Well done to all those who ran the Summer Series 10km in Lacken this evening.

Results are below, along with the overall series results for those who completed all 4 races.

Well done to everyone who completed the last in our summer series. It was great to see so many out and taking on the hills.

Well done to all running on a lovely night to take on the small hill up to Ballynoe

We are looking to host a club workshop for our Adult runners with Avondhu Physio Therapy on 7th April at 7pm.

We need a minimum of 8 / max 12 for the session to go ahead so if interested can you please contact Mike Byrne

Details from Pa Hanley below as follows

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1. Club members or other interested runners / athletes reserve their spot

20 euro

For this price people will get.

2.
Slide presentation with key areas to consider for runners , injury management, building strength , robustness and load management .

3. Workshop & Testing-
Each attendee will be tested through a battery of tests that will help ID any imbalances , weakness
, core or flexibility issues .

4. Each person will receive their scores on the night with a brief appraisal of results and advice.

5. Special offers on the night for any block booking for physio , rehab and strength programing , classes or sports massage.

At least this way people will get a lot more personalised into from the night for then to confidentially work on.

The whole thing will take about 75 minutes .

On the day, many athletes requested details of further workshops in the area for friends or family. There will be 2 workshops in Dungarvan, Co Waterford in the coming month that may be of interest. Dungarvan is 60 mins from Cork city.

How to Train as a Midlife Triathlete – Saturday 11^th March 9.00-1.00 pm – LINK TO BOOK

How to train as a Midlife Runner – Saturday 1^st April 9.00-1.00 pm BOOKING LINK

This workshop will provide you with practical solutions and science-based strategies for active women to help you to continue to perform as you age.

How to train as a Midlife Woman Content:

• Answering the big question ‘why does exercise feel so hard’
• Making exercise choices – how do different types of training benefit you or feel really hard – Why is this?
• Training for a race – the differences between a traditional training plan and one in Menopause
• Why have I slowed down so much & how do I get faster now?
• What strength training really is (and isn’t)
• The importance of recovery
• Why am I always injured

Nutrition – How best to support ourselves

• Understanding body shape changes/weight gain
• Joining the dots between menopause, exercise, nutrition, recovery & cortisol – Why am I doing everything ‘right’ but gaining weight
• How do we nourish our bodies before, during, and after exercise?
• Why are we craving foods?
• How do I increase my protein intake?
• What are the practical solutions and the small steps we can make for long-term sustainable change?

Understanding menopause and midlife…. It’s not me it’s my hormones!

• Why it happens, recognising symptoms, what you can do and how to take control of menopause.
• What is perimenopause and menopause and how is it diagnosed.
• What are the main symptoms
• How to get the right help and support to help you take control of your menopause at work and home
• HRT Risks & Benefits