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 :)

Kerry AAI Cross Country Day 1&2

The Kerry cross country season is into full swing with the Novice/even ages being held in the demense Killarney last Sunday and the Intermediate/masters & uneven ages being held in Beaufort today.Kerry athletics decided to keep the old cross country distances for this season with a view to gradually increasing them over the next two years to catch up with the national distances.Even so numbers were on a par with last year but the quality of racing was up hugely with some fantastic displays by some extremely talented distance runners.As this blog is mainly focused on the Kerry squads which are U13+ only results from these age groups will be listed for the year.Below is a list of the top 3 from each event.

U13-
1.Christine Cooper Spa Muckross/Michael O Leary Iveragh
2.Katelyn McCarthy Spa Fenit Barrow/Fiachra Clifford Star of the Laune
3.Mikeala Mulcahy Kenmare/Niall O Shea Iveragh


U14-
1.Muireann McKenna Lios Tuathaill/Kevin O Donoghue An Riocht
2.Mikeala Mulcahy Kenmare/Jack Daly Iveragh
3.Fiona Kavanagh Tralee Harriers/Niall O Shea Iveragh


U15-
1.Vanessa Dineen Lios Tuathaill/Cillian O Donovan Iveragh
2.Fiona Kavanagh Tralee Harriers/Liam O Connell Iveragh
3.Ashling O Connell An Riocht/Tom O Sullivan Farranfore MV


U16-
1.Vanessa Dineen Lios Tuathaill/Cillian O Donovan Iveragh
2.Rebecca Lynch Lios Tuathaill/Conor O Mahoney Tralee Harriers
3.                       X                     /David Kavanagh Tralee Harriers


U17-
1.Brigid Dennehy Iveragh/Aaron Quigley Iveragh
2.Niamh De Hora Farranfore MV/Conor O Mahoney Tralee Harriers
3.                     X/                      / David Kavanagh Tralee Harriers


U18-
1.Brigid Dennehy Iveragh/Aodhan Burns Spa Muckross
2.Grace Lynch Iveragh/David Hogan St Brendan's
3.Niamh De Hora Farranfore MV/Dylan Carey St Brendan's


U19-
1.Grace Lynch Iveragh/Jack O Sullivan Farranfore MV
2.Katie Rogers St Brendan's/                X
3.Niamh Clifford Star of the Laune/      X


Novice-
1.Anna Meria Costello Gneeveguilla/Simon Mangan Gneeveguilla
2.Katie Rogers St Brendan's/Niall Prendiville Farranfore MV
3.Sorcha Prendiville Lios Tuathaill/Jonathan Leniston Gneeveguilla

Intermediate-
1.Mary O Connor An Riocht/James Doran An Riocht

2.Brid Stack Gneeveguilla/Ciaran Reed An Riocht

3.Caroline Murphy Gneeveguilla/Simon Mangan Gneeveguilla

Next up-

Oct 17th-Munster Novice/U23 & Even Ages-Carrigadroichid,Macroom,Cork

Oct 31st-Kerry Senior/Junior & Juvenile Relays-Currow,12pm.

Thanks,

Shane :)

Upcoming Squad Dates

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

Oct 9th-

Hammer-11-2.30pm-Brian & Rachel Akers
Shot/Disc & Jav-1-4pm-Jerry Horgan/James Nagle &Patsy O Connor

Oct 10th-
High Jump-11-2pm-Rosie Daniels
Pole Vault-11-2pm-Denis Finnegan

Hurdles-12-3pm-Eamon Flanagan
Middle Distance-Stay after Kerry XC in Beaufort to approx 2.30pm-Freda Davoren-Athletes are asked to bring a summary of their training from last season.

Oct 16th-
Long Jump/Triple Jump-11-2pm-Niall Counihan

Oct 17th-
Sprints-12-2.30pm-John Carew/Shane Delaney

Oct 23rd-
Hammer-11-2.30pm-Brian & Rachel Akers
Shot/Disc 1-4pm-Jerry Horgan/Alan O Connor

Jav-1-4pm-Dave Courtney
Pole Vault-12-3pm-Eamon Flanagan

Oct 24th-
High Jump-Chris O Regan-11-2pm
Middle Distance-11-2pm-Freda Davoren/Arthur Fitzgearld/Denny McSweeney/Niamh O Sullivan/Anna Meria Costello/Connie Lynch
Hurdles-12-3pm-Denis Finnegan

Oct 30th-
Long Jump/Triple Jump-11-2pm-Denis Finnegan/Shane Delaney

Oct 31st-
Sprints-12-2.30pm-John Carew/Colm Lynch
Middle Distance-Stay after Kerry XC in Currow to approx 2.30pm -Frank Conway

 

Shane :)