Guest Post: Happy Easter ...by Pat Walsh

** Happy Easter ** 🍾

I hope everyone is well and enjoying the Holiday weekend.

Nothing major here, (or maybe there is), just some reflection on where we are and how best to get the best out of life.

I’m currently reading a book about positive aging and living our best lives.  Thanks Miss AG for the present, you know me well xx. Fascinating stuff, well researched and presented in every day language.

The most important points to living a long and healthy life is exercise, positive attitude, diet, support network, laughter, lack of stress, rest and downtime etc etc.

I have loads more to read so there could be a Part 2.

Us runners are brilliant and we have most of these in the bag already. 
Yes we exercise; 
we try a decent diet as carrying the extra pounds only makes it harder:
we have a can-do attitude, show me the run and I will do it:
we support one another regardless and we all have good and bad days;
we may accumulate some stress but have learned to leave it on the road during the weekend long run;
we know we need to rest to recover and get the best out of ourselves;
we know how to laugh, some of the banter during the runs is priceless.
It is never too late to fix any element you may be missing. Just go for it. Any slight change will help you.
I could bore you forever. Bit of Fun What age am I? Please be kind
I have a Chronological age of 59… My Birth Cert
I have a Biological age of 45
I have the Mental age of 21

Next Question. I never win a Category prize anyway so why should age define me in a race?  I’m M55, why can’t I be M#Happy

I enter, I finish, I smile and am happy. Who will be the First Race Director to allow no-age. Of course you will not be in contention for Category Prizes but the reward for me is finishing. Time is a bonus and not a major issue. Be grateful we can participate. Maybe as I do online entry I should go with how I feel that day.

I am 59. Some 40 year olds can’t run a mile. Some 50 year old can’t cycle a mile. Some people my age can’t tie their laces. I can run 10 miles around the hills of Cobh.

I’m winning before I start. 

This isn’t boastful or gloating. I have always loved to run and have been blessed with my health and friends. Have I been lucky or have I made my luck?

Deepest condolences to Joe Murphy on the loss of his lovely wife Anne during the week. 2 of the nicest people you could ever meet and Anne’s presence will be greatly missed at all races in the Cork area. RIP. Bed in Heaven awaits.

Have a lovely Easter. Eat the Choccy Eggs and be Happy.

#PWR

Notice: The Great Railway Run 25km - Sun 24th Apr 2022

The annual Great Railway Run from Cork to Carrigaline will be held this year on Sunday the 24th of April 2022. This year, there is no 10k race and the only option is the 25km event. 

The 25K run will start at 9:30am in Centre Park Road and follow the old railway line that skirts the shores of Cork Harbour. The race will finish in Carrigaline at the Lions Youth Centre on Church Road.

Entries: You can enter online HERE

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

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

Ballincollig Regional Park: 282 this week, 220 last week. Long term average 298.

First 3 men & women...

1 Sean TWOHIG Male SM30-34 St Finbarrs AC 17:54

2 Unknown 

3 Paddy BARRY Male SM30-34 St Finbarrs AC 18:56

13 Gail MURRAY Female VW45-49 Belgooly AC 19:53

32 Siobhan HOLLAND Female VW45-49 Eagle A.C. 21:10

41 Mary SWEENEY Female VW60-64 St Finbarrs AC 21:47

Ballincollig results... https://www.parkrun.ie/ballincollig/results/225/

Glen River: 70 this week, 108 last week. The long term average is 83.

First 3 men & women...

1 Barry TWOHIG Male VM40-44 18:19

2 Chris COTTON Male VM40-44 Heanor RC 20:25

3 Carlo SCAGLIA Male VM55-59 21:02

6 Helen WALSH Female VW45-49 Togher AC 22:35

13 Emma KENNEDY Female VW40-44 Kilkenny City Harriers 24:37

17 Sandra WALSH Female VW50-54 24:58

Glen River results... https://www.parkrun.ie/glenriver/results/101/

Mallow Castle: 48 finishers this week, 38 last week. The long term average is 83.

First 3 men & women...

1 Donal COLLINS Male VM45-49 Bweeng Trail Blazers 18:52

2 Andrzej CHOMICZ Male VM40-44 Mallow AC 19:28

3 Unknown 

24 Croiadh BUCKLEY Female JW10 27:35

28 Denise CRONIN Female VW50-54 Forget The Gym 28:33

32 Deirdre COLLINS Female VW45-49 Bweeng Trail Blazers 29:18

Mallow results... https://www.parkrun.ie/mallowcastle/results/30/

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 63 this week, 50 for last week. The long term average is 69.

First 3 men & women...

1 Ben O'SULLIVAN Male JM15-17 17:43

2 Ciaran O MATHUNA Male SM20-24 18:33

3 Mark COADY Male SM25-29 19:48

11 Emma O CONNOR Female VW40-44 22:33

12 Hannah COLEMAN Female SW25-29 Raheny Shamrock AC 22:49

17 Kate MCCARTHY Female SW25-29 24:45

Youghal results... https://www.parkrun.ie/pobalscoilnatrionoide/results/26/

Macroom Desmense: 35 this week, 42 last week. Long term average is 54.

First 3 men & women...

1 Conor LUCEY Male VM35-39 18:36

2 Diarmuid HOLLAND Male VM45-49 20:42

3 Barry CONDRON Male VM35-39 20:49

8 Jennifer RING Female VW40-44 23:38

16 Carmel LEHANE Female VW40-44 26:36

18 Mairead MURPHY Female VW45-49 West Muskerry A.C. 27:01

Macroom results... https://www.parkrun.ie/macroomcastledemesne/results/370/

Clonakilty: 42 finishers this week, 41 finishers last week. Long term average 37.

First 3 men & women...

1 Ciaran WATERS Male SM30-34 Portmarnock Athletic Club 19:53

2 Darryl HUNT Male VM45-49 Rogue Runners 20:09

3 Timothy O DONNELL Male VM45-49 Crusaders Athletic Club 20:15

6 Titilayo Florence FOLOWOSELE Female VW45-49 21:56

11 Eileen MCCARTHY Female VW55-59 Galway City Harriers 23:32

13 Ciara DEASY Female VW35-39 23:45

Clonakilty results... https://www.parkrun.ie/clonakilty/results/326/

Glengarriff Woods: There were 70 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 64  last week, long term average is 59.

First 3 men & women... 

1 Finnian LAWTON Male JM11-14 Durrus Athletic Club 19:57

2 Cathal MINEHANE Male VM40-44 21:07

3 Sean O'SHEA Male JM15-17 21:32

5 Riona LAWTON Female SW18-19 Durrus Athletic Club 21:43

10 Maria HURLEY Female VW60-64 Bantry Athletic Club 23:32

12 Marian MINEHANE Female VW35-39 23:47

 

Glengarriff results... https://www.parkrun.ie/glengarriff/results/242/

Bere Island: 88 this week, 36 last week, long term average of 46. 

First 3 men & women...

1 Stephen CROWLEY Male SM30-34 20:16

2 Garry MORIARTY Male VM45-49 21:21

3 Michael REID Male VM35-39 22:06

8 Michelagh MURPHY Female SW18-19 23:21

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

18 Clare MURPHY Female VW60-64 25:54

Bere Island results... https://www.parkrun.ie/bereisland/results/329/

Castlehaven: 26 finishers this week in Rineen Woods. 17 last week. Long term average 30.

First 3 men & women...

1 Male Daniel O BRIEN Lusk Athletic Club 18:32

2 Matt COLLEY Male VM35-39 Cardiff Triathletes 21:48

3 David GILDEA Male SM30-34 22:14

8 Eva O'KEEFFE Female SW20-24 24:22

9 Frances LYNCH Female VW55-59 Sanctuary Runners 27:20

10 Celine BUCKLEY Female VW50-54 Castlehaven GAA 27:50

Castlehaven results... https://www.parkrun.ie/castlehaven/results/250/

Cork runner Lizzie Lee wins the Streets of Kilkenny 5k - Thurs 14th Apr 2022

Lizzie Lee winning the 2022 Streets of Kilkenny 5k. Photo: Gearóid Ó Laoi

The Streets of Kilkenny 5k is regarded as one of the premier 5k road races in Ireland and always attracts a lot of fast runners. The 2022 race was held on Thursday the 14th of April with a lot of runners from Cork making the trip to the marble city.

Lizzie Lee of Leevale AC was in flying form when she took the women's title in a time of 16m 31s.

There were a total of 713 finishers with the first 14 men going under 15 minutes.

Top 10 men & women...

1174 1 Eoin Everard Kilkenny City Harriers A.C. M 0:14:11 0:14:11  
1223 2 Michael Harty East Cork A.C. M40 0:14:14 0:14:14  
846 3 William Maunsell M 0:14:17 0:14:17  
1323 4 Brian Maher Kilkenny City Harriers A.C. M40 0:14:18 0:14:18  
1166 5 Sean Doyle North Cork A.C. M 0:14:25 0:14:25  
1591 6 Kieran Kelly Raheny Shamrock A.C. M 0:14:30 0:14:30  
1222 7 Liam Harris Togher A.C. M 0:14:38 0:14:38  
1428 8 Tim O Donoghue East Cork A.C. M 0:14:39 0:14:39  
831 9 John Shine Leevale A.C. M 0:14:40 0:14:40  
1371 10 Paul Moloney Mallow A.C. M40 0:14:41 0:14:41  
2546 68 Lizzie Lee Leevale A.C. F40 0:16:31 0:16:31  
1343 74 Maria Mc Cambridge Dundrum South Dublin A.C. F45 0:16:46 0:16:46  
1102 77 Jessica Coyne Leevale A.C. F 0:16:51 0:16:51  
1589 83 Dympns Ryan Dundrum AC F40 0:16:59 0:17:00  
1293 98 Michelle Kenny Leevale A.C. F40 0:17:27 0:17:27  
2126 99 Ava Costello Trim A.C. Jnr F 0:17:26 0:17:27  
1133 100 Lauren Dermody Castlecomer A.C. F 0:17:28 0:17:28  
2123 104 Carol Finn Leevale A.C. F 0:17:29 0:17:29  
1426 107 Siobhan O Doherty Borrisokane A.C. F 0:17:37 0:17:37  
2128 118 Amy Moran Dundrum South Dublin A.C. F 0:17:49 0:17:50  

Full results are on the Pop Up Races website

Michael Harty of East Cork AC was the second man home and set a new national M40 record in the  process.

New Irish M40 5km record for Michael Harty of East Cork. Photo: Gearóid Ó Laoi

John Walshe writes... "Michael Harty's time of 14:14 is a new Irish M40 5km record, the previous best was 14:21 by Brian Maher. Brian - 45 in September - was also inside the own record last night with his time of 14:18."

Friday Jigsaw: Proinnsias & Jerry at the Cork BHAA PwC 5k - Apr 2022

For this weeks online jigsaw, we have a photo of Proinnsias O'Keeffe with the main man Jerry Forde at the start of the Cork BHAA PwC 5k in Cork City earlier this week. Photo by Mick Dooley.

You can find the 247-piece jigsaw HERE

Results of the Cork BHAA PwC Anthony Reidy Memorial 5k - Wed 14th Apr 2022

The PwC Anthony Reidy Memorial 5k was a new race on the Cork BHAA calendar and it got a great turnout with 567  657 runners crossing the finish line. The fact that it was the first evening road race in Cork for 2022 and it was a lovely evening at the end of a sunny day probably helped as well.

Update 19th Apr 2022: The results have now been updated and there was 657 finishers! For a local BHAA race, this is an excellent number.

First 3 men & women...

1 James McCarthy M-1 00:15:12 Rooskagh Coffee Co.
2 Dean Cronin 00:15:18 Temp Reg
3 Eric Curran M-2 00:15:20 Merck
24 Martina Kiely 0/40I F-1 00:17:12 Dept of Ed F-B-1
45 Breda Gaffney 0/45J F-2 00:18:10 Avondhu MF
48 Tahlia Britton F-3 00:18:16 Navy

Full results HERE

As well as being a road race, another objective was to raise funds for Marymount Hospice... Link HERE

As of the 14th of April 2022, over €20,000 has been raised.

First woman... Martina Kiely in a time of 17:12 (Photo by Mick Dooley)

James McCarthy & Eric Curran... 1st & 3rd respectively (Photo by Mick Dooley)

Photos...

1) Mick Dooley has two small galleries on the Cork BHAA Facebook page. a) Start Line b) Finish Line... 

Notice: Cork BHAA PwC Anthony Reidy Memorial 5k in Cork City - Wed 13th Apr 2022

The PwC 5k is a brand new race on the Cork BHAA calendar and it's coming up on Wednesday the 13th of April 2022 at 7:30pm.

This is a welcome addition to the calendar as it's centrally located in the heart of Cork City and about as flat a 5k course as you can get. It's also the first evening race of 2022 in Cork!

First off, the race HQ is the PwC building at One Albert Quay. You can enter there on the evening of the race. As always, it's €5 for registered BHAA runners and €10 for non-registered.

From the Cork BHAA... The PwC race is a new addition to the BHAA calendar for 2022. Registration will take place at their office on 1 Albert Quay. The race takes place on the Marina but with a different start and finish line to the traditional Marina 5k. See approximate route below with the start and finishing line near Kennedy park. The race goes down Monahan Rd and comes back up Centre Park Rd with 2 loops making up the 5k.

This race is officially called the PwC Anthony Reidy Memorial 5k. From the race organisers at PwC:

Anthony Reidy was an Assurance partner in PwC’s Cork office. He sadly passed away in July 2021. He was much beloved, well respected and well known amongst his colleagues, clients and around Cork. We are holding this race to commemorate him. Donations to Marymount Hospice are welcome at idonate.ie/pwccork 

Course... A map of the course is shown below and it takes in the usual Centre Park Road / Monahan Road circuit.

The start and finish lines are located near Kennedy Park and a short distance from the race HQ at One  Albert Quay.

Post race, there will be refreshments in One Albert Quay, which is where the BHAA prize-giving will happen.

Guest Post: Negative Splits ...by Pat Walsh

 ** Negative splits ** 🏃‍♀️🏃

Most of us have started attending races again and maybe no harm to think about how we actually run a race. Passed a few people recently late in the run who were walking or struggling home and it can be demoralising and give a negative attitude to racing. The secret to overcoming this is negative splits.

“A negative split is a racing strategy that involves completing the second half of a race faster than the first half. It is defined by the intentional setting of a slower initial pace, followed by a gradual or sudden increase of speed towards the end of the race”… Wikipedia

We have all ran silly races where we went out too hard, died a death and struggled home. We hated the race, swore never again and learned nothing.

Just take it handy, settle in and speed up in later stages. You know you can do it, you will  finish with a positive feeling and you have a good idea of what you can do and what more improvement is there. You have learned something about yourself.

The reason all of this works is because it can take your body several miles to get warmed up. After that, your muscles are charged, your lungs working, your joints lubricated, and mood-boosting endorphins flood your system. You'll find yourself running faster without feeling any more effort. 

5K to 5mile racers can benefit from this negative-split technique, while long distance races up to marathons will find it even more beneficial.

Many people are so used to charging out and then gradually slowing down that they don't trust their bodies will ever speed up during a run. It works. If you conserve your resources during the early part of a run, they will be available to you at the end.

To build confidence in the method, practice negative splits during your training runs. Run the first portion of the workout 10 to 15 seconds per mile slower. 

So heading out for a weekend 10 mile at 9’s

2 x 9.15, 6 x 9.00, 2 x 8.45. Adjust these times yourself for pace and distance but it is a great feeling to finish strong… Pls msg if you need help for your own guidelines.

Predict your pace accurately. 

One of the most important keys to running negative splits is pinpointing an accurate race pace. So if you think you are 32 mins for a 4mile 

then 8.15, 8.00, 7.50 7.45 for a 31.50

instead of the usual 7.30, 8.00, 8.10, 8.30 and dying..

Start slow. 

Begin your race 10 to 20 seconds per mile slower than the race pace you've predicted. Don't be tempted to speed up when you notice all those other runners flying by. Instead, hold back by imagining yourself comfortably passing them later in the race. Gradually build speed. As you near the middle of the race--8 to 10 miles into a marathon, for example--you want to hit your race pace. Then, toward the end, use those fresh legs to pass as many tired runners as you can. 😍🤣

#pwr #KeeponRunning

Anne Murphy - RIP

I was saddened to hear about the passing of Anne Murphy over the weekend. 

Anne was a very active member of the local road running scene and was a great supporter of the many races be it as an active participant, helping out behind the scenes or taking photos with her husband Joe.

If you've done any of the local races over the years then there's a good chance that Anne took a photo of you and it appeared on the popular Joe Anne Photos Facebook page.

Ar dheis Dé go raibh a anam

Notice on RIP.IE

Results of the Rylane 4-mile - Sun 10th Apr 2022

A total of 163 runners turned out for this 4-miler in Rylane to the north of Macroom with proceeds from the event going to a local playground.

First 3 men & women...

1 Henry Browne 687 M 00:24:45
2 Jason Nichol 658 M 00:24:56
3 Willie O'Connor 478 M 00:24:57
6 Jean Lucey 583 F 00:26:48
8 Margaret Murphy 621 F 00:27:20
10 Breeda McGinn 641 F 00:27:54

Full results HERE

Results of the Karen Fenton Memorial 5k in Ballinora - Sun 10th April 2022

A total of 279 runners took part is this year's Karen Fenton Memorial 5k in Ballinora which is just to the south of Ballincollig.

1 Darragh MALACHY 00:16:38 5906 M MS St Finbarrs AC
2 Andrew HOBBS 00:16:56 5717 M MS Leevale AC
3 Simon NOLAN 00:17:33 5748 M MS Bandon AC
7 Martina KIELY 00:18:07 5911 F F40 St Finbarrs AC
13 Rosaleen MACKEOWN 00:18:57 5478 F F45 Leevale AC
21 Linda O'CONNOR 00:19:57 5490 F F45 Cork Tri Club

The full results are up on the MyRunResuls website HERE

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

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

Ballincollig Regional Park: 220 this week, 346 last week. Long term average 298.

First 3 men & women...

1 Shane COONEY Male VM40-44 St Finbarrs AC 17:38

3 Tony MC KEON Male SM30-34 18:41

4 Jp TREACY Male VM35-39 18:59

2 Michelle KENNY Female VW40-44 Leevale AC 18:02

11 Nollaigh O'NEILL Female VW50-54 Leevale AC 20:13

17 Niamh CRONIN Female VW45-49 St Finbarrs AC 21:11

Ballincollig results... https://www.parkrun.ie/ballincollig/results/224/

Glen River: 108 this week, 62 last week. The long term average is 83.

First 3 men & women...

1 Cian MCCAFFERTY Male SM30-34 19:28

2 Edward AHERN Male SM25-29 20:41

3 Gordon RAMSELL Male SM30-34 21:13

13 Jennifer CLERY Female SW30-34 24:19

14 Maude KELLEHER Female SW30-34 Watergrasshill AC 24:24

18 Mags HASSETT Female VW45-49 Douglas Meet and Train 25:07

Glen River results... https://www.parkrun.ie/glenriver/results/100/

Mallow Castle: 38 finishers this week, 57 last week. The long term average is 85.

First 3 men & women...

1 Andrzej CHOMICZ Male VM40-44 Mallow AC 19:14

2 Finbarr KELLEHER Male VM35-39 19:40

3 Anthony MAHER Male JM10 20:57

9 Claire CURTIN Female VW35-39 White Rock Runners 23:18

19 Kathleen Mary GILDEA Female SW30-34 LETTERKENNY AC 26:27

20 Siobhan LAVERY Female VW55-59 26:54

Mallow results... https://www.parkrun.ie/mallowcastle/results/29/

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 50 this week, 56 for last week. The long term average is 73.

First 3 men & women...

1 Henry MILWARD Male SM30-34 Midleton AC 18:13

2 George FAWKES Male SM30-34 Derwent AC Cockermouth 18:22

3 Ger LYNCH Male VM35-39 20:23

5 Sarah HENNESSY Female SW30-34 22:17

6 Emma O CONNOR Female VW40-44 22:29

9 Claire MURPHY Female VW50-54 23:25

Youghal results... https://www.parkrun.ie/pobalscoilnatrionoide/results/25/

Macroom Desmense: 42 this week, 44 last week. Long term average is 54.

First 3 men & women...

1 Conor LUCEY Male VM35-39 18:46

2 Diarmuid HOLLAND Male VM45-49 20:36

3 Eamonn O'KEEFFE Male VM40-44 Millstreet Athletic Club 20:37

6 Ellen COAKLEY Female SW25-29 22:58

13 Mary LUCEY Female VW35-39 25:22

18 Carmel PURCELL Female VW45-49 26:31

Macroom results... https://www.parkrun.ie/macroomcastledemesne/results/369/

Clonakilty: 41 finishers this week, 40 finishers last week. Long term average 37.

First 3 men & women...

1 Mícheál Ó SÉ Male VM40-44 18:28

2 Jeremy MOLONEY Male SM30-34 20:46

3 Rían FITZGERALD Male JM11-14 21:58

7 Niamh O'BRIEN Female SW30-34 23:00

14 Claire O'BRIEN Female SW25-29 26:35

15 Fiona COTTER Female VW35-39 26:41

Clonakilty results... https://www.parkrun.ie/clonakilty/results/325/

Glengarriff Woods: There were 64 finishers for this weeks 5k parkrun in Glengarriff Woods. It was 24  last week, long term average is 59.

First 3 men & women... 

1 Bobby TANGNEY Male VM40-44 19:00

2 Simon NOLAN Male VM35-39 19:01

3 Ciaran O'SULLIVAN Male JM15-17 20:00

11 Alice COPPINGER Female VW40-44 Bantry Athletic Club 23:04

14 Maria HURLEY Female VW60-64 Bantry Athletic Club 23:35

16 Marian MINEHANE Female VW35-39 23:55

 

Glengarriff results... https://www.parkrun.ie/glengarriff/results/241/

Bere Island: 36 this week, 25 last week, long term average of 46. 

First 3 men & women...

1 Ray SMITH Male VM55-59 21:01

2 Michael REID Male VM35-39 22:35

4 Colin GLEESON Male VM65-69 Beara AC 23:54

3 Michelagh MURPHY Female SW18-19 23:41

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

8 Mags O NEILL Female VW45-49 Beara AC 26:01

Bere Island results... https://www.parkrun.ie/bereisland/results/328/

Castlehaven: 17 finishers this week in Rineen Woods. 13 last week. Long term average 30.

First 3 men & women...

1 Padraig COURTNEY Male VM40-44 Castlehaven GAA 21:08

2 Florence FITZGERALD Male SM30-34 21:19

3 John CASEY Male VM55-59 Togher AC 24:39

9 Celine BUCKLEY Female VW50-54 Castlehaven GAA 29:28

10 Brid O'MAHONEY Female SW25-29 30:43

12 Vicky FULCHER Female VW45-49 37:01

Castlehaven results... https://www.parkrun.ie/castlehaven/results/249/

Running events coming up on Sun 10th Apr 2022

Besides the usual 5k parkruns on Saturday, there is a choice of two running events in Cork on Sunday. One is to the south of Ballincollig and one is to the north of Macroom. Both are chip timed.

You can enter both races in the morning.

Cork ...Sun 10th April 2022 (12:30pm)... Karen Fenton Memorial 5k... €20... Ballinora, S of  Ballincollig... Dry fit top for first 250 to enter... proceeds to cancer research... info...

Cork... Sun 10th April 2022 (2pm)... Rylane 4-mile fun run... €15... Chip timing... Proceeds in aid of community playground... info...

Friday Jigsaw: Sonia & Rob at the 2022 Cobh 10 mile

For this weeks online jigsaw, we go back to the Cobh 10-miler with Sonia O'Sullivan and Rob Heffernan approaching the finish line.

This one is short and sweet with just 99 pieces. You can find it HERE

Guest Post: Sonia O’Sullivan Cobh 10-mile ...by Pat Walsh

 ** Sonia O’Sullivan Cobh 10ml **

Race report from the back of the field, where I’m spending a lot of my time.

Nice to be back running these Spring 10 mile races locally that we all took for granted but now we view them in an entirely different light. Gratitude to be back again.

Covid may have caused many changes in Ireland but trust me when I say the hills around Cobh are still as tough as ever and even seem harder as we are not used to them. 

But, against the pleasure of being back on the road on a beautiful Spring Morning, in the scenic location that is Cobh on a sunny day, then no complaints here.

Beautiful touch to have Mile 4 dedicated to the memory of Ashling Murphy and to have her family and Club mates present for the occasion. Brings a bit of perspective as you bust a lung to get up Ballymore hill, you count your blessings that you can take part. 

Well done to all in   Ballymore Cobh A.C. for organising the day. Great to see some familiar faces again and to have the smiles and chats as we travel the road. Not easy still to host a race and a superb job was done under existing conditions. Great to see all the TOP Photographers back in action. We need new Facebook profile pics and when you see the lads with the huge lenses then time to smarten up and look fresh.  🤣😍

The first Lady of Athletics, Sonia O'Sullivan    Sonia ag Rith, was present to host, run, chat, pose for pics and just be herself, which is an Ambassador for the sport. Spotted Rob Heffernan and Derval O’Rourke as well. Yerra we all know Cork is full of Olympians.

Speaking of Olympians well done to Aoife Cooke on a superb 1.10 in a half Marathon in Barcelona this morning. Delighted for her and all her team.

What is next? Just get out again among the running folk of Ireland. Maybe last 2 years were tough and you may not feel ready. All I can say is the people are friendlier than ever, more supportive and welcoming and you won’t regret it. Now I have 12 months to buy a JCB and flatten a few of those hills.

#PWR #cobh10

p.s Congrats to my Son Liam on his first sub 3 Marathon in Manchester on Sunday morning.... #HappyDad