Crus Chronicles

GOOD PERFORMANCES AT SANTRY
Congrats to Stephen 1st long jump, Ian 1st 110H, Jack 1st jun 35 lb ht, Thomas 2nd 800m, Antoine 2nd 400H, Aoife 2nd TJ, Eugene 3rd S/C, Francis 3rd jun 35lb ht, Mary Coghlan 3rd PV, Ruairi 4th PV, Kevin 4th shot, Philippa 5th discus, Rachel 6th discus, Thomas 7th LJ, Eoin 8th 800m, Maxime 8th LJ (who also ran the 200m); also Simon and Brendan 800m and Garrett 1500m. Good also to see so many out in support, including the Conway family (best wishes to Maeve on her forthcoming marriage), Michael & Susan; James and Rory (threatening a road running comeback); Rob, and a few more we missed.
Pics at
Good luck to all in second rd ESB League in Santry on Sun; supporters again more than welcome.

WELL DONE TEAM!
Not only was the Crusaders women's team the only one of 20 to run all 13 rounds of hill running's senior league, the team (Aoife, Bronagh, Martina ended up the backbone, with solid support from Orla ,before and after her injury; Niamh, Maureen McG, Geraldine, Mary D, Rachel, Dee, Marcella, Colleen, Eva, Caroline, Maureen O'R, Eileen, Liz) ended up second behind Clonliffe. Well done also to our lads - Shane, Alan O'K, Mike, Gavan, Sean H, Paul K, Bill, Diarmuid, and more recently Rene (apologies to anyone I'm missing).
Good luck to Aoife, Shane and the rest of the Irish team at Sat's Snowdon International (five miles up, five miles down; v.tough!) and to Oran at the Kinsale Triathlon also on Saturday.

MONDAY - TRAINING FOR ALL
We would like to stress that the main training day for most of the senior members of the club during the summer is Monday; Thursday is a recovery day, while Tuesday is a pretty hard session for track or more experienced athletes. For newcomers, Monday 6.30pm is definitely the day.

TRACKSUITS – LAST WEEK TO ORDER
Still not got your order in for our super-trendy track suits? Contact Rosie NOW at lenehanrosie@yahoo.co.uk. Remember the sizes are huge; if you're medium, you will go with small, etc.

MARATHON LONG RUNS
These have already started on Saturdays in the Phoenix Park and other venues; to get on list contact Geraldine.

FROM THE COMMITTEE
* Club Championships/sports day Thurs Aug 16 (6.30); this will include a mini-pentathlon-style competition, plus a few fun events (egg 'n' spoon, three legged, etc). Food after at a venue TBC.
* Paddy O'Dwyer 5 mile handicap trail run for Saturday Sept 29 in the Phoenix Park; will need stewards, including a few on bikes because of the new one-way car system. This is a lovely run, which everyone enjoys so put in your diary now!
* Club agm Thurs Oct 18.
* Managers still need for Nat Half Marathon (involves ringing Neil Martin asap in Ballybofey to book accommodation) and Marathon (involves registering the team in time).

MASTERS T/F TULLAMORE AUGUST 19
Closing date for this looming. Good fun; I'm still hoping to do a throw or two, as is Tony Clarkson. Anyone else?

GOOD RUN FROM MIKE
As usual Mike and family are in Trondheim for summer, where Mike produced his best run yet in the Oslo Skogsmarathon where he finished fourth M40 (34 in the class; 350 in all). This is a beautiful marathon on trails, which Mike runs very year. One year we really should organise a trip! Here is the result:
1 Høst,Gudmund Heming IL 2:50:24 + 00:00 1
2 Nilsen,Vidar Norges Bank BIL 3:02:17 + 11:53 9
3 Berntsen,Atle NOTEAM 3:21:36 + 31:12 6
4 Long,Michael Crusaders, Dublin 3:22:22 + 31:58 6
PS: Well done also to Emma on her run in the Dublin City Council 5k and to all who are running the Raheny League.

THIS WEEK
Tonight: LONG: 3-4 sets 4 x 500 (200 hard, 100 float, 200 hard); 90 secs rest or jog between reps; 5 mins rest between sets)
MEDIUM: 6 x 500 as above
SHORT: 500-400-300-200-100
Tues Track session with Michael
Wed HILLS: Kippure H'cap
Thurs Recovery or tempo run
Friday TRAIL: Friday Night Off-Road 5K Fun Run Series Final Race, Dog Pond (opp Zoo) Phoenix Park 7.30. Prizes each night; souvenir all who complete 3-race series. Entry Eu5. C: Stephen Lynch 01-8203628 . ROADS: 23rd Guide Dogs for the Blind 6k R-R, Ballytore, Co Kildare, 8.30. Prizes usual categories M&F. C: Charley Lavin 059-8623355 .
Saturday Long run 11am. Contact Geraldine.
TRIATHLON: King of the Hill Sprint Triathlon, Kinsale, Co Cork. C: www.corktri.com.
Sunday ROADS: Ballynonty AC 10 mile, Ballynonty (1.5 miles from Killenuale, Co Tipperary), 1pm. Entry Eu10; reg Community House. Prizes sen, masters,jun teams M&F; Eu150 first M&F. T-shirt first 100 to enter. C: 052-56564/086-8754161; ballynontyac@gmail.com . Newmarket to Kanturk 5 Mile R-R, 2pm. C: Jerry Twomey 029-58088/086-2050821. Knockananna 8k, Knockananna, Arklow, Co Wicklow, 7pm. Medals, trophies all finishers. C: Pat Carroll 059-6471541 . Kinsale Regatta 5k. TRACK & FIELD: ESB National League Rd 2, Santry and Cork IT. Woodie's National U13-19 Juvenile Relays, Tullamore. TRIATHLON: Lisburn City Sprint Triathlon & Aquathon. C: Maura Kelly 048-92509461.

All items for this bulletin to lindien@eircom.net before Mon morning. Don't forget our e-group at http://groups.yahoo.com/group/crusaders_online/ and website at www.crusadersac.org.
Information on how to post, subscribe, unsubscribe can be found there. New members email: crusaders_online-subscribe@yahoogroups.com
Queries to sinead_ro@yahoo.com; training queries to lindien@eircom.net