On a much nicer evening this week all standards of milers were active at the RSC with our Tuesday and Thursday session Coach Brian Swaby striding out to show what a sub 5 minute mile looks like and cruising around for a comfortable time of 4 44 showed how easy running fast can look! Best of Luck to Brian as he represents the club on Sunday next in round 2 of the National League in Athlone.

Many others joined in the fun and the results for tonight's run (and also for those who ran both nights) are shown below.

Name	Time week 2	Time week 1
Brian Swaby	4 44
Richard Lucas	5 15
Dermot McCarthy	5 17
Shane Molloy	5 30
Brian Cuddihy	5 31
Darrell Evans	5 35
John Dineen	5 39
Gary Whelan	5 44
Michael Coleman	5 52	6 03
Alan Whelan	5 56	6 05
Barry Phelan	6 00
Damien Kissane	6 14
Gary Kehoe	6 17	6 31
Brian Murphy	6 18	6 37
Chelly Brennan	6 22	6 35
Fergus O'Brien	6 27	6 23
John Lacey	6 37	6 51
Luke O'Brien	6 41
Darragh O'Callaghan	7 17	7 14
Abbie Robinson	7 18	7 21
Clionadh Brennan	7 18	7 21
Roisin Heylin	7 31	7 42
Emma O'Brien	7 39	7 38
David Phelan	7 55	8 06
Helena Coleman	8 03
Tracy Doyle	8 34	8 38
Michale White	8 36	8 39
Clodagh O Callaghan	8 55	9 27
Karl O Callaghan	8 56
Maebh Kenneally	9 06	9 28

As the table of results shows many athletes produce great improvement in their mile times and hopefully this will continue next week for the finale. 15 of the 17 who did both weeks improved their time so well done there!

Tonight, the 2nd event was Shot putt and 13 athletes participated under the guidance of Deirdre Chapman and Brian Swaby with Michael Coleman and Kieran Rowe showed real talent in this event: both promptly invited onto the National League team by Brian!

Next week finishes with a get together in the Vic in Tramore from 9pm till late.

Golden League Week 1

Week 1 of the Golden Mile 2011 kicked off with 4 races and 6 athletes trying out the Long Jump. Below is a summary of the times for the mile showing the Estimate that each athlete thought they might do the mile in and the Actual time they took to do it this week. Nobody predicted exactly but one person was within 2 seconds and 3 were within 3 seconds! Good pacing folks!
Anyone who couldn't make it this week: its not too late..just pop along next thursday and sign up. As well as the Mile again the other event will be the Shot Putt so come along and give it a try.
Also, for those aged 35 and older Masters training for Track & Field starts this Saturday at 12:30 so why not pop down to the RSC for a look and see might it suit you.

Bib No.	Name	M/F	Estimate	Actual Time	Race
808	John McKinley	M	5 52	5 44	D
832	Peter Murphy	M	6 00	5 47	D
819	Ray O'Mahoney	M	6 14	5 57	D
818	Garry Whelan	M	6 15	5 58	D
803	Michael Coleman	M	5 35	6 03	D
804	John Hassett	M	7 15	6 04	B
828	Alan Whelan	M	6 00	6 05	D
820	Stephen Blair	M	6 13	6 10	D
806	Elaine O'Donoghue	F	6 30	6 13	D
802	Cait Caulfield	F	6 50	6 16	C
807	Keith Walsh	M	7 20	6 20	B
801	Fergus O'Brien	M	6 20	6 23	C
817	Garry Geogh	M	6 40	6 31	C
805	Mary Burke	F	7 10	6 34	C
823	Chelly Brennan	F	7 25	6 35	B
815	Brian Murphy	M	7 30	6 37	B
821	Gabrielle Blair	F		6 38	C
826	Melissa Brennan	F	6 43	6 40	C
822	Joyce Walshe	F	8 00	6 50	B
813	John Lacey	M	7 30	6 51	B
829	Niamh Molly	F	7 05	7 12	C
810	Darragh O'Callaghan	M	7 35	7 14	B
824	Cliona Brennan	F	7 45	7 21	B
825	Abbie Robinson	F	7 45	7 21	B
827	Ruth Ahern	F	8 00	7 25	A
920	Emma O'Brien	F	7 40	7 38	B
831	Roisin Heylin	F	8 00	7 42	B
814	David Phelan	M	7 59	8 06	B
830	Tracy Doyle	F	9 00	8 38	A
816	Michael White	M	8 30	8 39	A
812	Clodagh O'Callaghan	F	10 30	9 27	A
809	Meabh Kenneally	F	10 00	9 28	A
811	Maria O'Callaghan	F	10 30	9 51	A

Thanks to those who helped out on the night with registration, starting, timing, raking and tidying and the very important stretching at the end (and before the long jump of course!).

Cork City Sports

Last Saturday some members of the juvenile club travelled to the Cork International Sports and enjoyed the day out hunting for autographs. Some pics shown here

Golden Mile Series

This years golden mile series will take place on 3 Thursdays in July. The dates are July 7th, 14th and 21st. As well as a mile each night there will be another event such as shot, long jump or short sprint for athletes to try out. Each night will conclude with all doing either a 400m or 800m run and of course stretches!!

Our beginner/improver group had a golden mile a couple of weeks ago and we encourage all these runners back to do these three events too. Groups will be arranged as follow

Race A: 8 minute or more

Race B: 7min 15 sec to 8 minute

Race C: 6min 30 sec to 7min 15 sec

Race D: 5min 45 sec to 6min 30 sec

Race E: Sub 5min 45 sec

Races start at 7pm with registration from 6:30, all at the RSC.

Circuits Finishes for the summer

To finish our current set of circuits last night saw the 3 challenges of Press ups in a minute; Burbees and of course the Plank.

After 3 minutes of the plank it was down to just Tom and Anne Fitzgerald and giving Anne was likely to last about 2 hours Tom gave up wobbling at the 4 minute mark!

All good fun and back in 6 weeks!

Trip to The London Grand Prix - August 5th/6th

Since Olympic tickets for next year were hard to come by why not treat yourself to a weekend away to watch premium Athletics as part of the London Gran Prix at Crystal palace. It promises to be two thrilling days of world-class athletics and a real party atmosphere as the world's top athletics stars jet into London.

It is on the Friday night Aug 5th and Saturday Aug 6th. Tickets are only 20 Stg for Adults and 15 Stg for 16yrs and younger each day.

As of today return flights are as low as €60 from Rynair or Aerlingus and tickets are still available on http://www.diamondleague-london.com/Tickets/

People should book their own trip but if you are interested and would like to book tickets in the same area at the event contact tom@waterfordac.com for more info on tickets already booked.

Also, a great day of International athletics will be in Cork CIT track on Saturday July 2nd and the Juvenile club is running a bus and places are available if members would like to travel. more details on http://www.corkcitysports.ie/
or contact tom@waterfordac.com for bus details.

Monday night beginner/improver Golden mile night

In a refreshing rainy evening lots of our Monday night runners gave the golden mile a great effort and with times varying from sub 6 min to 10+ minutes great personal achievements were witnessed and to finish the evening all joined into a 400m sprint!

Thanks to club coaches Jacinta, Deckie and Maire who help every week and other club members who helped out on the night. Watch out for our golden mile series in July, open to all.