The Senior Club Autumn Training Plan 2015 can be downloaded below. This plan has been developed to work with the significant number of members who are currently training for Autumn half and full marathons. Please note this is not a marathon specific plan.
Substitute the workouts in the schedule with similar workouts in the plan that you are using. These workouts will help to build endurance which will benefit your overall running, so even if you are not focused on a half or a full you will see huge gains over shorter distances.
There will be two structured training sessions each week. Wednesdays will focus on Tempo, Marathon and Half Marathon race pace runs on the road as long at the light allows from 7-8. Fridays will be a dedicated track session from 8-9.
If you have any questions in relation to this or any matter please contact us through the Facebook page.
Best of luck to all members with their training over the coming months...
Shauna Bocquet was competing in the Paralympic track races at the weekend in the Coventry Classic where she had some fantastic performances against some top-class opposition. Shauna made the A final of the 100m after clocking 19.85 in the heats and went on to race world class athletes (Paralympic and European champions) in the final on Sunday where she clocked 20.57.
Shauna got five PBs over the 2-day event (100m 19.85, 200m 37.58, 400m 72.54, 800m 2.21.42, 1500m 4.43.71). Her PBs knocked a staggering amount of time off her previous times, in particular her 800m was 38 seconds faster than her previous PB! This talented 11-year old is now looking forward to her final meet of the year in September in London.
Shauna Bocquet (far right) pictured at the start of the 1500m in the Coventry Classic
with Margriet Van den Broek (Netherlands) and Meggan Dawson-Farrell (Scotland)
Craughwell U16 Girls 4x100m Relay Team
Siona Lawless, Shauna Tobin, Laura Cunningham, Aoife Walshe
A busy two days of action unfolded in Athlone IT where the 2015 National Community Games finals were taking place at the weekend with a dozen athletes from the club taking part.
Pride of place went to Laura Cunningham in her final year in Community Games. Laura was competing in the U16 Girls Triple Jump and in unfavourable weather conditions put together a fine series of jumps to take 4th place in the competition and make it to the Community Games podium for the first time. Laura broke 2 of her 6 jumps and was in 5th place after 4 jumps but when others were tiring Laura kept improving and jumped into the medal positions on her 2nd last and final jumps. This was a well-deserved reward for Laura who last medalled at National level as an U10 in 2009 where she won both long jump and relay silver and has come close to the National podium on several occasions since then.
It’s just a few weeks now until the club will be back into full training for all age groups. The time-table for training sessions is provided below. It’s important that all parents adhere to the arrival and collection times listed below in order to minimise traffic in the car-park and make it a safer place for you and your children.
We’d like to welcome our new first class/U8 age group who will be under the guiding hand of Tracy Moran and we’d doubly like to welcome back all our other athletes for the forthcoming year. It’s an exciting time for the club with the steady development of our new facilities and the continued growth in our membership. The club is the largest juvenile club in the country with one of the key reasons for this being our focus on participation and opening the sport up for everyone irrespective of ability.
In an age where obesity is a growing problem amongst the wider population, participation in sport is more important than ever and it’s critical that our children stay involved in as much sport as possible as they move through their primary school and secondary school years to give them some chance of having a regular sport as a young adult. A research study a few years ago advocated that children should have 3 or more regular sports while in primary school, reduce to 2 or 3 during the first few years of secondary school and only in mid to late teens reduce it to one if you want to give it all your time. This was found to give a person the best chance of continuing to participate in sport as an adult.
So parents, encourage your child to keep up their sport for as long as possible and if under a time squeeze, maybe they can give up some Play-station or Facebook time instead! Luckily in our club, we have bucked the trend of leaving the sport early and our teenage age groups are in fact our largest growth age groups, with over 150 teenagers currently in the club.
Just a quick word also on our facilities progress. As many of you will know we will have a major fundraiser at the end of September when we hold a 12-hour relay world record challenge. We will be ramping up the preparation work on this in the next few weeks and are looking for huge support from all our parents. As well raising much needed funds, we are making that day into a health-themed information awareness day for the physical and mental health of children, teenagers and adults. We are inviting professional services and advice centers to setup information stalls at the event along with nutritional and physical therapies ....and a lot more. We are trying to spread the message among our youth that it's Okay not to be Okay! Help is at hand, etc. As a club we want to highlight mental and physical health and that physical activity helps mental wellbeing. We will have more information on this in the next 2 weeks and if you know of services who would like to get involved in the above, please have them contact Tracy at 087 8810737.
|Training Group||YOB||Coordinator||Contact #||Restarts||Time|
|U8s||2008||Tracy Moran||087 8810737||Tues 8th Sept||5.30pm|
|U9s||2007||Sylvia Walsh||087 8940395||Thurs 10th Sept||5.30pm|
|U10s||2006||Tracy Moran||087 8810737||Tues 8th Sept||6.15pm|
|U11s||2005||Michael Tobin||087 6591879||Mon 7th Sept||6.15pm|
|U12s||2004||Seamus Lynch||087 2117697||Thurs 10th Sept||7.00pm|
|U13s||2003||Tracy Moran||087 8810737||Tues 8th Sept||7.00pm|
|U14s||2002||Siobhan McFadden||087 2733327||Tues 8th Sept||8.15pm|
|U15s||2001||Marion McEvilly||087 9390366||Tues 1st Sept||8.15pm|
|U16s||2000||Michael Tobin||087 6591879||Hasn't stopped|
|Older/Jumps/Distance||Michael Tobin||087 6591879||Hasn't stopped|
|Older/Sprints||Patricia Cosgrove||087 6671534||Tues 15th Sept||8.15pm|
|Fit4youth||Brendan Treacy||087 2487720|
Just quick update on the community centre as I am not sure if its widely known as to what's happening next. The following was the previous information circulated amongst the community.
Notice for an Extraordinary General Meeting
The existing officers of St Michael’s Community Centre have been involved in the development and management of the community centre for the residents of Craughwell and surrounding areas for over 15 years. We are very proud of this fantastic amenity in our village, unfortunately the current committee are now at a stage where they can no longer continue with this undertaking and have resigned with immediate effect.
In light of this, the Trustees are calling an EGM on THURSDAY 23rd July at 9pm in St Michaels Hall. We ask that other members of our community take on the challenge of further improving and maintaining this great facility for current and future generations. If there are not members of the community willing to form a new committee at this meeting, it is with regret that the community hall will close indefinitely.
There are currently 18 clubs using the community centre and we would ask you to contact all your members to attend this EGM in order to ensure that the centre remains open. The Trustees wish to express their sincere appreciation to the outgoing committee for their commitment and dedication over the last 15 years.
The EGM was held and with just 6 of the 18 groups using the hall attending and no volunteers to go on a new committee, the EGM decided that the hall would be closed with effect from 1st September until a new committee volunteers. So that means no venue for
- high jump (until we get our own shed built on the new field)
- road races HQ
- Active Retirement
- Parents & Toddlers
- Order of Malta
- dancing classes
- various meetings held by different groups including athletics, soccer, gaa etc.
The outgoing committee got together around 15 years ago to redevelop the hall from an unusable state where the rainwater was dripping from the ceiling in many places into the fine facility that it is today. Prior to that multiple committees did the same for several generations. Each time, they did it when their children were young and getting the benefit from the activities organised there. Its up to a new generation of parents now to take up the baton and volunteer to be on a new committee. Your children will be the primary beneficiaries of your endevours.
Please share this amongst your Craughwell contacts to help get people thinking about getting involved. I would imagine that when September comes and the venue is no longer available, it will be sorely missed and that another meeting will be called. People should have a think about getting involved - its in everyone's interests!
Just under 2400 runners took to the “Streets of Galway” for the 30th anniversary running of what is a key event in the running calendar for many local and national athletes. With a packed field including some of Ireland’s potential Olympic athletes for Rio 2016, this race was never going to disappoint. Taking in some of Galway’s most well know land marks it has a special place in many people’s hearts. The rain held off for the most part, with at least half of the field home before the showers returned.
This year the club had chosen the ‘Streets’ as a target race, with training starting in earnest at the end of June. Just under 40 members participated with an impressive number of personal bests achieved, testament to all the hard effort put in over the last 8 weeks.
Photo by Paul O'Connor
Gary Thornton (GCH) crossed the finish line in 23.53 taking first place on the podium followed by Sergiu Clobanu (Clonliffe Harriers) in 24.12, leaving Kenneth Rodgers, St Johns AC, to finish third in 24.58.
Maria McCambridge (Dundrum South Dublin) took the top spot for the ladies in 26.58 with a very close battle for second and third from two local champions, Regina Casey (GCH) in 28.55 and Jane Ann Healy (Athenry AC) finishing 3rd in 28.59.
Cathriona Farrell retained her National Senior crown in style yesterday at the National Senior Track & Field Championships in Santry, clearing 1.80m on her first attempt to equal her outdoor personal best and take the gold medal.
This makes it a double indoor-outdoor set of titles for Cathriona in the National Seniors this year and a total of 2 National Outdoor and 3 National Indoor titles in recent years.
Also in action, Maeve Curley has made a super recovery after a year of injury to get back onto the National podium with a fine silver medal in the National Seniors with a time of 26:16.12. Its great to see Maeve back in action at this level and hopefully its all injury-free years ahead for Maeve.
At the same championships, Damian O'Boyle took 8th place in the National Junior 3000m in a time 9:26.47 - another fine performance from 1 of the most dedicated athletes in the club. On a sad note, the club would like to extend its commiserations to Damian and Marion on the death of Marion's dad later that day. Funeral arrangements to be announced, may he rest in peace.
The athletic club are very proud of their achievements both on and off the track!
Ashley was a multiple National champion in the past, winning National titles in the 600m in both the Communiy Games and Athletics Ireland when aged 11, running an incredible 1.44.50 for the 600m at the time and featuring on many strong cross country teams during the years, closing out her juvenile years with a fine bronze medal in the National U19 long jump.
While Christopher was part of a strong U15 bouy 4x100m who took National honours a few years back.
Well done to both and their proud parents (and coaches!).
And please click oin the article to learn how you can support the fine efforts of Ashley and Christopher by making a donation to the school.
I phoned Michael Tobin last Thursday week on the off chance he might take Sinead for a long jump session some time before the National league finals on Sunday. I knew the season was officially over but I knew he wouldn’t mind me asking. I thought he might be at the races but guess where he was when he answered .... training secondary school athletes for the schools multi events which take place next September !!
This reminded me of an incident a couple of months ago when I met Michael walking the field Nobody else around just himself and the field !!
Ok no surprise there but what was he doing?
He was simply checking if the grass was cut to mark out the new running loops. Clearly it was !!
But rather than stopping at the gate he commenced walking, not one loop but each and every loop. That’s our Michael.
As he started to walk we said hello. He asked if I was in a rush and for once I wasn’t so I strolled along and just listened.
He spoke and painted the dream with the same passion he had the first time I met him, 12 years ago. Talking about the tartan track, indoor high jump facilities, long jumps , phase 1 , phase 2 ...
Relay team on their arrival
At the beginning of 2015, I was selected for the National Junior Relay squad. My aim for the year was to try to make the final relay team that would travel to Sweden for the European National Juniors. During the year I attended relay training sessions in Dublin and an Easter camp in Athlone with AAI Following the National Juniors in July, I got the call to say that I had been selected for Sweden. All the Irish squad, 23 athletes and 9 coaches, travelled from Dublin, on Monday 13th July to Stockholm. We stayed in a hotel in Eskilstuna with the German and Swedish teams.
In anticipation of the Indian summer we are going to get, a 6 week Circuit Training programme al fresco (yes that’s outside) will begin at the track from next Tuesday 11th August at 7.00pm. It will then switch to Mondays at 7.00pm for the remaining 5 weeks.
Open to all senior and Fit for Life club members for a nominal fee paid on the night. The programme will cater for all abilities so please feel free to come a long and join in!
For the uninitiated ‘Circuit Training’ involves completing a series of fast-paced exercises with a short rest period in-between before moving on to the next exercise. It improves a runner's strength which can lead to gains in speed and endurance. Ideal for any of our members training for an Autumn marathon or the upcoming cross country season or just about anyone who is looking to get fitter and stronger!
If you have a yoga mat at home bring it along for comfort. A bottle of water and a towel (hopefully for the sweat and not the rain) is advisable also. So if the first thing that springs to mind when you hear the word core is apples, this is the class for you…
In response to public demand and requests from parents, the club is launching a facility membership scheme whereby members of the public can pay an annual subscription to use the grass routes on the new facility for walking, jogging and running. Membership application form is here. All subscriptions go directly towards the development of the facility. Between membership subscriptions, fundraising and grants, it is hoped to raise €250,000 over the next 2 years to develop the facility.
It is separate to membership of the club – people join the juvenile or senior club as normal to participate in club training sessions and take part in competition. But if you are using the new facility, you need to pay the facility membership. Facility membership is automatically included in the existing juvenile membership subscription and a family option will be introduced to facilitate parents. And for folks who have already made donations to the facility or are thinking of it, we will use your donation to offset your park membership subscription.
Please note that for the moment until facilities are further improved, juvenile training sessions will have exclusive use of the hours 6-9pm on Mon-Thurs of the week but is available outside of these 3 hours and all day Fri, Sat and Sun for park members. This will be reviewed as the facility is improved.
Panoramic view from the centre of the new grounds - click to enlarge