02.12.2019
Race Report
A massive congratulations to Grainne O’Sullian who along with her 3 Irish team mates won the team bronze medal at the Schools International Combined Events. Grainne had an excellent competition setting 2 personal bests in the 60mH and the high jump.
Sleep and Nutritional Advice
As the uneven XC Nationals approach we hope that those competing are taking onboard our advice about the importance of sleep and nutrition. Both are so important when racing and particularly at National level in order to give the athletes the best possible chance of perfoming at their best. We cannot emphasize enough the importance of proper sleep and nutrition and its effect on performance.
Proper sleep, especially during the week of the race is so important. We would suggest getting an extra hours sleep each night for a week leading up to the race and not just the night before. Proper Nutrition plays a huge part in the development of young athletes and again good habits are so important.
We would suggest that after each training session or race, athletes refuel within an hour of exercise (ideally within 20 mins). It is scientifically proven that the first hour after training/race is the vital time in managing an athletes recovery.
We would suggest that after training on a Tuesday or Thursday or after a race that the athlete has a glass of milk or some nuts (protein) with some carbs (say a banana or peanut butter sandwich or a healthy cereal with fruit).
Staying hydrated before and after sessions is also very important. Please talk to the coaches if you need any further information or advice.
Training
Tuesday training will continue in Woodbrook College tomorrow from 6.50 – 8.00pm.
Thursday training will be on the promenade in Bray, meeting at the boathouse coffee shop 7-8pm (Southern end of the prom). This session is open to all athletes born in 2008 or earlier
Please keep an eye out on the Whats App groups for details of the Sunday run
Upcoming Events
1. Round 5 of the juvenile league will be hosted by Bray Runners this Friday at 7pm in Bray Emmets. This is an even age event. As we are hosting this event it would be great to see as many of our athletes compete as possible, particularly our younger athletes. The distances are:
Boys and girls U6 – 200m
Boys and girls U8 – 400m
Boys and girls U10 – 800m
Boys and girls U12 – 1200m
Boys and girls U14/15 – 1600m
These races are a great introduction to crosscountry, with a certificate awarded to each athlete on race completion. The emphasis is on athlete participation rather than on winning.
2. Irish Life Health National Juvenile Uneven Ages Cross Country in Cow Park, Dunboyne December 15th.
3. Xmas party and awards night: December 17th in Bray Bowl 7-9pm (instead of training). Please bring €5 as we will be having pizza. We will then be taking a break until Tuesday January 7th.
4. Athletics Wicklow Indoor Championships, NIA, Blanchardstown, Saturday 4 January, 2020, 1 pm - 5 pm, Entry €5 (three events) U7 upwards. Please let us know by email if your child will be competing in this event. We do not have an official schedule for this yet but last year it included 60m sprint for all ages, middle distance, high jump, shot putt and long jump.