Google+ Running in Cork, Ireland: November 2022

Sunday, November 27, 2022

Results of the Macroom Bypass 10-mile & 5k - Sun 27th Nov 2022

With the new Macroom bypass opening on the 8th of December, the local club West Muskerry AC organised a 10-mile and 5k road race on it today before it opened.

In the 5k race, there were 187 finishers while there were 138 in the 10-mile. 

Considering it's probably a one off and unique event, I thought the 10-mile would have got more runners as it's not every day you get to run on a new bypass. The opening date for the bypass was only announced relatively recently so that may have been a factor.

5k - Top 3 men & women...
1 113 Johnny Collins Kilkenny City Harriers A.C. M 0:16:26 0:16:27  
2 125 Cillian Mac Namara Leevale A.C. M 0:16:51 0:16:52  
3 151 Adhamh O Leary St. Finbarrs A.C. M 0:16:56 0:16:57  
10 467 Rachael O'Shea F 0:19:22 0:19:23  
14 314 Éanna Duff F 0:19:42 0:19:44  
18 154 Saoirse Twomey West Muskerry A.C. F 0:20:23 0:20:25

10-mile - Top 3 men & women...
1 399 Derek Griffin M 55:31  
2 419 Brian Murphy M 55:45  
3 415 Michael Herlihy North Cork AC M 57:06
9 455 Carol Finn F 1:03:17  
10 264 Clara Ryan Midleton A.C. F 1:03:28  
20 234 Joe Donovan Togher A.C. F 1:08:55

1) Joe Murphy got some nice photos...
...5k - Album 1 & Album 2
...10 Mile - Album 1, Album 2, Album 3 & Album 4

Saturday, November 26, 2022

Results of the Clonakilty Marathon, Half-Marathon & 10k - Sat 26th Nov 2022


Due to some flooding on the course near the coast, the marathon in Clonakilty was cancelled this year. The half-marathon and 10k however though did go ahead with just over 1400 runners crossing the finish line.

When you consider that it was wet and windy and that half of the 5k parkruns in Cork were cancelled on the same day, 1400 plus runners is a big turnout for an event in West Cork. If the weather was fine then it would have been obviously larger.

A few days ago I posed the question if €50 for a 10k race was too expensive... link here

Well, there were 525 finishers in the Clonakilty 10k so perhaps €50 isn't too expensive despite what many people think.

The one thing I noted about the 10k results is that only 20 runners ran under 45 minutes on what is a reasonably good course. It suggests that the faster club runners gave this one a skip but there were many more runners who were more than happy to enter.

Half-Marathon... Top 5 men & women...

1 Tudor Mircea MOLDOVAN Clonliffe Harriers M MS 426 1:13:21
2 Alexander WALLACE St Cocas AC M M40 312 1:13:32
3 Danny MULLINS M MS 1377 1:16:22
4 Simon NOLAN Bandon AC M MS 296 1:17:05
5 Niall SHEIL St Killians AC M M40 1632 1:17:38
1 Carmel WARD Raheny Shamrock AC F F40 313 1:30:36
2 Jean LUCEY F FS 352 1:31:12
3 Sinead RIGNEY F FS 1851 1:31:53
4 Mary O'SHEA Gneeveguilla AC F F40 1743 1:34:40
5 Karen WALSH F F40 1754 1:34:44

Full half results HERE

10km... top 3 men & women...

1 Garrett LORDAN Clonakilty Road Runners M 2215 (33:40) 33:43
2 Tadhg O SULLIVAN Bweeng Trail Blazers M 2573 (34:09) 34:13
3 Connor MCCRORY Bweeng Trail Blazers M 2227 (37:45) 37:49
8 Catherine MURPHY Eagle AC F 2602 (40:34) 40:35
15 Suzanne PURCELL F 2390 (42:31) 42:35
17 Jackie CARTY Kilmore AC F 2490 (43:27) 43:27

Full results HERE

Results of the 5k parkruns in Cork - Sat 26th November 2022

Results of the 5k parkruns around the county on Saturday 26th November 2022. Lots of cancellations this week. Between the 5 remaining events, there were around 106 participants.

Ballincollig Regional Park: 202 this week, cancelled last week. Long term average 290.
First 3 men & women... CANCELLED
Ballincollig results... 

Tramore Valley Park: 170 runners took part in this event. Last week was 263. The long term average is 163.
First 3 men & women... CANCELLED
Tramore Valley Park results... 

Glen River: 56 this week, 78 last week. The long term average is 76.
First 3 men & women... CANCELLED
Glen River results... 

Mallow Castle: 26 finishers this week, 45 last week. The long term average is 67.

First 3 men & women...
1 Ronan MOYNIHAN Male VM40-44 Crusaders Athletic Club 18:34
2 Tomás KIELY Male JM11-14 North Cork AC 18:44
3 Maurice O'BRIEN Male VM40-44 20:54
6 Eadaoin BOAG Female JW15-17 21:41
10 Aoife MCSWEENEY Female SW20-24 24:54
15 Clodagh BENNETT Female VW40-44 29:11

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 27 this week, 62 last week. The long term average is 64.

First 3 men & women...
1 Micheal CRONIN Male SM30-34 20:31
7 Daniel MOLINUEVO Male VM40-44 25:43
3 Ian MURPHY Male VM50-54 24:50
2 Claire MURPHY Female VW50-54 24:47
4 Saoirse KINSELLA Female JW11-14 25:07
5 Deirdre ANSBRO Female VW40-44 25:24

Macroom Desmense: 24 this week, 45 last week. Long term average is 52.

First 3 men & women...
1 Padraig SHEAHAN Male VM55-59 Millstreet Athletic Club 21:37
2 Rafal SZULHAN Male VM45-49 21:59
3 Richie FITZGERALD Male VM50-54 23:49
8 Maretta BRENNAN Female VW55-59 Volunteers parkrun Club (Unofficial) 27:33
11 Colette RYAN Female VW55-59 Douglas Meet and Train 28:32
15 Lisa DAVIDSON Female VW45-49 Forth Valley Canicross 30:53

Clonakilty: 38 finishers this week, 30 finishers last week. Long term average 37.
Clonakilty results... 

Glengarriff Woods: There were 82 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 62  last week, long term average is 58.
Top 3 men & women... CANCELLED
Glengarriff results... 

Bere Island: 13 this week, 32 last week, long term average of 46. 

First 3 men & women...
1 Michelagh MURPHY Female SW18-19 22:46
4 Mags O NEILL Female VW45-49 Beara AC 29:46
5 Edel MURPHY Female VW55-59 31:01
2 Breandan MURPHY Male SM20-24 25:17
3 Ian SLOYAN Male VM40-44 27:09
7 Tadhg HOBBS Male JM15-17 32:35 

Castlehaven: 16 finishers this week in Rineen Woods. 16 last week. Long term average 29.

First 3 women & men...
1 Shane HURLEY Male VM35-39 23:40
3 Declan RICE Male VM40-44 27:29
4 Jon BOYCE Male VM40-44 Beeston AC 27:42
2 Catherine AIREY Female SW25-29 Highgate Harriers 26:25
5 Eva O'KEEFFE Female SW20-24 27:59
6 Anne-Marie GREEN Female VW55-59 29:05

Ballincollig 5k parkrun cancelled - Sat 26th Nov 2022

 After a short respite, the Ballincollig 5k parkrun is cancelled again due to flooding.

Friday, November 25, 2022

Friday Jigsaw: Charleville Half-Marathon No2

For this weeks online jigsaw, we have another photo from the 2022 Charleville Half-Marathon.

This one has 126-pieces and you can find it HERE

Thursday, November 24, 2022

€50 for a 10k road race... How much is too much?

I was updating the race calendar recently with all types of entry fees for the various distances on offer. The one event that really stood out was the 10k race as part of the Clonakilty marathon with an entry fee of €50.

The entry fee for this years Clonakilty marathon was €70 and it was €60 for the half, both kind of par for the course in terms of prices for these kinds of distances.

Their 'mini-marathon' is a 10k race which at €50 is roughly double the price of other similar races of this kind of distance. Not only was it €50 but there was an additional 'transaction fee & postage' which probably brought the total cost up to around €55 for a 10k race!

To me, it seems very expensive but maybe it's not for others?

I could play devil's advocate here and suggest the following...

1) The dry fit tops... I've done the Clonakilty marathon several times and they gave out a fine long sleeve running top for the race. I've used mine for training and with all of the washes, they never seemed to fade or degrade. They mightn't be from a brand like Nike or Asics but they seem pretty good.

2) The medal... Not really my thing but the Clon organisers do seem to go to some trouble to make it a special item to mark the occasion rather than some generic thing.

3) The buzz... Between the marathon, half-marathon and 10k, there is a buzz about the event in Clonakilty with all the people taking part. Some people like the buzz of a big event.

4) Weekend away... Some people might be doing the 10k as part of a weekend away. Maybe their friends are doing the full or half and the 10k suits their needs perfectly. Add in the cost of accommodation and meals and the race entry fee is soon only a small part of the overall cost.

It's easy to be critical of race entry fees if you're a regular at road races but for someone else, this race might be a one off. For a busy person on a good salary, €50 to take part in a sporting event might be no big deal.

In the USA, high entry fees for road races like this seem to be the norm and it does seem to me that we are heading in that direction. In 10-years time, will €50 for a 10k road race in Ireland be the norm?

In 2023, we will have the introduction of the new 'One-Day Licence' which will add €3 for non-club runners in events with Athletics Ireland permits. This is bound to increase the upward pressure on race entry fees.

At the end of the day, it's up to race organisers what they want to charge and it's up to runners to decide how much they are willing to pay. But €50 for a 10k road race still sounds very expensive.

The question remains... How much is too much???

Wednesday, November 23, 2022

Cork BHAA calendar for 2023 announced

The Cork BHAA have released their provisional calendar for 2023 and there are 18 events listed. That is up from the announcement of 14 events for 2022 about a year ago. It's now pretty much back to business as usual.

There are all the usual races... the UCC 10k makes a return, the popular PwC 5k is on again and there is the usual busy Summer of evening races.

The one that I noticed has changed is that the Defence Forces have gone from 5k to 4-miles.

They have the Cork to Cobh 15-mile listed for October but I can't see it going ahead with the current traffic levels.

The list is provisional so there are bound to be some changes.

Dates and time may change

Sun. 8 January 11.00 am ESB Cross Country Challenge 5km Beaumont Park, Blackrock
Sun. 22 January 11.00 am BHAA Dupont-IFF 5km Little Island
Sun. 12 February 11.00 am Janssen Pharmaceuticals 6km Little Island
Sun. 5 March 11.00am MTU 5km MTU (formerly CIT), Bishopstown
Sun. 2 April 11.00am UCC / Carmel Lynch Memorial 10km Lee Road - Straight Rd cct

Wed. 12 April 7:30pm PWC 5k 1 Albert Quay
Wed. 26 April 7.30 pm Stryker 4 Miles Community Centre, Carrigtwohill
Wed. 10 May 8.00 pm Pfizer’s 6 Miles Ringaskiddy
Tue. 23 May 8.00 pm John Buckley Sports 5km Marina
Wed. 14 June 8.00 pm Musgrave S&S Club 5km Cork Boat Club
Wed. 28 June 8.00 pm DePuy Synthes 4 Miles Ringaskiddy Community Centre
Wed. 19 July 8.00 pm Gas Networks Ireland 5km Cork Boat Club
Wed. 02 August 8.00 pm Novartis 5km Ringaskiddy
Wed. 30 August 8.00pm Cork Mental Health Staff 5k Little Island Community Centre

Sun. 1 Oct 8 am BHAA Cork-Cobh 15 Miles
Sun. 15 Oct 11.00 am Defence Forces 5k  Ringaskiddy
Sun. 20 Nov 11.00 am Cork BHAA TBC
Sun. 17 Dec 11.00 am Cork Simon Christmas Run 5km Blackrock Hurling Club, Blackrock

I'll update the race calendar with the Cork BHAA events for 2023 and if there are any changes, I'll update it.

Monday, November 21, 2022

Results of the Cloyne Commons 4k - Sun 20th Nov 2022

The first race in the Cloyne Commons 4k series was held on Sunday the 20th of November and attracted a large field of 294 runners.  

Top 3 men & women...
1 Aidan Noone Leevale AC M 12:38
2 Tony Forrestal Midleton AC M 12:41
3 Keith Kelly Youghal AC M40 12:56
33 Vicky Spiteri Midleton AC F35 15:16
42 Analise Hutch East Cork AC F 16:00
48 Eileen Leahy Midleton AC F 16:17

Full results below...

Sunday, November 20, 2022

Results & Photos of the Skibbereen 10-mile & 5-mile road race - Sun 20th Nov 2022

Danny Mullins (#820) wins the 2022 Skibbereen 10-mile road race in 56m 04s

The Skibbereen 10-mile & 5-mile road race was held on Sunday the 20th of November 2022. A total of 156 runners took part with 72 in the 10-mile and 84 in the 5-mile. The races were organised by Skibbereen AC.

Most of the races in 2022 have had numbers which were well down on their 2019 editions. The Skibbereen races in contrast were up an impressive 42%. The numbers at races in West Cork have declined a lot over the last decade so it's good to see one growing.

Top 3 men & women in the 10-mile...
1 Danny Mullins Bantry     56:04 SM 820
2 Justin Ryan Tried and Tested Tri Club     56:48 SM 831
3 John Collins Cork Track Club     57:06 SM 874
9 Clara Ryan St Finbarrs AC   1:04:49 SF 830
11 Nollaigh O'Neill Leevale   1:05:16 SF 826
16 Linda O Connor Forest Hill   1:06:13 SF 868

Full 10m results HERE

Age category winners 
M40 Kevin Wilmot Bandon AC 58:06 still running good 
M45 John O Donnell Clonakilty RRAC 1:04:29 good running 
M50 Patrick McCarthy Drimoleague 1:05:11 still running good 
M55 Denis Kelleher Midelton 1:13:43 fantastic running we think Denis been with us a few times before 
M60 Frank Lingwood sanctuary runners 1:44:41 good man Frank 
Junior Men Mabcus Adams (Marcus) skibbereen 1:30:08 

Top 3 men & women in the 5-mile...
1 Killian Lynch West Limerick AC  27:10 SM 381
2 Fergus Nugent Eagles AC  27:47 SM 421
3 Darragh Mulcahy St Finbarrs AC 28:21 SM 420
7 Jean Lucey Macroom     32:19 SF 348
15 Orla Hayes Leevale     34:26 SF 408
18 Ellen McCarthy Skibbereen 35:46 SF 384

Full 5m results HERE

Age categories - 5 mile
1st M40 Brian Harte Rosscarbery  35mins 
1st M45 Liam Limrick Rosscarbery  34:14 
1st M50 Joe Coffey Skibbereen 31:14 
1st M55 Donie Sullivan Killarney 48:08
1st M60 Gerard Hourihane Skibbereen 42:03 
1st JM James McCarthy Skibbereen 33:19 
1st F40 Shiela Lynch Skibbereen 43:43
1st F45 Claire O Donovan Skibbereen 40:21
1st F50 Sandra Lynch Crookstown 48:12 
1st F55 Mary O'Donovan Skibbereen 41:57 
1st F60 Rosemarie O'Mahoney Rosscarbery Steam Runners 56:26
1st JF Ciara Delaney Skibbereen AC 40:11 

Killian Lynch of Wes Limerick AC was first in the 5-mile race with a time of 27m 10s


1) Garry Minihane has a number of nice galleries...

a) Album 1 b) Album 2 c) Album 3 d) Album 4

2) Skibbereen AC have some finish line photos HERE and HERE

(800 numbers are all ten milers & the 5 Milers are the lower numbers 300/400 range)

Results & Photos of the Cork BHAA Cork Mental Health 5k... Sun 20th Nov 2022

First 3 women in the Cork BHAA Mental Health 5k (L-R)... Carol Finn 3rd, Kate McDonald 1st & Hannah Steeds 2nd. Photo: Mick Dooley

This Cork BHAA 5k road race in Little Island was held on a nice sunny morning with 232 runners taking part.

1 Joe Cocoman 00:15:42 Temp Reg
2 John Meade 0/40A M1 00:15:44 Dept of Ed
3 Eric Curran M2 00:15:46 Merck
17 Kate McDonald 00:17:03 Temp Reg
19 Hannah Steeds F1 00:17:11 Eli Lilly
28 Carol Finn F2 00:18:08 Carol Finn Physical Therapy

Full results HERE


1) Joe Murphy has some photos HERE and of the prizegiving HERE

2) Mick Dooley has some photos HERE

First 3 men in the Cork BHAA Mental Health 5k (L-R)... John Meade 2nd, Joe Cocoman 1st & Eric Curran 3rd

Saturday, November 19, 2022

Results of the 5k parkruns in Cork - Sat 19th November 2022

Results of the 5k parkruns around the county on Saturday 19th November 2022. Between the 10 events, there were around 748 participants.

Ballincollig Regional Park: 202 this week, cancelled last week. Long term average 290.

First 3 men & women...
1 Cullen LYNCH Male SM25-29 Togher AC 17:58
2 Owen DWYER Male VM40-44 18:22
3 Conor O'NEILL Male VM40-44 18:29
5 Carmel CROWLEY Female VW50-54 19:50
19 Karen SCULLY Female VW40-44 21:53
50 Liz O'DONOVAN Female VW40-44 Cambridge and Coleridge AC 24:06

Tramore Valley Park: 170 runners took part in this event. Last week was 263. The long term average is 163.

First 3 men & women...
1 Tommy CONNOLLY Male SM20-24 15:19
2 Charlie GAFFNEY Male SM20-24 Leevale AC 15:28
3 Fearghal DESMOND Male SM18-19 Leevale AC 15:29
20 Sorcha DALY Female JW15-17 20:50
22 Clare MADDEN Female VW35-39 Togher AC 21:00
23 Clodagh KELLEHER Female JW15-17 21:08

Glen River: 56 this week, 78 last week. The long term average is 76.

First 3 men & women...
1 Willie WALSH Male VM45-49 Carraig na bhFear AC 19:04
2 Timmy COLBERT Male JM15-17 19:08
3 Cian MCCAFFERTY Male SM30-34 19:36
8 Sally-Ann LYNCH Female SW30-34 21:56
17 Hannah COFFEY Female JW11-14 24:58
19 Edel KELLEHER Female VW50-54 25:11

Mallow Castle: 45 finishers this week, 52 last week. The long term average is 68.

First 3 men & women...
1 Tadhg SULLIVAN Male SM25-29 17:12
2 Donal COLLINS Male VM45-49 Bweeng Trail Blazers 18:34
3 Colm SHEEHAN Male VM50-54 Mallow AC 19:30
6 Eileen O' KEEFFE Female VW55-59 20:55
17 Nicole O'CALLAGHAN Female JW11-14 25:41
20 Kate MCSWEENEY Female SW30-34 26:59

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 62 this week, 35 last week. The long term average is 64.

First 3 men & women...
1 Cody COUGHLAN Male JM15-17 20:59
2 Brendan COLEMAN Male VM45-49 21:08
4 Darragh MARTIN Male VM40-44 23:26
3 Stephanie ILSLEY Female VW60-64 22:29
6 Emma O CONNOR Female VW40-44 23:36
10 Susan DINEEN Female VW40-44 24:19

Macroom Desmense: 45 this week, 61 last week. Long term average is 52.

First 3 men & women...
1 Conor LUCEY Male VM35-39 18:16
2 Craig HARRINGTON Male SM30-34 Cork Track Club 18:36
3 Jude MURPHY Male JM15-17 19:09
21 Noreen STEWART Female VW40-44 24:24
23 Marie MCCARTHY Female VW45-49 26:01
25 Jenny O SHEA Female SW30-34 26:42

Clonakilty: 38 finishers this week, 30 finishers last week. Long term average 37.

First 3 men & women...
1 Mícheál Ó SÉ Male VM40-44 19:08
2 Patrick DEVINE-WRIGHT Male VM50-54 Axe Valley Runners 19:09
3 Barry CRONIN Male VM45-49 21:42
14 Susan STEELE Female VW45-49 25:22
17 Hannah DW Female VW50-54 27:01
18 Pauline CALLAN Female VW45-49 27:09

Glengarriff Woods: There were 82 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 62  last week, long term average is 58.

Top 3 men & women...
1 Matthew BOYLE Male SM20-24 18:57
2 Conor MURPHY Male VM45-49 Beara AC 19:00
3 Darragh COPPINGER Male JM11-14 19:02
10 Niamh CASEY Female VW35-39 23:37
11 Ann HORAN Female VW40-44 23:41
13 Maria HURLEY Female VW60-64 Bantry Athletic Club 24:09

Bere Island: 32 this week, 21 last week, long term average of 46. 

First 3 men & women...
1 Mark MURPHY Male VM40-44 19:10
2 Aonghus O'CLEIRIGH Male VM60-64 20:46
5 Breandan MURPHY MaleSM20-24 25:26
3 Michelagh MURPHY Female SW18-19 23:04
4 Patricia OCLEIRIGH Female VW55-59 Raheny Shamrock AC 25:12
6 Annie OSULLIVAN Female JW11-14 27:30

Castlehaven: 16 finishers this week in Rineen Woods. 23 last week. Long term average 29.

First 3 women & men...
1 Florence FITZGERALD Male SM30-34 22:18
2 Michael WILSON Male VM50-54 28:58
8 Andrew BURNS Male VM45-49 34:53
3 Siobhan RYAN Female VW40-44 2018 Operation Transformation 29:59
4 Celine BUCKLEY Female VW50-54 Castlehaven GAA 30:52
5 Sile COLLINS Female SW25-29 30:57

Guest Post: Heart Rate for Running Pat Walsh

** Heart Rate For Running ** 💕💓💞

Hope this is of some help. It may not be for everyone and that is fair enough. Also there are many different theories and takes on this, this is just my effort and may not be what everyone else believes in.

First and foremost you need to know what your own Maximum Heart Rate is.

One rule of thumb to give a rough idea is 220 minus your age. So a 40 year old would have a Max of 180. This is general and can be different in many runners with higher or lower values. Don't be surprised to be 10 beats higher or lower.

You could go to one of the many testing labs where they will test you and give you an accurate figure.


Go to a 5K race, run hard for 2 miles and then flat out for the last one. You Heart Rate as you cross the line will be as close to max as you need. 😱😱

So now that you know your Max then you need to know which zones you are working while training or racing.

Refer to chart / picture below and see where you fit in. Use your own Max Heart Rate, not your age, at this stage and see the Zones that you are working in.

Example of a runner with a Max of 180. (Please adjust for yourself. Msg me and I will do it for you) 

** Zone 1 ** VO2 Max: 90-100% :162 -180 

Max effort and you cannot stay in this zone too long. You should be getting there in training at intervals or tempo running and this is vital for improving. It is also where you will spend most of a 5K race and maybe last few miles of a 10mile race. You should NOT be in this during a Marathon. You will not have the capacity to convert any fuels into an energy form and so are in danger of hitting an energy low (The Wall)

** Zone 2 ** Anaerobic: 80-90% 144 -162 

This is where a lot of the hard work is done. This is a comfortably hard effort during which you can only say short, broken sentences. You should be here in tempo runs and for most races after warm-up. Careful in Marathons and Half Marathons as you will have limited energy supply. That is a reason for starting slow and getting up to pace later in the run.

** Zone 3 ** Aerobic: 70-80% 126-144 

Used for the bulk of training, this relaxed effort allows you to hold a conversation. This is where a lot of long easy runs happen. Lots of training time in here but don’t stay here all the time. This is Saturday morning running group pace where all chatting and laughing. You can eat and drink in this zone and it will convert to energy.

** Zone 4 ** 

Weight control: 60-70% 108-126 This is a very comfortable effort used for warm-up and cool-down.. The reason it is called weight control is the amount of oxygen available from your lungs to help the energy process. So if running in this zone you can convert fat stores (love handles) into readily available energy to be used as you run. Useful at times to burn off old stores but the overall training improvement is not great in this zone.

Ok if you are still with me thanks. I could write more but it would be too detailed. Know your zones and when it is correct to be in each one for each training session and race. 

* Train in all the zones 1 to 4 each week for Maximum benefit. A slow run, some tempo or intervals and a nice handy long run will touch each zone in a given week.

* Don’t exclusively train in One zone ONLY as you will limit your improvement. Train for too long in zone 1 and 2, you will end up exhausted and injured

* Analyse your races and training runs and see where you were operating.

* Good Tip If you are used to seeing your HR steady on certain runs and one day it goes higher. This can be a sign the body is run down or about to get an infection or cold so be careful and mind yourself.

* Maybe on some run change from Pace to HR as the main face on your watch. Run according to the zone you should be in and don’t worry about the pace. It is a good way to run.

* HR is higher on hot sweaty days and lower on the cool days. It depends on body temperature and what it has to do to regulate. So very hot humid days you will not do what you intended as your HR is high and the body is working too hard.

*** Most important. Everyone over 40 should know their Max heart rate. You cannot be hitting the 95-100% too often. Personally when I hit that mark I slow down as not putting myself under that pressure. 

Rule 1 of running – Get home safely.

Hope that is of some help and not too detailed or too technical.

Have a good weekend

#pwr #keeponrunning

Friday, November 18, 2022

Friday Jigsaw: Charleville Half-Marathon 2022

For this weeks online jigsaw, we have a photo of some runners approaching the finish of the 2022 Charleville Half-Marathon.

You can find the 99-piece jigsaw HERE

Thursday, November 17, 2022

Notice: Skibbereen 10-mile & 5-mile road races - Sun 20th November 2022

A 10-mile road race is often called a classic race at a classic distance as it requires both endurance and speed. Traditionally, most 10-milers take place in the Springtime but Skibbereen AC are holding one in West Cork on Sunday the 20th of November 2022. There is also a 5-mile option for anyone preferring a shorter distance.

This is very much a traditional type of road race with loads of refreshments afterwards (i.e. tea, coffee, sandwiches, cakes, etc) and there are hot showers in the GAA club changing rooms.

Proceeds from both races go towards the Palliative Care Services in Skibbereen Community Hospital and the club itself.

Entries HERE

Wednesday, November 16, 2022

Notice: Run in memory of the late Mary Toher in Carrignavar - Sat 19th Nov 2022

Following the recent passing of Mary Toher, Marathon Club Ireland are organising a run in Carrignavar on Saturday the 19th of November 2022.

While the main event is a full marathon starting at 8:30am, it is open to all runners and walkers.

The course is a one-mile loop and people can run whatever distance they like. There will probably be runners on the course until 1:30pm so anytime in the morning would do.

There will be a bucket for donations and the funds go towards cancer research and the purchase of a special mattress for St Mary's Ward in CUH.

The venue is Colaiste an Chroi Naofa which is just to the east of Carrignavar.

Tuesday, November 15, 2022

The 2022 Dublin Marathon and the missing 10,000...


Just after the 2022 Dublin Marathon, the Irish Independent carried an article titled 'How did 10,000 runners ‘go missing' from Dublin Marathon?'

The article leads with the statement... "More than 10,000 runners failed to make it across the finishing line of the Dublin Marathon, suggesting a drop out rate of 40pc. Organisers had boasted about 25,000 people being “registered and ready" to take part in the race last Sunday."

I had a look at the numbers for 2022 and they are shown in the chart above. On the day, a total of 14,847 runners crossed the finishing line with a further 329 starting the race but not finishing (DNF).

The obvious answer for the 10,000 shortfall is that most of those people entered the race back at the end of 2019. Then along comes the pandemic and there's the best part of a three year gap between when people entered and when they were supposed to run.

In that time, a lot of people have moved on to other things or just lost interest. For the likes of a  marathon, it's a big commitment for most people in terms of time and training. It's not like a 5k or 10k race where regular runners could just turn up and get around.

Race Director Jim Aughney told the Irish Independent as much in his response... “We had 25,000 registered, but we had entries from 2020, transferred to 2021 and then again into 2022. Many, it looks like, had not continued their training, and decided not to go on Sunday, but we had no way of determining that in advance. We would have a fall-off each year, but because of the three-year gap on most entries, the fall-off was higher than normal this year.

The percentage of 'no-shows' in 2022 was around 39%. I had a look back at 2019 and the percentage then was 21% which probably around the norm for a race of this length.

It's very probable that this 'missing 10,000' was just a one-off and it'll be back to around 20% no-shows again in 2023.

Saturday, November 12, 2022

Results of the Eyeries 5-mile road race - Sat 12th Nov 2022

The Eyeries 5-mile road race was held this year on Saturday 12th November 2022 with 128 runners crossing the finish line.

As can be seen from the chart above, this is the lowest number ever for this race and is down 26% on the figure for 2021.

While most races this year are down on the pre-pandemic numbers, quite a few races restarted in Q4 of 2021. In that light, both this year and last year are both post pandemic races.

128 runners is still a pretty good number for a road race on the Beara Peninsula, especially for one in November. Despite that, 26% is still a pretty large drop from last year and nowhere near the 180-200 that they used to get before.

Top 3 men & women...
1 Donal Coakley Leevale A.C. M 26:59
2 Anthony Mannix Cork Track Club M 27:29
3 Nick Hogan M 28:32
4 Aoife Cooke Eagle A.C. F 28:42  
15 Rosaleen Mackeown Leevale A.C. F45 32:39  
18 Rachel Hawker Kenmare A.C. F 33:53

Full results HERE

Results of the 5k parkruns in Cork - Sat 12th November 2022

Results of the 5k parkruns around the county on Saturday 12th November 2022. Between the 9 events, there were around 627 participants.

Ballincollig Regional Park: 164 this week, cancelled last week. Long term average 291.
First 3 men & women... CANCELLED DUE TO FLOODING
Ballincollig results... 

Tramore Valley Park: 263 runners took part in this event. Last week was 264. The long term average is 159.

First 3 men & women...
1 Barry MEADE Male VM35-39 16:52
2 James MURPHY Male VM35-39 17:53
3 John HERLIHY Male VM40-44 17:55
13 Nollaigh O'NEILL Female VW50-54 Leevale AC 19:44
27 Nicole BUTLER Female SW25-29 21:32
33 Niamh SHEEHAN Female SW30-34 Togher AC 21:58

Glen River: 78 this week, 70 last week. The long term average is 76.

First 3 men & women...
1 Finbarr ODWYER Male VM45-49 Leevale AC 18:11
2 Rob CRUSHER Male VM55-59 Giffnock North AAC 19:50
3 Timmy COLBERT Male JM15-17 20:10
8 Emily CRUSHER Female SW20-24 Giffnock North AAC 21:36
10 Charlotte BISHOP Female VW35-39 22:07
12 Olga OLOUGHLIN Female VW40-44 22:21

Mallow Castle: 52 finishers this week, 52 last week. The long term average is 68.

First 3 men & women...
1 Karol MAKAREWICZ Male VM35-39 17:43
3 Finbarr KELLEHER Male VM35-39 19:18
4 Fanahan MCSWEENEY Male SM25-29 19:34
2 Emma FLYNN Female JW11-14 North Cork AC 18:54
6 Isobel KELLEGHER Female JW15-17 20:25
14 Amy COTTER Female JW11-14 24:05

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 35 this week, 49 last week. The long term average is 65.

First 3 men & women...
1 James 0 MAHONY Male VM35-39 20:49
2 Eoin COYNE Male SM30-34 21:59
4 Aaron DALY Male JM11-14 23:41
3 Stephanie ILSLEY Female VW60-64 22:28
5 Susan DINEEN Female VW40-44 25:09
6 Josephine O SULLIVAN Female VW45-49 25:35

Macroom Desmense: 48 this week, 48 last week. Long term average is 52.

First 3 men & women...
1 Conor LUCEY Male VM35-39 18:33
3 Matt MURPHY Male JM15-17 21:43
4 Andrzej CHOMICZ Male VM40-44 Mallow AC 22:13
2 Jean LUCEY Female VW35-39 19:49
12 Valerie NEVILLE Female VW40-44 23:18
14 Olga O'SULLIVAN Female VW45-49 Eagle A.C. 23:28

Clonakilty: 30 finishers this week, 33 finishers last week. Long term average 37.

First 3 men & women...
1 Craig HARRINGTON Male SM30-34 Cork Track Club 18:48
2 Mícheál Ó SÉ Male VM40-44 19:40
3 Chris HAYES Male VM35-39 21:21
12 Edel HAYES Female SW30-34 26:36
13 Marian MCCARTHY Female VW35-39 27:09
14 Amy KELLER Female SW30-34 27:24

Glengarriff Woods: There were 64 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 72  last week, long term average is 58.

Top 3 men & women...
1 Micheal COPPINGER Male JM11-14 21:00
2 Angus YELLOWLEES Male SM25-29 21:38
3 Cormac WHOOLEY Male SM30-34 21:46
8 Niamh CASEY Female VW35-39 23:17
9 Ann HORAN Female VW40-44 23:29
12 Fleur HINDLEY Female VW55-59 24:47

Bere Island: 21 this week, 32 last week, long term average of 46. 

First 3 men & women...
1 Colin ARCHER Male VM35-39 19:46
2 Unknown   
3 Unknown
12 Edel MURPHY Female VW55-59 29:59
14 Catherine SULLIVAN Female VW50-54 31:51
16 Sheila WALSH Female VW45-49 46:21

Castlehaven: 23 finishers this week in Rineen Woods. 26 last week. Long term average 29.

First 3 women & men...
1 Jerry KEOHANE Male VM35-39 21:34
2 Florence FITZGERALD Male SM30-34 22:00
3 Padraig COURTNEY Male VM40-44 Castlehaven GAA 23:15
5 Niamh O'BRIEN Female SW30-34 25:32
6 Catherine AIREY Female SW25-29 Highgate Harriers 26:43
8 Sharon LEVIS Female VW40-44 29:20

Garda hops on the Luas for the 2022 Dublin Marathon

Various media sources are covering the story of how an off-duty member of the Garda Anti-Corruption Unit used the Luas for part of this years Dublin Marathon!

It's reported that this individual did the first half of the marathon at 10-minutes per mile pace but the average for the second half was 6-minutes per mile! This then put them into the top 6% of all finishers.

A spokesperson for the Dublin Marathon organisers said that an investigation has been completed and the runner in question has handed back their finishing medal and t-shirt.

Their name and time has also been removed from the results.

Someone quipped that the person involved was named Carl Luas! 😂

Guest Post: The New Year... by Pat Walsh

 ** The New Year **

Yes it is only the 12th November but it isn’t that far away. Is Next Year going to be a good running Year for you.

Lots of unknowns with the economy and the cost of everything but going for a run with a few friends locally doesn’t cost much and an occassional nearby race to test where you are.

Organisers are going to have to look at entry fees or else some races will actually not survive. There are huge costs involved and everyone knows that, but does it need a huge prize fund. That only attracts the elite while the majority of us are just happy to run. 

Fuels costs are gone mental, so long distances will have to be considered and if it involves an overnight stay in a Hotel then suddenly we are in the silly money category. Yes people will run races but not as many, when they are being charged 20 for a 5k and upwards of 50 to run a half-marathon. That means some races will not even cover their costs if numbers don’t enter.

Point of my article today was not to moan but just encourage you to run.

It is good to start the New Year ready to train / run / race, so maybe starting now a simple block of 6 / 7 weeks of training (think of it as pre-season) and be in the right place to kick on in January.

2 midweek runs and a long run at the weekend would do wonders. Build to it gradually if this seems too much. Do the sessions but less miles. You could do speed work instead of 1 of the midweek miles. 

3,3 and 7

4,4 and 8

5,5 and 10

Change the route as often as you can. Hills will slow you down but for the moment they are great to include to help your leg strength.

Forget the watch some days if you know the distance of your run and just take in the sights and sounds of nature. Plan to get a running buddy for the long run and enjoy the company.

Don’t neglect a weekly flexibility / core work session to keep you injury free and if you can do some simple strength training exercises as well.

The Christmas season will be more enjoyable if you are in good shape going into it and the dreaded January slog will not be as bad. You can have a guilt free enjoyment.

Best of luck to anyone running this weekend, keep the faith and enjoy your run. I'm doing Beat The Train 10mile in Waterford. Best run of the year 🚂🚂


Friday, November 11, 2022

Ballincollig 5k parkrun CANCELLED - Sat 12th Nov 2022

As you can see from the photo taken on Friday 11th, the 5k parkrun course in Ballincollig Regional Park is flooded and the event on Saturday the 12th of November 2022 is cancelled.

This is the second week in a row this course has been flooded and looking at the photo, it will probably take a few days of dry weather for it to drain away.

There are of course alternative 5k parkruns in Tramore Valley Park, the Glen River or out in Macroom.

Results of the IMRA Glensheskin Woods Half-Marathon & 10k - Sat 29th Oct 2022

Catching up on some recent results...

The IMRA had a trail Half-Marathon & 5k in Glensheskin Woods near Killeagh on Saturday 29th October 2022. It was somewhat unusual in that this was a night time event!

In the half-marathon, there were 78 finishers with another 33 in the 5k.

Halloween Half Marathon
1 Nick Hogan 272 M40 1:30:06 Cork
2 Krzysztof Sikorski 2157 M40 1:39:45 Kilmallock Limerick
3 Shane O'Neill 153 M40 1:40:40 Cork
6 Kealey Tideswell 307 F35 1:41:48 Clonmel AC Tipperary
18 Elaine Collins 235 F 1:52:14 Cork
27 Sarah Whelan 384 F40 1:56:37 Clonmel AC Tipperary

Full results HERE

Halloween Spooky 5km
1 Richard O Brien 3104 M35 29:02 Grange Fermoy Cork
2 William O Donoghue 177 M60 29:38 Mooreabbey Milers Tipperary
3 William O'Keeffe 3008 M55 29:52 Cork
8 Debbie McCarthy 1134 F50 34:15 Cork
11 Róisín Burke 3107 F 35:27 Cork Tri Club Cork
15 Layla Tideswell 311 F14 39:28 Clonmel AC Tipperary

Full results HERE

Friday Jigsaw: Ballycotton 10 Plaque

During the week, I did a cycle down to Ballycotton and I took a photo of the plaque for the now discontinued Ballycotton 10-mile road race.

A classic race at a classic distance.

You can find the 90-piece online jigsaw HERE

Thursday, November 10, 2022

Parkrun Ireland is 10-Years old

Coming up this Saturday (12th). Check out the number of registered parkrunners in Ireland!

The first parkrun in ROI was Malahide parkrun on the Saturday 10 November 2012. The community has grown rapidly over the last ten years to become the largest per capita globally.

Currently, we have: 

356,080 parkrunners registered in Ireland

held 27,159 events across the 10 years

seen 2,498898 parkruns completed 

filled 344,644 volunteer roles

106 5k events

30 junior events

Three events in custodial setting 

37 events linked to GP practices for social prescribing 

But the greatest achievement is the creation of a wonderful inclusive community building social cohesion and improving public health. 

You can find details about the 5k parkruns in Cork HERE

Results of the Run in the Dark 5k & 10k in Cork City - 9th Nov 2022

The Run in the Dark 5k event was held in Cork City centre on Wednesday the 9th of November 2022 with 520 finishers in the 5k and 480 finishers in the 10k.

As can be seen, that's a huge 45% drop on the numbers taking part in 2019. Despite this, it still remains one of the largest races on the calendar in Cork.

Top 3 men & women in the 10k...

Pos Cat Name Team Gun Time Net Time
1 All Ages Simon Nolan (#7436) Kerry Carrigaline 00:32:39 00:32:39
2 All Ages Adam Gould (#6882) 00:36:22 00:36:20
3 All Ages Karl Mitchell (#6489) PM Group Cork 2022 00:36:32 00:36:30
Pos Cat Name Team Gun Time Net Time
1 All Ages Lia Powter (#7092) 00:43:01 00:42:56
2 All Ages Aisling Byrne (#7036) 00:43:21 00:43:16
3 All Ages April Quinn (#6787) 00:44:35 00:44:02

Full 10k results HERE

Top 3 men & women in the 5k...

Pos Cat Name Team Gun Time Net Time
1 All Ages Ray O'Connell (#6996) Orsted 00:15:54 00:15:54
2 All Ages John Collins (#6931) Cork Track Club 00:15:56 00:15:56
3 All Ages Brian Ahern (#7462) Cognex 123 00:17:37 00:17:36
Pos Cat Name Team Gun Time Net Time
1 All Ages Elaine Collins (#6904) 00:19:32 00:19:30
2 All Ages Eimear O'Brien (#6742)  00:20:34 00:20:34
3 All Ages Sally Ann Lynch (#7432) Alliance Medical Diagnostic Imaging Cork 00:20:41 00:20:40

Full 5k results HERE

Tuesday, November 08, 2022

Plaque unveiled at Cronin's Yard in honour of World Mtn Running Champion John Lenihan

John Lenihan from Co Kerry was in his day one of the best mountain runners in the world and won the World Running Mountain Championships in Switzerland in 1991.

In honour of his many victories, a special plaque was unveiled at the end of October 2022 at Cronin's Yard in Co Kerry. This is near the base of Carrauntoohil and is a traditional starting point for many walkers wishing to climb Ireland's highest mountain.

In response to the unveiling, John wrote... "I want to take this opportunity to thank everyone who turned out today at Cronins Yard for the unveiling. I met people that I hadn't met in years and it was so good to sit and chat with ye all.

A huge thanks to the Cronin family for allowing the plaque to be placed there, to Brian Byrne for doing the unveiling and to Leo Finucane for the time and work put into the plaque.

Thanks to Con Dennehy for his excellent job as MC and Pat McCarthy for his speech, also thanks to Noel Keane for filming the event and to my great friend Peter Murphy for his photography not only today but over the years."

Notice: Brickey 5k nr Dungarvan in Waterford - Sun 13th Nov 2022

Might be of interest to runners in East Cork? A 5k nr Dungarvan with a €10 entry fee.

This 5km race organised by West Waterford AC is coming up at the Brickey GAA grounds on Sunday the 13th of November 2022. For anyone familiar with the Dungarvan 10 course then the GAA grounds are near the 5 mile mark which is just to the west of the town.

From West Waterford AC... After a 2 year break the Murray's Pharmacy 5k is back for 2022 and what a course this is.  If  you're new to running and want to try the 5k distance for the first time or a seasoned runner who wants to check this progress this this route is for you.  

The race will have an 11am start and number pick up will be at the Brickey Rangers G.A.A. club (by kind permission) from 10am.

Murray's Pharmacy Brickey 5K - Sunday, November 13, 2022 - BRICKEY RANGERS GAA CLUB (X35 YP02)

You can enter online HERE which would help out (no extra charge). You can also enter on the day.