BHAA Zurich 2 Mile

From Track Racing 2009

Good turnout from the club at last Wednesday's Zurich sponsored BHAA series of 2 mile races which took place in Irishtown Stadium. All races were run on a handicap basis. Unfortunately Paul O'Connell's unbeaten run came to an end and no Paul I still had nothing to do with your handicap being reduced after you winning your respective race at the previous Irish Life & Permanent race night.

Stephanie Bergin kept up her good recent form by winning her standard and Valerie Power making a welcome return to BHAA races won the open race.

Ray Carpenter, Tommy and Sandra Armstrong also ran very well although Sandra was spotted being dragged off at great speed by Valerie's dog which she was trying to look after whilst Valerie ran.

For those of you who are not aware of what goes into organising an event, brief summary of what was involved in organising this event (which would also apply to the Irish Life & Permanent race night which Kathleen Horgan was responsible for organising with her colleagues).

Responsibility of race Promoter to book stadium, organise race flyers/promoting event. Making sure adequate stewards in attendance to look after registration and track side and to tidy up afterwards. Timing Clock for evening and accurate recording of finishing times. Providing Tea/Coffee/Water and Refreshments, Prizes, St. Johns Ambulance to attend. Posting of results after event.

Although first race started at 7.30pm myself and my colleagues were at venue from 5.15pm to set up and got to leave at 10.15pm even though last race was at 8.35pm.

So do please give some appreciation to race organisers when you are attending races.

Photos from Racepix365

Report by
Stephen Willoughby

Marathon Training Program - Weeks 5 & 6

Weeks 5 & 6 of a 13 Week Program

Week 5 Starts Monday 24 August 2009
Week 6 Starts Monday 31 August 2009

Monday:
10 miles easy on grass
This is to allow the body to recover from yesterday's long run & for you to mentally prepare for the hard sessions ahead.

Tuesday:
12 mile
This is to build up the milage, to get used to covering long distances, this should be a little faster than your Sunday run but not too fast as you still have tomorrow's training to do.

Wednesday:
10mile steady ,(on grass if poss),
Steady runs are good for endurance, strength & getting used to running same time p/mile over longer distance.

Thursday:
2 miles warm up
3 laps Fartlek (45min)
Cool down
Farklek is steady running with fast pick-up in places,this is the same as doing a speed session.Fast pick-ups should be done close to race pace & the easier/recovery bits should be steady.

Friday:
8miles EASY
These easy days are very important to allow the body to recover from all the hard stuff you've just put it through. It is to be enjoyed.

Saturday:
8mile TEMPO RUN in the morning,
For strength & endurance. This should be ran at 80--85% of marathon race pace.
5mile easy run in the evening.
This is to get rid of lactic acid from the legs before tomorrows long run.

Sunday:
Week 5 - 20miles, on grass if possible
Week 6 – 22miles, on grass if possible
Staying on grass means less impact on all joints helping too prevent injuries, these long runs are to get you used to staying on your feet for a long period of time building you up to marathon time & distance.

Hi folks,
Don’t get a fright reading this program, its not as bad as it reads, do remember it is only a guide, to get you on the right track & to give an idea of where your going. Each of us is different & what suits me may not suit you, for example some of you prefer to do your long runs on Saturday instead of Sunday, that’s fine, this is not written in stone. As you can see there are only 9 weeks left until the big day so happy training to all,
Don’t forget to enjoy it!
Lucy D’Arcy

Training Program By
Emily Dowling

The Archives

So the flow of old photos has started (thanks paddy), the oldest so far is our album cover from 1984. We now have archive albums for the 1980's, 1990's, 2000's & Misc in the photo's section. Have a look and if you have anymore to add or if you can identify someone, a place or a time please email us and we'll happily update the relevant albums.

Archives - 1980s

We've started to post up the old classic results. We'll have a page for each year, so if photos appear we can add them to a specific year. See the Results page.

Also found was the speech by Minister for Arts, Sport and Tourism John O'Donoghue for the Clubhouse opening on 16th June 2005. Posted here.

Frank Duffy 10 mile - Phoenix Park

Frank Duffy 10 mile 2009

Well, looking out the window at 8 o'clock saturday morning I was not envious of my red army brothers and sisters setting out on their 10 mile challenge. As they lined up however on the start line to do battle the clouds parted biblically (work with me) and the sun came out to warm the backs of the 6000 hearty souls taking to task on the day. A strong sportsworld mens team had clear intentions to take a medal in the Dublin Championship. Some of the girl's finest were also present.

Kildare's finest export since Jack L, Paul O' Connell lead the way for Sportsworld continuing his rich vein of form. With only 2 Irishmen ahead of him, Paul powered his way to fifth in a superb 53.38, leaving guys he peviously was packing with in his wake. He is closing in on the elite men week by week. Next in was westmeath's finest export since Joe Dolan. Paul 'Duff Man Duffy', another man in a rich vein of from continued his successful summer with a brilliant 57.05, finishing in 21st. Paul again is going shoulder to shoulder with guys, previously minutes ahead of him.

Next in was the ever green Trevor 'silver tongue' Sweeney. The veteran was well up in the over 35's coming in just a shade behind Paul in 57.28, 24th place. He may have even pipped Paul had he not stopped to chat to a blond bysander in the last mile. Gareth Murran was fouth man in, breaking the hour comfortably in 59.33. Having displayed huge potential on the track during the summer, this will have served as a good base for him to build up his stamina for the remaining distance races and cross country season. Gareth has a big year ahead ahead of him and will undoubtedly continue his steady improvements. Michael 'Con Houlihan' Cunningham was next man in, finishing in 1.01.06. This didn't really do him justice as his training and recent races have shown a return to form. Michael is building up nicely for the national half and should really kick into gear for the cross country season, where he has probably displayed his best performances.

Lucy looked close to her best, running hard all the way to a fantastic fourth overall and first in her age group (O 21's). Colm Kennedy followed her in with an impressive 1.04.35. Martin Keenan ran a fine 1.06.14 building up nicely for the marathon, just ahead of Joe Byrne. Joe shook of a recent knock to storm home in 1.06.28. Life in the old dog yet........

Stephanie was second girl home in 1.07, followed by Ciara in 1.12.47, representing the girls team with distinction. Dave 'El Nugget' Clarke continued his marathon preparations cruising home in 1.10.17, reaping the benefits of a good training bloc. Just ahead was the bowld Will Greensmyth, flown in for the weekend. Limerick's finest finished in 1.10.11. Eoiny 'Felony' got back on track for his assault on the 26.2 miles in October with a solid 1.14.10 and will be fighting fit for the half next month.

A great team performance all in all and we look forward to the rest of the autumn and pending winter with high hopes.

Here's a link to the photo album with a larger selection available at racepix365 and full results.

Is mise le meas,
Phil Kilgannon.

RacePix365 and Flickr

So the good people at Racepix365 have setup a sportsworld specific area for photos that are uploaded to Flickr with the tag 'sportsworld'. If you have you own flickr account, just add the tag to your photos, and they will appear on this Sportsworld RacePix365 page. This page is also linked via the menu.

BHAA Irish Life 3km

From Track Racing 2009

Just to show that track running isn't just a young kids game, this is tommy armstrong finishing strongly at the BHAA Irish Life 3km track race on wednesday last. The race organiser and club member kathleen horgan, can be seen in the background. Other club runners on the night were paul duffy, stephanie bergin, colin mahon, jean wilson and POC. The Zurich 2 Mile track race organised by Stephen Willoughby is on wednesday 26th August.

Dublin Graded Meeting #8 - Irishtown

From Track Racing 2009

Wednesday 5th August 2009

The final evening of the graded series for 2009 took place at a warm and sunny but breezy Irishtown stadium. First up was the 200m, and there were 2 grade C races. In the 1st Sportsworld’s fastest man Conor Murphy was an impressive gun to tape winner 27.08 and would have bettered this if there was somebody to chase. In the 2nd Packie Enright made his debut at sprint events and finished third in 27.52. It wasn’t a bad result for someone with no track or speed work of any sort done, but it wasn’t a sensible decision to race either with no preparation; one based on impulse.

Next up was the 1500m girls, and Crona was a decent 4th in Grade A behind fellow national senior finalists Lorraine Manning and Azmera Gebrezgi. In a mere 18 months running Crona has climbed to a level that no one would have expected of her, and the national championship of three days beforehand was her peak of the season. As a result she looked a little tired, and maybe should be on a break from running for a few weeks. She wanted to come back this evening to try for a pb but on such a breezy evening no athlete recorded one. Hopefully she’ll be very pleased with what she’s achieved this year, it’s rare that someone of such little experience progresses so quickly, and the Brady’s enthusiasm is something we can all learn from.

Conor was back in action at the 1500m grade D and did very respectably considering that distance running is not his event. With laps of 84, two 89s and a 56 second last 300m, he was driven on by Paul Duffy’s “come on Conor, you’re dropping off” along the way! Our next club member in action was another novice who punches above his weight, Gareth Murran. Going in grade C, he’d a super race with 3 steady 73s and a last 300m in 48 seconds. He was always to the forefront of the closely knit and cautious pack, looking like a contender and was leading with 120m left. Coming round the final bend the strong wind hit him hard and he was beaten into 4th place. However he did look the part and this maybe his event to concentrate on for next year.

The race of the night was undoubtedly the star studded mens 1500m grade A, bringing together the recently crowned national 10,000m champion from Kenya (who was skulling pints three days previously may I add!), the 800m bronze medallist,steeple bronze medallist, 1500m silver medallist, 5000m 4th placer and the 800m 5th placer. In a fast race it came down to a photo finish with the 5000m US based runner getting the nod over Alan O Brien (by only one hundredth of a second), Josphat Boit also running 3:48; with the wind ruining the athletes faster times they’d hoped for.

And so it was onto long distance which is what our club members are best at in most cases, and by now both the wind and sun had died down considerably. Having raced only 15 mins earlier, Gareth was next up in the 3000m grade C which he won at ease, displaying superior fitness for this grade. Grades A & B were combined in the final race of the night. Packie struggled with poor fitness to break 10 mins with kilometres of 3:08, 3:21 and 3:30. Conor, a glutton for punishment decided for yet another race this evening, and didn’t do badly at all. However Paul was the success story of the night with a pb of around 20 seconds. At the front he was in a group of 3 or 4 Liffey Valley lads and finished in 3rd place. Well done Paul. Also well done to the organisers for putting on a great series for everyone all summer. Another year has passed, and with the exception of a few BHAA races, that’s the end of the Irish track season for 2009.

Men’s 200m, Grade C (I)
1 Conor Murphy Sportsworld A.C. 27.08

Men’s 200m, Grade C (II)
1 Eoin Bradshaw Raheny Shamrock A.C. 24.97
3 Packie Enright Sportsworld A.C. 27.52

Men’s 1500m, Grade D
1 John Healy Dundrum South Dublin A.C. 4.44.83
10 Conor Murphy Sportsworld A.C. 5.18.76

Men’s 1500m, Grade C
1 Paul Gleeson Clones A.C. 4.26.28
4 Gareth Murran Sportsworld A.C. 4.28.93

Women’s 1500m, Grade A
1 Martina Mc Carthy Athenry A.C.4.38.33
4 Crona Brady Sportsworld A.C. 4.56.93

Men’s 3000m, Grade C
1 Gareth Murran Sportsworld A.C. 9.39.67

Men’s 3000m, Grades A & B
1 Ian O'Leary Dundrum South Dublin A.C. 9.06.39
3 Paul Duffy Sportsworld A.C. 9.10.57
8 Packie Enright Sportsworld A.C. 9.59.42
9 Conor Murphy Sportsworld A.C. 11.53.12

Race Report By
Packie Enright

World Masters Athletics Championships

A big congratulations to Ed McEntee who came home in 6th place in the Marathon at the World Masters Athletics Championships in a stunning time of 2.43.41! For the past two weeks in Lahti, Finland the World Masters has been taking place with the event concluding with the marathon last Saturday. Continuing an excellent season for Sportsworld competitors, with Helen White representing Ireland in the World Mountain Championships and Aoife Brady taking home a Bronze medal from the National T&F in recent weeks, Ed ran a strong race on a warm morning in the surroundings of Lake Vesijärvi to come in behind Russia's Sergey Perminov who took the marathon win in 2.30.27.

Full results.

Also this weekend is the Adidas Frank Duffy 10 mile in the Phoenix Park. Online entry is still possible but from newspaper reports last week the event is a near sell out......6000 expected to line up! If you are not running come out and support the club as we'll be fielding strong men's and women's teams and the club usually has a high turn out of runners at this event. If you are entered wear your club singlet or if you need a singlet see Emily or Mick at training this week. Also if there is some interest we may look at organising going out for a bit of food & drink on Saturday night to replenish your bodies supplies after a hard mornings racing!

Marathon Training Program - Weeks 3 & 4

Weeks 3 & 4 of a 13 Week Program

Week 3 Starts Monday 10 August 2009
Week 4 Starts Monday 17 August 2009

Monday:
8-10 miles easy

Tuesday:
2 mile warm up.
3x2mile Hard
or
2x1200meter,
2x1000meter,
2x800meter,
2x600meter
2 mile cool down and stretch

Wednesday :
12mile steady

Thursday:
10miles pace run or 45minute Fartlak

Friday:
Rest or 5mile easy

Saturday:
8mile hilly run in the morning
5mile easy run in the evening

Sunday:
18mile on grass if possible

Training Program By
Emily Dowling

Marathon Training Program - Weeks 1 & 2

Weeks 1 & 2 of a 13 Week Program

Week 1 Starts Monday 27 July 2009
Week 2 Starts Monday 3 August 2009

MONDAY:
8-10miles EASY
This is to allow the body to recover from yesterday's long run & for you to mentally prepare for the hard sessions ahead.

TUESDAY:
2mile Warm Up, 3x2mile PACE (3min rec), 2mile Cool Down,
or
2mile Warm Up,
2x1200m PACE (2.5min rec),
2x1000m PACE(2min rec),
2x800m PACE(2min rec),
2x600m PACE(1.5min rec),
2mile Cool Down.
The reason speed work is to improve your race times, make you stronger, faster & make racing easier.

WEDNESDAY:
12mile STEADY,
On grass if possible, steady runs are good for endurance, strength & getting used to running same time p/mile over longer distance.

THURSDAY:
10mile PACE RUN or 45mins FARTLEK,
The pace runs should be ran 80-85 % of marathon pace, this will give you an idea of racing at marathon pace with-out getting the body too stressed.

FRIDAY:
REST or 5mile V EASY
These easy/rest days are very important to allow the body to recover from all the hard stuff you've just put it through.It is to be enjoyed.

SATURDAY:
AM: 8mile HILL RUN,
Purely for strength & endurance, not speed.

PM: 5mile VERY EASY
Again, this is to recover & get rid of any lactate build-up in preparation for long run tomorrow.

SUNDAY:
18miles STEADY,
On grass also. Staying on grass means less impact on all joints helping too prevent injuries. These long runs are to get you used to staying on your feet for a long period of time building you up to marathon time & distance.

Training Program By
Emily Dowling

Marathon Training Program

From saturday we're going to start publishing a fourth nightly marathon training guide, with the specific training sessions for each two week period on the count down to the end of october. Its a general guide for all marathon paces created by emily, and lucy will outline how the various sessions work and are linked together. Please ask at the club if you have any more specific questions, and good luck.

National Senior Track & Field Championships

From Track Racing 2009

Aoifa Brady, a name to watch out for in the not to distant future. 1 of only 2 representative from Sportsworld to race in these prestiege championships. Saturday evening, 4:25pm National 5k on next, Aoife takes her place on that start line,she looks great,like she belongs. Bang, there goes the gun & there goes the girls,12.5 gruelling laps with a stronge enough wind in your face every time that home straight was hit.

Linda Byrne & Rosmary Ryan were gone from the gun,it was clear from the start it was a 2 horse race between them, how-ever the race for bronze was there for who-ever was hungry enough to go for it. Aoife ran a very sensible race, she knew what she had to do. Staying tucked in the middle of the pack until it was time to go. 10.5 laps gone, 2laps left, 3rd place still up for grabs, just like changing gears in your car,Aoife change her gear fron 3rd to 4th,a gap was opened immediately,600mts still to race & off she goes,from 4th to 5th gear,that was it there was no catching her now. The sound of the bell...1 more lap,arms in full swing,legs in full stride,the field was broken.Aoife went on to clain a very fine National bronze medal in an excellent time of 17mins 38 behind 1st place Linda & 2nd place Rosemary.

Sunday afternoon, 4:05pm, not as windy today, but still a wind none the less, time for Aoife to take her place on the track once again,this time accompanied by her sister & club/team-mate Crona. The 2 girls on the line side by side with some top athletes. The're off for a very fast 3 & 3/4 laps on a sunny & breezy afternoon of day 2. Although battle ensued between the 1st 3 athletes Deidre Byrne,Roisin McGettigan & Kelly Mc Niece, Aoife hung in for a very good 4th place fininsh. Crona ran with great confidence to notch up a season's best & a peronal best time of 4min 46 on her debut to this national senior event. Now she has a taste of what its like she could be a name & face to watch for next season.

Well done both of you on very fine performances.

Race Report By
Lucy Darcy

Photos By
Gareth Murran