LAKES, BOGS AND MORE…

Another busy period comes to an end with our runners competing in such diverse events as Stone Cross to Lug, the Roundwood Reservoir 10k and the Lakes 10 km last weekend.

LAKES 10 KM

It was a fruitful day at the Lakes 10 km in Blessington. Donna Quinn bagged a new personal best while Aoife Joyce got a master’s PB in the over-40 category which was also the second fastest time run by one of our ladies while members of the club.

Richard Costelloe was our first man home with 39:38 and while it was not a PB, it was still his second fastest time run with Glendalough AC.

Our ladies packed particularly well finishing 4th, 5th and 6th as well as taking 2nd and 3rd in the F40 category and 3rd in the FS category. Claire ran her fastest time since 2017.

It was also a good day for Colm Kenna who ran his fastest 10 km since 2016 and an over-40 PB.

Donna Quinn setting her new PB
  1. Sergiu Ciobanu, Clonliffe Harriers 30:49

————-GLENDALOUGH AC RUNNERS———-

28. Richard Costelloe 39:38

42. Donna Quinn 41:36 (PB, 2nd F40)

50. Claire O’Callaghan 43:23 (3rd FS)

56. Aoife Joyce 44:16 (Master’s PB, 3rd F40)

70. Colm Kenna 45:36 (Master’s PB)

FULL RESULTS

The Glendalough AC team post Lakes 10k (Donna, Richard, Aoife, Colm and Claire)

ROUNDWOOD 10K

On Sunday Paul Duffy changed his planned run-out in the Lakes to instead do the local Roundwood 10k on the trails around the reservoir and for the first time banked a ’10k time’ along with a fine 12th place finish out of 166.

  1. Robin Mooney, Parnell AC 36:01

————-GLENDALOUGH AC RUNNERS———-

12. Paul Duffy 41:53 (PB)

STONE CROSS TO LUG

Barry O’Neill in Stone Cross to Lug

Far from the glitz and glamour of the roads and trails, Barry O’Neill carved out the run of the weekend in some of the most desolate and boggy stretches of the West Wicklow mountains as he took on the 54 km from Stone Cross to Fenton’s Pub beneath Lugnacoille – a sojourn featuring 2170m climbing and some of the hardest underfoot you are likely to meet in these parts.

Only 16 hardy souls even dared attempt it and Barry secured a sub-9 hour finish and 12th spot overall before doubling up with a bottle of MacArdles from the boot and a pint chaser in Fenton’s.

RESULTS

  1. John Bell 6:53:19

————-GLENDALOUGH AC RUNNERS———-

12. Barry O’Neill 8:59:34

FULL RESULTS

CLUB OPEN CHAMPIONSHIPS

This week concluded with 8 of our runners competing in the 9th round of the Club Open Championships – this time a 4 km cross-country race in Avondale. Here Barry O’Neill showed no tiredness as he cruised home first. Angus Tyner continues to lead the overall series ahead of the last three rounds.

Barry leads Donna up the hill in Avondale

RACE REPORTS: Wicklow Half caps another busy week in the hills

LUGNACOILLE

Eight days of intense hill running began at mighty Lugnacoille on the traditional 10 km up/down route where Paul Duffy showed his trademark descending to lead our men home in 29th overall with Aran nearly 6 minutes behind in 38th (allegedly wearing shoes described as ‘slippers’ – a poor choice on a wet day at Lug).

  1. James Kevan, Raheny Shamrocks 51:10

————–GLENDALOUGH AC RUNNERS ————

29. Paul Duffy 1:10:32

38. Aran Lynham 1:16:20

full results

Aran feeling the weather on Lugnacoille (photo: IMRA)

NAV CHALLENGE 1

Barry O’Neill then joined a small hardy bunch of navigators for the first IMRA Nav Challenge of the season. He forgot to read the small print and ended up returning home after finding all 7 controls. Sadly, only 5 were required and Barry had to settle for 10th spot out of 13.

Catherine Devitt competed in the short course and finished 6th out of 18 and first in the F40 category.

LONG

  1. Mike Jordan 1:53:01

—————-GLENDALOUGH AC RUNNERS———–

10. Barry O’Neill 3:26:30

full results

SHORT

  1. Siobhan Delaney 1:24:12

———–GLENDALOUGH AC RUNNERS—————

6. Catherine Devitt 1:52:30

Barry O’Neill plotting his route (Photo: Mick Hanney)

WICKLOW HALF MARATHON

The Wicklow Way Half trail race replaced the traditional Maurice Mullins 25k and here Aran turned the tables on the rest of his club mates with a strong run over this distance – our first four men home all finished within 5 minutes of each other. Barry O’Neill was taking it easy after his Nav Challenge adventure the day before and came home in 104th spot. A great team performance that bodes well for the cross-country season.

  1. Edward O’Connor 1:41:40

—————GLENDALOUGH AC RUNNERS————

28. Aran Lynham 2:08:38

36. Richard Costelloe 2:11:21

41. Paul Duffy 2:12:07
44. Graeme Warren 2:13:04

104. Barry O’Neill 2:39:43

full results

Paul Duffy in the Wicklow Way Half (photo: Brian Furey)

RACE REPORTS: More mountain success

Five races to report on since our last update. Yesterday at Paddock Hill Aran Lynham nearly snuck into the top-10, sitting in fourth position after the climb but losing ground midway through. With an 11th placed finish, his first top-10 is not far away. Paul Duffy was only 45 seconds behind in 16th with Eoin Kennedy in 38th (his second race in 4 days!).

Colm Kenna bagged his first top-50 finish since Brockagh Burst 2015 with a strong run despite gashing his knee. 109 runners took the start line.

This was the first time two of our runners got into the top-20 since Brockagh earlier in the season.

MOUNTAIN RESCUE BENEFIT RACE
1. Patrick Ward 36:22

———–GLENDALOUGH AC RUNNERS————-

11. Aran Lynham 40:24

16. Paul Duffy 41:09

38. Eoin Kennedy 45:52

49. Colm Kenna 48:27

full results

The team post-race (Phote: Richard Costelloe)

Earlier Barry O’Neill had been a busy bee with run-outs at Annagh Hill where he used his natural aptitude for descending for a 20th place out of 53 starters with Eoin Kennedy in hot pursuit (23rd).

Seven days earlier Barry finished 9th out of 39 at John’s Hill, Kilbrannish. Annagh Hill was won by Paddy O’Leary – home from the US.

ANNAGH HILL

  1. Paddy O’Leary 51:20

————-GLENDALOUGH AC RUNNERS———–

20. Barry O’Neill 1:13:24

23. Eoin Kennedy 1:14:50

full results

Eoin Kennedy (photo: Richard Costelloe)

JOHN’S HILL, KILBRANNISH

  1. Johan Muller 53:10

——–GLENDALOUGH AC RUNNERS——-

9. Barry O’Neill 1:04:08

full results

Finally Paul Duffy got himself his best finish of the season with 16th out of 97 runners at Howth Summer (he’d better this with his 16th out of 109 the coming week at Paddock Hill).

Paul Duffy gives Paddock the thumbs up (Photo: Richard Costelloe)

HOWTH SUMMER

  1. Ian Conroy 56:48

——–GLENDALOUGH AC RUNNERS——-

16. Paul Duffy 1:03:13

full results

Colm Kenna (photo: Richard Costelloe)

This brings us to the Devil’s Glen – a popular route for our runners used in our Winter and Summer Leagues as well. Here 125 runners toed the start line and while Aran Lynham led the men home again (in 20th spot) while Colm Kenna recorded his first DNF.

Aran secured the covetted ‘sub-40’ time for the course – a feat he now shares with 8 other club members. The men’s club record on the course (34:58 by Barry Murray) will take some beating.

DEVIL’S GLEN

  1. Barry Minnock, Tullamore Harriers 33:43

———-GLENDALOUGH AC RUNNERS————-

20. Aran Lynham 39:48

120. Colm Kenna DNF

full results

RACE REPORT: Ballyhoura Ultra and Mountain Meitheal

Eoin Kennedy kicked off his hill running season with a 54th place at the Mountain Meitheal fundraiser race while most of our recent regulars where taking a day off perhaps because of the nearly 12 km of running around Fairy Castle in the Dublin Mountains.

MOUNTAIN MEITHEAL HILL RACE

  1. Paul Stephenson, Rathfarnham WSAF 51:40

————-GLENDALOUGH AC RUNNERS———

54. Eoin Kennedy 1:07:46

The weekend before in Ballyhoura Emma Hand posted a great performance with 7 hours 19 minutes for the Ultra Tour Ballyhoura and a podium spot in the women’s race. The 60 km race with 1850m elevation served as a ‘warmup effort’ ahead of Emma’s debut in the Kerry Way Ultra in September.

ULTRA TOUR BALLYHOURA

  1. John McKeogh 5:18:03

———GLENDALOUGH AC RUNNERS————

19. Emma Hand 7:19:34

Also a big congratulations from everyone in Glendalough AC to Laragh GAA man Andrew Kenny who completed the full Wicklow Way over the weekend in aid of the Gavin Glynn Foundation.

RACE REPORT: Glen crew go to the glen

Our runners continued their busy participation in this summer’s IMRA campaign which moved on from the difficult slopes and trails of Djouce to the more tamed surroundings of Glen of the Downs by the N11.

Aran Lynham led our men home for the second race in a row and commented afterwards ‘God, that was a blow-out’ probably referring to the rather steep fire-road start but otherwise relentlessly fast course offering no excuses to slow down or power walk up the climbs.

Like at Djouce Aran could nearly feel Paul Duffy’s breath on his neck – this time there was only 9 seconds and 1 runner between them.

GLEN OF THE DOWNS

  1. Karol Cronin, Sportsworld 30:10

———-GLENDALOUGH AC RUNNERS

22. Aran Lynham 36:11

24. Paul Duffy 36:20

38 Graeme Warren 38:22

Full results

RACE REPORTS: Mountain Men

Three races in 7 days for several of our runners and the days that were in it could not have been more different.

Sunday saw extreme mist in the unmarked ‘Circuit of Glenmacnass’ classic making for difficult navigation and wet underfoot. Aran Lynham – running with fellow Laragh man Andrew Kenny – emerged on the Military Road well of the course – and had to do the ‘run of shame’ down the road back to the village.

This left Richard Costelloe to lead our men home in 28th spot followed by Barry O’Neill and Graeme Warren in 41st and 42nd spot (former Glendalough AC chairman Niall Corrigan stalked them in 43rd!) and Keith Mulvey rounded out ‘the team’ in 59th in his first hill run this year.

Barry O’Neill at Glenmacnass

CIRCUIT OF GLENMACNASS
1. Edward O’Connor 1:59:30

———-GLENDALOUGH AC RUNNERS——–

28. Richard Costelloe 2:32:25

41. Barry O’Neill 2:47:00

42. Graeme Warren 2:50:30

58. Keith Mulvey 3:25:10

DNF Aran Lynham

full result

The Wednesday featured the ‘Ayling Abyss’ and with it one of the trickiest descents of the Leinster League. Paul Duffy reported after coming down through the trees ‘it’s the most stretched I’ve felt in terms of my mental limits’.

This time Aran ‘finished the job’ as our first finisher in 37th with Paul only 2 spots down with Graeme Warren and Barry O’Neill in 82nd and 98th spot.

Paul Duffy at Djouce (Photo by Brian Furey)

DJOUCE – THE AYLING ABYSS


1. Karol Cronin, Sportsworld AC 52:28

———-GLENDALOUGH AC RUNNERS——–

37. Aran Lynham 1:04:02

39. Paul Duffy 1:04:34

82. Graeme Warren 1:13:46

98. Barry O’Neill 1:17:49

full results

Aran Lynham at Djouce (photo: Andrew Hanney)

The last competition of the week was the final hill race of our 2021 Club Open Championship – the Up/Down individual race on the Brockagh West 10 km course.

Temperatures reached 26 degrees by the middle of the race and some of our members were clever enough to take the ‘early start option’ and set off at 7:30 instead of the ‘main start’ at 9 am.

Richard Costelloe just about nipped Paul Duffy and Aran Lynham to the top but Paul let loose on the descent and claimed his second victory in the series and ‘equalising to 1-1’ in this week’s rivalry with Aran.

Paul overtakes Angus, who couldn’t race due to a back injury, at the top of the table with 5 months and 5 events to go.

Coach Rene on the descent of Brockagh West (photo Richard Costelloe)

CLUB OPEN CHAMPIONS – BROCKAGH WEST

Overall standings

RACE REPORT: Wild Wednesday

Very busy Wednesday behind us. At 7 pm Barry O’Neill took on the grueling ‘Crone Caper’ mountain race finishing 74th out of 157 runners.

Barry summiting Maulin

Meanwhile 11 of our members represented the club in the Wicklow Road Championship for the fifth year running and it was a productive evening. Our men were led home by Richard Costelloe like in 2020 and packed well with Graeme, Paul, Rene and Angus following within 20 seconds of each other. Richard just finished outside the medals in the F45 category.

Our club has gained some great new members over the last year and it was good to see several making their ‘team debut’: Graeme Warren, Paul Duffy and Eoin Kennedy get the mention here.

Claire O’Callaghan had a terrific race in her ‘post-baby comeback’ getting Bronze in the Female Senior category with Donna and Aoife getting the silver and the bronze in the F40 category. Team results will be up later but it looks likely the ladies took the Team Silver in the FS category and thus bring the medal tally to 4 for the evening. (edit: the men’s Senior team finished 3rd bringing the tally to 5).

Claire on her way to 3rd place in the FS category

The Wicklow Road Championship doubled as the 6th round of our Glendalough Open Club Championship and here we allowed two ‘distance entrants’ with Richard Kieran and Aran Lynham running solo time trials earlier in the day as they could not make the evening’s event. Richard took his second win on the trot after this victory in the Glen 2 Glen Half-marathon. Angus Tyner and Donna Quinn hold on to their leads with 6 races to go: the Up/Down hill race, the trail race, the cross-country PaarLauf, the cross-country individual race, the Track time trial and the Hybrid Relay.

new member Eoin Kennedy in his first ‘official’ outing for the club

CRONE CAPER

  1. Barry Minnock, Tullamore Harriers 54:56

————-GLENDALOUGH AC RUNNERS———-

74. Barry O’Neill 1:12:45

Full results

WICKLOW ROAD CHAMPIONSHIPS

  1. Derek Crammond, Parnell AC 15:48
  2. Sile O’Byrne, Parnell (1st lady) 17:34

—————-GLENDALOUGH AC RUNNERS———————

22. Richard Costelloe 18:14

40. Graeme Warren 19:14 (PB)

42. Paul Duffy 19:22

44. Rene Borg 19:33

45. Angus Tyner 19:34

53. Claire O’Callaghan 20:28 (3rd FS)

56. Donna Quinn 20:42 (2nd F40)

57. Anthony Breen 20:42

63. Eoin Kennedy 21:24

66. Aoife Joyce 21:34 (3rd F40)

74. Colm Kenna 22:09

Full results

GLENDALOUGH OPEN CHAMPIONSHIP – ROUND 6 (5 KM ROAD RACE)

1. Richard Costelloe 18:14

2. Graeme Warren 19:14

3. Paul Duffy 19:22

4. Rene Borg 19:33

5. Angus Tyner 19:34

6. Aran Lynham 19:40

7. Claire O’Callaghan 20:28 (1st lady)

8. Donna Quinn 20:42 (2nd lady)

9. Anthony Breen 20:42

10. Eoin Kennedy 21:24

11. Aoife Joyce 21:34 (3rd lady)

12. Richard Kieran 22:01

13. Colm Kenna 22:09

RACES – Scarr

A busy 11 days of racing featuring first Torben and Emma at Prince William’s Seat, then most of our runners in action in the Virtual Glen to Glen Half-marathon last weekend before two more hill runs – Scarr mid week and Sorrell Hill this Sunday (yesterday).

Good to see everyone back racing.

PRINCE WILLIAM’S SEAT

  1. Barry Minnock, Rathfarnham 40:29

————GLENDALOUGH AC RUNNERS————

28. Emma Hand 51:43 (2nd lady, 1st F45)

VIRTUAL GLEN TO GLEN HALF-MARATHON

  1. Richard Costelloe 1:29:32
  2. Graeme Warren 1:32:17
  3. Aran Lynham 1:33:29
  4. Donna Quinn 1:36:26 (1st lady)
  5. Torben Dahl 1:38:30
  6. Rene Borg 1:41:28
  7. Aoife Joyce 1:44:01 (2nd lady)
  8. Richard Kieran 1:44:46

full results

SCARR (new route)
1. Peter Roche 47:00

———-GLENDALOUGH AC RUNNERS———

27. Richard Costelloe 55:28

38. Emma Hand 56:49

42. Torben Dahl 58:15

56. Barry O’Neill 61:06

full results

SORRELL HILL

  1. Edward O’Connor

———GLENDALOUGH AC RUNNERS———–

24. Angus Tyner 54:16

25. Emma Hand 54:43 (3rd lady)

45. Barry O’Neill 61:16

full results

RESULTS: EcoTrail International Virtual Challenge 2021

We haven’t had too many races to report on since March 2020. Last year our runners competed only 34 times whereas normally we have hundreds of results on the board.

So we are glad to report some members got a good run-out in the EcoTrail Wicklow International Challenge.

Donna and Aoife finished 2nd and

  1. Darren Woollard 1:33:11

3. Julie McNamee, Running Coach Ireland (ladies winner) 1:37:05

———-GLENDALOUGH AC RUNNERS————

8. Donna Quinn 1:44:47 (2nd woman)

12. Aoife Joyce 1:51:49 (3rd woman)

18. Keith Mulvey 1:54:25

22. Paul Duffy 1:57:14

  • René Borg DNF

Provisional results

GUIDE TO CLUB TRAINING

We generally train together 3 times per week: a faster run, a steady run, and a long run (mid-week an Sat/Sun).

It’s important to use the sessions in a way that suits your current fitness level, injury situation an experience.

Most of our sessions are designed to be flexible so that you can run them at a pace and a duration that fits you. So the onus is very much on the individual – you need to be a bit selfish and do the run in a way that is right for you.

The more people we have out on any given day, the more likely there is something who fits with exactly your pace.

How many of the group runs should I do?

It’s tempting to do them all especially if you prefer running with company. However, group runs can sometimes get more competitive than when you train alone or you can get ‘dragged in’ with faster runners pace. So it’s important to do only as much with the group as your overall training can support.

I generally recommend doing only 1 of the faster runs (mid-week an Saturday) if you are running 5 days or less per week. If you run 6 or 7 days per week you can do both. Those running 5 days or less who want to run with the group for both faster runs should adjust their effort.

How do I avoid injury?

There are many reasons people get injured. The greatest cause is previous injury history. But in terms of training the things to avoid is:

  • Changing your volume too fast
  • Changing the amount of fast work too fast
  • Adding too high volume of fast work too quickly
  • Adding too many hills to your runs too soon
  • Not doing enough easy running / running your easy runs too fast

In other words: any abrupt change puts you at high risk of injury. Steady she goes.

‘Easy’ running is your main instrument of protection against injury. It gives you a strong aerobic system and helps your build the resilience in muscles, bones and tendons that protect you when you run faster. The more easy running you do the more of the steady and hard work you can handle.

Keep in mind it takes 6-12 weeks for ‘easy’ training to have a protective effect. So during this period you must be extra careful. There no such thing as running too slow in the early days.

How much easy running should I do?

The general recommendation is 80/20 which means if you do 4 easy runs, you can do 1 faster. However, if one of the faster runs is ‘steady’ (not hard) it’s generally ok to do 4 easy runs, 1 steady an 1 harder. In terms of overall volume about 90% of the minutes you run should be ‘easy’ (in what is called zone 1 or zone 2 where breathing is very easy) and the remaining 10% of your weekly minutes should be steady or hard (zone 3, zone 4 and zone 5 type running where the breathing gets progressively more noticeable).

What sort of long run is appropriate for me on Sundays?

Our standard long runs are 15 to 16 km and take people 80-105 minutes to run generally. Long-term it’s good to aim for 2 hours as that is where the ‘magic happens’. A common mistake when building up is to ‘cram too much’ into the long run and not doing enough during the week. This then means that the long run becomes much too big a stressor for the body.

The ideal relationship is that your long run is about 20-25% of your weekly volume (30% at an absolute stretch). If you are already use to the 15-16 km (or longer) you obviously don’t need to reduce this as you are already used to it.

How do you shorten /lengthen the long runs?

Some people meet up a bit earlier than the main time (9 am) to do 20-30 minutes before the run. Slower runners will also often set off early so the group ‘catches’ them later.

How should I prepare for the hill runs?

Be sure you know the terrain an pick the appropriate footwear. For the rougher long runs over open ground bring a bag with a jacket, snack, and gloves and hat (especially in Winter) just as a contingency in the case you sprain an ankle or similar while far from the next road. Finally, have a look at the elevation for the run and ensure it’s not too far off what you can currently handle. Some of our hill runs have shorter versions where you can ‘skip out’ once you are done.

How do I make the best out of the speed sessions mid-week?

The key is to listen to your own internal effort and not be carried away by the pace of others. If you try to match a runner who is significantly faster than yourself then the workout will become much harder than intended for you. We always do 1 hour or 10 km minimum – so you need to be able to easily run this easy before attending these workouts.

 If you are injured or running quite low volume, this is a session to approach with care. If you really want to come out but cannot yet handle hard training simply jog along and watch the session – encourage the people doing the faster work!

Over the winter we focus on Fartlek, short sprints, and slow steady uphill work to try and build strength for the season ahead. If in doubt this is the session to miss.

In a hard workout you need to stop when YOU are done. Sometimes you will be ‘finished’ when there is still another repeat to go. Don’t struggle through the last one if you have nothing left or if your muscles are giving you trouble – just jog and wait for the rest of the group to finish.

The old saying goes: ‘Train to failure, train to fail’.

Always stop fast work if there is any sign of excessive hamstring tightness: especially sprint work!

How do I approach the Saturday sessions?

It depends on your fitness level. These runs are designed so that you can run them at any pace. If you are returning from injury or doing 5 runs or less then it is generally a good idea to do these runs at lower efforts (1/8, ¼ and ½ effort). If your overall volume is not yet very high, it’s a good idea to ‘ease in’ by running the shorter courses (you can always add more easy running as warmup or cooldown if the short course itself is a bit too short for you).

Once you can handle the courses at an easy to moderate pace without any issues then you can slowly increase the effort. This is particularly useful when you are getting close to races.

It’s not advised to do more than 4-5 weeks in a row of steady runs at 3/4 effort or above.

It’s very easy to get carried away and competitive in these events – again I advise you to BE SELFISH and do what is right for you.

How do I maximise my recovery after each run?

First of all look after yourself in general: keep mobile, get some quality sleep, and keep your eating relatively clean and stress low. But in terms of training the key is to do a decent warmup and at least 10 minutes easy running at the end of each workout. This will greatly improve your recovery for the run the next day. Hydrate well before and after as dehydrated tissues are very prone to injury. After long and hard sessions, eat most of your daily carbohydrates in the post-run meals. During this window you can eat food that are normally unhealthy: such a quick releasing sugars. This will make a big difference to how ‘alive’ your legs feel within 24 hours of the run.

Finally, listen to your body ahead of a workout. If you are excessively stiff then you need to ease carefully into faster runs. If that doesn’t make it better ‘can’ the session and just run easy or call it a day. Some days it just won’t happen the way it says on your plan. You are better off ‘checking out’ then rather than persisting.

You should NEVER run with a limp! If you have a limp – spend a few days mobilising and working on the sore muscles or get some hands-on therapy and then ease back with a few short easy jogs until your gait feels normal again.

How do I know the training is ‘right’ for me?

You can judge it by how you feel the day after. After easy runs you should be feeling pretty normal the next day – minimal soreness, tiredness and muscle stiffness. Steady runs should leave a bit of tiredness the next day but nothing major. After hard runs your legs can be heavy for 2 days ideally. If it drags into 3-4 days after then the session was run too hard. That means next time you need to take it a bit easier.

It’s about ‘training, not straining’ – you should shake off the negative effects of most runs within 24-48 hours. That will allow you to consistently build yourself up and it’s this consistency that will eventually build the results: not any of our individual runs in isolation.