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Change to Tuesday's Track time

Galway City Harriers - 20 June, 2016 - 08:33

Track times have now changed to 6.30pm at the usual spot each Tuesday night at Dangan Track!!

Track will now be merged wih Galway Triathlon Club members, this will help it group sizes and to ensure a good range of paces.

Please ensure your track fees are paid in advance.

Categories: Member Notices

Night of 5k PB's and Olympic Qualifier Event.

Craughwell AC - 19 June, 2016 - 19:22

BONFIRE NIGHT OF 5K PBs AND OLYMPIC QUALIFIER EVENT

 

 

 

Next Thursday Evening, June 23rd and Bonfire Night for 2016, sees one of Ireland’s final Olympic Qualifier Events, being run by our friends in Sligo from believeandachieve.ie which deserves a huge amount of support.

The Event is set to take place at the Knocknarea Arena of IT Sligo, with the first of 5 expertly paced open 5000m races on the track due off at 7pm. The Event has be planned in such a way to offer everybody the opportunity to join in on the excitement and participate in the event with the aim of achieving a new personal best and the chance to experience the immense atmosphere of the crowd before joining them on track for the feature event at 9pm.

The feature event has been set to inspire the next generation of budding stars and so the event will also play host to a select number of showcase Juvenile events, which will run tangentially to the event itself.

BEING INSTRUMENTS AND DRESS IN BRAZILIAN COSTUME TO ADD TO THE NIGHTS ENJOYMENT. 

Please check out their facebook page https://www.facebook.com/events/1098391646887750/?ti=cl

Results of the 2016 Connacnt Track & Field Championships U13 - Senior

Galway City Harriers - 19 June, 2016 - 17:05
AttachmentSize 2016 Connacht Champs Track Results U13-Senior.xls101 KB 2016 Connacht Field Results U13-Senior.xls88.5 KB

Congratulations to all the GCH athletes who participated yesterday in the Connacht Track & Field Championships in Sligo IT. 

Please see the link below to the Results.

 

Categories: Juvenile News

Timetable for National Senior Track & Field

Galway City Harriers - 17 June, 2016 - 14:16
AttachmentSize Senior_Timetable_Prov_2016.pdf424.38 KB

Last date for entries is Sunday 19th June.

Timetable below.

Contact secretary.

 

Categories: Member Notices

National Track & Field Championships

Galway City Harriers - 15 June, 2016 - 22:33

There are two upcoming National Track & Field Championships.

The National Senior Track & Field Championships take place on the 25th and 26th June in Morton Stadium, Santry. Closing date for entries is Friday 17th June.

The Under 23 National Track & Field Championships , along with the Junior championships take place on July 2nd in Tullamore

Anyone wishing to compete in any of the above competitions, please email secretary@galwaycityharriers.com as soon as possible.

 

Categories: Member Notices

Athenry Half Marathon

Galway City Harriers - 13 June, 2016 - 15:53

The Athenry Half Marathon (formaly theMoniea Half) takes place on Saturday 25th June at 11am.There is also a 5km on the day.

Entry is €25 for the Half Distance and €15 for the 5km.

If you are looking to break a time there are 1.30, 1.40, 1.50 and 2 hour pacers.

Full details and regitration can be found at www.athenryachalfmarathon.com.

Categories: Member Notices

Weeks 5, 6, 7 and 8 - Absolute Beginners

Galway City Harriers - 12 June, 2016 - 20:02

Remember, continue to be patient and keep making incremental increases to the volume and/or pace of your training. Progress slowly with the training regime for the next few weeks to ensure you'r'e fit and healthy by the time you reach the start line.

Date

Week

M

T

W

T

F

S

S

13/06/2016

5

 

2min walk, 2min run repeat 15 times. 30 mins running.

 

2min walk, 4min run. Repeat 5 times. Total 20 mins running.

 

After a brisk 5 min walk to warm up, see how long you can run for without stopping. Aim for 15 minutes but if you need to stop then walk for 1min and go ahead until you have run for a total of at least 18 minutes

 

20/06/2016

6

 

Run for 12 min take 2min rest, run for 10 min, take 2min rest, run for 8min, take 2min rest, run for 6min, take 2min rest.

 

walk for 5 min then run for 15-20 min, then walk for 5min

 

Run for 5 km

 

27/06/2016

7

 

Run for 1min, take a minute walk to rest, run for 2min, take 1min rest, then 3min run, 4min run, 5min run, 4min run, 3min run, 2min run, 1min run all separated by 1min walk

 

5min walk , then 25 min run, 5 min walk

 

Run for 5.5 km

 

04/07/2016

8

 

Try to find a hill of medium steepness. After a 5min jog warm up, run 30 sec up the hill, jog back down the hill and then repeat the hill climb 4 more times, take 3min rest and then repeat the 5 hill climbs again, before a jog or walk home.

 

Run for 20 minutes then take 5min walk recovery before running for another 15 min

 

Run for 6 km

 

 

Categories: Training for the Streets

Weeks 5, 6, 7 and 8 - 40min 8km

Galway City Harriers - 12 June, 2016 - 19:57

At this point you'll be in the swing of the 40min 8k  training plan. Remember the tips from our earlier postings:

  • Find a buddy. A training partner is a great asset particularly if they are a similar fitness level to you. Better still join a club. GCH have groups for all abilities. Put the shoes on and get out the door. This is often the hardest part of a run. Once you are out there you can enjoy the feeling of pushing yourself and the fresh air.
  • Try to run off road if you can as it is kinder to the legs. Dangan, South park, and Barna Woods provide some respite from the tarmac.

Start

Week

M

T

W

T

F

S

S

13/06/2016

5

4x 5 min off 75 sec jog then 5 x 30 sec

 

 

Out and back run: 23 min out, try to come back in 20

 

60 min easy

 

20/06/2016

6

6 x 4min hard with 1 min rest

 

 

30 min easy.  Then 5x a 6-8 sec hill with very slow walk back down the hill to recovery in between.

 

60min easy

 

27/06/2016

7

8x 3min off 1 min. If you need to take a break, then can be split into 2 sets of 4 x 3min with 3 minutes between the first and second set of 4.

 

 

Progression run. 9km: starting at 6min per km and then pick up speed by 10 sec per km each km.

 

Headford 8km to test progress.

 

04/07/2016

8

4x1 min off 1 min rest, 12 minutes continuous hard run, 4x1min off 1 min

 

 

9km with 5th and 7th km @ 5min/km pace

 

65 min run

 

 

Categories: Training for the Streets

Order of Events for U9-12 Connachts

Craughwell AC - 10 June, 2016 - 15:34

Order of events for tomorrow:-

Order_of_Events_Team_Events__U12_2016.pdf

Best of luck to all of our participants!!

Timetable for Community Games Finals

Craughwell AC - 3 June, 2016 - 22:24

The order of events for the Community Games finals this Sunday in Ballinderrin is below. Please note - the times indicated are my guesses and people should arrive at least 1 hour before the time listed here to avoid dissapointment. 

The only official time published is the 10.30am start time so don't berate officials (or me!) if these times are way off. I guessed them based on the number of competitors and on the theory that the heats and semis of the sprints will run at the same time on opposite side of the field for boys and girls.

Note also spikes are not allowed in running shoes for ages U13 and younger. And that club singlets are not allowed. Best of luck to all of our club members while representing your parishes. Hope everyone comes away happy with their performance and happy with the day. Provisional times are below and again please remember they are just semi-educated guesses:- provisionalTimetable.pdf

Timetable for Irish Schools T&F

Craughwell AC - 3 June, 2016 - 18:00

The timetable for the schools track and field tomorrow is online here. The best of luck to all of our athletes who are involved! A rather belated report on the Connacht finals follows below.

The Calasanctius Oranmore Intermediate Girls 4x100m team - Connacht Champions 2016
Laura Nally, Caoilin Milton, Hannah-Kate Silke, Lorraine Delaney

Quick update on facility progress

Craughwell AC - 2 June, 2016 - 12:38

Click to play!

Quick update on our fundraising progress and facility works. Work has started on installing 8 additional floodlights and we hope to be signing contracts next week for the construction of the track. Fundraising is going well but we really need people to sign up quickly ... spread the word about our lotto and sign up and get your friends/family to sign up. Every cent will be spent on improving the facility for the club and the community to use. It will be available morning to night 7 days a week and will be the envy of many a club and community. So get on board and sign up at https://www.croi.ie/lotto and select Craughwell AC as the partner club. This weeks draw is in 2 hours time so sign up now and help us and help Croi and help us both help your health!

 

Juvenile Training Cancelled Sunday 5th June

Galway City Harriers - 30 May, 2016 - 16:01

There will be no Juvenile training in Dangan on Sunday 5th June.   Good luck to all our athletes  competing in the Galway Community Games on Sunday and also to all our athletes on Saturday representing their Secondary Schools in the All Ireland Schools Championships. 

Categories: Juvenile News

Weeks 3 & 4 - Absolute Beginners

Galway City Harriers - 30 May, 2016 - 06:18

The 3rd and 4th weeks of any training plan can be the most challenging and when injuries or illness often happen. You may find the initial enthusiasm is wearing off or you may have found the first two weeks easy and be tempted to increase your training rapidly. Now is the time to be patient and keep making incremental increases to the volume and/or pace of your training. It’s a fantastic time of year for training. If you are busy the bright early mornings and evenings provide extra opportunities to get your training done in daylight.

I have included a ‘parkrun’ as these are a great introduction to racing for beginners. Parkruns are free you just sign up online but just make sure you help keep them going by volunteering to help with one of the runs in the weeks after the streets of Galway. I have included a kind of ‘out and back’ run for both groups. These are great for helping to build up a sense of pace judgement and running faster at the end of run is a great way to build up your endurance. Remember if you want to supplement this with some easy recovery running or cross training on the other days that is great as long as you are able to get through the program and they don’t become hard days of training.

 

Starting

Week

M

T

W

T

F

S

S

30/05/2016

3

 

Walk for 5 minutes to warm-up. Then run for 4 min then take 2 minutes walk to recover. Repeat this 4 times so that you have run for a total of 16 minutes.

 

Out and back run/walk. Run for 8 minutes and make a mental note of where you finish. Walk for 2 minutes further then turnaround and walk back towards your starting position for two minutes then try to run back to where you first started the run in less than 8 minutes.

 

5 min walk, 10 min jog, 5min walk, 10 min jog, 10-15 minutes’ walk.

 

06/06/2016

4

 

Walk for 5 minutes to warm-up. Then run for 6 min then take 2 minutes’ walk to recover. Repeat this 4 times so that you have run for a total of 24 minutes.

 

Walk for 5 minutes to warm up then try for 15 minutes continuous running. If you have to take a 1minute break to walk in the middle then no problem but don't let it become more than that.

 

Parkrun 5km -They are free and held all over the country. Sign up at parkrun.ie. There is one in Knocknacarra. Sign up at www.parkrun.ie. If you can run the whole way brilliant - you are ahead of schedule. If not then run a lap then walk for two minutes, then run again.

 

 

Categories: Training for the Streets

Weeks 3 & 4 - 40min 8km

Galway City Harriers - 30 May, 2016 - 06:17

The 3rd and 4th weeks of any training plan can be the most challenging and when injuries or illness often happen. You may find the initial enthusiasm is wearing off or you may have found the first two weeks easy and be tempted to increase your training rapidly. Now is the time to be patient and keep making incremental increases to the volume and/or pace of your training. It’s a fantastic time of year for training. If you are busy, the bright early mornings and evenings provide extra opportunities to get your training done in daylight.

I have included a ‘parkrun’ as these are a great introduction to racing for beginners. Parkruns are free you just sign up online but just make sure you help keep them going by volunteering to help with one of the runs in the weeks after the streets of Galway. I have included a kind of ‘out and back’ run for both groups. These are great for helping to build up a sense of pace judgement and running faster at the end of run is a great way to build up your endurance. Remember if you want to supplement this with some easy recovery running or cross training on the other days that is great as long as you are able to get through the program and they don’t become hard days of training.



Starting

Week

M

T

W

T

F

S

S

30/05/2016

3

 

Some people will be doing the 5km series, but if not, then warm up with 10 min easy running, then run hard for 12 minutes , take 3mins slow jog then do 5x45 sec with 1 min jog in between. Then run 10 min easy.

 

Out and back run: Run 20 minutes away from your start position then turnaround and try to get back in inside 18 minutes.

 

50 min long run

 

06/06/2016

4

 

Some people will want to try the County 5km track championships at Dangan but otherwise warm up for 10 minutes, then run 5x4min with 1 min recovery. Aim to cover at least half a mile in the 4 minutes and make sure you don’t run the first effort too hard and end up slowing down for the rest of the workout. Run 10 minutes easy afterwards.

 

40 minute run. In the middle of the run see if you can do some light Fartlek (Swedish for speedplay’ vary your pace between alternate lamp posts, or trees, or marks on the pitch as you run past for the middle 10 minutes of your run.

 

Parkrun 5km in Knocknacarra with 10 min easy running before and after.

If you did the County 5km swap Tuesday and Saturday over.

 

 

Categories: Training for the Streets

What our tartan track will look like!

Craughwell AC - 25 May, 2016 - 17:28

This is what the finished product will look like when our sprint lanes are built this summer in Craughwell, except that ours will be wider (8 lanes) and longer(140m). The picture was taken today at the track in Westside and is the same surface that we are getting in Craughwell.

Conveniently, lanes 4 and 5 also indicate the total that we need to fund-raise quickly in order to complete the work this summer - €45k! So don’t sit back – help us get this done by supporting our Lotto.

Thank you!

Athletics track construction about to start

Craughwell AC - 25 May, 2016 - 00:49
 

A quick update on facility progress for our members and a huge appeal to you to get behind our fundraising. You will have seen plenty of construction activity on the field in the last 8 weeks. This is just the start of some major development work to be completed during June and July. We are about to go ahead with the following:-

  • Completion of basic roadway and carpark on the new grounds
  • Installation of 8 additional floodlights
  • Construction of an 8-lane IAAF-certified tartan sprint runway 140m long, bordered at one end by a large long jump pit.
  • Surfacing of our new high jump area with the same tartan surface bringing it also to an IAAF-certified standard.


All of which is targeted to be complete by mid-August this year.


But we are short funds to get everything done – €45,000 to be precise and we really need parents to get behind our fund-raising efforts in this regard. Please don’t leave it to someone else, please don’t set this note to one side and say I must do that sometime. The time to help is now – we really need these funds. If we can get them, we can deliver all of the above and as well as providing better facilities for your children to use immediately, you eliminate a lot of travel time required when we have to go to Dangan or Athlone to get the benefit of proper track surfaces.


The benefit to your children is huge. Our membership and fund-raising is relatively small and the cost to you for the facilities we are and will be providing is relatively small. An example of costs elsewhere is a new track currently being developed for Kilkenny County Council by the same company that will be installing ours. If you google for “Kilkenny watershed track”, you will see that they charge almost €3 per child each time they use the facility. Our facility is free of charge to members. We just need your support with the fundraising. And as your children get older, they train more often and will get an even bigger benefit.


A major part of our fund-raising campaign is our newly launched club lotto which we have just commenced in conjunction with Croí, the highly regarding cardiac health and stroke prevention charity. Our target is to get 900 people to sign up for a year. This will raise what we need. Please help and please encourage friends, relatives, colleagues and neighbours to also signup.

You can sign-up online by clicking on the picture across or at www.croi.ie/lotto (make sure you select Craughwell AC as the joint beneficiary!) or contact the undersigned if you have difficulty in doing that and we will assist.

 


Your €2 will be spent each week as follows:

  •           €1 to the Croí Lotto which covers all costs and prizes of the Lotto and raises funds for their charitable work.
  •           €1 to Craughwell AC which will be spent in 2016 as follows:-
    •      10 cents towards construction of roadway and carpark
    •      17 cents towards installation of 8 additional floodlights
    •      17 cents towards construction of high jump and long jump areas      
    •      56 cents towards the construction of the sprint lanes

 

As an added incentive, if you sign up for the year, we will give you free membership of the facility for the year which gives you the right to use the perimeter route at any time of day to jog/walk or the other routes when juvenile training not in progress.

Please support and please push with friends and relatives as best you can - we are building facilities for you and your families and your descendants! Each year we will be making improvements. A little goes a long way, and a lot of ‘littles’ goes an awful long way!

Thank you

Michael Tobin, Facility Development Officer, 087 6591879
Tracy Moran, Fundraising Coordinator, 087 8810737

Results of 2016 Connacht Schools T & F Championships

Galway City Harriers - 20 May, 2016 - 16:30
AttachmentSize AIT Connacht Results 2016-1.xls324 KB

There were some great results from GCH athletes at the Connacht School Championships yesterday in Athlone.  Please see the link below to the results.

Categories: Juvenile News

Timetable for Connacht Schools Tomorrow

Craughwell AC - 18 May, 2016 - 13:34

Provisional timetable for tomorrow is here:-

Connacht_TF_Timetable_2016.pdf

Results of 2016 Galway Track & Field Championships U13 to Senior

Galway City Harriers - 17 May, 2016 - 06:35
AttachmentSize GalwayU13-SeniorTrackFieldResults2016.pdf61.38 KB

Please see the link below to the results of Day 2 of the County Championships.

Categories: Juvenile News

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