Munster Multi Events 12/12/2010

The first trip of the 2010/2011 season to Nenagh indoor track was made on Sunday last for the Munster Juvenile pentathlons. 

No fewer than twelve medals returned to Kerry in the juvenile pentathlons with four gold,three silver and five bronze.The pentathlon is made up of the 60m hurdles,long jump,high jump,shot putt and 800m for which athletes gain points per event for their performances.The St Brendan's trio of Clarence Kenneddy,PJ Galvin and Ben Dennessen had a clean sweep in the boys U18 event with some impressive performances.Clarence took gold with a standout performance of 11.87m in the 6kg shot putt,PJ Galvin took silver with a standout performance of 1.88m in the high jump and Ben Dennessen had an impressive display when dominating the 800m.

The three other gold medals came from Eoin O Carroll Tralee harriers in the U16 event,Louise O Connor also Tralee harriers in the girls U16 and Iarla Courtney St Brendan's in the U13 event.Eoin had impressive performances of 6.62m in the long jump and 1.73m in the high jump,Louise's standout event was her 1.47m high jump and Iarla was an easy and impressive looking winner of the 60m hurdles.

Silver medals came from Dion Marcos Spa Muckross also in the U13 event where he had PBs in all five events and Eoghan Courtney St Brendan's in the U16 competition with PBs in the 60m hurdles and shot putt.The remaining bronze medals were won by Eoghan McEliigott in the U12 event,Patrick Gilbert in the U15s,Rachel Dennessen U16 and Jack Regan Kirwan U17 all St Brendan's.

There was also a senior open event on the day for athletes looking for an early season run.Ailbhe Courtney St Brendan's had indoor PBs when winning both the 60m and 200m in 8.2 and 26.9 from her Spa Muckross AC cousin Elaine Courtney who also had a PB in the 60m of 8.3.Luke O Keeffe also had two personal bests when he won the 200m in 23.9 and was second in the 60m in 7.4 to clubmate Dylan Roche who also ran 7.4 in a tight race.Katie Rogers won the 800m in 2.32 and David Hogan was third in the 800m in 2.12.

Well done to all.

Good luck to everyone competing in the All Ireland Cross country this weekend in Tullamore.

Shane :)

Updated December Squad Dates

Please find below the updated squad dates for December-


Sun Dec 12th-Distance Squad-12-2pm-Freda Davoren

Sat Dec 18th-Hammer Squad-11-2.30pm-Rachel Akers
Sat Dec 18th-Shot/Disc Squad-12-2pm-Jerry Horgan & Alan O Connor
Sat Dec 18th-Pole Vault Squad-12-3.30pm-Eamon Flanagan


Sun Dec 19th-Javelin Squad-12-2.30pm-Dave Courtney
Sun Dec 19th-Sprint Squad-12-2.30pm-Margaret O Neill/Eugene O Callaghan/Brendan King/Brendan Cullen


Dates for 2011 will be made available the first week of January.Because of indoor competitions some squads may not be as regular as they have been,ie every 2 weeks for most.We hope to increase the squad sessions to more than the eight as previously indicated by having learning coaches repeat sessions already done by main coaches.We also hope to expand to have a 10-12 year old  squad group in the new year with two to four sessions of a multi event orientated structure.


Of course everyone was dissapointed about the cancellation of the Kerry Indoors.Dates to reschedule the event are near non existant but we wont give up just yet.Our chairman Martin suggested the idea of an outdoor winter meet at An Riocht which is looking like a very viable solution.[Weather dependant of course :p]


Shane :)


PS-I will do a double report on the national cross country after next weekend as i just didnt have time to do the last one.Good luck to everyone competing in Tullamore!

KERRY INDOORS CANCELLED!!!!

As the title says unfortunatly we have to cancel sunday's event due to the adverse weather conditions.We had hoped to hold out until tommorow to make a decision but some clubs felt a decision needed to be made today.We will however look at some alternative dates to reschedule the competition.The response to the competition has been very positive so hopefully we will get to hold it at some stage.Keep up all the hard work everybody!

Note-The Munster Masters & Juvenile multi events are scheduled for Dec 12th in Nenagh.There is also a senior open 60m,800m,LJ and shot with entry on the day.I would encourage anybody U17+ who had hoped to take part at the Kerry Indoors to consider this event.

Thanks
Shane :(

Final Squad Dates of 2010

Below is the last of the squad dates for 2010.So far we have had a fantastic run of squad days with only last weekends being affected by bad weather.I hope to have a full review done of all the previous squad days before the new year and posted here along with pictures for everybody to have a look at.

Note-Shot/Disc date To be finalised.

Dec 4th-Kerry Hammer Squad-11am
Dec 4th-Munster Squads-11am-Limerick
Dec 5th-Kerry Indoors-11am-Nenagh

Dec 12th-
Kerry Distance Squad-12-2pm-Freda/Frank/Niamh/Denny/Anna Meria etc
Kerry Sprints & Hurdles Squad-12-2.30pm-Margaret O Neill/Trish O Connor/Eugene O Callaghan/Brendan King/Brendan Cullen

Dec 19th-
Kerry Javelin Squad-12-2.30pm-Dave Courtney
Kerry Long Jump/Triple Jump-12-2.30pm-Shane Delaney/Margaret O Neill

See you all Sunday in Nenagh hopefully so we can see if all this hard work is paying off :P

Shane :)

Javelin Group

       Kerry Athletics Javelin Group Autumn/Winter 2010 /2011

Introduction       :           David Courtney

Your throw group is a credit to you, your family, your coach and your club.  But mostly you ! Don’t forget to give yourself praise. It takes effort, willpower, ambition and determination to train for any sport. But even more for a technical minority event like javelin. Well done. 

Are you enjoying it ?  Make sure that you are. No amount of willpower or determination will keep you motivated if you are not enjoying it.

What does it take to be a good javelin thrower ? Read any book. Google it on the internet. You need to be strong, powerful, athletic, supple, flexible, fast and intelligent. No more modesty; you are all of those things and you are going to get even better as you continue to throw.

Be positive.

Teamwork          :          

Javelin is an individual event. Yes and no. Yes, when the competition starts. No, because your preparation and training is as a team. And when you win, your team and your adversaries celebrate with you and for you. They will help you when you don’t win. Learn from and with each other. Help each other. Criticise (constructively) each other. Praise each other. Your team includes your parents who drive you to training and encourage you. It includes your coaches and your club officials. Being part of a team is 50% giving and 50% receiving. Give and take.

Different coaches :     

What does a coach want ? At club, squad, regional or national level; what do they want ? They want to help you. They want to help you learn and to improve. That is your task when you have different coaches; to learn and improve. There is no competition for the best coach. Each will have a different style, personality and will emphasise different things. Form your own personal mental model of how to throw. Use each coach to improve that model. Ask questions.

Visualise              :       

Try to understand how to throw. Visualise it. Try to make your throw, match your mental model. Use the internet to see how elite throwers throw. Over time, copy them and mirror their technique. Every time you train, every time you throw in training, choose a technical point and make your actions replicate the model in your mind. These are jigsaw pieces. Taking one piece at a time, improve each one. Finally put the pieces together in pairs, then in threes and so on until you reach the perfect throw.  Different coaches offer different perspectives and new jigsaw pieces.

Overview of a training programme       :

When you are away from your group, from your squad, get a feeling for what you should be trying to achieve in training. Follow your coach’s detailed training plan. But also have a general view.  Picture the throwing season as having four elements; Winter, Spring and Summer and competition. Associate each season with a part of the javelin run-up and ask yourself; what am I trying to achieve ? If you have that in the back of your mind, it will help the more detailed training plan.

Javelin phase	Start the run-up, build up strength, rhythm and focus ahead to next phase.	Arrive strong and fast, with rhythm and purpose. Bring the javelin back under control.	Speed is maximum. The body is turned and torqued. No loss of form as we get ready to throw.	Throw.
Training phase	Build the athlete. Strength. Power. Flexibility, Technique drills, core fitness.	Maintain strength but increase the technique drills and introduce sprints and bounding.	Maximise throwing and get the technique ready for the season ahead.Speed up, get fast and snappy.	Snappy.  Fast. Smooth technique. Positive throwing.
Target	Get strong	Get smooth and powerful	Get fast.	Throw far.

Technical points           :       

Practice that run-up                            Check markers                                                Rhythm of the last 3 strides

Crossover with float                            Block with a flat foot; not toes           Leave throwing arm behind you

Straight arm                                        Wrap, a little                                       Arms joined with a rubber band

Turn throwing foot/ankle out             Make a bow                                        Follow through

Don’t fixate on the line                       Breathe out with effort          

 The Garden Hose & Throwing events, Javelin in particular :     The novice thrower has basic technique and wastes a lot of energy. Instead of their energy going into the javelin, their energy is wasted. Like a garden hose that has leaks and a sprinkler rose at the top; water goes everywhere.  Technical training and practice make the throw smooth.

Ambition                      :       

Irish people are physically big enough to be the best.

We have enough facilities to train effectively.

We have coaches to take you to higher levels.

You are young enough to achieve technical excellence.

You have the rewards of Irish team participation to look forward to.

We need to raise our sights to a much higher level.

Aim for succeess in your region and in All Ireland. But also...............

.................look at European and World Junior qualification standards. Also Youth Olympics.

That’s your new target.

Qualification Standards	Youth Olympics Under 17	European / World Junior Under 20
Men / Boys	66.40m  /  700grm	66.50m  / 800grm
Women / Girls	45.00m  /  600grm	49.50m  / 600grm

Dave

Distance Group

 

Kerry Middle Distance Squad Athletes

Sample Autumn/Winter Training for 800m/1500m/X-country => => Freda 172

1. Easy run 30 min

2. Track sessions (Pick one each week)

i) 200m,600m,400m,300m,200m.Rest 2/3/2/2

ii) 4 - 6 x 600m (3 min rest)

iii) 2 x (4 x 400m) 90sec rest/reps, 4min/sets

iv) 3 x (3 x 300m) 45sec rest, 6min/sets

3. Rest or other sport

4. Grass Intervals (Pick one each week)

i )6 x 2 min efforts, 2 min jog recovery

ii) 5min,4min,3min,2min,1min. Rest 3/2/2/1

iii) 10 x 1 min efforts, 1 min rest

iv )4 x 2 min, 4 x 1 min, rest 1min

 5. Rest

6. Hills

i) 2x60m,2x100m,2x150m,2x100m,2x60m.

ii) 5 x 100m, 5 x 200m

iii) 3 x (200m,100m,50m)

iv) 6 x 1min hills

Jog back down easy on recovery.

7. Longer run 35 min - 60min, depending

on age.

 8. Easy Run 30 min

9. Track Sessions (Pick one each week)

i) 2 x 250m, 2 x 600m, 2x 250m. Rest 2/3/2

ii) 3 x (200m, 400m, 600m) Rest 60/90/180sec

iii) 2 x (600m,400m,200m)Jog 200m recovery.

Rest 6 min/sets

iv) 2 x (400m, 800m,300m) Rest 90/90/180sec

10. Rest or other sport

11. Tempo Run

i) 15 min fast run. (you shouldnt be able to

hold a conversation during this run. If you can,

you re going too slow. If you have to stop before

you get to the end, youre going too fast.)

ii) 3 x 5 mins efforts, 2 min rest

iii) 2 x 10 min runs. 2 min rest

12. Rest

13. Fartlek Run. This is a continuous run

broken up into different paces. Pick one:

i) (45 sec fast. 75 sec easy) x 10

ii) 30 sec fast, 90 sec easy) x 10

iii) 15 sec fast, 45 sec easy) x 15

14. Longer run 35 min - 60 min depending on age 

8-10 min warm up and stretches before all sessions. 8-10 min jog warm down and stretches after.Sessions can be shortened to suit younger athletes. These are samples only, and can be changed depending on race schedules etc.

Next Squad-Sun December 12th-An Riocht-12pm

Freda

 

Kerry Indoors-Nenagh Dec 5th

Nenagh Indoor Track-11am Sharp start time-Cost-e5

U9-60m,300m,4x100m Relay
U10-60m,500m,LJ,4x100m Relay
U12-60m,600m,LJ,HJ,Shot,4x100m Relay
U13 600m,4x100m Relay[These U13 events aren’t available U14]
U14-60m,800m,1km walk,LJ,HJ,Shot,4x200m Relay
U16-60m,800m,LJ,HJ,Shot,4x200m Relay60m Hurdles U13/U14/U15/U16/U17/U18/Jun/Open

Open-60m,200m,3/400m,800m,1500m,TJ,HJ,LJ,PV,Shot,1km walk,28/35/56lb WFD,4x200m Relay

2011 competition Age Groups

U9-2003

U10-2002

U12-2000/2001

U13-1999

U14-1998/1999

U16-1997/1996
Open-1995 back


LJ-3 attempts,1 extra for top 6 athletes U10/U12/U14/U16
LJ/TJ-6 attempts max Open
U10 LJ from sand,U12+ from board.
Shot-3 attempts,1 extra for top 6 athletes U12/U14/U16
Shot/WFD-6 attempts max Open
Athletes will throw their 2011 weight shot &WFD


If heats are required in events, where possible, athletes will be divided in relation to their age group, i.e. U11s in one heat with U12s in another heat, with those who qualify out of each meeting in the final for the 60m only. All other events being decided on times. (Please note this may be unavoidable and age groups will be mixed in heats.)

Heats &Finals for 60m-No Semi Finals.
4 heats=2 to qualify
3 heats-3 to qualify
2 heats-4 to qualify
Lane Draws for 200/300/400s based on 2010 SB where possible.
Fastest-Lane 3
2nd Fastest-Lane 4
3rd Fastest-Lane 2
4th Fastest-Lane 1
Please note there will be a check in for all Open track events that will close 45mins beforehand.
Open track event races will be graded on 2010 personal bests where possible.
Please note a call room will be in operation for all 60m sprints.

Hurdles races may be mixed in age groups if numbers are low, but athletes will hurdle their 2011 height and distances regardless.eg.U17/U18/U20 girls or boys may compete in the same race but will all have their own heights and distances. This will be done to provide adequate competition and also to speed up the competition program.

U13+ must use starting blocks. Coaches will be available before the hurdles, sprints and relays to give a quick intro to athletes who do not know how to use them.
Coaches will be on hand to give a quick intro to the following events before they start for athletes who wish to try them.
U10 LJ
U12 HJ
U12 Shot
Open WFD


U16s may take part in Open 200m,1500m,Pole Vault, Men's Triple Jump and Walk.
Athletes may only compete in one of the two Open distance races-800 or 1500m.
If u12/u13/u14/u16 distance races have low numbers age groups will be combined to provide adequate competition and to also speed up the program.All Hurdles, Middle distance, 200s,3/400s and relays on times if heats, otherwise straight final.


RELAYS: Athletes may jump up one age group for relays ,
U9s may move to U10,
U10s may move up to U12
U12s may move up to U13 relay, but NOT to U14 relay.
U13s may move to U14s.
U14s may also move to U16
U16s may move up to Open


Athletes must wear club singlets & suitable footwear.
Only designated County &Club Officials allowed on the track-Strictly no parents!

Medals-U9-U16-Presented on Day-No Medals Open

Athletes are advised to dress warm as even though it is indoors it can be quite cold especially in December.My tip is fill a hot water bottle and put in a towel in your bag along with some spare clothes.Change into warm clothes during the day when necessary.
Please bring a packed lunch for the day also as there will possibly be no shop open in the track.

Shane :)

Updated Squad Dates 16/11/10

Please find the updated dates for November below.These are as always subject to change so check back regularly just incase.

Nov 20th-

Hammer-11-2.30pm-Brian & Rachel Akers
Long Jump/Triple Jump/High Jump-12-1.30pm-Rosie Daniels/Shane Delaney/Margaret O Neill

Pole Vault-12-3pm-Eamon Flanagan

Nov 21st-

Hurdles-12-2.30pm-Shane Delaney/Trish O Connor

Nov 27th-

Long Jump/Triple Jump-11-1.30pm-Denis Finnegan

Nov 28th-
Shot/Discus-1-3.30pm-Jerry Horgan/Alan O Connor

Sprints-12-2.30pm-John Carew/Shane Delaney

Dec 4th-Munster Squads-Limerick-11am
Dec 5th-Kerry Indoors-Nenagh-11am

 Shane :)

Munser XC 07/11/2010 Charleville

The Kerry boys Under 15 teams once again stole the show in Charleville,Co.Cork last Sunday when they dominated the individual and team 3500m event with a display that emphasises the known talent that this group possesses.Kerry's top cross country runner and distance runner over the past two years has been without question Cillian O Donovan of Iveragh ac and he stamped his authority with a commanding win in the boys under 15 event to follow up on his under 16 win in Macroom a few weeks back.Cillian will now go on to both All Irelands in Derry and Tullamore with the tag of hot favourite with the hope of taking gold and a place on the Irish Celtic games team.

Kerry actually had a rare one,two,three in this event with the ever improving David O Keeffe Gneeveguilla in second showing huge improvement every time he races.Liam O Connell also of Iveragh finished in a well earned third place with a performance in years past that may have got him top billing in this article.Liam Carey Star of the Laune picked up the last place on the Munster team for All Irelands when he finished in 12th place showing a welcome return to the form he had two years ago.These four boys were backed up by Brian Sugrue Iveragh in 14th and Ronan O Shea Iveragh 49th to take county gold along with Iveragh taking club silver.

James Doran An Riocht made a welcome return to cross country this season and has made huge improvement in every race so far.James continued this vein of form when he took third place in the intermediate 8km.His An Riocht team finished just outside the medals with Donal O Callaghan 13th,Tim O Connor 18th and Milo Womack 55th.

Kerry squad athletes took four more medals on the day with solid displays from the following athletes all finishing within the twelve medal positions and gauranteeing their places on the Munster teams for the All Irelands in Tullamore on December 19th-

Conor O Mahoney Tralee Harriers 3rd U17

Brigid Dennehy Iveragh 10th U17

Niamh Clifford Star of the Laune 6th U19

Mary Fitzgearld An Riocht 7th U19

Other squad athletes who competed well but were outside the medals on this occasion but still finishing high up in fields of over 100 athletes included Katelynn McCarthy Spa Fenit U13,Cillian Tierney Spa Fenit U13,Katie Reidy An Riocht U13,Ellen Browne An Riocht U13,Christine Cooper Spa Muckross U13,Vanessa Dineen Lios Tuathaill U15,Ashling O Connell An Riocht U15,David Kavanagh Tralee Harriers and Aodhan Burns Spa Muckross U17.Well done to all who took part.

Dates for the Diary-

Nov 13th-

Feet First 5km Winter series-Killarney

Kerry Distance Squad-An Riocht-11-2pm

Nov 14th-

Kerry Sprints Squad-An Riocht-12-2.30pm

Kerry Javelin Squad-An Riocht-12-2.30pm

Kerry Shot/Discus Squad-An Riocht-1-3.30pm

Nov 21st-

Munster Masters & Juvenile B XC-Dungarven

LONG/TRIPLE JUMPERS

CIRCUITS :
Here are a few ideas for circuits. Once again build it up. Pick three leg and three other exercises and go for 15 seconds on and 15 seconds off. Do 2 sets until able to buiild it up. Focus is on leg exercises...
Leg Exercises:
Tuck Jumps
Burpees
Treadmills
Squats
Lunges


Other:
Push ups
Crunches
Crunches to side (for obliques)

Denis

LONG/TRIPLE JUMP SESSIONS - PLYOMETRICS

PLYOMETRICS:
Think of lifting the knee when you hop.
Balance is important - Don't be falling side to side and aim to get jumps even.
Build them up - Start off with one or two sets of each jump until comfortable with technique ( will reassess technique on 27-11)


Jumps:
1-Bunny hops
2-Bunny hop for lenght with bunny hop for height - remember to think of landing and not falling forward
3-Steps - Think of leading with the knee
4- Right leg hop
5-Left leg hop
6- Hop-step-hop-step etc

Denis

November Squad dates

Please find the dates for November below.These are as always subject to change so check back regularly just incase.

Nov 6th-Munster Squads-Cork IT-11am

Nov 7th-

Hammer-11-2.30pm-Brian & Rachel Akers

Hurdles-12-2.30pm-Shane Delaney

Nov 13th-
Distance-11-2pm-Freda Davoren/Frank Conway/Niamh O Sullivan/Anna Meria Costello/Connie Lynch/Denny McSweeney

Nov 14th-
Javelin-12-2.30pm-Dave Courtney
Shot/Discus-1-3.30pm-Jerry Horgan/Alan O Connor

Sprints-12-2.30pm-John Carew/Shane Delaney

Nov 20th-

Hammer-11-2.30pm-Brian & Rachel Akers

Pole Vault-12-3pm-Eamon Flanagan

Nov 21st-

Hurdles-12-2.30pm-Shane Delaney/Trish O Connor

Long Jump/Triple Jump/High Jump-12-2.30pm-Rosie Daniels/Margaret O Neill

Nov 27th-

Long Jump/Triple Jump-11-1.30pm-Denis Finnegan

Nov 28th-
Javelin-12-2.30pm-Dave Courtney
Shot/Discus-1-3.30pm-Jerry Horgan/Alan O Connor

Sprints-12-2.30pm-John Carew/Shane Delaney

Dec 4th-Munster Squads-Limerick-11am
Dec 5th-Kerry Indoors-Nenagh-11am

 Shane :)

Kerry Sen/Jun Cross Country

The Kerry cross country season came to conlusion on Sunday last in Currow with the Senior/Junior and Juvenile Relay cross country championships.While it gave down heavy rain on Saturday night and Sunday morning it cleared away for race time at 12 o clock leaving good underfoot conditions considering the amount of rain.

Cian Murphy Iveragh once again defended his senior mens 10km title finishing over one hundred metres ahead of team mate Brian Murphy in second with James Doran An Riocht not far behind in third place.The race was tight for the first few laps with a breakaway group of the three above and Ed Murphy moving clear of the rest of the field.On the fourth lap Brian and James temporarily took the lead but that didnt last long when Cian decided to move to the front again and push on the pace which the following athletes just could not respond to.The team title here was won by An Riocht with Iveragh second and Gneeveguilla in third.

   Niamh O Sullivan also defended her 6km senior womens title from clubmate Laura Crowe in second with Anna Meria Costello Gneeveguilla AC in third.The team title here was also won by Riocht.Jack O Sullivan Farranfore Mainevalley was an easy winner of the junior mens 6km title with Grace Lynch Iveragh following up on her impressive Munster performance a few weeks to win the junior womens 4km from Mary Fitzgearld An Riocht in second and Niamh De Hora Farranfore MV in third.

  Kenmare AC won their first overall juvenile cross country title finishing the third day of competition with a total of 223 points with Iveragh AC in second on 146 points and Gneeveguilla AC in third on 123 points.Lios Tuathaill AC had a very strong third day when they won the division two title on 84 points even though they only came into the final day in third place;Spa Muckross AC were second on 75 points and Farranfore MV AC third on 66 points.

   The Juvenile relays as always provided some fantastic entertainment with some very close and enthralling battles.Gneeveguilla finished the day with three team gold,one silver and one bronze;Lios Tuathaill AC finished on one gold and three silver with Kenmare finishing on one gold,two silver and one bronze.Well done to all who competed and good luck to those who will be selected on the Kerry cross country relay teams for that event in Clare on January 16th.Also the Kerry county board would like to thank all the land owners,all the volunteers and all the clubs for a well run and enjoyable Kerry cross country season.

Dates for the diary-

Nov 7th-Munster Intermediate & Juvenile Unevenage XC-Charleville,Cork.

Nov 21-AAI Novice & Juvenile Evenage XC-Derry

Shane :)

Updated Squad Dates 19/10/10

The following are some of the updated dates for Kerry squad training for the winter-

Oct 23rd-
Hammer-11-2.30pm-Brian & Rachel Akers

Long Jump/Triple Jump-11-2pm-Niall Counihan
Shot/Disc 1-4pm-Jerry Horgan/Alan O Connor
Pole Vault-12-3pm-Eamon Flanagan

Oct 24th-
Hammer-1-3pm-Brian & Rachel Akers
High Jump-Chris O Regan-11-2pm
Middle Distance-12-2.30pm-Freda Davoren/Arthur Fitzgearld/Denny McSweeney/Niamh O Sullivan/Anna Meria Costello/Connie Lynch
Hurdles-12-2.30pm-Shane Delaney
Pole Vault-12-3pm-Eamon Flanagan

Oct 30th-
Javelin-12-2.30pm-Dave Courtney
Long Jump/Triple Jump-11-2pm-Denis Finnegan/Shane Delaney

Oct 31st-
Sprints-12-2.30pm-John Carew/Colm Lynch
Middle Distance-All Squad athletes stay after Kerry XC in Currow!! -Frank Conway

Shane :)

Hill Workouts for Speed Development

Warm up to include : 3-4min easy jog, Leg swings, 15min active isolated stretching. Power Speed Drills -Sprint Walk, Running A, on hill, 2x stride out, 2 x fall forward.


Over a 2-3 month period, once a week, sessions could look like the following:
6x20m, 6x30m walk back recovery btw runs/ 5min btw sets
progress to 2x5x40m 2.5min btw runs / 7min btw sets
progress to 3x40m, 5x60m  5-6min btw 60m runs


Note: recoveries and volume will vary from athlete to athlete, these are just an outline.


First let the body adapt, then intensify, then progress to the next workout.

Work the Technique

 

From the above pictures, you can see good triple extension on the rear leg at the ankle, knee, hip. You should be able to see a straight line from the ankle all the way to the head.

Also in the second picture, note how the opposite leg steps over the knee, just like we practiced in the drills.

Arms and shoulders should remain relaxed.

If you can execute good technique and stay relaxed on a hill, then you should have no problems on the track!

See u guys in 2 weeks,

John Carew

Munster Cross Country

The Munster Novice and Even Age Juvenile Cross Country Championships were held in Carrigadroichid,Co.Cork on Sunday last with Kerry athletes faring well taking individual titles and top ten medal placings along with club and county team medals.

   Ed Murphy Gneeveguilla showed huge improvement on last seasons cross country form when he battled hard to take third place in the novice mens 6000m event and helped the Kerry mens team to bronze with James Doran An Riocht also medaling in 8th,Simon Mangan Gneeveguilla 26th and Tim O Connor An Riocht 26th finishing the scoring members with Fergal Barry and Jonathan Leniston both Gneeveguilla making up the final two places on the team.In the womens equivalent Anna Meria Costello Gneeveguilla was the best of the women finishing in 7th place with the womens team finishing in 5th place.Caoimhe Casey St Brendan's finished in 29th,Brid Stack 30th,Caroline Murphy 41st and Bridgett Flynn 42nd all Gneeveguilla.

  Cillian O Donovan Iveragh was once again the star performer in the juvenile section when he won the U16 4000m a year out of age and leading the Kerry team and his club team both home in first place.On the Kerry team he was backed up with Conor O Mahoney in 3rd place,David O Keeffe Gneeveguilla in 5th,Andy Quigley Iveragh 13th,Liam O Connell Iveragh in 14th and David Kavanagh Tralee Harriers in 18th;this will be a tough team for any county to beat come the All Irelands in Derry next month.Iveragh AC also won the club section here with Cillian,Andy and Liam ably assisted by Brian Sugrue in 24th.

   Other fine performaces came from Aaron Quigley Iveragh who finished 10th in the U18 6000m a year out of age and up against some experienced international athletes and ahead of Irish 800m runner Dean Cronin from Cork;Grace Lynch also Iveragh was involved in a fantastic battle in the U18 5000m where she eventually finished an excellent 2nd with Niamh Clifford Star of the Laune finishing 7th in the same race.

Kevin O Donoghue An Riocht was 12th in the U14 3000m and Muireann McKenna Lios Tuathaill 10th in the U14 3000m.All the above athletes will now go forward to represent Munster at the All Irelands in Derry next month with the Kerry boys team also going forward to represent their county.Well done to all.

Niamh O Sullivan An Riocht took part in the Gerry Farnan open cross country in Phoenix Park on Sunday and easily won the masters section but also finished in 12th place overall in the senior section.

Dates-

Oct 24th-Kerry Distane Squad-An Riocht-12pm

Oct 31st-Kerry Senior/Junior/Masters & Juvenile Relays XC-Currow 12pm

Shane :)