No organised training tonight as so many people are racing the Boston 5km. However, for those not racing I suggest 3 minute efforts around the GAA pitches. Take 1 minute between efforts and aim to complete 6-10 efforts. The exception would be anyone planning a marathon in September, in which case I would do 6 minute efforts and aim for 5-6 efforts. Try to run smooth and relaxed so think about you posture throughout- hips high, shoulders relaxed, elbows moving smoothly from back to front passing close to the body.

Training as normal on Saturday morning. Matt

A small but elite team of four GCH competitors travelled to St. Abbans, Laois for the National Half Marathon on Saturday. All four returned with National medals in an impressive haul for the team. Phyllis Brown won gold V60 with 113.19. Mary Doyle claimed silver V55 in 121.20, while Bernie Kelly won Bronze V50 with 104.53. The three women's combined efforts were enough to win the women's Vets team prize also. GCH's only men's competitor this year, Martin McEvilly, won Bronze V60 in 94.31, adding another medal to round off a fantastic season for Martin.

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Fit4Life resumes training for all groups after the summer break on next Tuesday Sept 7th at 7pm at Westside Library carpark on Seamus Quirke Road.A new beginners group will start on this evening also. Further enquiries to Bernie Kelly, Fit4Life Leader on 087-7504066

Some great performances in the half marathon on Sunday so some of you may wish to leave doing a session until Saturday morning to ensure you have recovered, or scale back your session slightly tonight.

Advanced (marathon group)
2 x 10 minutes threshold off 2min30 recovery around the Gaelic and rugby pitch, then as make your way up to the track for Parlauf relay (continuous relay 8x200m each)

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G.C.H. juveniles return to training on Sunday 5th September in Dangan at 10.30am.

Training times are as follows:
Sundays 10.30am-12.00pm 7 years olds to 18 year olds
Wednesdays 7.00pm-8.30pm 10 year olds to 18 year olds
Fridays 7.00pm-8.30pm 9 year olds to 18 year olds

All the training is based at the Regional Sports Centre in Dangan. New members are welcome.

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The cross country distances for juvenile age groups, seniors and masters have been published by Athletics Ireland and attached here.

Congrats to Matt Bidwell, Helen Corbett and Orla NiMhuircheartaigh, who were 1st, 2nd and 3rd in the Galway Half Marathon on Sunday, and to all the GCH runners who competed. Results for all the races are now available here:
http://www.precisiontiming.net/result/

Galway City Sports Partnership have provided details of the next courses for Code of Ethics & Good Practice in Children's Sport. These are scheduled for Monday 27th September and Monday 18th October - more details attached.

Not envisaging many people making the session on Saturday dew to Sunday's racing but for anyone who is not racing over the weekend I would recomend 6 minutes efforts around the trails at dangan, or the top pitch.

Run hard for 6 minutes, take 90 seconds recovery and repeat 3-6 times depending on current fitness level. Best of luck to those who are racing.

Matt

G.C.H. athletes had considerable success at the All-Ireland Community Games. Cliona Ni Chochlain, competing for Claregalway, defended her Under 10 Hurdles title in great style, winning her heat, semi-final & final. Kieran Molloy from Oughterard, who is an accomplished boxer, won the Under 12 boys ball throw. Kieran competes in the Shot Putt but also looks to have a bright future as a Javelin thrower.

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Final session before the half marathon for many of you. You don't want to take too much out of the legs at this stage so a smaller session that usual. I have included some work at half marathon pace to allow you to get a feel for it. It is a pace that not many of you will often run at- slightly slower than threshold pace but faster than steady running.

Advanced

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I am away for the week so unfortunately won’t be at the sessions as many of you put the finishing touches to your preparation for the Galway city half marathon. Obviously at this stage ‘the hay should be in the barn’- i.e. the hard training should be done, and if it’s not there is nothing you can do about it now! If you are training for the Dublin Marathon or Berlin, and you are doing the half next week, it is a good opportunity to put in an easier week.

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A look around the GCH training sessions this week reveals that there is some serious training and preparation afoot for the autumn racing season. First stop is Paul Fallon's race next Sunday at which a good crew of red and white will be running the Oughterard 10k. Next stop is the Galway Marathon weekend of events, organised by Paul and Richard Donovan. Ian Egan is back in training for the full marathon this week despite a recent injury setback. Many GCH'ers putting in the hard work at Matt's sessions are planning

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GCH had a good outing on Saturday night at the Claregalway 10k. The County 10k championship was run in conjunction with the race and both the Men's and Women's GCH teams won. Rob Staunton won the race outright with Tony Scanlan 2nd. Helen Corbett continues to make massive improvements every time she dons the racing shoes. Gerry Carty, Bernie Kelly and Margaret Sheridan all enjoyed the opportunity to race locally, after being on the organisational side instead for the Streets. The full results are at: http://www.redtagtiming.com/, and the GCH results are here:
County Gold Men's team:

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Results now available on Athletics Ireland website: http://www.athleticsireland.ie/content/?page_id=160.
First reports are just in from the National Masters T&F held in Tullamore today. Dick O'Hanlon has won gold in the Shot Putt with 10m59cm and gold in the 200m in 27.25s. He was also 2nd in the Long Jump and 3rd in the Discus. Dick's brother Pat O'Hanlon claimed silver in the 35lb for distance with 8m59. We'll have more GCH updates and link the full results when they're available.

We have a video of the Dangan 5k in June now viewable. Thanks to Richard Donovan for taking the footage on the night, which we've edited and uploaded to YouTube:

The provisional National League results are in and GCH's division was won by Ferrybank from Limerick County and Tallaght. So, there was no promotion for GCH this year, but it was great to have a GCH team competing in the final of the League. On the day the ever dependable GCH throwers had the biggest performances. Sean Breathnach and Eanna O'Cathain carved up the throws events between them to maximise the points gained, winning two and claiming two bronzes also. Congrats to all the athletes and coach/manager Matt Lockett.

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From Album 1We have over 600 photographs of the Streets of Galway 2010, courtesy of John O'Connor. John gives a Míle Buíochas to Ray Somers for use of his hoist and also to Philip Casey who operated it before, during and after the Streets of Galway Road Race. The photos are in two albums: Album 1 and Album 2. See John's photo website for other events: on flickr

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The senior men's team has qualified for the Division 1 National League T&F final, with the second highest points total of the qualifiers, behind Ferrybank. The team now has a chance of promotion to the 'promised land' of the Premier League. This would be great for the development of the club as we have a great crop of older juneniles coming through that would benefit from regular high class competition.

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At Dangan - meet for 10am start having already completed a warm-up jog...

With many athletes competing at either the national league final or Claregalway 10km I don't expect a huge turnout but for anyone who does want to train rather than race I suggest you head for the hill!

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