Guest Post: Run Long ...by Pat Walsh

 ** Run Long **

I spoke last week of long runs and marathons so hopefully a few helpful tips here for the Long run segment of your training.

Starting slow is vital. Whatever average pace you hope to achieve, then go slower at the beginning to allow yourself time to warm up and get the correct energy systems moving. 

20 - 30 seconds per mile for the first 3 miles

12 – 20 seconds per Km for the first 5Km

This allows the body to adapt to the training without shocking the system. It allows use of stored energy rather than depleting what is in the muscles too early in the run. 

It also has an insurance element built in that if you are not feeling great on the day then maybe you can just continue at the slower pace and still complete your run. 

Going too hard early on and you might end up walking home.

If you are feeling good then pick up the pace in the middle section of the run. Relax the body, don’t get too worried about the watch and just let the miles go by.

Slow towards the end and allow the body to recover before you stop completely. This is good for the head and the body. If you are increasing the weekly long run you want to finish on a high and know that next long run, where you will go further can be achieved. Also coming to a stop after a long run at pace can cause lactic to lodge in the muscles, which can be hard to shift.

So slow down the end of the run and if you have the time get a 400 - 500 metre walk immediately as you sip some water. This can do wonders for helping stiffness the day after.

In the days before the run eat well. You can’t run on bad food or too little food.

Drink plenty of water and wake on the day of the run feeling hydrated.Sip on water or whatever your chosen drink is all through the run. You may feel you can finish the run without water but all you are doing is putting yourself into a more dehydrated state that takes longer to recover from. 

Get the head right before you start. You will be out there for a long time so get into a settled steady state where there is work being done but allow yourself to enjoy it. 

Success comes from embracing the challenge and hitting your targets. This is best done in a positive frame of mind. Negativity and moaning have no place in any plan or in anyone’s lives actually.

If you read the post and look for words of wisdom there are none. Simple, practical advice that most people perform anyway without even thinking about it.

Run to enjoy and not to suffer. 

“Only those who risk going too far can possibly find out how far one can go.” T.S. Elliot

Have a lovely weekend. 

No fear, I’m not off in some sun kissed paradise. This is an old photo from the Algarve.

#pwr

Friday Jigsaw: Kerry Way Ultra 2023

For this weeks online jigsaw, we have a photo of the 2023 Kerry Way Ultra. This stunning photo was taken by Valerie O'Sullivan who treks up the side of a mountain to get these views.

This one is a tough jigsaw as it has 260-pieces and a lot of the colours are the same. You can find it HERE

You can find samples of Valeries work on her website... https://www.valerieosullivanmedia.com/

Race calendar on blog passes 900,000 pageviews

I noticed that the running event calendar on the Running in Cork blog passed the 900,000 pageview mark in the last few days!

That by the way isn't 900,000 people. If you check out the calendar once a day then you'd generate 7 pageviews per week. Even still, it's a huge number.

A copy of the calendar is also kept on the Running in Munster site and that one is now at 377,574 pageviews. That brings the combined total for the calendar to almost 1.3 million.

At the moment, the combined calendar gets about 7,200 pageviews per month.

I've been asked about some upcoming half-marathons and 10-milers and there are plenty up the country which are easy enough to get to from Cork on the M8. I might include a few of these going forward as people are interested in them.

You can view the calendar HERE

New date for the rescheduled Clonmel Half-Marathon - 16th Sept 2023

The 2023 edition of the Clonmel Half-Marathon was due to take place on the 27th of August but this was cancelled due to a tragic car accident in the town.

The rescheduled race will now take place on Saturday 16th September 2023 at 9am.

From Clonmel AC... "Thank you to everyone who has volunteered so far to help, but with the change in date/time for our Boston Scientific Half Marathon we are appealing again for some extra help for Marshalling duties - if you’re available to help please let us know by message here or send an email to clonmelathleticclub AT gmail DOT com

All help greatly appreciated."

Results & Photos of the Kerry Way Ultra - 1st & 2nd Sept 2023

The annual Kerry Way Ultra was held last weekend on the 1st & 2nd of Sept 2023 and going by the photos and videos, it looked amazing as usual.

According to the results, an impressive 77 runners managed to complete the full 200km course.

Top 3 men & women...

Ultra - Female - 10am Start
2 Nikki Arthur 27:16:56 Finish
24 Jenny Elliott York 29:27:13 Finish
10 Sarah Clarke 30:09:59 Finish

Ultra - Male - 10am Start
39 Stephen Mangan 23:30:41 Finish
58 Jason Williamson 25:32:03 Finish
20 Michael Dowling 25:32:04 Finish

Ultra results HERE

In addition to the 200km ultra, there was the usual 'lite event' which does the last 58kms of the route. 'Lite' results HERE

A new welcome addition this year was the 'ultra nite' which does the last 101kms at night. This is an excellent stepping stone as it allows people to gain experience of running at night and navigating in the dark before they commit to the full 200km event. 'Nite' results HERE

Photos...

1) The organisers have some finish line photos HERE

2) Valerie O'Sullivan does a great job covering this event every year and she has a gallery HERE

Video... 

The organisers have together a series of videos which capture a flavour of the event and area.

I remember back in 2013 talking to the organisers about this event when they had a stand at the Maxi-Marathon event in Killarney. It was early days back then and hardly anyone knew about this new ultra  event and they were trying to get people interested.

It's come a long way since then and it's now one of the best ultra running events in the country.

For more information, check out their website... https://kerrywayultra.com/

RIP: Olympian Mick Molloy

Mick Molloy who was one of the best marathon runners in the country back in the 1970's has sadly passed away. 

As well as representing Ireland at the 1968 Olympics, he also had the distinction of having set a new world record for 30 miles of 2h 44m 47s. 

John Walshe of Ballycotton wrote an article about him back in 2019 in this guest post.

This is the notice... https://rip.ie/death-notice/mick-molloy-galway-oughterard-528723

Dick Hooper of Raheny Shamrock left the following tribute... "Sincere condolences to the Molloy family on the passing of Mick.

Thank you Mick for the inspiration and encouragement you provided to us fledgling marathoners back in the day. May you rest easily."

Ar dheis Dé go raibh a anam

Results of the Run the Line 5k in Carrigaline - Sat 2nd Sept 2023

This free timed 5k was held on the Carrigaline to Crosshaven Greenway on the 2nd of September 2023.

Results of the 5k parkruns in Cork - Sat 2nd Sept 2023

Results of the 5k parkruns around the county on Saturday 2nd Sept 2023. Approximately 845  runners and walkers took part in the 10 events in Co Cork.

Ballincollig Regional Park: 312 this week, 352 last week. Long term average 285

First 3 men & women... 

1 Kevin SMITH Male VM45-49 Midleton AC 18:41

2 Sam O RIORDAN Male SM18-19 Leevale AC 18:42

3 Alan O'SULLIVAN Male VM40-44 18:49

19 Niamh CRONIN Female VW45-49 St Finbarrs AC 21:05

22 Suzanne KENNEDY O SHEA Female VW35-39 Leevale AC 21:36

24 Jenny KENNEALLY Female JW11-14 Carrigaline A.C 21:42 

Ballincollig results... https://www.parkrun.ie/ballincollig/results/292/

Tramore Valley Park: 149 runners took part in this event. No event last week. The long term average is 166.

First 3 men & women...

1 Ciaran COSTELLO Male SM30-34 Piranha TC 17:44 

2 Toby BENHAM Male SM30-34 Crusaders A C Dublin 17:58

3 Briain MADDEN Male SM30-34 18:40

16 Louise MORGAN Female SW30-34 Togher AC 21:05

17 Clodagh CREEDON Female VW40-44 21:18

24 Carmel PARNELL Female VW65-69 Leevale AC 22:14

Tramore Valley Park results... https://www.parkrun.ie/tramorevalley/results/71/

Glen River: 66 this week, 95 last week. The long term average is 74.

First 3 men & women... 

1 Brian LINEHAN Male VM60-64 21:13

2 Michael NAUGHTON Male VM50-54 Togher AC 21:20

3 Denis BUCKLEY Male VM35-39 21:32

6 Anita LOCKE Female VW35-39 St Finbarrs AC 22:05

14 Gillian COTTER Female VW45-49 St Finbarrs AC 25:04

18 Mona EL KAFSI Female VW35-39 26:02

Glen River results... https://www.parkrun.ie/glenriver/results/172/

Mallow Castle: 65 finishers this week, 59 last week. The long term average is 64.

First 3 men & women... 

1 Donal COLLINS Male VM45-49 Bweeng Trail Blazers 18:27

3 Noel GEANEY Male VM65-69 22:13

4 Ken DEANE Male VM40-44 22:18

2 Martina KIELY Female VW40-44 St Finbarrs AC 18:35

6 Denise TWOHIG Female VW45-49 St Finbarrs AC 22:43

15 Brigette BRENNAN Female VW45-49 26:28

Mallow results... https://www.parkrun.ie/mallowcastle/results/99/

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 50 this week, 57 last week. The long term average is 58.

First 3 men & women... 

1 Rob TOBIN Male VM35-39 Trim AC 18:35

2 Pj AHERNE Male SM30-34 19:15

3 Noel EARLY Male VM40-44 St Catherines AC 19:28

6 Sorcha KILGANNON Female JW15-17 23:15

12 Saoirse KINSELLA Female JW11-14 24:25

13 Claire MURPHY Female VW50-54 24:31

Youghal results... https://www.parkrun.ie/pobalscoilnatrionoide/results/77/

Macroom Desmense: 30 this week, 41 last week. Long term average is 52.

First 3 men & women...

1 Conor LUCEY Male VM35-39 18:23

2 Jude MURPHY Male JM15-17 20:22

3 Peter HOWARD Male VM40-44 22:32

8 Anne MANGAN Female VW60-64 Star of the Laune AC 24:59

13 Carmel PURCELL Female VW45-49 West Muskerry A.C. 26:49

15 Mairead MURPHY Female VW45-49 West Muskerry A.C. 27:26

Macroom results... https://www.parkrun.ie/macroomcastledemesne/results/441/

Clonakilty: 29 finishers this week, 48 last week. Long term average 36.

First 3 men & women... 

1 Mícheál Ó SÉ Male VM40-44 18:22

2 John ODONNELL Male VM45-49 19:23

3 Chris HAYES Male VM35-39 20:51

12 Jane STACK Female SW30-34 28:50  

14 Karin CONNOLLY Female VW50-54 Bishopstown Orienteering Club 29:30

15 Eleanor O'DRISCOLL Female VW40-44 29:45

Clonakilty results... https://www.parkrun.ie/clonakilty/results/395/

Glengarriff Woods: There were 63 finishers for this weeks 5k parkrun, it was 100 last week. The long term average is 60.

Top 3 men & women...

1 Joseph MURRAY Male SM30-34 20:13

2 Danny MANNING Male VM45-49 22:02

3 Cathal D'HONDT Male JM11-14 23:00

12 Grace KINGSTON Female JW15-17 26:10

13 Niamh CASEY Female VW35-39 26:14

16 Anne O'GRADY Female SW30-34 26:50

Glengarriff results... https://www.parkrun.ie/glengarriff/results/312/

Bere Island: 51 this week, 80 last week, long term average of 46. 

First 3 men & women... 

1 Johnny GARRETT Male VM40-44 19:27

3 Unknown

5 Mike BRODERICK Male VM55-59 26:20

2 Michelagh MURPHY Female SW18-19 22:23      

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

7 Mary Anne MCCARTHY Female SW30-34 26:39

Bere Island results... https://www.parkrun.ie/bereisland/results/402/

Castlehaven: 30 finishers this week in Rineen Woods, 41 last week. Long term average 29.

First 3 women & men...

1 Florence FITZGERALD Male SM30-34 21:16

2 James WHITE Male VM35-39 22:56

4 John DALY Male VM40-44 24:04

3 Emma O' SULLIVAN Female SW30-34 23:39

7 Niamh O'BRIEN Female SW30-34 25:59

9 Sharon LEVIS Female VW40-44 28:03

Castlehaven results... https://www.parkrun.ie/castlehaven/results/323/

For more information about the weekly 5k parkruns in Co Cork, go to this page HERE.

Guest Post: September ...by Pat Walsh

 ** September **

New chance to start again. Summer is officially over, even if it never actually arrived this year. 

With a new season maybe it is time for a new start and a new approach.

Many will be in increasing mileage heading for an Autumn Marathon and best of luck to all. Keep it steady and enjoy the weather. I think it is one of the nicest months of the year to train as neither hot nor cold. There is still enough light for early morning or evening runs. Not this year for me, but I love to hear from those that are planning one. 

I will post some tips and advice in the coming weeks. 

Some of my fondest memories of Marathon training are the 18 and 20 milers early on a Saturday Morning in September.

‘On an apple-ripe September morning
Through the mist-chill fields I went
With a pitch-fork on my shoulder
Less for use than for devilment.’ Kavanagh.

For those without a clear goal or plan, just get out there and enjoy the month before the days shorten and get colder. 4 – 5 weeks now of consistent training ( 2-3 sessions a week ) and you will be ready to tackle a 10 mile or a half in the last few months of the year. 

Mix up the runs, short / long, fast / slow. 

Try an odd tempo run and maybe, if you can find a buddy some interval training. We resumed intervals this week and it was fun, good to back, nice to shake up the legs a bit.

If you run the entire time at same pace, then that will become your pace and hard to change. Think of a bike with one gear. Don’t be afraid to run at different speeds to develop the gears.

Loads of races next 3 months around the place. Pick one, go for it and finish 2023 in style. 

Big one this time of year is the changing season and how it affects nature. The countryside is at its finest with colour and life.  So run long enough to improve your fitness but not too hard that you cannot appreciate the beauty of it all. Note where the good blackberry bushes are, and return some other day to gather. YUM.

Purpose of the article is to encourage and not in any way be hard on anyone. If you have slipped off training then choose today as your start point again. Autumn can be a great season, you can be great again. Your decision.

#pwr #keeponrunning

Support needed for St Mary's Campus Junior parkrun in Cork City

 

The St Mary's Campus Junior 2km parkrun in Gurranabraher started on the 2nd of April 2023 and the event next Sunday will be its 18th edition.

The numbers for each week are shown above but as you can see, the turnout has been pretty low. In July, just 4 and 7 kids took part on two respective Sundays.

It looked like the event next Sunday the 3rd of Sept would be cancelled due to a lack of volunteers but in the end, they managed to get a team together after an appeal.

Considering that this is the only junior parkrun on the northside of Cork City, it should really be getting much larger numbers. The map below shows what areas are within 2kms of the parkrun and there must be thousands of 4-14 year old's in the catchment area.

I suspect the main reason that the numbers are so low is that people just don't know about it.

If you think your kids might be interested then it's on every Sunday at 9:30am and it's free.

For more info, go to https://www.parkrun.ie/stmaryscampus-juniors/

Friday Jigsaw: Cork BHAA Cork Mental Health 5k - Aug 2023

For this weeks online jigsaw, we have a photo from the Cork BHAA Cork Mental Health 5k in Little Island on Wed 30th August of 2023.

You can find the 187-piece jigsaw HERE

Results & Photos of the Cork BHAA Cork Mental Health 5k - Wed 30th Aug 2023

First 3-women in the Cork BHAA Cork Mental Health 5k (L-R)... Hannah Steeds 2nd, Lizzie Lee 1st & Michelle Kenny 3rd

The Cork BHAA Cork Mental Health 5k was held in Little Island on Wed 30th Aug 2023 with 360 crossing the finish line. The numbers are well up on last year when it was held on a Sunday morning in mid-November so it seems that moving to an evening race was the right choice.

Top 3 men & women...
1 Darragh Mulcahy M1 00:15:01 Pfizer
2 Eric Curran M2 00:15:12 Merck
3 Kristaps Liepins M3 00:15:41 Stryker M-A-1
8 Lizzie Lee 0/40F F1 00:16:33 Apple
12 Hannah Steeds F2 00:16:51 Eli Lilly
19 Michelle Kenny 0/40F F3 00:17:14 Dept of Ed F-A-1

Full results HERE

Photos...
1) Joe Murphy has two galleries...
a) Pre-race and race 1 b) Race 2 c) Race 3 d) Race 4 e) Race 5 f) Race 6 g) Race 7 

2) Gearóid Ó Laoi has some pre-race photos HERE 

Race 1 / Race 2 / Race 3

A snapshot of the junior 2k parkruns in Cork - Sun 27th Aug 2023

The inaugural 2km junior parkrun in Clashduv Park in Togher in Cork City was held on Sunday 27th Aug 2023 with 46 participants. For a wet Sunday morning, it was a good turnout.

In the graphic above, you can see the numbers for all seven junior parkruns in Co Cork on the 27th of August 2023.

The Dromlena Lawn junior parkrun in Dunmanway in West Cork had 43 finishers and this was just their 3rd event. Their long term average is 45. Looking at the population stats, there are 17 larger towns in Co Cork so there must be scope for more junior parkruns in the county.

The Mallow Castle junior parkrun now has 12 events with 38 taking part last Sunday. It's long term average is 63.

St Mary's Health Campus junior parkrun had 26 finishers for their 17th event. Their long term average 51 but has been very low on occasions in the last few weeks. For an event in Gurranabraher on the northside of Cork City, it needs more support.

The Nursery Drive junior parkrun in Ballinlough had 26 finishers with a long term average of 51. It was their 22nd outing.

The Ballincollig junior parkrun is well established now with 114 events under its belt. They had 82 finishers in the local regional park with a long term average of 97.

The oldest junior parkrun in Co Cork is in Cobh and it's now on its 176th event. It had 17 finishers which is lower than their long term average of 51.

All of these junior parkruns are for 4-14-year olds, are completely free and are held at 9:30am every Sunday morning. You can find links to all of the events on this page.

Clonmel Half-Marathon on Sun 27th Aug 2023 is postponed...

In light of the tragic car accident that left four young people dead, Clonmel AC have postponed the Clonmel Half-Marathon until a later date.

Results of the 5k parkruns in Cork - Sat 26th Aug 2023

Results of the 5k parkruns around the county on Saturday 26th August 2023. Approximately 873  runners and walkers took part in the 9 events in Co Cork.

Notes...

1) No parkrun in Tramore Valley Park due to holidays

Ballincollig Regional Park: 352 this week, 281 last week. Long term average 285

First 3 men & women... 

1 Barry TWOHIG Male VM40-44 St Finbarrs AC 16:27

2 Shane BYRNE Male JM15-17 17:50

3 Shane COONEY Male VM45-49 St Finbarrs AC 18:08

22 Megan FINN Female SW20-24 20:11

25 Marian TWOHIG Female VW45-49 20:20

31 Nicola SULLIVAN Female JW15-17 20:50

Ballincollig results... https://www.parkrun.ie/ballincollig/results/291/

Tramore Valley Park: 166 runners took part in this event. 226 last week. The long term average is 166.

First 3 men & women... EVENT CANCELLED

Tramore Valley Park results... 

Glen River: 95 this week, 86 last week. The long term average is 74.

First 3 men & women... 

1 Thomas HEISING Male SM30-34 18:37

2 Brendan MAGUIRE Male VM40-44 19:28

3 Loic GAREL Male VM40-44 St Finbarrs AC 19:43

4 Rebecca JACKSON Female SW30-34 Wilmslow RC 20:10

9 Anita LOCKE Female VW35-39 St Finbarrs AC 21:29

22 Hannah COFFEY Female JW11-14 25:56

Glen River results... https://www.parkrun.ie/glenriver/results/171/

Mallow Castle: 59 finishers this week, 57 last week. The long term average is 64.

First 3 men & women... 

1 Tomás KIELY Male JM11-14 North Cork AC 17:55

2 Edward CORCORAN Male SM30-34 20:23

3 Carl HOWARD Male VM45-49 20:34

16 Ciara KIELY Female JW11-14 North Cork AC 23:51

19 Regina SHEEHAN Female VW45-49 24:22

24 Marie BUCKLEY Female VW40-44 25:22

Mallow results... https://www.parkrun.ie/mallowcastle/results/98/

Youghal: The Pobalscoil na Tríonóide 5k parkrun in Youghal got 57 this week, 69 last week. The long term average is 58.

First 3 men & women... 

1 Cody COUGHLAN Male JM15-17 18:43

2 Keith BARRY Male VM45-49 St Catherines AC 18:58

4 Jamie WALSH Male JM11-14 23:04

3 Claire CURTIN Female VW35-39 22:58

6 Susan DINEEN Female VW40-44 23:48

8 Claire MURPHY Female VW50-54 24:41

Youghal results... https://www.parkrun.ie/pobalscoilnatrionoide/results/76/

Macroom Desmense: 41 this week, 43 last week. Long term average is 52.

First 3 men & women...

1 John O'DONOGHUE Male SM30-34 18:33

2 Cathal LUCEY Male JM15-17 20:33

3 Lachlan MCLEOD Male SM20-24 Derek Zoolander Centre for Kids Who Can't Run Good 20:58

19 Leah KEATING Female SW25-29 26:46

20 Sarah CUDDIHY Female JW15-17 26:58

21 Carmel PURCELL Female VW45-49 West Muskerry A.C. 27:01

Macroom results... https://www.parkrun.ie/macroomcastledemesne/results/440/

Clonakilty: 48 finishers this week, 46 last week. Long term average 36.

First 3 men & women... 

1 Naoise Ó FLAITHEARTAIGH Male SM20-24 17:19

2 Mícheál Ó SÉ Male VM40-44 18:46

3 Cathal PRIOR Male VM45-49 18:53

9 Niamh O'BRIEN Female SW30-34 22:52

15 Sandra WALSH Female VW50-54 24:38

16 Martina KOUKALOVA Female SW30-34 Nee Noor Plodders Running Club 24:42

Clonakilty results... https://www.parkrun.ie/clonakilty/results/394/

Glengarriff Woods: There were 100 finishers for this weeks 5k parkrun, it was 84 last week. The long term average is 60.

Top 3 men & women...

1 Cain O MAHONY Male SM20-24 19:39

2 Toby BENHAM Male SM30-34 Crusaders AC Dublin 19:42

3 Peter LITTLE Male VM45-49 19:45

5 Deirdre O SULLIVAN Female VW40-44 22:12

6 Jade VAN DEVENTER Female SW20-24 22:38

18 Stacey O SULLIVAN Female SW30-34 25:37

Glengarriff results... https://www.parkrun.ie/glengarriff/results/311/

Bere Island: 80this week, 54 last week, long term average of 46. 

First 3 men & women... 

1 Noel BYRNE Male VM50-54 21:53

2 Garry MORIARTY Male VM45-49 22:09

6 Guy BRINT Male VM50-54 24:38

3 Michelagh MURPHY Female SW18-19 23:06

4 Deborah PARRIS Female VW55-59 Canterbury Harriers 23:44

5 Breeda O SULLIVAN Female VW55-59 Beara AC 24:23

Bere Island results... https://www.parkrun.ie/bereisland/results/401/

Castlehaven: 41 finishers this week in Rineen Woods, 11 last week. Long term average 28.

First 3 women & men...

1 Florence FITZGERALD Male SM30-34 21:13

2 John O'MAHONY Male SM25-29 22:14

3 Darryl HUNT Male VM50-54 Rogue Runners 22:20

5 Emma O' SULLIVAN Female SW30-34 23:32

11 Claire ROCKALL Female SW30-34 27:19

14 Mary MINEHANE Female VW40-44 28:53

Castlehaven results... https://www.parkrun.ie/castlehaven/results/322/

For more information about the weekly 5k parkruns in Co Cork, go to this page HERE.