Press Release: 6th October 2013
Ladies & Gentlemen of LAC please see below link to a first radio report presented by LAC news reporter and radio DJ Brian O’Connor. Thank’s Brian and super job on the recordings – Enjoy all!!!


Adare 10K – Sunday 2nd March 2008 race report by Martin Doody

I had never run this West Limerick AC organised event, so I was looking forward to seeing what the course was like. I had heard that the course was a fairly difficult one, with a constant gradual climb over the first 2 miles, then you have a country road course with minor if sharp inclines/declines scattered throughout the remaining 4 miles. I set myself the goal of doing a sub 33:00 (5:18 mile split / 3:18 KM split), this would give me a PB of over 2 minutes that I’d recorded in the Coillte 10k Road Race in Dundrum (Tipperary) last July (35:04). I thought this time was achievable, I was injury free and feeling good. The Adare 10K starts on the road just off the mini-roundabout on the main road in Adare town centre. The Start and finish are roughly at the same spot with about 20 meters between them. The course is essentially a 10K loop around the north/west of Adare. The race starts by running away from the town and directly onto the loop, you don’t see Adare town again until you are in the final 800 metres.

The weather forecast was not too good for race day, strong winds and rain were forecast for the afternoon. The race was to start at 2pm. luckily the rain and strong winds held off for the race, and remained clear until around 4pm. The race took place in wonderful sunshine. The race started at a lively pace, and a large leading pack formed of around 10 runners. I slotted in happily at the back of this group, content to see how the race was going to pan out over the first mile. Over the first mile the leading pack began to string itself out, and effectively 2 packs formed, a new leading pack of 5 and a loose group of 5 chasing runners. I was at the tail of the second group. I recorded a 5:00 split for the first mile. While this was a 10K race, there seems to be a preference in Ireland to mark 10K races in miles, it’s a bit confusing to my mind as it leaves the final .21 of a mile at the end. Anyway that is why I only have my mile splits for this 10K, (I guess you can always do the maths to get your average KM splits). Even though the first mile was quicker than I planned, I was feeling good and running within myself. I was happy to stick with the pack of 4 runners I was with, I was well on target for my target time. Mile 2 was done in a 5:23 split, I was a bit disappointed by this when I saw it on the watch, It was slightly behind my target split of 5:18, I put it down to the gradual incline Between miles 1 and 2 and probably the quick first mile. Between miles 2 and 3, two runners were dropped off from my group, I again just slotted myself behind the remaining 2 runners. Mile 3 was down in 5:23, I was starting to get a bit worried about my splits, the last 2 were above my target by 5 seconds. I decided to make an effort to up the pace. Between miles 3 and 4 another runner dropped off the pack, it was now myself and the one remaining runner, I decided it was time to start doing my best to up the pace again by taking the lead. Mile 4 was done in 5:29, another below par split, maybe I had underestimated this course. Between miles 4 and 5,  I managed to move away from this remaining runner, by mile 5 I had put 30/40 meters between us. At this stage the leading pack had moved well into the distance, I could only see the immediate runner in front, in 5th position, he was probably about 200 meters ahead. Mile 5 was done in 5:25. I was working hard to keep this pace, concentrating on my breathing and my form, but was feeling good otherwise, no real fatigue had set in, my stamina training looked like it was paying off. Only 1.21 miles to go to go now, it was time to put the foot down and see how fast I could get home, I was running on my own and I could see the guy in 5th position, I decided to try and close the gap as much as possible on him, there was no real chance of catching him, but I needed a target to focus in on. Mile 6 was down in 5:05, this was more like it, I was still on to achieve my target time (just about). At about mile 6 you start to come back into Adare town. You enter the town with the village hall on your right and you run down to the mini-roundabout in the town centre and turn left to the finish. I covered the final .21 of a mile in 56 seconds. This gave me a time of 32:43 for the 10K, 17 seconds within my target, it was the fast miles at 1 and 6 that really got me my target time, the other splits were below par. The race was won by Gerry Ryan (Galway City Harriers) in 31:17, the first woman was Rosemary Ryan (Bilboa) in 35:32. Other Limerick runners were Keith Ryan  35.28 (3rd O/40) and  Bernard Collins – 53:52 (6th 0/65 Men ).

Dunphy Vivas Dungarvan 10 Mile Road Race – 03 Feb. 2008

During the journey, but about 20 miles outside Dungarvan the sleet stopped and on entering Dungarvan the conditions were near perfect, cold with a mild breeze.  I had set myself the target of 57:00 for Dungarvan, a 5:42 mile pace. The race started 5 minutes late, due to people arriving late from what I could see. There was a record number of over 700 entries for the race. The race starts just down the road from the registration center (Dungarvan FC). From the start we head towards town for about 400 meters and then turn left at a large roundabout and effectively loop back towards the start again over the first mile before you start on the main race loop which runs just south of Dungarvan. The main race loop starts at mile 2 and ends about mile 9. Over the first 800 meters a leading set of 7 runners hit the front. Two of
these runners were well out in front and the remaining 5 runners formed a chasing pack. I fell in behind the chasing pack, about 50 meters behind them. I did mile one in 5:23, much faster than I planned, but the race had taken shape at this stage. The leader and eventual winner is well in front so much so that I had lost sight of him. The chasing pack of 5 was reeling in the runner in 2nd and I was staying in touch with this chasing pack of 5. Miles 2 and 3 were done in 5:31 and 5:38, these were perhaps more appropriate splits for me. At about mile 3 one of the pack of 5 ahead began to fall away. He became my first target of the day, I was going to reel him in. As it happens it was the West Waterford runner and winner of the Mallow 10, Raivis Zakis. I had heard that he was feeling ill that day, this would explain his lack of form. None the less I had my own race to run. I overtook him and I remembered some advice I received from an experienced runner about reeling in and passing a runner,  – you should (where possible) just keep going by him, do not be content to just catch him and stay there. The runner you are passing is most likely suffering and loosing their pace and will just drag you down with them if you stay there. I took this advice to heart. I passed my first target and continued on. There was now a pack of 5 ahead of me as the 2nd placed runner had being reeled in. But very quickly at about mile 4 this same runner dropped off the leading pack. He now became my second target. I managed to reel him in and again I went past him. Now there was a pack of 4 ahead of me.  I was beginning to enjoy this. Miles 4 and 5 were done in 5:35 and 5:38.  I was paying close attention to my splits and had made the decision to throw my initial race plan out the window and to settle on this quicker pace of around 5:30, I was feeling strong and decided it was worth the chance given my position. The half way point was passed in 27:47, the leading pack of 4 was about 60 meters ahead and I was now aware of a number of runners maybe 15 meters behind me, things were starting to get interesting. The vast majority of the course is along narrow country roads with only one long straight stretch over miles 7 to 9 along the main N25 Cork – Waterford road. There are only really 2 climbs on the course, a short one at about mile 4 and the second more demanding just before the start of the N25 road section at mile 7. The course is really flat and fast, there is one section at about mile 5 where you have a really steep decent for about 400 meters, gravity does most of the work for you here. At about mile 6 I was joined by a group of 3 runners, my pace had remained fairly constant so obviously they had being working to reel me in. I wasn’t worried as I still felt good. I decided to hold my pace and see what happened. Miles 6 and 7 were done in 5:31 and 5:32. Just before that start of the long N25 section at mile 7 (with the steep incline) I decided to up the pace and attack up the incline leading to the N25 road. I left the group and started to pull away. Only one of the other runners made a real attempt to stay with me and he remained close behind, maybe 10 meters. I had made my move, now I needed to hold my position. The next 2 miles proved to be a bit of a battle, every time I thought the gap was closing I would increase the pace a little to keep a clear 10 or 15 meter gap.  Mile 8 was done in 5:31. On the long straight N25 section I could see the the leading pack, they had dropped another runner, he now became my 3rd target. Over miles 8 and 9 I managed to close the gap on this runner to about 20 meters. I thought it better to focus on catching him rather than think too much about the runners chasing me. Mile 9 was done in 5:32. Passing the 9 mile marker fatigue is beginning to take hold. We are now off the main N25 road and back on narrow roads. I’m still being chased down hard by at least one runner,  but I’m still closing down on my target as well. The next mile would test all of us. I upped the pace again, I managed to put another few meters between me and the runner behind me but my target in front remained 15 meters ahead, heading into the final 400 meters it became clear that I was not going to catch him. Mile 10 was done in 5:20 (the fastest of the day). I had held onto my 6th position, in a time of 55:16, 3 seconds behind 5th, and 7 seconds ahead of 7th. That gave me an average split of 5:31. The spread of my split times was 5:20 (mile 10) to 5:38 (mile 3), this is an 18 second spread from best to worst. This was a massive improvement on my Mallow spread, breaking my PB by 2 minutes and 4 seconds. I would have to say in my opinion the Dungarvan course if the fastest of the Munster series. The overall winner was  Sergiu Turea (Clonliffe Harriers) 50:18, the first woman was Mary Margaret Meade (North Belfast) 58:59. Other Limerick A.C runners were Keith Ryan (63.56) and Brian Dennehy (66.15).  – Martin Doody -Limerick AC.

Mallow 10 Race Report  – 6 Jan 2008

I should start off by saying that the Mallow 10 is the first in the Munster 10 mile spring classic series of races, the sequence is Mallow, Dungarvan, Ballycotton and then Kilnaboy. It’s being my plan to complete the series for the last few months, so I’ve being training with this in mind for the last 8 weeks or so. I’ve run Ballycotton and Kilnaboy before but not Mallow or Dungarvan. I’ve being looking forward to Mallow in particular as it’s meant to be the flattest of the 4 races so I was looking for a PB. My previous PB was 60:00 (on the button) in last year’s Kilnaboy race, so I was looking to knock at least 2 minutes off this. I was feeling confident I could do this based on the form I had going down to Mallow with 8 good solid weeks of training behind me. As with any of these Munster 10 mile races I’ve run they have all being well organised and Mallow was no different, well done to all involved, I think it makes a big difference when it’s clear to you as a runner what you need to do on race day from registration to when you are in the chute. Small pieces  of information often make a big difference to the smooth running of a race. The Mallow 10 race day as you might expect on a January Sunday morning was cold,  but the rain was holding off for the moment anyway. The start of  the Mallow 10 is about half a mile from the registration center. So myself and a few others made our way down with about 20 minutes to the start,.. getting a warm up in at the same time. A large field of 521 runners were there at the start.
The usual suspects from around Munster and further afield were at the race start including Colm Turner (Limerick AC), Colm had put in a great run at the Limerick Stephens Day 10 mile road race coming second only to Liam Reale. The race started in dry cold conditions with a mild breeze. The leading group of 6 (including Colm Turner) struck out in front at what seemed like a lively pace. I fell into a group of 3 just behind the leading pack, myself and 2 other Limerick athletes, Ger Guina (West Limerick) and Eamonn Horgan (Limerick Tri). The leading pack soon disappeared into the distance and the group I was in found a steady even pace and we stuck together in this pack for the first 5 miles, It’s seemed to suit the 3 of us, only one athlete managed to overtake us and this happened about mile 1. So the 3 of us were inside the top ten in the first few miles at least. We did the first mile in 5:27, slightly faster than I wanted, mile 2 was done in 5:46 and mile 3 in 5:29, passing the 3 mile marker in 16:43, I was feeling strong at this stage, so far so good, maybe a 56 minute time was in the cards. Mallow has a long straight stretch down the main N20 road over miles 2 and 3 , and it was during this time that I seem to remember it started to rain and the wind seems to pick up as well, I was happy when we turned off the main road onto the smaller Killarney road into mile 4 (in 22:19) as I thought  it might provide more protection from the elements. The course takes on more  of a county road race feel over the next 4 miles,.. smaller, sharper inclines and declines but nothing too demanding. We passed mile 5 in 28:05 and between miles 5 and 6 our group of 3 split. Gerstepped up the pace and I initially tried to go with him, this attempt lasted about 400 meters. There are times in a race when you make a conscious decision to take a chance and stick with someone and hope you have it in you to last the course or you decide to take the safe option and hold the pace at that you know is going to get you home. This was one of those decisions. I took the safe option and eased off the pace. Over the next 3 miles Ger steadily pulled away to what I guess must of being about 300 meters at about 8/9 mile ,he went on to secure a strong 8th place finish for himself. I was running on my own now from about mile 6, somehow the wind and the rain always seems wetter and colder when you are on your own. I was trying to to maintain my concentration and hold a steady pace, but my mile splits  were going in the wrong direction, mile 7 was done in 6:05 (the worst of the day) ,At about mile 8 my faltering pace had it’s inevitable consequence, I  became conscious that there were now a number of runners bearing down on me, may be 100 meters behind. I was determined not to loose my position, I managed to cover mile 8 in 5:47. After mile 8 you find yourself heading back towards Mallow town itself, The surroundings are now of the suburbs around Mallow. The rain had gotten heavier but my splits were improving (slightly). Passing the 9 mile marker I was still hanging onto my 9th position, even though mile 9 was done in a disappointing  6:00 split, I knew I’d have to put in a decent last mile, this wasn’t a time to relax. With about a half mile to run you find yourself  in Mallow town and there is a sharp left turn over a bridge to get you onto the final leg to the finish. At this stage for me it’s all about holding onto my race position, and I’m really fighting for this now. Over this last section there seemed to be a number of gradual inclines, especially one over the final 250 meters. You can see the finish ahead of you as you come round a long sweeping bend, With the finish in sight I put the head down and went for it. I covered mile 10 in 5:42 I had held onto my 9th position, in a time of 57:22 , only 4 seconds ahead of my pursuers. That gave a an average split of 5:44. The spread of my split times was 5:27 (mile 1) to 6:05 (mile 7), this is a 38 second spread from best to worst. I will need to try an even out this spread in the coming races. Overall I would have to say it was a satisfactory return from the day, Colm Turner finished an excellent 5th in 54:04, other Limerick AC athletes who ran in Mallow were Brian Dennehy 87th (65:12) and Donal Murphy  437th. ( M60 Category) in a time of 86:22. The overall winner was Ravis ZAKIS (West Waterford AC) in a time of
53.15 and the first woman over the line was Madeline  DORNEY (Thurles Crokes) in a time of 1:03:41. Full results are up on Martin Doody – Limerick AC