Get KBC Dublin Marathon Race ready – Running Injury Prevention talk

Speakers; Ben Doyle, head physiotherapist at Platinum Pilates and founder Milena Jaksic will be offering advice and tips to stay injury free while running.

When: 19th September in the KBC Hub on College Green. Refreshments served at 6pm and talk is 6.30 to7.30pm.

RSVP:  This is a free event you just need to register at collegegreenhub@kbc.ie

Breege Connolly secures second win of the KBC Dublin Race Series

Breege Connolly secured her second win of the KBC Race Series today, crossing the line in the Frank Duffy 10 Mile at the Phoenix Park in 58:30. The City of Derry Spartans athlete also won the South Dublin 10k in July. Second place, Gemma Rankin of Scotland was over a minute behind with 59:55 with Star of Luane AC’s Niamh Clifford third with 1:02.21.  Connolly said after the race: “I am delighted with the win.  I would have liked to have gone quicker, but I found the second half of the course very hard going. I started a training block three weeks ago working towards running the Dublin Marathon in October, so I hope to get fitter and stronger each week.”

In the men’s field, Yared Derese crossed the line in 49.06, the fastest winning time in seven years. The Carrick Aces AC man has been in good form of late having also recently won the National Half Marathon. Derese said: “I am pleased and excited to have secured another win.  My decision today was to break away from the field early as I know Mick is a strong guy, and I think this tactic worked for me.”  Mick Clohisey of Raheny AC finished second in 49.36. Swansea’s Josh Griffith third in 50.11.

Over 5,200 runners lined up in the Phoenix Park in warm, humid conditions to take on the classic 10 Mile distance.  Next in the series is the KBC Dublin Half Marathon will take place on Saturday 21 September. The sold-out 2019 Dublin Marathon, which is celebrating its 40th Anniversary with KBC, has a record entry of 22,500 will take place on Sunday 27 October.

Top Fields set for the Frank Duffy 10 Mile, KBC Dublin Race Series.

The Frank Duffy 10 Mile will take place on Saturday 24 August as part of the KBC Dublin Race Series 2019. There are over 5,200 competitors set to the line-up. This year the race returns to its Phoenix Park roots. There is a top field set to line up in both the men’s and women’s field, with bonuses on offer for any race series record broken as well as time bonuses.

In the men’s field, Mick Clohisey who finished second in the South Dublin 10K, part of the KBC Dublin Race Series is set to compete. The Raheny AC man also recently finished second in the National Half Marathon. Joining him will be his club mate Mark Kirwan and Clonliffe club rival Mark Kenneally who placed fourth in the South Dublin 10K.  Also, in the mix will be Josh Griffiths of Swansea, and Yared Derese; Carrick Aces Athletic Club, who won the National Half in 1:04:58.

In the women’s field Olympian, Breege Connolly who won the South Dublin 10K will be up against Gemma Rankin of Scotland.  Rankin placed third in that race behind Connolly and was the 2015 winner of the Frank Duffy 10 Mile. Linda Byrne of DSD and Fiona Stack and Leanne Butler are also set to race.

Following the Frank Duffy 10 Mile, the KBC Dublin Half Marathon will take place on Saturday 21 September. The sold-out 2019 Dublin Marathon, which is celebrating its 40th Anniversary with KBC, has a record entry of 22,500. The runners will take to the start-line on Sunday 27 October.

Jim Aughney Race Director said: “We are looking forward to seeing all the runners line up in the second of the KBC Race Series. We are also committed to making continued steps towards improved sustainability.  We are delighted that this year we will be using refill tumblers which are collected after the race and re-used after steam-cleaning reducing single-use plastics. ”

Aidan Power, Director of Customer, Brand and Marketing from KBC, said: “The KBC Race Series plays an invaluable training role in the lead up to the KBC Dublin Marathon and with less than 10 weeks before marathon day, we’d like to wish all the competitors running the Frank Duffy 10-mile race the very best of luck.

“As sponsors, we want to celebrate all those whose lives are touched by the marathon – not just runners – which is why we launched our #RunThisTown campaign, encouraging the thousands of individuals who make the marathon possible to share their marathon stories online using the hashtag.”

Latest edition of Distance Running

Distance Running magazine has just published it’s latest edition packed full of editorial features of upcoming Races worldwide, Movers and Greats associated with the running movement, facts and figures including World leading times, and of particular use a 12 month rolling Calendar of AIMS International Marathons you can treat yourself and your partner too!. ..click http://aims-worldrunning.org/drmag/latest.html

Marathon Nutrition

The below article is from Amy Meegan (https://thebakingnutritionist.com/)

If you take nothing else from this blog, please remember one thing – don’t try anything new on race day. You’ve had months of preparation and planning. Don’t try something new that could potentially sabotage your hard work and hinder your success. Here’s some basic, straight-to-the-point nutrition advise that I hope will help you get you over the finish line and recovering as planned.

Glycogen is a term that’s mentioned often in the sporting arena. Do you know what glycogen is? Are you afraid to ask because you feel you are the only one who doesn’t know what this mystical word actually means?

Glycogen is a storage form of energy in the body, stored specially in the liver and muscles. Typically, the body can run for 60-90 minutes using one’s glycogen stores. However, the likelihood of you doing the marathon in this time is slim. Therefore, despite personal preference to run on an empty stomach, it is advisable to have your last pre-race meal (typically breakfast) three hours before you start. Oats with milk and fruit or banana and nut butter on toast are two options I would recommend as they are good sources of carbohydrates which, along with your glycogen stores, will provide most of your energy while you run. Have a look at my Overnight Oats if you fancy a breakfast option that can be made the eve of the race. Whatever you decide to have for breakfast, make sure it’s something you know that your running body tolerates.

If you’re carb loading, remember that this technique needs to have started the night before the race. Carb loading is more than just a big, starchy breakfast. Carb loading involves filling up the glycogen stores to ensure they’re well stocked for the race. Pasta is a common option for many runners – maybe you’d like to try my Chickpea and Courgette Spaghetti for your carb loading meal? Again, don’t try anything new on (pre)race day.

Gels are almost trendy along the running route but what are they and do I really need them? Gels are quick-release energy sources in the form of liquid pouches or sweets. It is advisable to start taking your gel after approx. 2 hours of running. This is when your glycogen stores are likely to be going down. I would neither force someone to use gels nor would I discourage them. I would however recommend your training programme includes runs in which you’re using gels to ensure your body tolerates them. The quick release of those carbohydrates into the body can be a shock and some runners have experienced sudden urges to use the bathroom – nobody needs that mid-run 💩

Similar to the situation with gels, if you’ve not trained with caffeine don’t try it on race day. Caffeine is a stimulant, propelling the body further, reducing the perception of fatigue and stimulating bodily functions such as the bladder and the bowels. The latter is worth remembering if you do decide to experiment with the potential benefits of caffeine. The effect of caffeine is believed to peak 40 minutes after intake and may be something worth thinking about in terms of your pre-race plans. I personally as a big fan of caffeine pre-race. Although I am willing to admit that it may be the placebo effect as much as anything else. The main message here is to get to know your body and what works for you, regardless of it being placebo or not.

“The Power Hour” or “The Window of Opportunity” refers to the hour immediately after you finish the race. To aid optimal recovery, it is advised that you refuel within this 60 minute period. That said, don’t get hung up if you’re refueling within 70 or 80 minutes, the aim is to be in or around the 60 minute mark.

It is normal that your main recovery meal will be a few hours after the run, you’ll want to get showered before dinner I’m sure? A smoothie is one of the best refuel options in my opinion. They are quick to prepare and provide a balance of micro- and macronutrients, as well as fluids and electrolytes for rehydration.

The fruits and vegetables included will provide antioxidants to help stabilize the free radicles that will have been generated while you were running. The protein source may be in the form of milk, yogurt or protein powder and you may chose to add some heart healthy fats with nuts or nut butter, seeds and/or avocado. These will provide protein too. Here are some smoothie ideas to get you started – smoothie recipes.

I wish you every success with your running. I hope it brings you to the places you want to go and see, both physically and mentally. If you have any nutritional queries in terms of your running plan, fill in a comments form and I’ll get back to you as soon as possible.

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