Athletes-Club-Event[s]-2010 PB-2011 PB
1.Dylan Roche-St Brendan's AC-100m 11.59/200m 23.65
2.Edward O Carroll-St Brendan's AC-100m 11.79/200m 23.37
3.Mel O Callaghan-Gneeveguilla AC-100m 12.15/200m 25.214.Adam King-Iveragh AC-80m 11.05/200m 27.54
5.Conal O Callaghan-Spa Muckross AC-100m 11.46/200m
6.Jason Lynch-An Riocht AC-100m/200m
7.Danny O Shea-St Brendan's AC-200m/400m 56.72
8.Ben Dennessen-St Brendan's AC-200m X/400m X
9.Luke O Keeffe-St Brendan's AC-200m 24.29/400m 52.2
10.Elaine Courtney-Spa Muckross AC-100m 13.23/200m 26.93
11.Dion Marcos-Spa Muckross AC-80m 11.01/200m X
12.Shane Lowth-St Brendan's AC-80m 11.02/200m 27.44
13.Tadgh Walsh-Gneeveguilla AC-100m 12.93/200m 27.10
14.Hannah O Sullivan-Gneeveguilla AC-100m 13.48/200m
15.Siobhan Donegan-Lios Tuathaill AC-100m 13.61/200m 27.55
16.Darragh McDonnell-Estuary AC-100m 13.20/200m X
17.Eadoin Wall-Estuary AC-100m 14.12/200m X
18.Pa Gilbert-St Brendan's AC-100m 12.88/200m 25.45
19.Julie O Sullivan-Gneeveguilla AC-100m 14.35/200m X
20.Rebecca Daly-Gneeveguilla AC-80m 11.01/200m X
21.Amy Cronin-Gneeveguilla AC-80m 10.84/200m X
22.Aoife Doyle-Star of the Laune AC-80m 12.19/200m X
23.Grainne Moynihan-West Muskerry AC-200m/300m
24.Rachel Bowler-Tralee Harriers AC-80m
25.Robert Wharton-Iveragh AC-100m/200m
26.Emer Lynch-An Riocht AC-100m
27.Danielle Vaughan-Gneeveguilla AC-100m/200m
28.William O Connell-An Riocht AC-100m/200m/400m
Coaches-
1.John Carew
2.Shane Delaney
Some Videos-Watch them!
http://www.youtube.com/watch?v=dvC1PNoJ2-k
http://www.youtube.com/watch?v=uZjDmx2tkjQ&feature=related
http://www.youtube.com/watch?v=u18_-87Pb6U&feature=fvw
http://www.youtube.com/watch?v=KYta7RigmJs&feature=related
Article 1-
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!
John Carew
