Ransboro 10km Results

RANSBORO 10K 2011
Overall Finishings
Pos number Name address category time
1 36 Thomas Kelly North Sligo A.C M40 00:35:05
2 101 Alan Kearins Sligo A.C SM 00:36:00
3 98 Nel Walton Sligo SM 00:36:48
4 8 Mel Casserly Sligo A.C M40 00:36:59
5 69 Neal Higgins Sligo A.C SM 00:37:21
6 87 Elish Kelly Dublin SL 00:37:23
7 37 David Kearins Sligo A.C SM 00:37:37
8 81 John Whelan Sligo A.C SM 00:37:56
9 149 Seamus Somers Sligo A.C SM 00:38:27
10 172 Garry Gallagher Lietrim SM 00:38:39
11 49 Danny Hannon Lietrim M50 00:39:02
12 14 Conal Sexton Sligo Tri Club SM 00:39:16
13 20 Roy Kelly Sligo Tri Club SM 00:39:22
14 17 Trevor Hunter Sligo A.C M40 00:39:46
15 143 Eamon Coyne Sligo SM 00:40:12
16 34 Declan Foley Sligo A.C M40 00:40:22
17 141 Paul Mc Dermott North Lietrim M40 00:40:30
18 18 Paul Mc Grath South Sligo A.C M40 00:40:41
19 86 Michael Clancy Sligo M50 00:40:46
20 53 Paul Deering Sligo A.C M40 00:40:50
21 109 Shane Hayes Sligo A.C SM 00:41:08
22 122 Rory Connor Sligo A.C M40 00:41:21
23 155 Barry O kane Local Male LM 00:41:28
24 93 Ciaran Clancey Lietrim SM 00:41:38
25 32 Brendan Brett South Sligo A.C M40 00:41:43
26 58 Emer Guckian Carrick on Shannon W40 00:41:45
27 114 Roasanne Mitchell Sligo A.C W40 00:41:48
28 103 Joe Lowe Carrick on Shannon M40 00:41:50
29 146 Darren Aldridge sligo SM 00:41:54
30 33 Kevin Mc Gee Grange SM 00:42:00
31 179 Peter Osborne Strandhill LM 00:42:08
32 55 Niall Mc Intyre North Sligo A.C SM 00:42:14
33 63 Mark bourke Local Male LM 00:42:30
34 131 Keith Raymond Sligo SM 00:42:32
35 194 Paul Higgins Strandhill M40 00:42:44
36 121 Conor Mc Cann Grange SM 00:42:57
37 62 Greg kelly Sligo Tri SM 00:43:03
38 192 Fergal Henry Sligo SM 00:43:10
39 163 Joe Stage Balymote M50 00:43:17
40 102 Michael Mc Dermott Collooney M50 00:43:18
41 176 Kevin Mc Manus Sligo SM 00:43:20
42 123 Kieran Harte Sligo SM 00:43:40
43 97 Cindy Mc carthy Sligo A.C W40 00:43:43
44 124 Aisling Van Rensburg Nrt.Sligo SL 00:43:48
45 167 John Kilgallon Skreen SM 00:43:54
46 23 Shane Mc Gowan Drumcliffe SM 00:44:03
47 142 Tom O Grady Sligo M40 00:44:06
48 85 Brian Mc Donagh Sligo SM 00:44:08
49 161 John Mulrooney sligo A.C SM 00:44:16
50 185 Jimmy Currid Maugheron M40 00:44:24
51 82 Gerard Lynch Achill SM 00:44:33
52 84 William Parke Sligo M50 00:44:44
53 158 Christy O Malley Mayo A.C M40 00:44:51
54 173 conor Mc Elhinney Beltra SM 00:45:00
55 162 Noel Walsh Sligo LM 00:45:20
56 45 John Molloy Sligo M50 00:45:34
57 182 Paul Kerrigan Drumcliffe SM 00:45:35
58 1 Michael Casserly Sligo SM 00:45:44
59 138 Kevin Sexton Sligo SM 00:45:45
60 9 Brian Mc Dermott Collooney M40 00:45:49
61 116 Kieran Brennan Sligo M40 00:45:56
62 127 Ross Slattery Sligo SM 00:45:57
63 40 Darren Egan Grange SM 00:45:59
64 171 Paul Heekin Sligo M40 00:46:03
65 56 Stephanie McSharry Nrth Sligo SL 00:46:10
66 168 David Keane Sligo LM 00:46:14
67 104 Pat Conheady Sligo SM 00:46:16
68 190 Damian Willis Grange M40 00:46:27
69 135 Monica henry Tubbercurry W40 00:46:41
70 70 Harry Noone M40 00:46:46
71 144 Declan Conlon Sligo Tri Club M40 00:47:01
72 152 Phillip Osborne Sligo M40 00:47:05
73 64 Glenn carty Ballygawley SM 00:47:17
74 83 Rolf Zoschke Sligo SM 00:47:19
75 91 Kyle Gethins Sligo SM 00:47:19
76 90 Niall Mc Dermott Sligo SM 00:47:19
77 140 Eamon Norton Sligo SM 00:47:22
78 181 Gavin Patton Sligo Tri M40 00:47:24
79 151 Hubert Beahs Sligo A.C M40 00:47:25
80 22 Paul Walsh Sligo SM 00:47:30
81 170 Ciaran Foley Sligo LM 00:47:31
82 126 Adrian Muldowney Sligo M40 00:47:35
83 133 Lorraine Hossey Sligo A.C SL 00:47:37
84 66 Shane Quill Local Male LM 00:47:40
85 136 Kevin O Regan Grange M50 00:47:41
86 6 Anothony Walsh South Sligo A.c M50 00:47:44
87 154 des mc Gee Carney SM 00:47:47
88 25 Pat Kerrigan Ballisodare M40 00:47:50
89 195 Fintan Conlon Sligo A.C SM 00:47:53
90 105 Mathona Conheady Sligo SL 00:47:55
91 94 Patrice Foley Sligo W 00:47:56
92 106 David Mc Quillan Castlebar SM 00:47:57
93 125 Jim Fox Strandhill M40 00:47:58
94 54 Deirdre Deering Sligo A.C W40 00:47:59
95 75 Geraldine Gilroy Ballisodare W40 00:48:00
96 51 Ciaran Donnellan Sligo A.C M50 00:48:01
97 59 Iain Howard Sligo A.C SM 00:48:02
98 145 Naoise Davitt Sligo SM 00:48:04
99 156 Anthony ryan Sligo M50 00:48:07
100 132 Christy Maloney Ballisodare M50 00:48:08
101 111 Michael Mc Loughlin Lietrim SM 00:48:09
102 5 Liam Loftus Kilmacowen M40 00:48:10
103 110 Cathy Mc Carthy Sligo A.C W40 00:48:11
104 35 Vanessa Foley Sligo A.C SL 00:48:40
105 183 Sean Mc Caffery Carney SM 00:48:43
106 11 Seamus Quinn Sligo M40 00:48:47
107 100 Nigel Morahan Strandhill M40 00:48:48
108 48 Paul Mc Cafrey Sligo SM 00:48:55
109 129 Derek Murphy Mayo SM 00:48:59
110 31 Peter Byrne Ballisodare M40 00:49:06
111 495 Maria Tighe Sligo W 00:49:10
112 478 Joan Fabozzi Sligo W 00:49:12
113 24 Mary Kerrigan Ballisodare L50 00:49:13
114 479 Pauline Dubson Dublin W 00:49:15
115 92 Trevor Kelly Sligo SM 00:49:20
116 117 Michelle Henry Sligo SL 00:49:30
117 112 Ian Kelly Sligo SM 00:49:34
118 177 Tom cullan North Lietrim M50 00:49:36
119 67 Caroline Ryan Donegal SL 00:49:42
120 19 Michael O connell Sigo A.C M40 00:49:45
121 65 Barry Bree Local Male LM 00:49:47
122 29 Vincent Mc Gee Sligo M50 00:49:50
123 118 sheila Devaney Sligo SL 00:49:55
124 79 Alan Groarke Ballaghaderreen SM 00:50:01
125 99 Linda Higgins Sligo A.C W40 00:50:05
126 128 Alan Gilmartin Sligo SM 00:50:32
127 153 Ashleen Cawley North sligo A.C SL 00:51:02
128 139 Deirdre Norton Sligo SL 00:51:07
129 175 Shane Loftus Roscommon M40 00:51:08
130 180 Brian Pedmond Coolera LM 00:51:16
131 30 Emma Casserly Sligo SL 00:51:20
132 52 Alison O sullivan Nrth Sligo SL 00:51:24
133 74 Finbarr Filan Ballisodare M40 00:51:31
134 80 Donal Harney Sligo SM 00:51:38
135 96 Brian Hamilton Slgo SM 00:52:11
136 2 Aoife Langan Strandhill SL 00:52:17
137 46 Joe Gilroy Sligo M40 00:52:21
138 88 Richie Barry Sligo M40 00:52:22
139 13 Frank O Sullivan Ballisodare M40 00:52:34
140 15 David Bradish Sligo SM 00:53:03
141 148 Owen Mc Loughlin Sligo SM 00:53:13
142 174 Anthony Scanlon Ballymote M50 00:53:23
143 500 Pamela higgins Strandhill W 00:53:27
144 499 Pauline Winters Ballisodare W 00:53:28
145 39 Don Watts Ballygawley M50 00:53:30
146 27 Pauline Henry Sligo A.C SL 00:53:38
147 164 John Barry Strandhill LM 00:53:40
148 159 Sylvia Moriarty Local Female LF 00:53:42
149 147 Seamus Dennison Sligo SM 00:53:47
150 160 Miriam Cunningham Strandhill L50 00:53:50
151 60 niamh O Halloran Local Femal LF 00:54:00
152 50 Justine O Gara Ballaghaderren SL 00:54:07
153 68 Kate Kenny Strandhill LF 00:54:16
154 38 Maureen Harte Sligo W40 00:54:17
155 178 Anne Roberts Lietrim L50 00:54:26
156 166 Rose Hunter Young Ballisodare L50 00:54:57
157 47 Michael Taheny Pearse Road SM 00:55:00
158 108 David Duncan Sligo SM 00:55:06
159 184 John Currid Ballinfull M40 00:55:11
160 157 Martina Lenehan Sligo SL 00:55:14
161 43 Daniel Kelly Ballymot SM 00:55:21
162 483 Eileen Sheridan Sligo W 00:55:26
163 491 Catherine Loftus Sligo W 00:55:27
164 115 Corinna Kiernan Sligo A.C SL 00:55:28
165 89 Elizabeth King Sligo W40 00:55:50
166 165 Shelia Hannon north Sligo A.C W40 00:55:51
167 150 Olivia O Malley Sligo SL 00:56:01
168 16 Cliodna Carroll Strandhill SL 00:56:02
169 78 Thomas Farrell Roscommon SM 00:56:18
170 120 Paul Dobson Dublin W40 00:56:39
171 73 Eddie Mulrooney Strandhill M40 00:57:10
172 71 James Moran N.Ireland M40 00:57:13
173 107 Maeve Hayes Sligo SL 00:57:40
174 119 Ruth Walsh Sligo SL 00:57:52
175 186 Andrew Lang Sligo SM 00:58:05
176 134 Maureen Boylan Sligo SL 00:59:04
177 193 Aaron Lenehan Sligo SM 00:59:09
178 44 Tom McTernan Manorhamilton M40 00:59:40
179 77 Mary Casey Local female LF 01:00:04
180 482 Karina King Dublin W 01:00:15
181 191 Patricia Kelly Sligo SL 01:00:19
182 494 Rory Foley Sligo W 01:00:23
183 95 Sharon Clancy Sligo SL 01:00:27
184 57 John Reynolds Cark.Shannon M40 01:01:01
185 21 Aisling Carey Drumshambo SL 01:01:04
186 76 Alan molloy Local Male LM 01:01:48
187 137 Carmel Henehan Local Female LF 01:01:51
188 28 Tom Mc Gowan Sligo M50 01:01:53
189 481 Deirdre Devaney Carrowmore W 01:02:55
190 492 Lennie Mc Veigh Sligo W 01:02:59
191 493 Attracta O Heir Sligo W 01:03:02
192 489 Sandra Barber Sligo W 01:03:05
193 490 Shirley Ward Sligo W 01:03:08
194 474 Dervilia Melly Sligo W 01:04:10
195 61 Gorgina Gethings Local Female LF 01:04:12
196 476 Hazel Melly Sligo W 01:04:14
197 475 Gemma Caeser Sligo W 01:04:17
198 4 Ann Pollock W40 01:04:19
199 497 Joe Mahon Kevinsfort W 01.06.59
200 496 Bernie Higgins Galway W 01:09:27
201 487 Catriona Coyne Sligo W 01:14:05
202 484 Adrienne sampson Offaly W 01:14:34
203 485 Tony Sampson Offaly W 01:14:35
204 498 Olivia griffin Strandhill W 01:16:57

Runners Ultimate Nutritional Recovery Routine

The Runner's Ultimate Nutritional Recovery Routine (RUNRR)
You'll be amazed at how good you feel the next day
by Greg McMillan, M.S.

About six years ago, I started drinking a Slim-Fast™ shake after my Sunday long runs. In my graduate classes in exercise physiology, we were studying the inner workings of the muscular and endocrine (hormonal) systems. I started drinking the Slim-Fast because researchers discovered that the enzyme, glycogen synthase, that turns carbohydrates from your food into glycogen for storage in your muscles is most active immediately after exercise. If you ingest carbohydrates soon after exercise, your muscles store two to three times as much glycogen than if you wait until you eat your post-workout meal, usually two to three hours later. I knew that the glycogen stores were an important source of energy during running and that there is only so much glycogen you can store in your muscles. So, I wanted to get the carbohydrates in quick to take advantage of this increased storage of glycogen.

The Slim-Fast shakes became part of my Sunday morning recovery routine. I would run long (two hours); down one or two Slim-Fast (depending on how depleted I felt); take a shower then drink a liter of Gatorade while stretching. Next, I would make a plate of spaghetti or pancakes and eat while reading the morning paper. A couple of hours later, I was in bed for a two-hour nap. Throughout the day, I would continue to drink fluids till my urine was clear.

As the researchers would predict, I found that my legs felt much more recovered by my Monday run and I was easily ready for a workout on Tuesday. To this day, I continue to use what I call The Runner's Ultimate Nutritional Recovery Routine after long runs and key workouts. I don't necessarily drink Slim-Fast every time but no matter what type of shake, smoothie or other concoction I drink, I notice that I reduce the number of "bad" workouts where I just feel "off". I believe it is because my muscles are more ready (glycogen loaded) for each workout due to my recovery routine.

How Your Muscles Recover

I've already mentioned that the key to enhancing the replenishment of muscle glycogen is to ingest carbohydrates immediately after your workout. Science shows that this is related to the hormone insulin as well as the enzyme glycogen synthase (discussed above). Insulin stimulates glycogen synthase which then converts more carbohydrate to glycogen. Insulin simultaneously increases the transport of this glycogen from the blood into the muscles. Choreographed perfectly, the hormonal system and associated enzymes work to not only replace the glycogen you lost during exercise but they do it in the most efficient and rapid way.

Once scientists began to focus on insulin's role in glycogen replenishment, another connection was made that impacts the recovery routine. It turns out that ingesting protein along with the carbohydrate increases your insulin response. As a result, up to 30% more glycogen is stored than if you just ingest carbohydrates. Researchers also discovered that the amount of protein is important, they found that there was a threshold of protein intake, above which, digestion and absorption of the meal was slowed, thus slowing glycogen replenishment. As a result, one of the prominent researchers in this area, Ed Burke, came up which what he calls the Optimum Recovery Ratio. Ingesting one gram of protein for every four grams of carbohydrates results in the greatest stimulus of insulin and glycogen storage, yet doesn't negatively affect the digestive process.

Guess what? I took a look at my (original) Slim-Fast and sure enough it fits the Optimum Recovery Ratio perfectly - 40 grams of carbohydrates and 10 grams of protein in one can. I started drinking Slim-Fast just to get the carbohydrates in my body and ended up with the perfect ratio of protein that would facilitate the replenishment of my glycogen stores.

There's one more part of the equation - timing. As Burke says in his book, Optimal Muscle Recovery, "when you eat is just as important as what you eat". I knew from my study of muscle recovery that the rate of replenishment was the greatest in the first two hours after a workout and especially in the first half hour. That's exactly why I started using the shake. I didn't feel like eating anything solid immediately after a run, but Slim-Fast was liquid and it had a lot of carbohydrates. I could down one and get some carbohydrates in quickly. Then within two hours after the run, I would sit down to my meal of pasta or pancakes. Using this routine, I was able to take full advantage of my body's ability to recover. The result was a better recovered athlete who was ready for the next key workout which led to better and more consistent workouts and faster races.

Creating Your Ultimate Nutritional Recovery Routine

Let's take a minute to create a Runner's Ultimate Nutritional Recovery Routine for you. According to Burke and confirmed with my own experience, you should shoot for taking in one gram of carbohydrate for every pound of body weight within the first two hours following your workout, always remembering to match this with the appropriate ratio of protein. For example, if you weigh 100 pounds then you need 100 grams of carbohydrate and 25 grams of protein. If you weigh 160 pounds then you need 160 grams of carbohydrate and 40 grams of protein.

Additionally, I've experimented with ingesting 50%, 75% or 100% of this requirement in the first half hour to see if I could find the best recipe for maximizing recovery. After all, the greatest rate of recovery occurs in the first half hour. What I found is that I felt best when I ingested one-half of my needs (in liquid form) in the first 30 minutes then the remaining 50% in the next one and a half hours, usually as a meal of pasta and chicken or pancakes and eggs. Taking more than half of the carbohydrates and protein in the first half hour made me too full, too quickly, and I wouldn't feel like eating as much as I needed in my meal. From the examples above, the 100 pound woman would shoot to get in 50 grams of carbohydrates and 13 grams of protein in the first 30 minutes while the 160 pound man would shoot for 80 grams of carbohydrates and 20 grams of protein immediately following the workout.

After calculating your individual needs, you, too, can begin to optimize your recovery nutritional plan. Try to take half of your carbohydrate/protein needs within the first 30 minutes then follow with a nice, healthy meal which contains a base of carbohydrates and some protein such as pasta and meat, rice and meat or pancakes and eggs. My advice is to find something that you really love to eat and use it as a celebration of your hard work from your training.

Don't forget. You'll also need to drink enough fluids to rehydrate. I find that the use of sports drinks or lemonade works best for me and I continue to drink a half liter to a liter an hour till I'm urinating once per hour and my urine is clear.

Sligo AC Competing in Connaught Team Event

Sligo Athletic club U9, U10 and U11 competitors took to the track on Saturday afternoon last to compete in the Connaught Team Event. 20 teams from Sligo AC took part having qualified from the County Sligo Team event. All competitors gained great experience as many had their first outing at Connaught competition. Three teams qualified for the All Ireland Team Event to be held in Templemore later this month with U9 Darragh Hennigen and Liam Carty scoring bronze in the 300m, U10 Shane McGlone and Sean Kerrigan bronze in the 60m and Eoin Carty and Richard Hunter bronze in the 500m. In the U12 section Leo Doherty ran an excellent race in the 600m to claim gold and Tara Carty came away with a silver medal in the Shot putt. Well done to all who completed and represented the club so well.