.ie/castlehaven/results/262/