Wednesday Run 12th December

Second last session before the Christmas break, keeping the time at tempo at 22 minutes.  We might be lucky again with the weather, there is some rain due but hopefully not until later in the evening.  meet at the usual time; 6:30pm at the carpark on the city side of the Straight Road, come ready to run.  Alternatively head straight to the Business and Technology Park on the Model Farm Road for 6:50, meet at the first roundabout inside the entrance.  Try to wear some kind of lighting or some Hi-Viz clothing.  The run is suitable for all levels, beginner to elite.

 

Session

Easy run from Straight Road to Business Park via the walkway

6 x 60m strides

5 minutes tempo with 2.5 minute recovery jog

4 minutes tempo 2 minute recovery

2 x 2 minute at tempo with 1 minute recovery

4 minutes tempo with 2 minute recovery

5 minutes tempo with 2.5 minute recovery

Easy run back to Straight Road via Farranlea Park

Simon charity cycle

Big thank you to everyone who turned up at O’ Briens today… Thanks to Anthony for accommodating the gathering to Catherine and Brendan for organising and to all who contributed so generously….we collected €700, so the club will match that, and donate €1400
And to Ann for the pics…..link below: https://www.facebook.com/125103274232445/posts/1968130809929673/

Club Committee Update

As the year draws to a close, it is timely to acknowledge the outgoing committee for all their hard work, with a special thanks to Adrian Quinn & Michelle Manning who have been instrumental in the proceedings of the club for the past two years.

A sincere thanks also due to other outgoing committee members Lorna, Amy, Keith, Neil, Jeff, Paul, Jane, Brid, Ciara, Cian, Tadgh & Martin for all the time and energy they have given to the club. Without volunteers like these our club would not be the success it is!

Don’t underestimate the amount of work that goes on behind the scenes to ensure smooth running of the club, the various events and our iconic races.
Many thanks to all members involved in the club, training, racing, lending a hand, just showing up, bringing every brand of enthusiasm, ideas, energy and competitive spirit, this is what makes it a cohesive club, lets work together to ensure this continues!
Welcome to the new committee members and also to those transitioning to take on different roles within the club.

Should you have a latent desire to get involved, we do still have some open roles as listed below, so please don’t hesitate to make your interest known.

Club Committee

CLUB COMMITTEE 2019   
Club Chairman Catherine Redmond Treasurer Brendan O’Neill 
Club Children officer Trevor Mahoney Secretary Laura AT
Junior Co-Ordinators Adrian QuinnClub social committee Emer O'Leary
Roisin Burke
Web master Stephen Lynch Web admin / Facebook Co-ordinator Kieran Kennedy 
Club Gear Officer Peter BlissettEvents administrator/club emailMajella Harty
Time trial league coordinators Ciaran O’Callaghan Sunday cycles CoordinatorsVacant
John O'ConnellVacant
Aquathon Co-Ordinators John O’Shaughnessy Womens Officer Caroline Kilty
Mark Nolan 
King of the Hill committee The Lost Sheep committee 
Race Director James FaheyRace Director Katie Hickson 
Race Administrator Kelly Agnew Race Administrator Cathy Drinan
Chief Marshall Niamh KellyChief MarshallAlan O’Connor
Kenmare LiaisonJohn O’Shaughnessy / Mark Nolan
Public Relations Officer AnneMarie PowerPublic Relations Officer Trevor Mahoney 

Charity cycle for Simon Community, Sunday 9th Dec

This Sunday, our group cycle is in aid of Cork Simon Community. The format is very simple we meet at the usual time of 9:00am at City Hall , split into groups according to fitness and ability and have the cycle but all meet together at O’Briens petrol station in Bishopstown for coffee. Unlike other Sundays the club buys the coffee and scones but everyone is asked to make a contribution in aid of the Cork Simon Community. The club also adds to the amount collected.

The homeless situation is worse than ever and Simon do incredible work with those going through hard times. Please try to get along to the cycle, it is usually great fun as people decorate their bikes and themselves in Christmas hats/lights/Santa outfits!

Even if you can’t make the cycle, all are welcome to join in O’Brien’s for the coffee and throw in a few €uro. The plan is to aim for O’Brien’s at 11:30/12 for coffee & a chat.

Robust north westerly winds with clear skies predicted, rain appears to be staying away, so an improvement on previous weeks! There is no flat….sorry!
44km 490m climbing (1 x begleys forge)
63km 630m climbing (0 x begleys forge)
82km 900m climbing (2 x begleys forge)

Depending on numbers we will have a number of groups splitting at city hall by ability.
Group 1: avg pace 22-24km/hr (Ride leader: Ann Payne)
Group 2: avg pace 23-26km/hr (Ride Leader: Steve Evans/Brendan O’Neill)
Group 3: avg pace 27km+/hr (Ride Leader: Peter Blissett)

Meet at City hall at 8:50, leaving sharp @ 9am.
The usual T&Cs apply.
All participants must read and comply with our cycling code of conduct.

Reminder: Simon Charity Cycle – 9th Dec

Reminder that we will be holding our annual charity cycle for the Cork Simon Community this Sunday 9th Dec.

There will be 3 routes, in the region of 40/60/80km, to cover all levels.

The plan is to be back at O’Brien’s filling station at 11.30/12, so if you can’t make the cycle, do come to O’Brien’s, for some free (the best kind) coffee & a donation to a good cause.

Full details of the morning here

Wednesday Run December 5th

Hopefully the weather will keep providing us with a window for the Wednesday run.  Still on 22 minutes at tempo for tonight.  the session breaks down as 3 by 4 minutes, 3 by 2 minutes, and 4 by 1 minute still on 50% of the tempo time as recovery.  Anyone who ran the Waterford half marathon at the weekend should manage their recovery carefully, its still December.  Also anyone running the Clonakilty half this coming weekend also need to manage their lead into the race.  These are individual decisions, make them wisely! Better arriving at the line fresh rather than tired.  Usual meeting arrangements, at the carpark on the city side of the Straight Road, opposite the old Crow’s Nest Pub, at 6:30pm.  Come ready to run, hopefully one of the senior club members will lead out to the Model Farm Road at the right time.  Alternatively head directly to the Business and Technology Park on the Model Farm Road, be at the first roundabout for 6:50pm.  Just a reminder again this session is suitable for all levels as we run on a 1km loop, the group spreads out and no one gets dropped or isolated.  Have lights or Hi-Viz

Session

Easy run from Straight Road to model Farm road via walkway

6 x 60m strides

3 x 4 minutes at tempo with 2 minute recovery jog

3 x 2 minutes at tempo with 1 minute recovery

4 x 1 minute at tempo with 30s recovery

Easy jog back to the Straight Road via Farranlea Park

 

Sunday Cycle 2nd Dec

Weather forecast looks mixed, might be some rain during the morning, winds from a westerly direct and breezy. Choice of three routes this week, heading on a tour westward with coffee stop options in Bandon or back in the city.

Beware if looking at the GarminConnect versions as they seem overestimate elevation!
We have worked out a way to transfer a RWGPS route to Garmin Connect, and then to a bike computer all on a phone: here You need bluetooth turned on first.

62km 690m climbing RidewithGPS GarminConnect
87km 972m climbing RidewithGPS GarminConnect
105km 1000m climbing RidewithGPS GarminConnect

Leaving City hall @ 9am.
Depending on numbers we will have a number of groups splitting at city hall by ability.
Group 1: avg pace 22-24km/hr
Group 2: avg pace 24-26km/hr
Group 3: avg pace 27km+/hr

The usual T&Cs apply.
All participants must read and comply with our cycling code of conduct.

Charity cycle for Simon Community - 9th Dec

Save the date – 9th December, Charity cycle for Simon Community.

We will have 2 route options, shorter/longer, and plan to have coffee at O’Brien’s in Bishopstown.

For those not familiar with this; every year we nominate one of our Sunday Cycles close to Christmas as a charity cycle in aid of Simon. The format is very simple we meet at the usual time of 9:00am at City Hall we split into groups according to fitness and ability and have the cycle but all meet together at a cafe for coffee. Unlike other Sundays the club buys the coffee and scones but everyone is asked to make a contribution in aid of the Cork Simon Community. The club also adds to the amount collected.

The homeless situation is worse then ever and Simon do incredible work with those going through hard times. Please try to get along to the cycle, it is usually great fun as people decorate their bikes and themselves in Christmas .hats/lights/Santa outfits whatever rocks your boat! Even if you can’t make the cycle join the rest of us in O’Brien’s for the coffee and throw in a few €uro.

If you can’t make the cycle, do join us at O’Brien’s at 12/12:30 for coffee for a chat.

Wednesday Run November 28th

There is an orange weather warning for Munster for tomorrow but only until midday it should improve from then on.  Just in case check the Facebook page before heading out just in case of a late cancellation.    The plan at this stage is that the run WILL go ahead.  The time at tempo is pushing up just a little to 22 minutes.   Anyone doing Waterford half marathon might consider cutting back a bit on the full session, maybe not doing the two 5 minute blocks and just doing the 4s and 2s, individual decisions here!!  Usual arrangements apply meet at the car park on the city side of the Straight Road at 6:30pm, Kieran won’t be there so one of the other senior members might move the group off at the given time.  Keep the pace easy on the way over.  Alternatively head straight to the first roundabout inside the Business and Technology Park on the Model Farm Road for 6:50pm.  As usual try to have some kind of light or wear Hi Viz clothing.

Session

Easy run from the Straight Road to Technology Park

6 x 60m strides

2 x 5 minutes at tempo with 2.5 minutes recovery jog

2 x 4 minutes tempo 2 minutes recovery

2 x 2 minutes tempo with 1 minute recovery

Saturday Cycle – Youghal IM route

We are looking to gauge numbers for the tomorrow’s Saturday cycle starting in Midleton. Like/comment etc on Facebook, if you are planning to go.

Main details here, but we are planning to do the Youghal IM route.

Weather is wet overnight, but should be drying by 9:30.