30 November 2012

Road Races in Kerry, December 2012

1 December 2012 (Saturday)@11am 
Feet First Mizuno 5K, Killarney
Race 4 - (entry €7 on line, €8 on the day) incl. chip timing
Final Race in this year Winter Series 2012

2 December (Sunday) - Kerry Crusaders 5K Jingle Bell Run, 
Listowel @1pm (entry €10)
Registration from 12pm in Christys Bar

8 December (Saturday) - 5K & 10K Jingle Fun Run/Walk, 
Keel, Castlemaine@12pm (entry €7 for 5K/15 for 10K)
In Aid of Keel Childcare
Start & Finish at Keel GAA Grounds
Registration from 10am
More info for FB users here

9 December (Sunday) - Run Rudolph Run 5K, An Riocht, Castleisland@11am (entry €5)
Registration closes at 10:15am
More info for FB users here

15 December (Saturday) - 5K Santa Fun Run
Killarney@2pm (entry €5 for U18, 15 for Adult, €20 for Family)

26 December (Wednesday) - 4mile Road Race
Farranfore (org. by FFMV AC)@12pm (entry €10 on line/15 on the day)
More info for FB users here

28 November 2012

Training on 4th December 2012

Circuit training consists of performing multiple exercises on multiple body parts in a row with little rest in between exertions. As we progressing in out training it is important that we stay healthy and injury free.

Next Tuesday, 4th December 2012 our Fit4Life training will start at 7:15pm in Ardfert Community Hall with Guest speaker - Kevin Lynch (Neuromuscular/Physical Therapist) with Practical demonstration and Q&A on:
- Sport or personal injury prevention
- Injury rehab
- Poor flexibility/muscle tightness
- Joint Pain – Knee, Hip, Shoulders, Ankle
Session will take 30-45min (and is free of charge) with our regular circuit training to follow from 8-9:15pm (2).

Circuit training is a convenient way to exercise. It maximizes the total exercise volume (number of sets, repetitions, and amount of weight) completed in a period of time. Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore, exercisers do not need to work out everyday. 
Due to the lack of rest that circuit training demands, exercisers maintain elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. 
The exerciser gains muscle through the resistance training. The exerciser increases his/her cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program.  The exerciser burns high amounts of calories during the high exertion periods of his/her sets.

23 November 2012

St.Brendan's AC Circuit training

St.Brendan's AC Fit4Life circuit training continuing every Tuesday from 8-9:15pm in Ardfert Community Hall.
As a part of training schedule, circuit training is hugely beneficial for our “Couch to 5K” running group to increase mobility, flexibility, coordination and strength. We are 5 weeks already into moderate training and results are very positive.  
Circuit training exercises require only basic, inexpensive equipment - a set of relatively light dumbbells, skipping rope and an exercise mat for example. These circuit training exercises can also be used by non-athletes to develop general fitness.
In this respect, circuit training is very time efficient helping to develop strength and stamina in a single session.

22 November 2012


The Munster Combined Events squad session has been brought forward to accommodate athletes competing in Schools International Combined Events the following week. The new details are below.

New date: Sunday, Nov 25th.
Venue : Nenagh Indoor Stadium.
Registration : 11am
Age group : U 15 upwards
Fee : 5 euro per athlete.
For further information please contact Chris Regan at chrisregan@eircom.net or 0874175374.
Munster Athletics

13 November 2012

Running & fitness Q&A

1. I must eat more protein if I want to build muscle from a strength training program.
False: The majority of  diets contain more than enough protein to build muscle. Unless you are a high performance athlete, a well balanced diet will provide enough protein.

2. Cardio is not necessary if I am not overweight.
False: Aerobic exercise is necessary for optimum health, even if you're not over weight. Aerobic exercise is closely tied with many health benefits including lower risk of heart disease, arthritis and diabetes.

3. Stretching will help me avoid injuries.
False: Research studies to date have not confirmed that stretching actually reduces the chance of injury. The best time to stretch is after exercising. Static stretching (holding a stretch for 30 seconds or more) has been shown to lower power, strength and speed for 60-minutes afterwards. So stretch after! Prior to exercise, you should engage in a dynamic warm-up.

4. When women weight train with even light weights it leads to "bulky" muscles.
False: While weight training is recommended for women, it will not lead to bulky muscles. Women lack the testosterone levels that men have. Testosterone is one of the hormones responsible for increasing muscle size making it very difficult for women to obtain huge muscles.

5. Running will wear down my joints over time and lead to osteoarthritis.
False: Research shows that runners develop osteoarthritis at a lower rate than non-runners.

6. Exercise is a good way to lose weight.
False: While exercise is essential for optimum health, it's very difficult to lose weight from exercise alone. Exercise burns far less calories than most people think. Also, people often eat more as a form of "reward" from exercising - totally defeating the purpose of exercising in the first place! The focus of a good weight loss program should be on healthy habits and diet.

7. I should be drinking 8-10 glasses of water per day.
False: Let thirst be your guide. Much of your daily fluid needs can be met through eating food. If you're thirsty, that is your body's way of telling you to drink more water.

8. Coffee should count towards my daily water intake.
True: Although coffee is a diuretic (it will make you pee), your body will retain more of a coffee's fluids that you lose. With that said coffee contains caffeine and should not be a major portion of your daily total fluid intake. Limit yourself to 1-2 cups per day.

9. Working your core will help you get rid of your belly fat, trim your waist and lead to 6-pack abs.
False: Spot reduction does not exist. Working out a particular body part will not decrease the amount of fat on that part of the body.

10. My muscle will turn into fat if I stop lifting weights.
False: That equivalent as a person saying they can turn water into gold. It’s not possible. Muscle and fat are two different types of tissue.

01 November 2012

Road Races in Kerry, November 2012

Feet First MIZUNO 5K series Killarney

Race 2 - 10 November 2012 @11am (entry €7)

Race 3 - 17 November 2012 @11am (entry €7)

18 November 2012 @9am  (entry €50)

24 November 2012 @11am (entry €15)