Meet the Members ... Member profiles
Some interviews and profiles of some of our members. All information was correct at time of print.
Niamh Allen
Niamh has been a highly successful athlete to date, and has a long list of achievements to her name. She has twice been part of the winning Crusaders team in the Dublin Senior Cross Country Championships, and on the track she has a National Indoor 3000m silver, as well as a Dublin 1500m gold medal to her name. This month, Niamh finished a highly creditable 9th in a stacked field at the National Senior Cross Country Championships in Santry. Here she tells us a little about herself!
How long have you been with the Club?
I've been with the club since September 2018 (approx lol).
Why did you join the club?
I joined the club as I had been running for a good few years (dappled in athletics during university and loved running myself). I wanted to train properly with a coach and I wanted to meet new people with similar interests as I was relatively new to Dublin.
What is your favourite race distance?
This is a tough question for me as I'm still trying out a few different distances. I would say I'm better at cross country but it's great doing 1500m as it's nice and quick and you get to stay dry.
What is your favourite memory from the club?
I suppose I have x2 (if that's allowed haha) - I must say I really enjoyed our trip to Monte Gordo for a x1 week training camp. We had a great crew and it was a great mix between hard sessions, but also relaxing and sightseeing. Racing related, I think my best memory was doing the 3k in National Senior indoors in 2019. I felt the race went well for me but also my mum was there after just flying in from Singapore, and that was special for me.
Have you any hobbies other than running?
I do love tennis too (despite the fact that I'm a complete amateur!). I'm a massive cinephile, love going out for brunch!! and I love visiting new places.... Impartial to a few drinks every now and again
Favourite part of being a member?
Everyone is so lovely and since the day I joined, everyone has been super welcoming. Mike and Susan are amazing and I think every single member appreciates the work and commitment they put in to everyone's development! I have had amazing friends through the club and of course I've developed key skills I never would have developed without becoming a member.
Name an item that you cannot live without?
It's a running joke with those closest to me but there are a few staple foods I wouldn't be able to live without -
1) yogurt 2) eggs 3) jellies
Niamh has been a highly successful athlete to date, and has a long list of achievements to her name. She has twice been part of the winning Crusaders team in the Dublin Senior Cross Country Championships, and on the track she has a National Indoor 3000m silver, as well as a Dublin 1500m gold medal to her name. This month, Niamh finished a highly creditable 9th in a stacked field at the National Senior Cross Country Championships in Santry. Here she tells us a little about herself!
How long have you been with the Club?
I've been with the club since September 2018 (approx lol).
Why did you join the club?
I joined the club as I had been running for a good few years (dappled in athletics during university and loved running myself). I wanted to train properly with a coach and I wanted to meet new people with similar interests as I was relatively new to Dublin.
What is your favourite race distance?
This is a tough question for me as I'm still trying out a few different distances. I would say I'm better at cross country but it's great doing 1500m as it's nice and quick and you get to stay dry.
What is your favourite memory from the club?
I suppose I have x2 (if that's allowed haha) - I must say I really enjoyed our trip to Monte Gordo for a x1 week training camp. We had a great crew and it was a great mix between hard sessions, but also relaxing and sightseeing. Racing related, I think my best memory was doing the 3k in National Senior indoors in 2019. I felt the race went well for me but also my mum was there after just flying in from Singapore, and that was special for me.
Have you any hobbies other than running?
I do love tennis too (despite the fact that I'm a complete amateur!). I'm a massive cinephile, love going out for brunch!! and I love visiting new places.... Impartial to a few drinks every now and again
Favourite part of being a member?
Everyone is so lovely and since the day I joined, everyone has been super welcoming. Mike and Susan are amazing and I think every single member appreciates the work and commitment they put in to everyone's development! I have had amazing friends through the club and of course I've developed key skills I never would have developed without becoming a member.
Name an item that you cannot live without?
It's a running joke with those closest to me but there are a few staple foods I wouldn't be able to live without -
1) yogurt 2) eggs 3) jellies
Tanja Narancic.
Originally from Serbia, Tanja joined Crusaders almost three years ago. Since starting her club career with the Women's Meet & Train League, Tanja's running has gone from strength to strength, and she has even dabbled in middle distance track running. Off the track, Tanja is an Assistant Professor in Microbiology at UCD and also has a young son who keeps her busy! Here she tells us how she fits training in around her daily life, and also shares some comparisons between science research and running!
Q: When did you join Crusaders AC?
My first day in Irishtown was 30th July 2019, 3k time trial. I was ten months postpartum and super sluggish, it was lashing rain, but I somehow caught the bug.
Q: What made you decide to take up running?
I started running in Spring 2016. I was spending a lot of time in the gym, doing various classes, spinning, yoga, pilates, body pump, you name it, I was in that class. Long hours at work and working out indoors made me crave for some outdoor activity. So I just got up early one lovely spring morning, did 5ish k run, and felt amazing. I started with two runs a week, added a third run, slowly extended distance, and by autumn I was completely hooked. Then, as many other newbies to the sport, picked up an injury. As unfortunate as it was, it did show me how much I loved running.
Q: Have you previously been involved in any other sport?
No, I wasn’t sporty at all. Many moons ago, back home in Serbia, I used to do Serbian national/folk dance.
Q: What is your favourite race distance?
My racing experience is quite poor, but I think my favourite distance is 5 k. Still trying to figure out how to run it.
Q: What has been your proudest running moment?
I guess that would be our completely unexpected first place in the Silver division in Meet and Train 2019/2020. That was my first XC experience. I was on team D, had no idea what I was doing, but got a great advice to pick a vest and chase it, and it was all super fun. We were in third place going into the final race in Abbotstown, and we were pretty pumped to keep that position. But we all ran so well, that we ended up pipping the two teams ahead of us, and got a trophy on Woman’s Day 2020, what turned out to be my last pre-Corona outing with Cru.
A very close second would be, at the moment my only track race so far, last June. Again, I was in (lucky) grade D, and starting the 1500 m race I had two goals: to cross the finish line, and to move into the lane 1 after the start. Just a couple of weeks before that race we had a mile TT in Irishtown, and I kept running in lane 2, until Susan’s voice advised me to move into lane 1. So there I was at Dublin graded, happily running in lane 1, until I heard the bell and that the person behind me was just a second away. In attempt to run away from the person behind I nearly caught the leader at the finish line. I did win a compliment from Susan that I was ballsy :)
Q: What are your other interests apart from running?
I am one of the lucky people who ended up in exactly the job I wished for as a child. When once asked what was I cooking while playing with mud, I answered that I was doing an experiment. I always loved biochemistry, and being active in research brings a lot of excitement and joy, which outweighs all the frustrating moments of getting negative/inconclusive results. Sounds a bit like running.
Q: What is your typical weekly training plan?
Easy runs on Monday, Wednesday and Friday, Tuesday track session, long(ish) run on Thursday, and Phoenix park session with James Cottle, or a Parkrun on Saturday. Usually, I run the three easy runs in UCD, where I work. Fortunately, some lovely Cru people join me on Wednesdays and we do a post-Tuesday session recovery run together. To make Friday slightly different, I throw in strides (usually 6 x 100 m on the grass) at the end of my run.
Q: Favourite training session?
Two close favourites would be 3 x 800, 3 x 600, 3 x 300 and 12 x 400.
Q: With a busy job and a young son, how do you fit your running into your daily routine?
A lot of runches i.e. runs at lunchtime in UCD. UCD has a fantastic undulated woodland path, approximately 6.5 k around the campus. There are a few fields as well, so you can always add distance. The woodlands can look so different at different times of the year, and I change direction so it’s not overly samey. The bonus is that my son goes to creche in UCD, so I sometimes get to meet him when they are out for a walk. I am hoping that he’ll take up cycling soon enough, and that he’ll start pacing me.
Q: Number one tip for your fellow runners?
Always do your S&C. Prevention is the best cure.
Originally from Serbia, Tanja joined Crusaders almost three years ago. Since starting her club career with the Women's Meet & Train League, Tanja's running has gone from strength to strength, and she has even dabbled in middle distance track running. Off the track, Tanja is an Assistant Professor in Microbiology at UCD and also has a young son who keeps her busy! Here she tells us how she fits training in around her daily life, and also shares some comparisons between science research and running!
Q: When did you join Crusaders AC?
My first day in Irishtown was 30th July 2019, 3k time trial. I was ten months postpartum and super sluggish, it was lashing rain, but I somehow caught the bug.
Q: What made you decide to take up running?
I started running in Spring 2016. I was spending a lot of time in the gym, doing various classes, spinning, yoga, pilates, body pump, you name it, I was in that class. Long hours at work and working out indoors made me crave for some outdoor activity. So I just got up early one lovely spring morning, did 5ish k run, and felt amazing. I started with two runs a week, added a third run, slowly extended distance, and by autumn I was completely hooked. Then, as many other newbies to the sport, picked up an injury. As unfortunate as it was, it did show me how much I loved running.
Q: Have you previously been involved in any other sport?
No, I wasn’t sporty at all. Many moons ago, back home in Serbia, I used to do Serbian national/folk dance.
Q: What is your favourite race distance?
My racing experience is quite poor, but I think my favourite distance is 5 k. Still trying to figure out how to run it.
Q: What has been your proudest running moment?
I guess that would be our completely unexpected first place in the Silver division in Meet and Train 2019/2020. That was my first XC experience. I was on team D, had no idea what I was doing, but got a great advice to pick a vest and chase it, and it was all super fun. We were in third place going into the final race in Abbotstown, and we were pretty pumped to keep that position. But we all ran so well, that we ended up pipping the two teams ahead of us, and got a trophy on Woman’s Day 2020, what turned out to be my last pre-Corona outing with Cru.
A very close second would be, at the moment my only track race so far, last June. Again, I was in (lucky) grade D, and starting the 1500 m race I had two goals: to cross the finish line, and to move into the lane 1 after the start. Just a couple of weeks before that race we had a mile TT in Irishtown, and I kept running in lane 2, until Susan’s voice advised me to move into lane 1. So there I was at Dublin graded, happily running in lane 1, until I heard the bell and that the person behind me was just a second away. In attempt to run away from the person behind I nearly caught the leader at the finish line. I did win a compliment from Susan that I was ballsy :)
Q: What are your other interests apart from running?
I am one of the lucky people who ended up in exactly the job I wished for as a child. When once asked what was I cooking while playing with mud, I answered that I was doing an experiment. I always loved biochemistry, and being active in research brings a lot of excitement and joy, which outweighs all the frustrating moments of getting negative/inconclusive results. Sounds a bit like running.
Q: What is your typical weekly training plan?
Easy runs on Monday, Wednesday and Friday, Tuesday track session, long(ish) run on Thursday, and Phoenix park session with James Cottle, or a Parkrun on Saturday. Usually, I run the three easy runs in UCD, where I work. Fortunately, some lovely Cru people join me on Wednesdays and we do a post-Tuesday session recovery run together. To make Friday slightly different, I throw in strides (usually 6 x 100 m on the grass) at the end of my run.
Q: Favourite training session?
Two close favourites would be 3 x 800, 3 x 600, 3 x 300 and 12 x 400.
Q: With a busy job and a young son, how do you fit your running into your daily routine?
A lot of runches i.e. runs at lunchtime in UCD. UCD has a fantastic undulated woodland path, approximately 6.5 k around the campus. There are a few fields as well, so you can always add distance. The woodlands can look so different at different times of the year, and I change direction so it’s not overly samey. The bonus is that my son goes to creche in UCD, so I sometimes get to meet him when they are out for a walk. I am hoping that he’ll take up cycling soon enough, and that he’ll start pacing me.
Q: Number one tip for your fellow runners?
Always do your S&C. Prevention is the best cure.
Paula Bradshaw.
Is one of our Fit 4 Life leaders, After seeing how much fun her children were having in the Junior Cru, Paula joined the club just over three years ago and, since then, has become a real asset to Crusaders. Not only has she already completed a marathon, but she also helps out with the Junior Cru training sessions, leads Fit 4 Life group runs, and was a mentor on the club's most recent "Couch to 5km" programme. With her bubbly nature and endless enthusiasm, Paula has helped many Cru members to achieve their goals, and here she tells us how rewarding that experience can be.
Q: When did you join Crusaders AC?
My oldest son joined in Junior Crusaders in September 2017 when he was 8 years old. I started helping Jimmy and the team of coaches. After couple of years of watching Seniors from outside the fences, I decided to give it a try - that was in March 2019. Now my three children are in Junior Cru and I am in Senior Cru - we are just trying to get the hubbie to join now!
Q: What made you decide to take up running?
I always like to keep fit and to feel good and
healthy. I would have done a lot of fitness classes in the past and really enjoyed them. Then, one sunny evening, I decided to start running. I would run up and down Sandymount Beach and around and around Sean Moore Park. I fell in love with the simplicity of throwing on a pair of running shoes and going out at any time. I started to register for some races and I was hooked.
I never had a watch or any super shoes and didn’t know an interval session from a LSR. What I had was a buggy and two kids on scooters but I knew I just loved running. I suppose running fast after a 2 year old on a scooter can be classed as a tempo session, can it?
Q: Have you previously been involved in any other sport?
A long time ago but yes basketball team, soccer team, handball team and swimming
Q: What is your favourite race distance?
I love 8k distance but I recently done the Frank Duffy 10 mile and I think it might be my new favourite distance.
Q: What has been your proudest running moment?
I have a few proud moments in running but my proudest has to be Dublin City Marathon in 2019.
When I joined Crusaders I didn’t have the intention of running a marathon - it was to gain running experience. But by May 2019 everyone was getting excited about training for Dublin City Marathon and I decided to join the training. I was lucky enough that a friend who I met in Crusaders was able to get me an entry.
After a couple of bumps in the road I got to the end of the training plan and I can never explain the feeling of running down Mount Street with a few hundred metres to go and seeing the kids and my family and friends.
Q: What are your other interests apart from running?
I love spending as much time as I can with my 3 children. I learn so much from them. I also love spending time with friends and family and going for brunch.
Q: If you could do any race in the world, which would it be?
I think I would like to run London Marathon.
Q: We hear that you're training for the marathon at the moment. What is your typical weekly training plan?
Monday Rest. Tuesday a mixed pace track session, Wednesday easy run, Thursday progression run, Friday recovery run or rest depending on how I am feeling, Saturday easy run and Sunday Long run – currently up to 32km. I also include mobility, strength and conditioning and stretching into the week on Monday, Wednesday and Friday.
Q: Favourite training session?
Any session that’s on the track because I get to train with so many amazing and inspiring runners.
Q: What did you enjoy most about your recent involvement with the club's "Couch to 5km" programme?
It was a great programme inspired by Paul Kelly and Fit 4 Life coach Don. I absolutely love when someone new comes to running and finds the love in running that I found. You also learn a lot about yourself when you start out running and realise you can keep going. I love seeing this in people. It can be very hard to start from the beginning and to see a group get to the end of a training plan and put their trust into coaches and complete their 5km is magical.
Q: You also often help out with the Junior Cru. Tell us about those training sessions!
Saturday morning Junior Cru have a great group Coaches who volunteer week in week out in all weathers. Depending on what they are training for, Cross Country, Indoors, Outdoors the sessions can vary. The children can join when they are 8 years old and there is a lot of fucus on fun while they are training. I often have to join some of the teams and race against the kids on an obstacle course and I always lose. They do have amazingly fast 8 year olds.
There is something in the junior athletes and their coaches which keeps brining you back every week. I am helping out about 5 years and I now I am seeing the athletes who started when they were 8, now go on and win medals and its fantastic.
Q: Number one tip for your fellow runners?
If you are training for a marathon, train with people. There is something very special getting on the start line of the marathon with the people who you have trained with week in week out and the feeling when you come in the finish line and all meet up later.
Andreas Deuser
has been with the Cru for almost four months now. He is originally from a small town called Krautheim, in Germany, which he describes as being "in the middle of nowhere," but is actually in the state of Baden-Württemberg, not too far from the cities of Stuttgart and Heidelberg. Andy has been in Ireland since 2019 and says that he really loves living here. We hope that he loves it even more now that he has found Crusaders!
How long have you been with the Club?
I joined the Cru in August this year. First training was on a rainy (I think the Irish call it "lashing rain") Saturday morning in Phoenix Park. I liked it all the same and stayed.
What made you decide to take up running?
I played competitive football in Germany for several years and tore my cruciate in 2017. After that, I had to give up my semi-professional football career and was looking for less risky hobbies. So I found my way to running...
What is your favourite race distance?
At the moment, between 5 and 10k but I want to progress to longer distances.
What has been your proudest running moment?
As I am a relative newbie to running, I hope they are still to come.
What do you do when you're not running?
I love exploring Ireland and have visited Kerry, Waterford, the midlands, Clare and Galway and parts of the North. I’m looking forward to seeing lots more places soon.
I am also a big fan of The Bohs and enjoy going to Dalymount Stadium.
What is your favourite part of being a member of Crusaders?
I felt very welcome from the first day and felt at home straight away. The training sessions, the community and the solidarity are just fantastic.
If you could do any race in the world, which would it be?
Clearly the New York Marathon.
Number one tip for your fellow runners?
Start slowly, finish quickly.
has been with the Cru for almost four months now. He is originally from a small town called Krautheim, in Germany, which he describes as being "in the middle of nowhere," but is actually in the state of Baden-Württemberg, not too far from the cities of Stuttgart and Heidelberg. Andy has been in Ireland since 2019 and says that he really loves living here. We hope that he loves it even more now that he has found Crusaders!
How long have you been with the Club?
I joined the Cru in August this year. First training was on a rainy (I think the Irish call it "lashing rain") Saturday morning in Phoenix Park. I liked it all the same and stayed.
What made you decide to take up running?
I played competitive football in Germany for several years and tore my cruciate in 2017. After that, I had to give up my semi-professional football career and was looking for less risky hobbies. So I found my way to running...
What is your favourite race distance?
At the moment, between 5 and 10k but I want to progress to longer distances.
What has been your proudest running moment?
As I am a relative newbie to running, I hope they are still to come.
What do you do when you're not running?
I love exploring Ireland and have visited Kerry, Waterford, the midlands, Clare and Galway and parts of the North. I’m looking forward to seeing lots more places soon.
I am also a big fan of The Bohs and enjoy going to Dalymount Stadium.
What is your favourite part of being a member of Crusaders?
I felt very welcome from the first day and felt at home straight away. The training sessions, the community and the solidarity are just fantastic.
If you could do any race in the world, which would it be?
Clearly the New York Marathon.
Number one tip for your fellow runners?
Start slowly, finish quickly.
Kathryn Gibbons.
Kathryn was a familier face around the club taking part in many races with the club. Last month she took over the role of Ladies Captain.
Q. How long have you been in the club and how did you get involved in Crusaders?
A. I joined the club in May 2021. A friend I met when I lived in Abu Dhabi recommended Crusaders to me and I’m delighted now she did!
Q. What do you love about Crusaders?
A. I love how friendly everyone is- everyone is so supportive and encouraging to each other. There is a lovely social element to the club, I’ve made some very good friends since joining!
Q. What made you decide to take up running?
A. I did athletics as a child back home in Letterkenny with the local club and always
loved it but gave it up when I went off to college. I decided to get back into it during
covid to keep me busy and I’ve been hooked since.
Q. What is your favourite distance/event to take part in?
A. My favourite distance is probably the 10k, a little less frantic than the 5k or the road
relays…
Q. What has been your proudest running moment?
A. When the novice ladies team finished second this year in the Leinster cross country
in Kilkenny-roll on the all-Irelands!
Q. What was your best running experience?
A. Getting my first sub 20 5k earlier this year, and breaking 19 minutes at the same
time.
Q. What is your typical weekly plan?
A. Mondays-easy run, Tuesday- Crusaders track session, Wednesday easy recovery run, Thursday- Crusaders Tempo Session in Sean Moore park, Sunday-Long run.
Q. What was the funniest crusaders moment?
A. When Joe went the wrong way in the Great Ireland run.
MATTHEW BEHAN
In 2009, as a 12 year old, Matthew Behan attended a Crusaders open day for local juveniles. Today Matthew is our double National Senior Champion over hurdles - 60m Indoor and 110m Outdoor. He has represented Ireland on numerous occasions and wears our Crusaders vest with pride.
How and when did you join Crusaders?
I joined Crusader 13 years ago in 2009. I was balancing soccer and swimming at the time but had fallen out of love with swimming. I was always the fastest on my team and in my class, so to see a juvenile sprints group kick off in Irishtown was a dream come true. I turned up to the open day at the track after playing my football match, had a go over some hurdles and 13 years later, I am still here. It was just one of those things where I tried it and instantly fell in love.
Were you involved in other sports?
Yes, I have been playing sports from the time I could walk. I balanced swimming, running, soccer, GAA and hurling at one point. But as I got older, my commitment to athletics grew, and other sports fell away. I committed fully to athletics when I turned 18.
What is your favourite track event?
Naturally, my favourite event is the 110mH. It’s the perfect blend of speed and technique. Every session is a challenge, and you can never stop learning. It also lends to my natural athletic ability. I love to watch the 400mH and the 1500m. They are both extremely exciting and generally have unexpected outcomes. And, no. I will never run the 1500m.
What is your proudest athletic moment?
There are so many that stand out in my head. Representing Ireland is something I dreamt of as a child and to achieve that goal on multiple occasions is extremely rewarding. But aside from major champs, records, or anything else, this years senior 110m title stands out. Things havent been easy post covid, and the past three years tested me as an athlete and an individual. This season wasn’t going as planned and the mental strength needed to continue was immense. But that day, I remembered I competed to be the best I could and for the love of athletics. Crossing the line in 1st, after six years of silver medals, was emotional. To finally achieve what I have dreamt of and spoken about with my family and coach Maria so much, leaves me feeling proud.
Quick fire:
Favourite food: Sushi
Favourite Training session: Starts over hurdles
Least favourite training session: 350,300,250,200,150,100,80,60,
50,30
Favourite movie: Point Break
Go to musician/band: J.Cole
First International vest: 2015 Irish Schools Team
You have been an Irish International at Juvenile and Senior level - when do the nerves cease?
I don’t think they ever do. You learn to channel them into something positive. I have learnt that nerves are excitement. I always think about running in schools events for the love of it, and they tend to disappear. But senior internationals bring an expectation to perform, but treating it as any other race usually does the trick to keep calm. Ultimately, it's me in my lane doing what I have done countless times before.
Aspirations for your future athletic career?
I want to continue competing at the
highest level I can for as long as possible. I work full-
time now, so I have been trying to get the balance right. I feel that I have started to really mature into my event and hope that now things are more stable in the world, I can pursue more international vests and national titles.
Have you any time for interests outside of athletics?
Sure. I have a very close-knit group of friends, and we hang out as much as possible. I love trying new restaurants, sea swimming as much as possible and taking in any concert I can. Having this balanced lifestyle means that I can switch off and escape the pressure of high-
level sport when I need to.
As a seasoned Crusader and athlete, looking back, what would you tell your 10-year-old
self?
Don’t give up and stay persistent. I was small and struggled to compete in the hurdles as a youngster. I didn’t win a juvenile gold medal until I was 17. If 10-year-old me could see what was to come, they would never stop. And I suppose that goes for all of our younger athletes. Be persistent and never give up on yourself. You are the only one that knows your limit.
In 2009, as a 12 year old, Matthew Behan attended a Crusaders open day for local juveniles. Today Matthew is our double National Senior Champion over hurdles - 60m Indoor and 110m Outdoor. He has represented Ireland on numerous occasions and wears our Crusaders vest with pride.
How and when did you join Crusaders?
I joined Crusader 13 years ago in 2009. I was balancing soccer and swimming at the time but had fallen out of love with swimming. I was always the fastest on my team and in my class, so to see a juvenile sprints group kick off in Irishtown was a dream come true. I turned up to the open day at the track after playing my football match, had a go over some hurdles and 13 years later, I am still here. It was just one of those things where I tried it and instantly fell in love.
Were you involved in other sports?
Yes, I have been playing sports from the time I could walk. I balanced swimming, running, soccer, GAA and hurling at one point. But as I got older, my commitment to athletics grew, and other sports fell away. I committed fully to athletics when I turned 18.
What is your favourite track event?
Naturally, my favourite event is the 110mH. It’s the perfect blend of speed and technique. Every session is a challenge, and you can never stop learning. It also lends to my natural athletic ability. I love to watch the 400mH and the 1500m. They are both extremely exciting and generally have unexpected outcomes. And, no. I will never run the 1500m.
What is your proudest athletic moment?
There are so many that stand out in my head. Representing Ireland is something I dreamt of as a child and to achieve that goal on multiple occasions is extremely rewarding. But aside from major champs, records, or anything else, this years senior 110m title stands out. Things havent been easy post covid, and the past three years tested me as an athlete and an individual. This season wasn’t going as planned and the mental strength needed to continue was immense. But that day, I remembered I competed to be the best I could and for the love of athletics. Crossing the line in 1st, after six years of silver medals, was emotional. To finally achieve what I have dreamt of and spoken about with my family and coach Maria so much, leaves me feeling proud.
Quick fire:
Favourite food: Sushi
Favourite Training session: Starts over hurdles
Least favourite training session: 350,300,250,200,150,100,80,60,
50,30
Favourite movie: Point Break
Go to musician/band: J.Cole
First International vest: 2015 Irish Schools Team
You have been an Irish International at Juvenile and Senior level - when do the nerves cease?
I don’t think they ever do. You learn to channel them into something positive. I have learnt that nerves are excitement. I always think about running in schools events for the love of it, and they tend to disappear. But senior internationals bring an expectation to perform, but treating it as any other race usually does the trick to keep calm. Ultimately, it's me in my lane doing what I have done countless times before.
Aspirations for your future athletic career?
I want to continue competing at the
highest level I can for as long as possible. I work full-
time now, so I have been trying to get the balance right. I feel that I have started to really mature into my event and hope that now things are more stable in the world, I can pursue more international vests and national titles.
Have you any time for interests outside of athletics?
Sure. I have a very close-knit group of friends, and we hang out as much as possible. I love trying new restaurants, sea swimming as much as possible and taking in any concert I can. Having this balanced lifestyle means that I can switch off and escape the pressure of high-
level sport when I need to.
As a seasoned Crusader and athlete, looking back, what would you tell your 10-year-old
self?
Don’t give up and stay persistent. I was small and struggled to compete in the hurdles as a youngster. I didn’t win a juvenile gold medal until I was 17. If 10-year-old me could see what was to come, they would never stop. And I suppose that goes for all of our younger athletes. Be persistent and never give up on yourself. You are the only one that knows your limit.
Fiona Shine
Fiona is a prominent member of the club and has raced in every type of race from Track to cross country and even took on the steeple chase for the league final a few year age. Fiona not only organises our teams for the meet and train but she is a major organiser for the meet and train league. She is currently very busy organising the next meet and train race to be hosted by Crusaders on January 14th (don't for get to sign up either for the race or to help out!) She took time out to answer our questions.
Q. How long have you been in the club and how did you get involved in Crusaders?
A. I joined crusaders 10 years ago in January 2024 along with my sister Lisa. We had previously been in DSD but Crusaders seemed like a better fit, with a bigger adult section & in a more convenient location. I haven’t looked back since my first Tuesday training session!
Q. What do you love about Crusaders?
A. I love the social side. I’ve made so many friends for life through Crusaders who all share my love of running! During the covid lockdowns I was especially grateful for my local gang of Crusaders who I met up with weekly for a run – it was the highlight of my social calendar during that time & really made me appreciate the strong friendships I have made in the club!
Q. What made you decide to take up running?
A. I dabbled in athletics at school but my main interest was hockey. When I started work I had to give up hockey as I couldn’t commit to the regular training sessions & weekend matches. Running suited me better as I could work it around my schedule. My sister encouraged me to join a running club & also talked me into taking part in the Dublin marathon with her which we completed in 2013. Having a running buddy definitely made it easier to take those first steps into the world of running.
Q Favorite training session?
A. On the track I like the pyramid session, as it feels like the worst is over once you’re half way through. I also look forward to going for a Sunday long slow run with my sister & catching up on all the gossip, usually followed by brunch & more chats
Q. What is your favorite event / race / distance to take part in?
A. I enjoy track racing – mostly 800/1500m. There is something about lining up on the track waiting for the gun to go that gets my adrenaline going! And while there’s no room for error in those shorter distances, the recovery is quick so you can dust yourself off & go again the following week.
I also love the Meet & Train cross country league which I am organizing this year.
It’s such a supportive & welcoming event & has introduced so many women to the wonderful world of cross country racing, many of whom have gone on to medal in senior & national races. I would encourage any women who are interested to get in touch with me – we are always looking for more participants!
Q. What is your typical weekly plan?
A. I aim for consistency and try to run 5 days a week but sometimes work & life gets in the way. My typical week when I have no distractions looks like this:
Monday: Rest
Tuesday: Track session with the club
Wednesday: 4-5 miles easy
Thursday: 4-5 miles easy
Friday: Rest
Saturday: Parkrun at tempo effort
Sunday: Long slow run 60-90 mins
Q. Best memories from your time at Crusaders so far?
A. I have so many! I love racing as part of a club team at cross country races. Being part of a team really makes me push that extra bit harder, especially when Susan is shouting encouragement from the side line!
I also love donning the cru vest for any race– the crusaders support when you wear that vest is incredible. We have the best supporters in the country!
My proudest memories include the hard fought cross country medals I picked up, including bronze in the Dublin Novice & Leinster Intermediate. I've also really enjoyed the opportunities that Crusaders has given me to push myself out of my comfort zone. In Summer 2019, at the National League Final, the competition for points was tight, and we had nobody in the steeplechase race. Knowing that even finishing the race would get us valuable points, I stepped up to do the 3km over jumps, having never hurdled before! I finished
Q. Number one tip for your fellow runners?
A. Remember it’s meant to be fun! Yes there will be times it will be tough but remember why you started running in the first place. If you lose the enjoyment and it becomes a chore you will struggle to stick with it for the long run.
Fiona is a prominent member of the club and has raced in every type of race from Track to cross country and even took on the steeple chase for the league final a few year age. Fiona not only organises our teams for the meet and train but she is a major organiser for the meet and train league. She is currently very busy organising the next meet and train race to be hosted by Crusaders on January 14th (don't for get to sign up either for the race or to help out!) She took time out to answer our questions.
Q. How long have you been in the club and how did you get involved in Crusaders?
A. I joined crusaders 10 years ago in January 2024 along with my sister Lisa. We had previously been in DSD but Crusaders seemed like a better fit, with a bigger adult section & in a more convenient location. I haven’t looked back since my first Tuesday training session!
Q. What do you love about Crusaders?
A. I love the social side. I’ve made so many friends for life through Crusaders who all share my love of running! During the covid lockdowns I was especially grateful for my local gang of Crusaders who I met up with weekly for a run – it was the highlight of my social calendar during that time & really made me appreciate the strong friendships I have made in the club!
Q. What made you decide to take up running?
A. I dabbled in athletics at school but my main interest was hockey. When I started work I had to give up hockey as I couldn’t commit to the regular training sessions & weekend matches. Running suited me better as I could work it around my schedule. My sister encouraged me to join a running club & also talked me into taking part in the Dublin marathon with her which we completed in 2013. Having a running buddy definitely made it easier to take those first steps into the world of running.
Q Favorite training session?
A. On the track I like the pyramid session, as it feels like the worst is over once you’re half way through. I also look forward to going for a Sunday long slow run with my sister & catching up on all the gossip, usually followed by brunch & more chats
Q. What is your favorite event / race / distance to take part in?
A. I enjoy track racing – mostly 800/1500m. There is something about lining up on the track waiting for the gun to go that gets my adrenaline going! And while there’s no room for error in those shorter distances, the recovery is quick so you can dust yourself off & go again the following week.
I also love the Meet & Train cross country league which I am organizing this year.
It’s such a supportive & welcoming event & has introduced so many women to the wonderful world of cross country racing, many of whom have gone on to medal in senior & national races. I would encourage any women who are interested to get in touch with me – we are always looking for more participants!
Q. What is your typical weekly plan?
A. I aim for consistency and try to run 5 days a week but sometimes work & life gets in the way. My typical week when I have no distractions looks like this:
Monday: Rest
Tuesday: Track session with the club
Wednesday: 4-5 miles easy
Thursday: 4-5 miles easy
Friday: Rest
Saturday: Parkrun at tempo effort
Sunday: Long slow run 60-90 mins
Q. Best memories from your time at Crusaders so far?
A. I have so many! I love racing as part of a club team at cross country races. Being part of a team really makes me push that extra bit harder, especially when Susan is shouting encouragement from the side line!
I also love donning the cru vest for any race– the crusaders support when you wear that vest is incredible. We have the best supporters in the country!
My proudest memories include the hard fought cross country medals I picked up, including bronze in the Dublin Novice & Leinster Intermediate. I've also really enjoyed the opportunities that Crusaders has given me to push myself out of my comfort zone. In Summer 2019, at the National League Final, the competition for points was tight, and we had nobody in the steeplechase race. Knowing that even finishing the race would get us valuable points, I stepped up to do the 3km over jumps, having never hurdled before! I finished
Q. Number one tip for your fellow runners?
A. Remember it’s meant to be fun! Yes there will be times it will be tough but remember why you started running in the first place. If you lose the enjoyment and it becomes a chore you will struggle to stick with it for the long run.
Michael McGovern
we were delighted to put the spotlight back on one of our brilliant, dedicated and hard-working coaches, by chatting to Michael McGovern. Michael never misses a training session, whether at the track or in the Phoenix Park, and he is out almost every weekend encouraging us all at races! But did you know that he has previously run in the Irish vest, or that he was instrumental in the completion of our new clubhouse build? Read on to learn more about Michael's athletics story!
Q: Tell us a little bit about how you started in athletics.
Hah, easy one….in my early thirties, I decided to quit smoking 30 odd cigarettes a day (YIKES). There was a running boom at the time (late 80s) and so I took to running as a way to get fit, stay off cigarettes and thus discovered a new and healthier lifestyle!!!
Q: What is your favourite athletics event?
800m hands down…it has complexities surrounding training with varying anaerobic and aerobic elements. Tactically, it is difficult to master but it is such an exciting event.
Even as a non-runner, I loved the rivalry surrounding Seb Coe and Steve Ovett in the 70’s and 80’s. They were, without a shadow of doubt, the greatest middle-distance athletes of all times. For those too young to remember, go to YouTube and there are terrific programmes about that rivalry. Their unbelievable and astonishing races against each other in the 1980 Moscow Olympics had the whole world watching agog (see picture)
Q: What are some of your proudest moments in athletics to date?
On the track…. I was very late starting the sport and so it has to be competing at the European Masters Champs in 1998 in Italy. I managed to get through heats, semis and reach the 800m final. In the Heats there were only two to qualify and I came up against a German called Olaf Beyer (see picture). Beyer in 1978 had won the Euro Champs in the 800m beating both Coe and Ovett and so it was brilliant racing against him in the heats and again in the Final.
Off the track, myself and Susan got involved with the Irish Milers Club (IMC) in 2006 as the standard of track meets was (and largely still is) fairly poor in Ireland.
We now lead the IMC and we host the best organised track meets in Ireland (helped by all our Crusader volunteers). Last year, in our Belfast meet, two Irish girls (Ciara Mageean and Louise Shanahan) broke the 2-minute 800m barrier with Louise breaking the Irish 800m record and earning qualification for the World Champs… a brilliant day for us (see picture).
As we employ pace makers for the middle-distance events, many athletes have achieved Junior and Senior World, European and Olympic qualifying standards over the years at IMC meets and, on average, one third of athletes achieve PBs at IMC meets, something myself and Susan are very proud of.
2023 Dates: Belfast 13th May, Dublin 10th June UCD Track
Q: When did you join Crusaders AC?
2005. I was in Rathfarnham WSAF coaching a few middle-distance athletes and we were using Irishtown track. I met John O’Connor from Crusaders, who was coaching the Irish National Steeple chase champion Eugene O’Neill. We struck up a friendship and I decided to jump ship and join Crusaders as a coach (and some of the athletes from Rathfarnham that I was coaching jumped ship with me).
When we came on board, we were, astonishingly, the only one’s training on the track on Tuesday nights. Eventually a few more joined in on our training sessions and I persuaded Susan (who was in Donore Harriers at the time) to come down and help with coaching. And so, things just snowballed from there to where there are now huge numbers in the club, with Tuesday’s adult training regularly seeing 100 plus attending.
Q: What do you enjoy about being an athletics coach?
I love working with a good set of dedicated athletes and bringing them on a journey and seeing them improve, no matter what their standard.
We currently have a crop of newly joined and very talented athletes which I am very excited about. I expect to see them to burn up the track this coming summer, especially at the IMC Meets and the National Champs!!! Watch this space!
Q: Some of your athletes have achieved considerable success to date, including Niamh Allen who recently finished first of the Irish at the Celtic Senior Cross Country International in January last year. Can you outline a typical training week for your high performing athletes?
I was lucky with Niamh as I had gained invaluable experience over the years in helping bring a few inexperienced but talented athletes up to international standard. I had also coached the running discipline for the Irish Modern Pentathlon team in the lead up to the London Olympics.
And so, I was able to use that sum of knowledge to coach Niamh who, when I met her first, was inexperienced but was obviously very talented. After getting her tested, she was physiologically identified as being very suited to long distance events and so we turned our focus to Cross Country (although she is a fine 1500m athlete).
Her typical winter training week would see her do about 65k plus per week (she is injury prone so we avoided high mileage), a 3-5k pace track session on Tuesdays and a very big endurance session on Saturday… for example 6 x 1 mile hill reps or 3 x 2-mile hill reps or 3 x 2.5k flat multi paced reps in the Phoenix Park.
During the summer she would concentrate on the 1500m, as that would bring speed into her cross-country season, and so her training in the Summer would focus on faster reps.
Niamh is currently living in Australia…
Q: As an athletics coach, what are some of the most common mistakes that you see athletes make in their training or racing?
Three biggies!!!
1/ Running too much on roads leading to unnecessary injuries 2/ Running too fast on easy days (therefore too tired doing sessions) 3/ Missing training sessions and not being consistent with training.
There is a saying that you don’t have to be good at running but you have to be good at getting out to run!!
Q: You currently serve as treasurer on the Crusaders committee. Can you give us an idea of some of the work that you are involved in behind the scenes to keep the club running?
Crusaders has over 700 members and so it is a very large and complex organisation which is run entirely by volunteers and a dedicated Committee. With the addition of the new club house and the differing offerings that brings, I expect that number to go over 1,000 in the next year or so.
On the Admin side, we have a monthly Committee Meeting, a membership system to oversee, yearly leases to negotiate with the Council, a constant flow of emails from potential members, Club House running costs to meet, insurance policies to implement, coaching cover, Athletics Ireland registrations to complete, oversee our banking, financial /management accounts to prepare and the need to keep in touch with our members (which this newsletter does brilliantly).
Whilst we are primarily an athletics club, we also have to recognise the reality that many of our members simply want to come down, train and keep fit. And so, we are really a sports club with many disparate parts.
Q: You recently received an honorary life membership of Crusaders, partly in recognition of the huge amount of work that you did in managing the recent clubhouse build. Tell us a little about that enormous job and the challenges it involved!
I was very honoured to join a small band of people who have received this award.
As regards the Clubhouse building project - Oh Boy…what an eye opener!!
When I hear of builders and developers complain about the complexities of construction in Ireland, I now fully understand what they mean and why any type of construction takes so long to complete!!
The club house project took about three years and was the most frustrating project I have ever experienced with road blocks everywhere, red tape, huge non-building expenses…I could go on!!!
As many will be aware, we decided to team up with St Patricks CYFC and applied for a Community Gain grant from the nearby Waste to Energy company, called Covanta and we received a total of €2.05m. However, when Covid hit, the project was badly delayed and building material costs soared.
As a result, there was a shortfall of some €700,000. Crusaders were in a lucky position to invest over € 600,000 into the project and we were equally lucky that the Government offered grants to sports clubs, who were in difficulty due to Covid, and we received some 85k from that source
When the club house was finished, I can honestly say that I was sick of the whole project. But seeing it now and it being used in so many ways, it does gladden my heart and I am delighted that it is such a success.
Q: What are your hopes and wishes for Crusaders, looking into the future?
We have a coaching initiative that will enhance the education of all our coaches. Crusaders have a very strong tradition of track and field but sadly the number of Crusaders competing at the National Track and Field Championships has declined alarmingly in recent years.
It is also many years since we had a track or field athlete representing Ireland. I would love to see numbers competing at these Champs increasing and competing for National titles and from this, more international representatives from the club.
Q: Number one tip for your fellow Crusaders members?
Remember you are part of a club and not, for instance, a commercial for-profit organisation. A club is a gathering of likeminded people pursuing a sport which we all partake in, so enjoy it and the company of fellow Crusaders.
CRU FOR LIFE!!!
we were delighted to put the spotlight back on one of our brilliant, dedicated and hard-working coaches, by chatting to Michael McGovern. Michael never misses a training session, whether at the track or in the Phoenix Park, and he is out almost every weekend encouraging us all at races! But did you know that he has previously run in the Irish vest, or that he was instrumental in the completion of our new clubhouse build? Read on to learn more about Michael's athletics story!
Q: Tell us a little bit about how you started in athletics.
Hah, easy one….in my early thirties, I decided to quit smoking 30 odd cigarettes a day (YIKES). There was a running boom at the time (late 80s) and so I took to running as a way to get fit, stay off cigarettes and thus discovered a new and healthier lifestyle!!!
Q: What is your favourite athletics event?
800m hands down…it has complexities surrounding training with varying anaerobic and aerobic elements. Tactically, it is difficult to master but it is such an exciting event.
Even as a non-runner, I loved the rivalry surrounding Seb Coe and Steve Ovett in the 70’s and 80’s. They were, without a shadow of doubt, the greatest middle-distance athletes of all times. For those too young to remember, go to YouTube and there are terrific programmes about that rivalry. Their unbelievable and astonishing races against each other in the 1980 Moscow Olympics had the whole world watching agog (see picture)
Q: What are some of your proudest moments in athletics to date?
On the track…. I was very late starting the sport and so it has to be competing at the European Masters Champs in 1998 in Italy. I managed to get through heats, semis and reach the 800m final. In the Heats there were only two to qualify and I came up against a German called Olaf Beyer (see picture). Beyer in 1978 had won the Euro Champs in the 800m beating both Coe and Ovett and so it was brilliant racing against him in the heats and again in the Final.
Off the track, myself and Susan got involved with the Irish Milers Club (IMC) in 2006 as the standard of track meets was (and largely still is) fairly poor in Ireland.
We now lead the IMC and we host the best organised track meets in Ireland (helped by all our Crusader volunteers). Last year, in our Belfast meet, two Irish girls (Ciara Mageean and Louise Shanahan) broke the 2-minute 800m barrier with Louise breaking the Irish 800m record and earning qualification for the World Champs… a brilliant day for us (see picture).
As we employ pace makers for the middle-distance events, many athletes have achieved Junior and Senior World, European and Olympic qualifying standards over the years at IMC meets and, on average, one third of athletes achieve PBs at IMC meets, something myself and Susan are very proud of.
2023 Dates: Belfast 13th May, Dublin 10th June UCD Track
Q: When did you join Crusaders AC?
2005. I was in Rathfarnham WSAF coaching a few middle-distance athletes and we were using Irishtown track. I met John O’Connor from Crusaders, who was coaching the Irish National Steeple chase champion Eugene O’Neill. We struck up a friendship and I decided to jump ship and join Crusaders as a coach (and some of the athletes from Rathfarnham that I was coaching jumped ship with me).
When we came on board, we were, astonishingly, the only one’s training on the track on Tuesday nights. Eventually a few more joined in on our training sessions and I persuaded Susan (who was in Donore Harriers at the time) to come down and help with coaching. And so, things just snowballed from there to where there are now huge numbers in the club, with Tuesday’s adult training regularly seeing 100 plus attending.
Q: What do you enjoy about being an athletics coach?
I love working with a good set of dedicated athletes and bringing them on a journey and seeing them improve, no matter what their standard.
We currently have a crop of newly joined and very talented athletes which I am very excited about. I expect to see them to burn up the track this coming summer, especially at the IMC Meets and the National Champs!!! Watch this space!
Q: Some of your athletes have achieved considerable success to date, including Niamh Allen who recently finished first of the Irish at the Celtic Senior Cross Country International in January last year. Can you outline a typical training week for your high performing athletes?
I was lucky with Niamh as I had gained invaluable experience over the years in helping bring a few inexperienced but talented athletes up to international standard. I had also coached the running discipline for the Irish Modern Pentathlon team in the lead up to the London Olympics.
And so, I was able to use that sum of knowledge to coach Niamh who, when I met her first, was inexperienced but was obviously very talented. After getting her tested, she was physiologically identified as being very suited to long distance events and so we turned our focus to Cross Country (although she is a fine 1500m athlete).
Her typical winter training week would see her do about 65k plus per week (she is injury prone so we avoided high mileage), a 3-5k pace track session on Tuesdays and a very big endurance session on Saturday… for example 6 x 1 mile hill reps or 3 x 2-mile hill reps or 3 x 2.5k flat multi paced reps in the Phoenix Park.
During the summer she would concentrate on the 1500m, as that would bring speed into her cross-country season, and so her training in the Summer would focus on faster reps.
Niamh is currently living in Australia…
Q: As an athletics coach, what are some of the most common mistakes that you see athletes make in their training or racing?
Three biggies!!!
1/ Running too much on roads leading to unnecessary injuries 2/ Running too fast on easy days (therefore too tired doing sessions) 3/ Missing training sessions and not being consistent with training.
There is a saying that you don’t have to be good at running but you have to be good at getting out to run!!
Q: You currently serve as treasurer on the Crusaders committee. Can you give us an idea of some of the work that you are involved in behind the scenes to keep the club running?
Crusaders has over 700 members and so it is a very large and complex organisation which is run entirely by volunteers and a dedicated Committee. With the addition of the new club house and the differing offerings that brings, I expect that number to go over 1,000 in the next year or so.
On the Admin side, we have a monthly Committee Meeting, a membership system to oversee, yearly leases to negotiate with the Council, a constant flow of emails from potential members, Club House running costs to meet, insurance policies to implement, coaching cover, Athletics Ireland registrations to complete, oversee our banking, financial /management accounts to prepare and the need to keep in touch with our members (which this newsletter does brilliantly).
Whilst we are primarily an athletics club, we also have to recognise the reality that many of our members simply want to come down, train and keep fit. And so, we are really a sports club with many disparate parts.
Q: You recently received an honorary life membership of Crusaders, partly in recognition of the huge amount of work that you did in managing the recent clubhouse build. Tell us a little about that enormous job and the challenges it involved!
I was very honoured to join a small band of people who have received this award.
As regards the Clubhouse building project - Oh Boy…what an eye opener!!
When I hear of builders and developers complain about the complexities of construction in Ireland, I now fully understand what they mean and why any type of construction takes so long to complete!!
The club house project took about three years and was the most frustrating project I have ever experienced with road blocks everywhere, red tape, huge non-building expenses…I could go on!!!
As many will be aware, we decided to team up with St Patricks CYFC and applied for a Community Gain grant from the nearby Waste to Energy company, called Covanta and we received a total of €2.05m. However, when Covid hit, the project was badly delayed and building material costs soared.
As a result, there was a shortfall of some €700,000. Crusaders were in a lucky position to invest over € 600,000 into the project and we were equally lucky that the Government offered grants to sports clubs, who were in difficulty due to Covid, and we received some 85k from that source
When the club house was finished, I can honestly say that I was sick of the whole project. But seeing it now and it being used in so many ways, it does gladden my heart and I am delighted that it is such a success.
Q: What are your hopes and wishes for Crusaders, looking into the future?
We have a coaching initiative that will enhance the education of all our coaches. Crusaders have a very strong tradition of track and field but sadly the number of Crusaders competing at the National Track and Field Championships has declined alarmingly in recent years.
It is also many years since we had a track or field athlete representing Ireland. I would love to see numbers competing at these Champs increasing and competing for National titles and from this, more international representatives from the club.
Q: Number one tip for your fellow Crusaders members?
Remember you are part of a club and not, for instance, a commercial for-profit organisation. A club is a gathering of likeminded people pursuing a sport which we all partake in, so enjoy it and the company of fellow Crusaders.
CRU FOR LIFE!!!
Laura García González.
Having only joined Crusaders this year, after moving to Dublin from Spain, Laura has fully immersed herself in life at the club and is really making the most of her time in here Ireland. Some of you may recognise her as one of the speedsters whizzing around in lane 8 on a Tuesday, and you'll certainly spot her smile a mile away! Here she tells us about her running journey so far and, for those of you that speak Spanish, you may be interested to know that she has previously written about running in El Mundo (among other publications!):
https://www.elmundo.es/vida-sana/cuerpo/2022/11/14/63721b61fc6c832c0e8b459f.html
Q: When did you join Crusaders AC?
I started with Crusaders last January when I arrived in Dublin. I found the group on social media when I was in Spain and it seemed like a good idea to belong to them.
Q: How has life in Ireland been for you?
Oh that's a good question for me! hehehe. But I will try to be honest. The first stage in Dublin was not easy, I came to Ireland to improve my English and I started living in a student residence. So far so easy, but then I wanted to spend more time in Dublin and I started looking for a room, a job... in general, to start a new life in a new country for me. I am from Spain (Madrid) and, (for example) the weather in Dublin in winter was very difficult for me. But little by little everything is changing, I am feeling better every day in this city, the days are longer and the summer is coming, so I think I still have some time to live here.
Q: What made you decide to take up running?
I started running about 14 years ago (it's early days). When I started my career, at my university, I studied sports science and passed different physical tests to get in, including running a kilometer. Since then, I started running because I wanted to keep improving my fitness and my sport. At that time, my participation in rhythmic gymnastics was also coming to an end. Honestly, running was not my great passion but it was true that it was comfortable for me: a good pair of shoes, 30 minutes, and wherever I was I had the possibility to go running.
Q: Have you previously been involved in any other sport?
Of course! I am in love with sports. But for me the one that marked me and forged my teaching and probably way of being was rhythmic gymnastics. I started when I was 5 years old and it was almost 20 years of learning on and off the mat (as a coach).
Nowadays I also like swimming, I go to yoga classes, I also enjoy winter sports like snowboarding (although I don't practice it as much as I would like), and of course fitness classes and strength sessions at the gym.
Q: What is your favourite race distance?
How difficult to choose just one, but now that Michael isn't listening to me... hehehe (joke) I think the 10k. It is an event that despite being "long" you can't sleep for a minute if you want to fight for your PB. When it comes to training I think that the workouts can be quite different and combined and I can't deny it, including me in a popular 10k race on an early Sunday morning seems to me a great plan.
Q: What has been your proudest running moment?
Uff... I think there have been so many... I could count from my last marathon in Seville, Feb 2022 (whenever I finish one for days I think I am a super woman hahahaha) to my recent debut on the track in Belfast this May... I never thought I would see myself at an event like this! Wow! Everything I am experiencing this year here is wonderful.
Q: What are your other interests apart from running (work/hobbies)?
Of course! I love to travel... as well as another of my passions is the world of wine. Learning about winemaking, tasting and visiting wineries is something that excites me. Right now I am very immersed in learning the English language, which as you know is costing me hehehehe.
Q: Who in the athletics world do you most admire, and why?
This one is clear, my friend Sara Reglero. Maybe you don't know her because she is Spanish and very humble, but she is a great athlete and a better person. With her I have known the beauty of this sport, she has taught me and always gave me her best advice. It is also a real pride to see her run (win) and to see the passion with which in every training, in every race she leaves her skin.
Q: What is your typical weekly training plan?
Since I belong to the Crusaders Middle Distance group, I follow the plan that Michael sends us monthly It usually contains 2 days of easy running (Wednesday and Friday), and Tuesday which is more than untouchable as a day of intervals on the track with the whole team. Thursday is a tempo session. On Saturdays I wish I could get to more training sessions in at Phoenix Park, but at the moment I live far away and it's difficult for me, so I try to do the sets at other parks in Dublin, and on Sunday I try to include a long run. I like to get to 40 kms a week - Strava for this doesn't lie. But since I've been living in Dublin I don't always have the routine I'd like.... (there are days when it's impossible for me to fit in the training session...).
Q: Favourite training session?
One of my favourite workouts has always been the following: 8 x 200m. With a recovery of approx. 90 seconds between each 200m and on the fourth 200m a long recovery.
I think this training gives you a perfect pre-race spark.
Q: As a member of the Crusaders middle distance track group, what do you enjoy most about track racing?
In general I like everything about racing, hehehe. From dressing up as an "athlete" now with the Cru colors, until I get home. It's a real gift everything I'm living in this team, for me it's a kind of family. Here I am far from "my people" and in every race I have participated I have certainly noticed a spectacular human warmth. They may or may not know me but I have always felt words of encouragement from Crusaders supporters and that's wonderful, especially when you are so far from home. I only have words of thanks for the opportunity you have given me to live and feel everything I am living.
Sometimes I think that starting to run in this team has been one of the best decisions I made since I started my life here, the opportunity to meet colleagues and people with the same hobby is wonderful and also as I always say, running is a universal language. I can communicate better or worse, but with a pair of running shoes on we will always understand each other.
Q: Number one tip for your fellow runners?
That they continue to enjoy themselves, that they continue to be constant and that they feel this sport as something very special with themselves. For me it is undoubtedly "that moment" when no matter what happens.... it is for me, because... who is more important than oneself?
Having only joined Crusaders this year, after moving to Dublin from Spain, Laura has fully immersed herself in life at the club and is really making the most of her time in here Ireland. Some of you may recognise her as one of the speedsters whizzing around in lane 8 on a Tuesday, and you'll certainly spot her smile a mile away! Here she tells us about her running journey so far and, for those of you that speak Spanish, you may be interested to know that she has previously written about running in El Mundo (among other publications!):
https://www.elmundo.es/vida-sana/cuerpo/2022/11/14/63721b61fc6c832c0e8b459f.html
Q: When did you join Crusaders AC?
I started with Crusaders last January when I arrived in Dublin. I found the group on social media when I was in Spain and it seemed like a good idea to belong to them.
Q: How has life in Ireland been for you?
Oh that's a good question for me! hehehe. But I will try to be honest. The first stage in Dublin was not easy, I came to Ireland to improve my English and I started living in a student residence. So far so easy, but then I wanted to spend more time in Dublin and I started looking for a room, a job... in general, to start a new life in a new country for me. I am from Spain (Madrid) and, (for example) the weather in Dublin in winter was very difficult for me. But little by little everything is changing, I am feeling better every day in this city, the days are longer and the summer is coming, so I think I still have some time to live here.
Q: What made you decide to take up running?
I started running about 14 years ago (it's early days). When I started my career, at my university, I studied sports science and passed different physical tests to get in, including running a kilometer. Since then, I started running because I wanted to keep improving my fitness and my sport. At that time, my participation in rhythmic gymnastics was also coming to an end. Honestly, running was not my great passion but it was true that it was comfortable for me: a good pair of shoes, 30 minutes, and wherever I was I had the possibility to go running.
Q: Have you previously been involved in any other sport?
Of course! I am in love with sports. But for me the one that marked me and forged my teaching and probably way of being was rhythmic gymnastics. I started when I was 5 years old and it was almost 20 years of learning on and off the mat (as a coach).
Nowadays I also like swimming, I go to yoga classes, I also enjoy winter sports like snowboarding (although I don't practice it as much as I would like), and of course fitness classes and strength sessions at the gym.
Q: What is your favourite race distance?
How difficult to choose just one, but now that Michael isn't listening to me... hehehe (joke) I think the 10k. It is an event that despite being "long" you can't sleep for a minute if you want to fight for your PB. When it comes to training I think that the workouts can be quite different and combined and I can't deny it, including me in a popular 10k race on an early Sunday morning seems to me a great plan.
Q: What has been your proudest running moment?
Uff... I think there have been so many... I could count from my last marathon in Seville, Feb 2022 (whenever I finish one for days I think I am a super woman hahahaha) to my recent debut on the track in Belfast this May... I never thought I would see myself at an event like this! Wow! Everything I am experiencing this year here is wonderful.
Q: What are your other interests apart from running (work/hobbies)?
Of course! I love to travel... as well as another of my passions is the world of wine. Learning about winemaking, tasting and visiting wineries is something that excites me. Right now I am very immersed in learning the English language, which as you know is costing me hehehehe.
Q: Who in the athletics world do you most admire, and why?
This one is clear, my friend Sara Reglero. Maybe you don't know her because she is Spanish and very humble, but she is a great athlete and a better person. With her I have known the beauty of this sport, she has taught me and always gave me her best advice. It is also a real pride to see her run (win) and to see the passion with which in every training, in every race she leaves her skin.
Q: What is your typical weekly training plan?
Since I belong to the Crusaders Middle Distance group, I follow the plan that Michael sends us monthly It usually contains 2 days of easy running (Wednesday and Friday), and Tuesday which is more than untouchable as a day of intervals on the track with the whole team. Thursday is a tempo session. On Saturdays I wish I could get to more training sessions in at Phoenix Park, but at the moment I live far away and it's difficult for me, so I try to do the sets at other parks in Dublin, and on Sunday I try to include a long run. I like to get to 40 kms a week - Strava for this doesn't lie. But since I've been living in Dublin I don't always have the routine I'd like.... (there are days when it's impossible for me to fit in the training session...).
Q: Favourite training session?
One of my favourite workouts has always been the following: 8 x 200m. With a recovery of approx. 90 seconds between each 200m and on the fourth 200m a long recovery.
I think this training gives you a perfect pre-race spark.
Q: As a member of the Crusaders middle distance track group, what do you enjoy most about track racing?
In general I like everything about racing, hehehe. From dressing up as an "athlete" now with the Cru colors, until I get home. It's a real gift everything I'm living in this team, for me it's a kind of family. Here I am far from "my people" and in every race I have participated I have certainly noticed a spectacular human warmth. They may or may not know me but I have always felt words of encouragement from Crusaders supporters and that's wonderful, especially when you are so far from home. I only have words of thanks for the opportunity you have given me to live and feel everything I am living.
Sometimes I think that starting to run in this team has been one of the best decisions I made since I started my life here, the opportunity to meet colleagues and people with the same hobby is wonderful and also as I always say, running is a universal language. I can communicate better or worse, but with a pair of running shoes on we will always understand each other.
Q: Number one tip for your fellow runners?
That they continue to enjoy themselves, that they continue to be constant and that they feel this sport as something very special with themselves. For me it is undoubtedly "that moment" when no matter what happens.... it is for me, because... who is more important than oneself?
Joe McDermott.
A Ringsend local, Joe has been in the club for over eight years, and has displayed significant improvements in his PBs across multiple distances in recent years. A previous recipient of the "Crusader of the Year" award also, Joe is willing to give any type of race or training session a go. He sets the bar in terms of what it means to be a great club member, and here he tells us all about his experience in the club so far.
Q: When did you join Crusaders AC?
I joined Crusaders in May 2015. I had been running on my own for over a year and had decided to train for Dublin Marathon that year. My uncle Paul and friend Barry, who were in Crusaders at the time, brought me to Sean Moore Park (that's were training was on Tuesday nights at the time), I got hooked and have been coming ever since.
Q: What made you decide to take up running?
I had been playing 5 a side football with lads from work. When that stopped, I decided to keep up the fitness and go running which I started to enjoy the more I went out for a run. Then my company had entered teams for the Pheonix Park 5k relays. I was waiting a while for my leg, so I took off when it was my turn to go and I started to pass people and that got me wanting to be more competitive in races.
Q: Have you previously been involved in other sport?
I played football as kid but was never any good at it, luckily I'm better at running🙂.
Q: What is your favourite race distance?
It's between 10mile and half marathon as you can settle in to race rhythm without going too fast at the start, then you can start picking up the pace to hit your target time.
Q: Favourite type of training session?
6x800 on the Khyber Pass in Phoenix Park is mostly uphill and 3x2mile on the Munich Mile in Phoenix Park both good for strength and endurance. On the track I like the 400, 800, 1200, 1200, 800, 400, for the speed.
Q: What are your other interest apart from running?
I'm Manchester United supporter so I go over to Old Trafford when I can and I've started going to athletics events like the European Championships in Munich last year and just back from the World Championships in Budapest last month. I also do a lot of walking and playing five a side football.
Q: As a Ringsend local, what makes it a great place to live, and where are the best places in the area to go for a run?
What makes a great place to live is the community spirit. Just look at the way Abbey Larkin was supported with all the banners, flags and buntings around the town and a small parade for her when she came home. On the running side there are plenty of choices to go for nice runs, you could run to Pheonix Park, run to UCD, run to Saint Anne's Park, run to Dun Laoghaire, run to Sean Moore Park up the nature walk out to the tower. There are plenty more routes and it's good to have those options.
Q: We all know that you'll try almost any type of race but, as one of the most regular members of our cross country teams, we'd love to share your thoughts on cross country racing!
The best thing about cross country is the team element, where every place counts. You could finish 5th or 6th in your team and still help them get a medal. The races can be harder than track and road races, depending on how cut up the grass gets on the day. I'm not great at cross country but it makes you more conditioned for the track and road races.
Q: Best memories from your time in Crusaders so far?
On racing front, it's running the Dublin Marathon in 2hrs 47mins in 2019 which was a PB and not a time I'd be doing when I started running. Going away with members of the club last year to Lanzarote to Club La Santa to do a 4 day running challenge distance where 10k, 13k ridge run, 5k beach run and 21k. The men's team finished 2nd and I won my age category.
Q: Number one tip for your fellow runners?
The main one is to go at your own pace. Going at another person's pace that you're not used to could cause you an injury. Another is just enjoy it, don't get too bogged down with times they will come with training consistantly.
A Ringsend local, Joe has been in the club for over eight years, and has displayed significant improvements in his PBs across multiple distances in recent years. A previous recipient of the "Crusader of the Year" award also, Joe is willing to give any type of race or training session a go. He sets the bar in terms of what it means to be a great club member, and here he tells us all about his experience in the club so far.
Q: When did you join Crusaders AC?
I joined Crusaders in May 2015. I had been running on my own for over a year and had decided to train for Dublin Marathon that year. My uncle Paul and friend Barry, who were in Crusaders at the time, brought me to Sean Moore Park (that's were training was on Tuesday nights at the time), I got hooked and have been coming ever since.
Q: What made you decide to take up running?
I had been playing 5 a side football with lads from work. When that stopped, I decided to keep up the fitness and go running which I started to enjoy the more I went out for a run. Then my company had entered teams for the Pheonix Park 5k relays. I was waiting a while for my leg, so I took off when it was my turn to go and I started to pass people and that got me wanting to be more competitive in races.
Q: Have you previously been involved in other sport?
I played football as kid but was never any good at it, luckily I'm better at running🙂.
Q: What is your favourite race distance?
It's between 10mile and half marathon as you can settle in to race rhythm without going too fast at the start, then you can start picking up the pace to hit your target time.
Q: Favourite type of training session?
6x800 on the Khyber Pass in Phoenix Park is mostly uphill and 3x2mile on the Munich Mile in Phoenix Park both good for strength and endurance. On the track I like the 400, 800, 1200, 1200, 800, 400, for the speed.
Q: What are your other interest apart from running?
I'm Manchester United supporter so I go over to Old Trafford when I can and I've started going to athletics events like the European Championships in Munich last year and just back from the World Championships in Budapest last month. I also do a lot of walking and playing five a side football.
Q: As a Ringsend local, what makes it a great place to live, and where are the best places in the area to go for a run?
What makes a great place to live is the community spirit. Just look at the way Abbey Larkin was supported with all the banners, flags and buntings around the town and a small parade for her when she came home. On the running side there are plenty of choices to go for nice runs, you could run to Pheonix Park, run to UCD, run to Saint Anne's Park, run to Dun Laoghaire, run to Sean Moore Park up the nature walk out to the tower. There are plenty more routes and it's good to have those options.
Q: We all know that you'll try almost any type of race but, as one of the most regular members of our cross country teams, we'd love to share your thoughts on cross country racing!
The best thing about cross country is the team element, where every place counts. You could finish 5th or 6th in your team and still help them get a medal. The races can be harder than track and road races, depending on how cut up the grass gets on the day. I'm not great at cross country but it makes you more conditioned for the track and road races.
Q: Best memories from your time in Crusaders so far?
On racing front, it's running the Dublin Marathon in 2hrs 47mins in 2019 which was a PB and not a time I'd be doing when I started running. Going away with members of the club last year to Lanzarote to Club La Santa to do a 4 day running challenge distance where 10k, 13k ridge run, 5k beach run and 21k. The men's team finished 2nd and I won my age category.
Q: Number one tip for your fellow runners?
The main one is to go at your own pace. Going at another person's pace that you're not used to could cause you an injury. Another is just enjoy it, don't get too bogged down with times they will come with training consistantly.
Lisa Shine
having conducted twenty-four "Meet the Cru" interviews since I began, I decided to take the opportunity to go completely self-indulgent and talk to myself this month! All I'll say is this: "how do you know if someone's done a marathon?" "They'll tell you....as soon as they've been given free reign over their club newsletter!" :-)
Q: When did you join Crusaders AC?
I joined in January 2014 with my sister Fiona and my friend Emer Kenny, and all three of us have been in the club ever since! We had previously been in DSD (shhh!), but their adult section was quite small at that time, and someone had mentioned to us that we'd find a much bigger group to train with at Crusaders on a Tuesday night. I ran my one and only Dublin Marathon in 2013 (pictured, right) and then, once I had recovered from that, I came along to Crusaders.
Q: What made you decide to take up running?
I had walked the Women's Mini Marathon almost every year from when I was seventeen years old. After I finished my college degree, I took a year out, and one of my aims for the year was to run the entire 10km of the Mini Marathon. So I started a twelve-week training programme leading up to it, which started in week one with three ten-minute runs! I was delighted to achieve my goal of running the entire distance that year, even if it was using slightly different tactics to what I'm used to today - I still remember using the clock outside the pub in Donnybrook to guage whether I was on target pace or not....no Garmin in those days!! You can see how much it took out of me (right) before I started training with Crusaders!
Q: Have you previously been involved in any other sport?
I played hockey with Muckross Hockey Club from when I was eight years old. After I finished college, I got into a routine of playing hockey during the Winter season, and then training for the Mini Marathon and other road races during the Summer. I played my last full hockey season in 2013, when I had to take a break due to training for the Dublin Marathon, but I enjoy dipping my toe back in on occasion! At school and college, I tried almost every sport going including squash, tennis, swimming, trampolining, skiing, windsurfing, and I even did ballet for almost twenty five years. Recently I came across a photo of me playing a hockey match over ten years ago, and in the photo I am tackling fellow Crusaders member Mairéad Cashman (see above), who I didn't know at the time. It's a small world!
Q: Favourite races?
I love all cross country races - the muckier the better! I also really enjoy taking part in marathon relays. I've run on relay teams at the Longford, Cork and Munich marathons, and they're a great way to be involved in the atmosphere of marathon day, while still being able to walk the next day! Finally, it would be remiss of me not to mention parkrun, even though "it is a run, not a race!" I spend most Saturdays with my Mum and others either at my local run in Cabinteely, or visiting new parkruns around Ireland and beyond. I have completed 290 parkruns since I started them in 2012, including 72 different parkrun locations, and I love volunteering as the 30 minute pacer at Cabinteely. I have gotten to know a great community of people through parkrun!
Q: What has been your proudest running moment?
Crossing the finish line of the Dublin Marathon in 2013, side by side with my sister, and with my Mum in the same race, was a pretty special moment. Most of my proudest moments, however, have come on the cross country trails - probably because they're the hardest earned! In 2017, I earned my one and only championship cross country medal - team bronze in the Leinster Intermediates in Cow Park. With 1km to go, coach Michael told me exactly how many people I had to pass to get a medal, and I've never run so hard in my life to get it! My Mum and sister also won medals that day (above).
Being part of the Meet & Train team that won the league by 1 point in 2019 is also a standout memory - those moments where you simply have to catch the vest in front of you, for the sake of your team, are just the best! The National Road Relays in 2019 gave me a similar buzz (right) - all of my favourite moments in the Cru vest are when I'm with a team!
Q: What is your typical weekly training plan?
I generally train five or six days a week, and I've recently realised that letting my schedule / energy on any given day dictate what training I do, works best for me, as opposed to ploughing ahead with pre-planned training regardless of how I feel, or how busy I am. My general plan is as follows:
Monday: Easy 5km or 30 mins
Tuesday: Intervals with the club on the track
Wednesday: Strength and conditioning class
Thursday: Easy 5-6km
Friday: Rest
Saturday: I use parkrun as a tempo training run
Sunday: Long run of 60 - 90 minutes
Q: Favourite training session?
I love anything with a bit of variety in it - if I'm training by myself, I enjoy sessions where I get to change the pace after different lengths of time eg. 3 minutes hard, 1 minute float. At the track on Tuesdays, I love a bit of competition to make myself work harder. For example, on our last few 300m reps, I love when a few of us get a head start and a faster "chaser" has to catch us before the finish line. The 4 x 400m fun relays after training are always a great way to put a bit of speed in the legs too!
Q: Best memories from your time at Crusaders so far?
In 2017 I committed myself to the track training group for the Summer, and we raced over 800m and 1500m as part of the Dublin Graded series, on sunny Wednesday evenings, every two weeks. We had a great group of "tracksters" (as Susan calls them!) that year, and we built up some great rivalries that pushed us all on. I got a PB in the 800m that Summer and it just about qualified me for the IMC event at Irishtown. Racing in my one and only IMC meet, in front of a "home crowd" was just brilliant! Then, at the end of the Summer, I entered the 800m at the National Seniors, and Ciara Mageean was in my heat. I will never forget how she waited on the finish line to shake hands with everyone in the heat, even though she finished about thirty seconds ahead of me!
I have too many brilliant Crusaders memories to mention them all here, but another great one was the week I spent in Club La Santa at the International Running Challenge with about 20-30 other Cru. A particular highlight was running the 13km volcano ridge run in a "train" with Rebecca and Olwyn - we worked hard together to drag each other over that mountain. So much fun!
Q: Number one tip for your fellow runners?
"A ship in the harbour is safe, but that's not what it's built for!" Trying something new is the best way to stay motivated with your running. If you find yourself in a rut, try a new distance or event, or get involved on a Crusaders team during Cross Country season - there's nothing like it!
having conducted twenty-four "Meet the Cru" interviews since I began, I decided to take the opportunity to go completely self-indulgent and talk to myself this month! All I'll say is this: "how do you know if someone's done a marathon?" "They'll tell you....as soon as they've been given free reign over their club newsletter!" :-)
Q: When did you join Crusaders AC?
I joined in January 2014 with my sister Fiona and my friend Emer Kenny, and all three of us have been in the club ever since! We had previously been in DSD (shhh!), but their adult section was quite small at that time, and someone had mentioned to us that we'd find a much bigger group to train with at Crusaders on a Tuesday night. I ran my one and only Dublin Marathon in 2013 (pictured, right) and then, once I had recovered from that, I came along to Crusaders.
Q: What made you decide to take up running?
I had walked the Women's Mini Marathon almost every year from when I was seventeen years old. After I finished my college degree, I took a year out, and one of my aims for the year was to run the entire 10km of the Mini Marathon. So I started a twelve-week training programme leading up to it, which started in week one with three ten-minute runs! I was delighted to achieve my goal of running the entire distance that year, even if it was using slightly different tactics to what I'm used to today - I still remember using the clock outside the pub in Donnybrook to guage whether I was on target pace or not....no Garmin in those days!! You can see how much it took out of me (right) before I started training with Crusaders!
Q: Have you previously been involved in any other sport?
I played hockey with Muckross Hockey Club from when I was eight years old. After I finished college, I got into a routine of playing hockey during the Winter season, and then training for the Mini Marathon and other road races during the Summer. I played my last full hockey season in 2013, when I had to take a break due to training for the Dublin Marathon, but I enjoy dipping my toe back in on occasion! At school and college, I tried almost every sport going including squash, tennis, swimming, trampolining, skiing, windsurfing, and I even did ballet for almost twenty five years. Recently I came across a photo of me playing a hockey match over ten years ago, and in the photo I am tackling fellow Crusaders member Mairéad Cashman (see above), who I didn't know at the time. It's a small world!
Q: Favourite races?
I love all cross country races - the muckier the better! I also really enjoy taking part in marathon relays. I've run on relay teams at the Longford, Cork and Munich marathons, and they're a great way to be involved in the atmosphere of marathon day, while still being able to walk the next day! Finally, it would be remiss of me not to mention parkrun, even though "it is a run, not a race!" I spend most Saturdays with my Mum and others either at my local run in Cabinteely, or visiting new parkruns around Ireland and beyond. I have completed 290 parkruns since I started them in 2012, including 72 different parkrun locations, and I love volunteering as the 30 minute pacer at Cabinteely. I have gotten to know a great community of people through parkrun!
Q: What has been your proudest running moment?
Crossing the finish line of the Dublin Marathon in 2013, side by side with my sister, and with my Mum in the same race, was a pretty special moment. Most of my proudest moments, however, have come on the cross country trails - probably because they're the hardest earned! In 2017, I earned my one and only championship cross country medal - team bronze in the Leinster Intermediates in Cow Park. With 1km to go, coach Michael told me exactly how many people I had to pass to get a medal, and I've never run so hard in my life to get it! My Mum and sister also won medals that day (above).
Being part of the Meet & Train team that won the league by 1 point in 2019 is also a standout memory - those moments where you simply have to catch the vest in front of you, for the sake of your team, are just the best! The National Road Relays in 2019 gave me a similar buzz (right) - all of my favourite moments in the Cru vest are when I'm with a team!
Q: What is your typical weekly training plan?
I generally train five or six days a week, and I've recently realised that letting my schedule / energy on any given day dictate what training I do, works best for me, as opposed to ploughing ahead with pre-planned training regardless of how I feel, or how busy I am. My general plan is as follows:
Monday: Easy 5km or 30 mins
Tuesday: Intervals with the club on the track
Wednesday: Strength and conditioning class
Thursday: Easy 5-6km
Friday: Rest
Saturday: I use parkrun as a tempo training run
Sunday: Long run of 60 - 90 minutes
Q: Favourite training session?
I love anything with a bit of variety in it - if I'm training by myself, I enjoy sessions where I get to change the pace after different lengths of time eg. 3 minutes hard, 1 minute float. At the track on Tuesdays, I love a bit of competition to make myself work harder. For example, on our last few 300m reps, I love when a few of us get a head start and a faster "chaser" has to catch us before the finish line. The 4 x 400m fun relays after training are always a great way to put a bit of speed in the legs too!
Q: Best memories from your time at Crusaders so far?
In 2017 I committed myself to the track training group for the Summer, and we raced over 800m and 1500m as part of the Dublin Graded series, on sunny Wednesday evenings, every two weeks. We had a great group of "tracksters" (as Susan calls them!) that year, and we built up some great rivalries that pushed us all on. I got a PB in the 800m that Summer and it just about qualified me for the IMC event at Irishtown. Racing in my one and only IMC meet, in front of a "home crowd" was just brilliant! Then, at the end of the Summer, I entered the 800m at the National Seniors, and Ciara Mageean was in my heat. I will never forget how she waited on the finish line to shake hands with everyone in the heat, even though she finished about thirty seconds ahead of me!
I have too many brilliant Crusaders memories to mention them all here, but another great one was the week I spent in Club La Santa at the International Running Challenge with about 20-30 other Cru. A particular highlight was running the 13km volcano ridge run in a "train" with Rebecca and Olwyn - we worked hard together to drag each other over that mountain. So much fun!
Q: Number one tip for your fellow runners?
"A ship in the harbour is safe, but that's not what it's built for!" Trying something new is the best way to stay motivated with your running. If you find yourself in a rut, try a new distance or event, or get involved on a Crusaders team during Cross Country season - there's nothing like it!
Niamh Corby
A club stalwart and a team player in the truest sense of the word, Niamh has been with Crusaders for almost ten years. In that time, she has been a regular on our cross country and road racing teams and has won several medals, including team bronze and individual silver at the Dublin Masters XC Championships this month. Here she gives us a fascinating insight into her training routine and into the early morning starts that allow her to fit her running in around the rest of her life!
Q: When did you join Crusaders AC?
I joined in January 2012. I had been running on my own for quite a while but was finding it hard to go out alone on Winter evenings so thought that joining a club was the way to go.
Q: What made you decide to take up running?
I loved running when I was a child. I ran in the Community Games in Mosney and also represented Cork on various relay teams. I also ran in a number of cross country events but I gave up shortly after entering secondary school as other sports took over. When I moved to Dublin for my first job after college I was keen to increase my fitness so started jogging again with a friend of mine.
Q: Have you previously been involved in any other sport?
I always loved playing sports. I played badminton, squash and basketball for a long number of years throughout secondary school and college and I took up tennis recently too.
Q: What is your favourite race distance?
5K - enough to test your fitness but not enough to kill your lungs!
Q: What has been your proudest running moment?
Finishing the marathon while being 3 months pregnant and winning the silver medal in my age category for Dublin in that race (the competition must have been weak but as Mike says you can only beat those that turn up!)
Q: What are your other interests apart from running?
I've taken up tennis recently and have started mountain biking too. I love to kite surf as well but haven't gotten out much lately. On the more sedate side of things I like to read and play the piano.
Q: If you could do any race in the world, which would it be?
To be honest the best races for me are the local races where fellow Crusaders are there to cheer me on. Hearing the support definitely makes me run a bit faster and helps me to put that extra bit of effort in.
Q: What is your typical weekly training plan?
I run 5 times a week. I do a long run (90 minutes - 2 hours) once a week, I do one interval session, one tempo and 2 easy 8/10K runs
Q: Favourite training session?
The tempos - great to get the heart and lungs going but not enough to double you over!
Q: With a busy job and a young family, how do you fit your running into your daily routine?
When I started running with Crusaders Mike and Susan told me that there were training sessions at 10am on Saturday mornings and I couldn't believe anyone would ever be up that early at the weekend. However now that I've young children all that has changed and early mornings are the norm. I do my tempos and easy runs at 6am, my long runs on a Saturday at 6.30/7.00am (a lie in!) and my intervals at lunchtime. If you had told me that I would be doing this a few years ago I wouldn't have believed you!
Q: Number one tip for your fellow runners?
It's all about consistency. If you train consistently you will reap the benefits. There are so many times that we don't feel like going out or have an excuse for skipping a session but when you commit to doing them you always feel great afterwards and you never regret it. Also when you can't make it to the track or the Phoenix park if you can find a buddy who is in and around your pace who's running schedule fits with yours it makes getting out for the sessions so much easier and you will push yourself that little bit harder.
A club stalwart and a team player in the truest sense of the word, Niamh has been with Crusaders for almost ten years. In that time, she has been a regular on our cross country and road racing teams and has won several medals, including team bronze and individual silver at the Dublin Masters XC Championships this month. Here she gives us a fascinating insight into her training routine and into the early morning starts that allow her to fit her running in around the rest of her life!
Q: When did you join Crusaders AC?
I joined in January 2012. I had been running on my own for quite a while but was finding it hard to go out alone on Winter evenings so thought that joining a club was the way to go.
Q: What made you decide to take up running?
I loved running when I was a child. I ran in the Community Games in Mosney and also represented Cork on various relay teams. I also ran in a number of cross country events but I gave up shortly after entering secondary school as other sports took over. When I moved to Dublin for my first job after college I was keen to increase my fitness so started jogging again with a friend of mine.
Q: Have you previously been involved in any other sport?
I always loved playing sports. I played badminton, squash and basketball for a long number of years throughout secondary school and college and I took up tennis recently too.
Q: What is your favourite race distance?
5K - enough to test your fitness but not enough to kill your lungs!
Q: What has been your proudest running moment?
Finishing the marathon while being 3 months pregnant and winning the silver medal in my age category for Dublin in that race (the competition must have been weak but as Mike says you can only beat those that turn up!)
Q: What are your other interests apart from running?
I've taken up tennis recently and have started mountain biking too. I love to kite surf as well but haven't gotten out much lately. On the more sedate side of things I like to read and play the piano.
Q: If you could do any race in the world, which would it be?
To be honest the best races for me are the local races where fellow Crusaders are there to cheer me on. Hearing the support definitely makes me run a bit faster and helps me to put that extra bit of effort in.
Q: What is your typical weekly training plan?
I run 5 times a week. I do a long run (90 minutes - 2 hours) once a week, I do one interval session, one tempo and 2 easy 8/10K runs
Q: Favourite training session?
The tempos - great to get the heart and lungs going but not enough to double you over!
Q: With a busy job and a young family, how do you fit your running into your daily routine?
When I started running with Crusaders Mike and Susan told me that there were training sessions at 10am on Saturday mornings and I couldn't believe anyone would ever be up that early at the weekend. However now that I've young children all that has changed and early mornings are the norm. I do my tempos and easy runs at 6am, my long runs on a Saturday at 6.30/7.00am (a lie in!) and my intervals at lunchtime. If you had told me that I would be doing this a few years ago I wouldn't have believed you!
Q: Number one tip for your fellow runners?
It's all about consistency. If you train consistently you will reap the benefits. There are so many times that we don't feel like going out or have an excuse for skipping a session but when you commit to doing them you always feel great afterwards and you never regret it. Also when you can't make it to the track or the Phoenix park if you can find a buddy who is in and around your pace who's running schedule fits with yours it makes getting out for the sessions so much easier and you will push yourself that little bit harder.
Aaron Cashman.
Having only recently joined the club, Aaron has enthusiastically thrown himself into all aspects of club life. Here he tells us about the ups and downs of competing for Crusaders, as well as about his latest foray into middle distance training. Anyone wishing to join Aaron in the middle distance group should email [email protected].
Q: When did you join Crusaders AC?
I joined the Crusaders in September 2021 so I’m very much a newbie still. I emailed the club asking about membership and that I had intentions to maybe run a marathon. Michael McGovern got in contact and explained the different distances that people race in (He advised not to run a marathon as my first race as I was new to running). It was a great decision to join the club and I have enjoyed every minute so far.
Q: What made you decide to take up running?
I decided to take up running during the pandemic.
It was around the time everything shut down including all sports clubs. My friends were doing virtual 5km runs for charity and I decided to give one a go. I really enjoyed it and I did a couple more 5km runs by myself. Shortly after that I bought a pair of running shoes and began running the roads around my house. I had no real goal, I just went out running maybe 4 times per week. Without doubt getting structure into my training with the Crusaders has really improved my running.
Q: Have you previously been involved in any other sport?
Yes, I have previously played rugby, Gaelic football and soccer. Now I just play tennis and the running which takes up most of my time.
Q: What is your favourite race distance?
I’m still undecided on this one. I’ve only ran one track race to date which was an indoor 800m race. I found it tough but I’m looking forward to giving it a go again this summer. I’m also going to try out the 1500m so I’ll see how that goes too.
Q: What has been your proudest running moment?
I haven't had much race experience but maybe coming in as one of the scorers during the Tallaght 5km road race. And also surviving Michael McGovern’s 8x200m track session without throwing up.
Q: What are your other interests apart from running?
I love most sports and unfortunately I spend quite a bit of time watching Wexford and Arsenal lose matches. I also love travelling and now that restrictions are lifted I’ll try get away as much as I can.
Q: If you could do any race in the world, which would it be?
It would have to be the 1500m race in the Olympic Final.
Q: What is your typical weekly training plan?
Monday is a rest day.
Tuesday is a speed track session aimed at 800m/1500m distances for example 3 sets of 4x400m and 4x200m strides at the end.
Wednesday is a rest day.
Thursday is something like 2 sets of (4 mins easy, 4 mins medium and 2 mins fast) then 4 x 50m sprints at the end.
Friday is a slow 10km recovery run.
Saturday is the Phoenix Park session. Usually 3 sets of 1k at 5km pace and a 200m jog rec. Then finish with 4 x 300m sprints with 1 min static.
Sunday is a slow long run usually 15km.
Q: Favourite training session?
As painful as it is, Mike’s 8x200m sprint session is great to get the legs moving and getting the lactic flowing.
Q: What, in particular, do you enjoy about middle distance track training and racing?
I love middle distance track training as it
focuses mainly on speed. I never thought in a million years I’d be fast enough to run a track race, but with structured speed training sessions, I can already see an improvement in my running. We also have a great bunch in the middle distance track group and it makes a big difference having people to run with and push each other at training. As for taking part in the races themselves, one huge bonus is there’s no hills unlike the cross country which I still have nightmares about!
Q: Number one tip for your fellow runners?
My number one tip would be to enjoy running and have a goal in mind. When I began running during the pandemic I was out pounding the roads with no goal or race I wanted to run in. So my advice would be to choose a distance, start a training plan for this specific distance and then enter yourself into a race.
Having only recently joined the club, Aaron has enthusiastically thrown himself into all aspects of club life. Here he tells us about the ups and downs of competing for Crusaders, as well as about his latest foray into middle distance training. Anyone wishing to join Aaron in the middle distance group should email [email protected].
Q: When did you join Crusaders AC?
I joined the Crusaders in September 2021 so I’m very much a newbie still. I emailed the club asking about membership and that I had intentions to maybe run a marathon. Michael McGovern got in contact and explained the different distances that people race in (He advised not to run a marathon as my first race as I was new to running). It was a great decision to join the club and I have enjoyed every minute so far.
Q: What made you decide to take up running?
I decided to take up running during the pandemic.
It was around the time everything shut down including all sports clubs. My friends were doing virtual 5km runs for charity and I decided to give one a go. I really enjoyed it and I did a couple more 5km runs by myself. Shortly after that I bought a pair of running shoes and began running the roads around my house. I had no real goal, I just went out running maybe 4 times per week. Without doubt getting structure into my training with the Crusaders has really improved my running.
Q: Have you previously been involved in any other sport?
Yes, I have previously played rugby, Gaelic football and soccer. Now I just play tennis and the running which takes up most of my time.
Q: What is your favourite race distance?
I’m still undecided on this one. I’ve only ran one track race to date which was an indoor 800m race. I found it tough but I’m looking forward to giving it a go again this summer. I’m also going to try out the 1500m so I’ll see how that goes too.
Q: What has been your proudest running moment?
I haven't had much race experience but maybe coming in as one of the scorers during the Tallaght 5km road race. And also surviving Michael McGovern’s 8x200m track session without throwing up.
Q: What are your other interests apart from running?
I love most sports and unfortunately I spend quite a bit of time watching Wexford and Arsenal lose matches. I also love travelling and now that restrictions are lifted I’ll try get away as much as I can.
Q: If you could do any race in the world, which would it be?
It would have to be the 1500m race in the Olympic Final.
Q: What is your typical weekly training plan?
Monday is a rest day.
Tuesday is a speed track session aimed at 800m/1500m distances for example 3 sets of 4x400m and 4x200m strides at the end.
Wednesday is a rest day.
Thursday is something like 2 sets of (4 mins easy, 4 mins medium and 2 mins fast) then 4 x 50m sprints at the end.
Friday is a slow 10km recovery run.
Saturday is the Phoenix Park session. Usually 3 sets of 1k at 5km pace and a 200m jog rec. Then finish with 4 x 300m sprints with 1 min static.
Sunday is a slow long run usually 15km.
Q: Favourite training session?
As painful as it is, Mike’s 8x200m sprint session is great to get the legs moving and getting the lactic flowing.
Q: What, in particular, do you enjoy about middle distance track training and racing?
I love middle distance track training as it
focuses mainly on speed. I never thought in a million years I’d be fast enough to run a track race, but with structured speed training sessions, I can already see an improvement in my running. We also have a great bunch in the middle distance track group and it makes a big difference having people to run with and push each other at training. As for taking part in the races themselves, one huge bonus is there’s no hills unlike the cross country which I still have nightmares about!
Q: Number one tip for your fellow runners?
My number one tip would be to enjoy running and have a goal in mind. When I began running during the pandemic I was out pounding the roads with no goal or race I wanted to run in. So my advice would be to choose a distance, start a training plan for this specific distance and then enter yourself into a race.
Ger Forde
How long have you been with the Club?
8 years. I moved to Dublin and was renting in Sandymount. Crusaders was closest club. As a Cork man, the red and white singlet sealed the deal!
When did you first become interested in running?
My dad was a good runner and was always keen for me to take it up. I played a lot of sports but mostly soccer. While still playing, and a couple of years before joining the club, I started doing a bit which led to my first marathon. Completely under prepared and it was torture!
What is your favorite race distance?
I think has to be the marathon. After training for such a long period of time, the sense of achievement after a good race is unmatched.
What has been your proudest running moment?
Crossing the line in London with Declan Ryan. Michael O’Conor and I got to run as guides doing a half each with Declan, a visually impaired athlete, at the World Para Marathon Championships in London 2019. It was incredible, the whole occasion, being treated as elites and Declan running 2.46. He’s a super guy, brilliant runner and we were delighted that he asked us to be part of it.
What do you do when you're not running?
Looking for deals on the Nike App!
What is your favorite part of being a member of Crusaders?
The people. I couldn’t have been made more welcome from day one. I’ve made some great friends. I didn’t know anybody when I moved to Dublin so Crusaders became much more than a running club for me.
If you could do any race in the world, which would it be?
At some point I’d like to complete all the marathon majors. Boston has a great history so I think that has to be up there.
Any advice for your fellow runners?
Just keep running. Consistency is key. Oh and always listen to Susan's instructions at training. She gets very annoyed when you ask what the session is after she’s called it out!
How long have you been with the Club?
8 years. I moved to Dublin and was renting in Sandymount. Crusaders was closest club. As a Cork man, the red and white singlet sealed the deal!
When did you first become interested in running?
My dad was a good runner and was always keen for me to take it up. I played a lot of sports but mostly soccer. While still playing, and a couple of years before joining the club, I started doing a bit which led to my first marathon. Completely under prepared and it was torture!
What is your favorite race distance?
I think has to be the marathon. After training for such a long period of time, the sense of achievement after a good race is unmatched.
What has been your proudest running moment?
Crossing the line in London with Declan Ryan. Michael O’Conor and I got to run as guides doing a half each with Declan, a visually impaired athlete, at the World Para Marathon Championships in London 2019. It was incredible, the whole occasion, being treated as elites and Declan running 2.46. He’s a super guy, brilliant runner and we were delighted that he asked us to be part of it.
What do you do when you're not running?
Looking for deals on the Nike App!
What is your favorite part of being a member of Crusaders?
The people. I couldn’t have been made more welcome from day one. I’ve made some great friends. I didn’t know anybody when I moved to Dublin so Crusaders became much more than a running club for me.
If you could do any race in the world, which would it be?
At some point I’d like to complete all the marathon majors. Boston has a great history so I think that has to be up there.
Any advice for your fellow runners?
Just keep running. Consistency is key. Oh and always listen to Susan's instructions at training. She gets very annoyed when you ask what the session is after she’s called it out!
Colm Parnell
A member of Crusaders for over a year, Colm quickly got stuck into the racing scene and, last weekend, took part in one of the biggest athletics events of the year, the National Senior Track & Field Championships. Here, he tells us a little bit about himself, the day out at National Seniors, and how athletics runs in his genes.
Q: When did you join Crusaders AC?
I joined Crusaders in April 2021. After running by myself throughout the covid lockdowns, I was eager to join a club.
Q: What made you decide to take up running?
Well both my parents were runners with leevale in Cork. Growing up, my father was coaching and my mother had a lot of success at the master’s level. So running was always around me. Many weekends were spent watching races, including the numerous weekends spent out in the rain on muddy fields watching the cross country. Somehow it was still many years later before I gave it a go myself. I started off just doing park runs for the craic and from there I became obsessed with trying to get faster 5k times.
Q: Have you previously been involved in any other sport?
As a juvenile I tried out various sports from GAA, Football, Swimming, Rugby and I dabbled in a bit of kickboxing in college. Pretty much everything except athletics. For much of my twenties I just stayed somewhat in shape by going to the gym.
Q: What is your favourite race and distance?
I’m not sure that I have one favourite distance yet. On the track I’ve enjoyed the 1500m. While on the road my favourites would be 5k and 5mile races. My favourite race so far would have to be IMC meet in Mary Peters Track in Belfast. I did my first 1500m race there and the setup is excellent. It’s also a good day out to watch some top athlete’s race.
Q: Favourite type of training session?
As tough as they can get in the winter, my favourite session is mile repeats on the Munich mile hills in Phoenix Park. Either 5x1mile or 3x2mile. You really reap the benefits from it, particularly for cross country racing.
Q: What are your other interests apart from running?
I am long time supporter of Cork city fc. I’ve been going to watch their games since 2003 and have travelled abroad to Iceland, Poland and Cyprus to support them. Unfortunately we haven’t seen any European football for a number of years. I’m also a FAI season ticket holder for the national team (for my sins) but I enjoy heading down to the Aviva to support them. Other than that, I like to get out hiking if I am taking a break from running or a bit of surfing/travelling to surf camps.
Q: We hear that your mum is an accomplished athlete. Can you tell us a little about her and her achievements?
Yeah, my mam joined Leevale in Cork in 1983. This was after running the Cork City and Dublin marathons in 1982 without any real running training. In Leevale, she joined in with a group that my father was coaching at the time for track and cross country. The next year she won the Cork senior cross-country title and then went on to represent Ireland at senior level during the 1985 cross-country season. She picked up a few injuries after that and didn’t fully get back into running until the masters.
The majority of her achievements came at the master’s level. In the European Masters Championships she won gold in the 5000m W/45 in 2001 and 10000m W/50 in 2006. In 2005 she won gold in 10000m and silver in the 5000m W/50 in the World Masters Championship in San Sebastian. These competitions doubled up as a summer holidays for me and my brother. She competed again in the World Masters in 2015 where she won gold in W/60 in the 10000m and the 5mile XC and silver in 5000m. She has also won 11 age category titles in the British and Irish master cross country. She is still running and competing mostly in road races in Cork.
Q: You took part in Nationals this weekend. For members who are thinking of taking part next year, can you tell us how your race went, and a little bit about the day overall?
When I joined Crusaders I didn’t expect to be throwing myself into the 1500m heats in the Nationals. So it was a great experience to compete in it. My heat went out very slow, approx. 69 second for the first lap. Then an injection of pace came half way through, which wasn’t the easiest to go with in the wind. I didn’t have the best of races myself but it was good to experience how the championship races are run. I would definitely recommend anyone thinking of taking part next year to enter. It’s a great weekend of athletics. There was a great buzz around the place with a lot of elite athletes competing and as always a good Crusaders contingent supporting.
Q: Best memories from your time at Crusaders so far?
My best memories are probably our trip to Monte Gordo last May for middle distance training (right). The set up over there was perfect for training, whether on the track, in the gym or on the trails and beach. It’s amazing the energy you have for training when you’re not in work for the week. Racing wise, my best memory so far is probably getting on the Crusaders Dublin Novice Cross Country team who won the team bronze medal last year.
Q: Number one tip for your fellow runners?
It’s a fairly obvious one, but what’s worked for me is just being consistent in training and also recovery. Basically, keep showing up. Naturally, aiming towards something and structuring your training periods around those target races can help keep you motivated to stay consistent. Otherwise, just make sure you are getting some enjoyment from it.
A member of Crusaders for over a year, Colm quickly got stuck into the racing scene and, last weekend, took part in one of the biggest athletics events of the year, the National Senior Track & Field Championships. Here, he tells us a little bit about himself, the day out at National Seniors, and how athletics runs in his genes.
Q: When did you join Crusaders AC?
I joined Crusaders in April 2021. After running by myself throughout the covid lockdowns, I was eager to join a club.
Q: What made you decide to take up running?
Well both my parents were runners with leevale in Cork. Growing up, my father was coaching and my mother had a lot of success at the master’s level. So running was always around me. Many weekends were spent watching races, including the numerous weekends spent out in the rain on muddy fields watching the cross country. Somehow it was still many years later before I gave it a go myself. I started off just doing park runs for the craic and from there I became obsessed with trying to get faster 5k times.
Q: Have you previously been involved in any other sport?
As a juvenile I tried out various sports from GAA, Football, Swimming, Rugby and I dabbled in a bit of kickboxing in college. Pretty much everything except athletics. For much of my twenties I just stayed somewhat in shape by going to the gym.
Q: What is your favourite race and distance?
I’m not sure that I have one favourite distance yet. On the track I’ve enjoyed the 1500m. While on the road my favourites would be 5k and 5mile races. My favourite race so far would have to be IMC meet in Mary Peters Track in Belfast. I did my first 1500m race there and the setup is excellent. It’s also a good day out to watch some top athlete’s race.
Q: Favourite type of training session?
As tough as they can get in the winter, my favourite session is mile repeats on the Munich mile hills in Phoenix Park. Either 5x1mile or 3x2mile. You really reap the benefits from it, particularly for cross country racing.
Q: What are your other interests apart from running?
I am long time supporter of Cork city fc. I’ve been going to watch their games since 2003 and have travelled abroad to Iceland, Poland and Cyprus to support them. Unfortunately we haven’t seen any European football for a number of years. I’m also a FAI season ticket holder for the national team (for my sins) but I enjoy heading down to the Aviva to support them. Other than that, I like to get out hiking if I am taking a break from running or a bit of surfing/travelling to surf camps.
Q: We hear that your mum is an accomplished athlete. Can you tell us a little about her and her achievements?
Yeah, my mam joined Leevale in Cork in 1983. This was after running the Cork City and Dublin marathons in 1982 without any real running training. In Leevale, she joined in with a group that my father was coaching at the time for track and cross country. The next year she won the Cork senior cross-country title and then went on to represent Ireland at senior level during the 1985 cross-country season. She picked up a few injuries after that and didn’t fully get back into running until the masters.
The majority of her achievements came at the master’s level. In the European Masters Championships she won gold in the 5000m W/45 in 2001 and 10000m W/50 in 2006. In 2005 she won gold in 10000m and silver in the 5000m W/50 in the World Masters Championship in San Sebastian. These competitions doubled up as a summer holidays for me and my brother. She competed again in the World Masters in 2015 where she won gold in W/60 in the 10000m and the 5mile XC and silver in 5000m. She has also won 11 age category titles in the British and Irish master cross country. She is still running and competing mostly in road races in Cork.
Q: You took part in Nationals this weekend. For members who are thinking of taking part next year, can you tell us how your race went, and a little bit about the day overall?
When I joined Crusaders I didn’t expect to be throwing myself into the 1500m heats in the Nationals. So it was a great experience to compete in it. My heat went out very slow, approx. 69 second for the first lap. Then an injection of pace came half way through, which wasn’t the easiest to go with in the wind. I didn’t have the best of races myself but it was good to experience how the championship races are run. I would definitely recommend anyone thinking of taking part next year to enter. It’s a great weekend of athletics. There was a great buzz around the place with a lot of elite athletes competing and as always a good Crusaders contingent supporting.
Q: Best memories from your time at Crusaders so far?
My best memories are probably our trip to Monte Gordo last May for middle distance training (right). The set up over there was perfect for training, whether on the track, in the gym or on the trails and beach. It’s amazing the energy you have for training when you’re not in work for the week. Racing wise, my best memory so far is probably getting on the Crusaders Dublin Novice Cross Country team who won the team bronze medal last year.
Q: Number one tip for your fellow runners?
It’s a fairly obvious one, but what’s worked for me is just being consistent in training and also recovery. Basically, keep showing up. Naturally, aiming towards something and structuring your training periods around those target races can help keep you motivated to stay consistent. Otherwise, just make sure you are getting some enjoyment from it.
Kate Murray. Kate is one of the rare specimens in Crusaders that genuinely seems to love the rough and tumble of cross country, and is never seen without a smile on her face while running through mud. A key member of the Women's Meet & Train cross country team, Kate also loves running in the mountains, and has tried almost every other type of event, from parkruns to marathons and everything in between. Having seen big improvements in her race times in recent years, here Kate tells us about her training, and shares with us her love of running. Enjoy!
Q: When did you join Crusaders AC?
About 13 or 14 years ago I think.
Q: What made you decide to take up running?
I had been in Carrick-on-Shannon A.C. growing up so when I came back to trying to do some sport after those missing college years it seemed a natural first choice.
Q: Have you previously been involved in any other sport?
Badminton growing up, later swimming, cycling, running and triathlons.
Q: Favourite races?
Roscommon Harriers 10 mile (a lovely country road race with a fantastic spread afterwards), any parkrun, the Wicklow Way Relay, BHAA and Meet and Train cross country races, Dublin City Marathon, Terenure 5m (especially after the epic post event spread this year!).
Q: What has been your proudest running moment?
My first Dublin City Marathon – I couldn’t quite believe that I had finished it, it was a magical to cross the finish line with so many people cheering.
Q: What are your other interests apart from running?
I read a lot and go to a lot of movies, film festivals and gigs, hiking, sewing/knitting, baking (and eating the results – is that a hobby?), swimming, cycling and most recently trying to learn to play golf.
Q: What is your typical weekly training plan?
Social easy 5 mile run on Monday and Wednesday mornings with a friend, Tuesday - whatever the club track session is, Thursday - 4 x 1 mile tempo, Friday rest, Saturday parkrun and Sunday long run (usually 90 minutes if not marathon training).
Q: Favourite training session?
6 x 800m track session on Tuesday and more recently, the progression runs on Thursday as part of James’s marathon plan – it is a tough session but very satisfactory with good company!
Q: Best memories from your time at Crusaders so far?
So many – great Sunday mornings out with the Women’s Meet and Train cross country (particularly trailing around Cow Park in the mud!) and the tea, cake and chat afterwards, getting together (with our incredible Australian runner Kris) the first all-women’s team for the Wicklow Way relay, everyone was so enthusiastic and we had great fun trying out all the legs of the relay and it has led to so many great days on the mountains since then.
Q: Number one tip for your fellow runners?
Smile and enjoy it (even if sometimes through gritted teeth!) and take the rest days.
Q: When did you join Crusaders AC?
About 13 or 14 years ago I think.
Q: What made you decide to take up running?
I had been in Carrick-on-Shannon A.C. growing up so when I came back to trying to do some sport after those missing college years it seemed a natural first choice.
Q: Have you previously been involved in any other sport?
Badminton growing up, later swimming, cycling, running and triathlons.
Q: Favourite races?
Roscommon Harriers 10 mile (a lovely country road race with a fantastic spread afterwards), any parkrun, the Wicklow Way Relay, BHAA and Meet and Train cross country races, Dublin City Marathon, Terenure 5m (especially after the epic post event spread this year!).
Q: What has been your proudest running moment?
My first Dublin City Marathon – I couldn’t quite believe that I had finished it, it was a magical to cross the finish line with so many people cheering.
Q: What are your other interests apart from running?
I read a lot and go to a lot of movies, film festivals and gigs, hiking, sewing/knitting, baking (and eating the results – is that a hobby?), swimming, cycling and most recently trying to learn to play golf.
Q: What is your typical weekly training plan?
Social easy 5 mile run on Monday and Wednesday mornings with a friend, Tuesday - whatever the club track session is, Thursday - 4 x 1 mile tempo, Friday rest, Saturday parkrun and Sunday long run (usually 90 minutes if not marathon training).
Q: Favourite training session?
6 x 800m track session on Tuesday and more recently, the progression runs on Thursday as part of James’s marathon plan – it is a tough session but very satisfactory with good company!
Q: Best memories from your time at Crusaders so far?
So many – great Sunday mornings out with the Women’s Meet and Train cross country (particularly trailing around Cow Park in the mud!) and the tea, cake and chat afterwards, getting together (with our incredible Australian runner Kris) the first all-women’s team for the Wicklow Way relay, everyone was so enthusiastic and we had great fun trying out all the legs of the relay and it has led to so many great days on the mountains since then.
Q: Number one tip for your fellow runners?
Smile and enjoy it (even if sometimes through gritted teeth!) and take the rest days.
Daragh O'Reilly was the first Crusader home in the 2022 Dublin Half Marathon in the Phoenix Park, finishing in 8th position overall, with a PB time of 1:13.41. Here, he gives us some insight into his training, while also telling us why, very soon, he may not get as much recovery sleep as he is normally used to after his training sessions! His positive attitude, and current rich vein of form, however, will hopefully be an inspiration to the rest of the Cru that are currently in the middle of marathon training.
Q: When did you join Crusaders AC?
I joined the club in June 2021. I’d moved back towards the city centre after a few years living out in Dun Laoghaire and, after doing solo running and training for a while, was keen to put a bit more structure on things so started looking at nearby running clubs. From chatting with a few friends, Crusaders had a great reputation and, most importantly, was generally regarded as “just a sound bunch of people” – so that sealed the decision for me!
Q: What made you decide to take up running?
I’d run intermittently as a way of keeping the fitness up over the years. Then, more as a bucket-list thing, myself and a friend decided to enter the 2016 Amsterdam marathon. Being a complete spoofer, I immediately went out and bought the Pfitzinger & Douglas book “Advanced Marathoning” and threw myself into its training plans. Shin splints and minor injuries unsurprisingly followed, but I managed to run the marathon later that year and, although I swore I’d never do one again in the immediate aftermath, the seed had been firmly sown and here I am 6 years later still going at it.
Q: Have you previously been involved in any other sport?
Looking back, one of the main benefits of my
childhood is that our TV package gave us access to Eurosport as opposed to Sky Sports! So, instead of premier league soccer saturation, I got a glimpse into slightly more niche endurance sports such as rowing, athletics and cycling which I’ve all ultimately given a go over the years. Rowing, in particular, was a big part of my youth and we managed to win a couple of junior national championships with the school club in Galway. Rowing’s ethos of disciplined training and, more importantly, teamwork are fantastic attributes to instil in young athletes and have served me well in other sports (and life generally!) over the years.
Q: What is your favourite race distance?
The half marathon I think – it’s about the threshold distance where you can get away with not having done proper training, which sometimes suits me just fine!
Q: What has been your proudest running moment?
Finishing that first marathon in Amsterdam in 2016. I started that race (and indeed got to about the halfway mark) as a naïve, optimistic and fresh-faced young athlete. I finished an exhausted, grizzled, shadow of my former self. I still loved it though.
Q: What are your other interests apart from running?
We’re expecting our first child shortly, so I think my hobbies will be firmly relegated to the sidelines for a while!
Q: You were the first Crusader home in the Dublin Half Marathon this month, out of over fifty club members. What is your typical weekly training plan that enabled you to achieve this?
I’m currently working towards the Dublin Marathon, so the training plan for that put me in good shape for the Half Marathon this month. It essentially involves sessions for 6 days and then resting on the sabbath. The Tuesday and Saturday sessions include intervals and some speed work, which (a) keep those longer sessions more interesting and (b) help with developing some level of a kick for those finish line sprints which arise from time to time! At the moment, my weekly mileage is about 80km+ which is historically high for me, but I’m definitely seeing the benefits from it so far and am cautiously optimistic about a potential PB at Dublin (if the baby can hold off arriving for just a little longer…!)
Q: Favourite training session?
Long session with the group in the Phoenix Park on a Saturday. Particularly at this time of year, with the leaves turning and a crisp morning dew, there’s few better places to rack up the mileage.
Q: If you could do any race in the world, which would it be?
I’d love to do the London marathon at some stage or, at a stretch, Tokyo. Brief shout-out to the Achill Half Marathon though; just a spectacular course and the session in the Annex pub after is always worth the trip down alone!
Q: Number one tip for your fellow runners?
Cliched, I know, but just enjoy it. Being part of a great running club such as Crusaders certainly helps in that aspect. Secondary tip (if I’m allowed a second), is to have some sort of running goal each year – having something to aim towards (e.g. a PB at some distance or working towards a new race) is such a great motivator for choosing to slip on the running shoes instead of hitting the snooze button first thing in the morning!
Q: When did you join Crusaders AC?
I joined the club in June 2021. I’d moved back towards the city centre after a few years living out in Dun Laoghaire and, after doing solo running and training for a while, was keen to put a bit more structure on things so started looking at nearby running clubs. From chatting with a few friends, Crusaders had a great reputation and, most importantly, was generally regarded as “just a sound bunch of people” – so that sealed the decision for me!
Q: What made you decide to take up running?
I’d run intermittently as a way of keeping the fitness up over the years. Then, more as a bucket-list thing, myself and a friend decided to enter the 2016 Amsterdam marathon. Being a complete spoofer, I immediately went out and bought the Pfitzinger & Douglas book “Advanced Marathoning” and threw myself into its training plans. Shin splints and minor injuries unsurprisingly followed, but I managed to run the marathon later that year and, although I swore I’d never do one again in the immediate aftermath, the seed had been firmly sown and here I am 6 years later still going at it.
Q: Have you previously been involved in any other sport?
Looking back, one of the main benefits of my
childhood is that our TV package gave us access to Eurosport as opposed to Sky Sports! So, instead of premier league soccer saturation, I got a glimpse into slightly more niche endurance sports such as rowing, athletics and cycling which I’ve all ultimately given a go over the years. Rowing, in particular, was a big part of my youth and we managed to win a couple of junior national championships with the school club in Galway. Rowing’s ethos of disciplined training and, more importantly, teamwork are fantastic attributes to instil in young athletes and have served me well in other sports (and life generally!) over the years.
Q: What is your favourite race distance?
The half marathon I think – it’s about the threshold distance where you can get away with not having done proper training, which sometimes suits me just fine!
Q: What has been your proudest running moment?
Finishing that first marathon in Amsterdam in 2016. I started that race (and indeed got to about the halfway mark) as a naïve, optimistic and fresh-faced young athlete. I finished an exhausted, grizzled, shadow of my former self. I still loved it though.
Q: What are your other interests apart from running?
We’re expecting our first child shortly, so I think my hobbies will be firmly relegated to the sidelines for a while!
Q: You were the first Crusader home in the Dublin Half Marathon this month, out of over fifty club members. What is your typical weekly training plan that enabled you to achieve this?
I’m currently working towards the Dublin Marathon, so the training plan for that put me in good shape for the Half Marathon this month. It essentially involves sessions for 6 days and then resting on the sabbath. The Tuesday and Saturday sessions include intervals and some speed work, which (a) keep those longer sessions more interesting and (b) help with developing some level of a kick for those finish line sprints which arise from time to time! At the moment, my weekly mileage is about 80km+ which is historically high for me, but I’m definitely seeing the benefits from it so far and am cautiously optimistic about a potential PB at Dublin (if the baby can hold off arriving for just a little longer…!)
Q: Favourite training session?
Long session with the group in the Phoenix Park on a Saturday. Particularly at this time of year, with the leaves turning and a crisp morning dew, there’s few better places to rack up the mileage.
Q: If you could do any race in the world, which would it be?
I’d love to do the London marathon at some stage or, at a stretch, Tokyo. Brief shout-out to the Achill Half Marathon though; just a spectacular course and the session in the Annex pub after is always worth the trip down alone!
Q: Number one tip for your fellow runners?
Cliched, I know, but just enjoy it. Being part of a great running club such as Crusaders certainly helps in that aspect. Secondary tip (if I’m allowed a second), is to have some sort of running goal each year – having something to aim towards (e.g. a PB at some distance or working towards a new race) is such a great motivator for choosing to slip on the running shoes instead of hitting the snooze button first thing in the morning!
Brendan Glynn.
Brendan has been with the club for a number of years, and has had lots of experience representing the club in various races.
A few years ago Brendan started coaching with the senior section, assisting Susan with her group. A constant presence at training sessions, Brendan is always welcoming to new members and generally loves helping out in the club.
Q. How long have you been with the Club?
A. I joined the club in 2015 and it is probably the best decision I have ever made. Crusaders caters for all and despite being of average talent and work ethic I have always felt included by the club. I have had a life long love of athletics but was never involved due to other sports and am grateful for the opportunity to have competed in track and cross country; an opportunity in 2015 I had feared had passed me by.
Q. What was your proudest running moment?
A. Winning my first 800 metre race. It was a D race but I led from start to finish. I have a reputation for going out hard and not holding on but it worked out....once!
Q. What is your favorite distance to race?
A. My favourite distance is easily 1500m on the track. As a child I dreamed of winning the 1500m Olympic title. I wanted to be like my favourite athlete El Guerrouj. 1500 m is still my favourite race. It tests speed, speed endurance and one's tactical knowledge
Q. When did you first become interested in running?
A. Through community games. My sister Eileen, who is also in the club, used to travel all over Ireland to races but unfortunately I never progressed outside of my local area.
Q. Have you any hobbies other than running?
A. Kayaking, hiking and all adventure sports. I also love playing music (badly) and reading; loved the Harry Potter books growing up and still do
Q. What do you work at?
A. I'm a barrister working in the Attorney General's office.
Q. What is your favorite part of being a member of Crusaders?
A. The camaraderie. I remember Michael O'Conor getting everyone to wait for a photo after Dublin Novice XC one year. I tailed in last, so the rest of the team had to await my arrival. Also Emer Kenny and Ailis Fagan stayed on the course to support me. Meant a lot.
Q. If you could visit any place in the world, where would it be?
A. Alaska or the Serengeti to see unspoilt wilderness.
Q. What is your favorite song?
A. Too many to mention but at karokoke I usually do Common People or Radio Ga Ga. Have a soft spot for Rockin' Roll kids.
Brendan has been with the club for a number of years, and has had lots of experience representing the club in various races.
A few years ago Brendan started coaching with the senior section, assisting Susan with her group. A constant presence at training sessions, Brendan is always welcoming to new members and generally loves helping out in the club.
Q. How long have you been with the Club?
A. I joined the club in 2015 and it is probably the best decision I have ever made. Crusaders caters for all and despite being of average talent and work ethic I have always felt included by the club. I have had a life long love of athletics but was never involved due to other sports and am grateful for the opportunity to have competed in track and cross country; an opportunity in 2015 I had feared had passed me by.
Q. What was your proudest running moment?
A. Winning my first 800 metre race. It was a D race but I led from start to finish. I have a reputation for going out hard and not holding on but it worked out....once!
Q. What is your favorite distance to race?
A. My favourite distance is easily 1500m on the track. As a child I dreamed of winning the 1500m Olympic title. I wanted to be like my favourite athlete El Guerrouj. 1500 m is still my favourite race. It tests speed, speed endurance and one's tactical knowledge
Q. When did you first become interested in running?
A. Through community games. My sister Eileen, who is also in the club, used to travel all over Ireland to races but unfortunately I never progressed outside of my local area.
Q. Have you any hobbies other than running?
A. Kayaking, hiking and all adventure sports. I also love playing music (badly) and reading; loved the Harry Potter books growing up and still do
Q. What do you work at?
A. I'm a barrister working in the Attorney General's office.
Q. What is your favorite part of being a member of Crusaders?
A. The camaraderie. I remember Michael O'Conor getting everyone to wait for a photo after Dublin Novice XC one year. I tailed in last, so the rest of the team had to await my arrival. Also Emer Kenny and Ailis Fagan stayed on the course to support me. Meant a lot.
Q. If you could visit any place in the world, where would it be?
A. Alaska or the Serengeti to see unspoilt wilderness.
Q. What is your favorite song?
A. Too many to mention but at karokoke I usually do Common People or Radio Ga Ga. Have a soft spot for Rockin' Roll kids.
Jim O'Neill
Has been with the club for years and seen some big changes over them. He is the club Vice president and also is head coach for the Juvenile division of the club.
Q: When did you start running? And when did you start to be competitive?
A: I can’t remember when I first started running. My first competitions were when I went to secondary school, in 1950, and won 4 races in my first school sports day.
Q: How long have you been a Crusader, and what made you join the club?
A: I have been in Crusaders since 1956. I joined because some friends recommended it, and it was nearest to home.
Q: Do you come from a sporty family?
A: My mother and father were both keen hockey and tennis players.
Q: What’s your favourite distance?
A: My favourite distance was 800m (880 Yards). I also ran a lot of 400m and 1 mile races.
Q: What would you regard as your greatest success?
A: Winning my first National Senior 800m medal (3rd) in 1960. I had 4 more placings between then and 1970.
Q: What was your favourite race?
A: Probably the mile race in Santry when I paced Kip Keino to a 4 minute mile, and also did my own personal best of 4m 17secs (photo below). Pacemakers were not allowed to drop out in those days.
Q: What was your most satisfying win?
A: Winning the World Masters 800m m55 title in 1997. I also got 3rd in the 400m at those Championships.
Q: Did you race against any famous runners? Any major rivalry?
A: As well as the mile above, I regularly competed against three Irish Olympians over 800m, Derek McCleane (Crusaders), Noel Carroll (Civil Service) and Basil Clifford (Donore Harriers).
Q: Did you race internationally?
A: 3 Irish International selections.
Q: What was your maximum weekly mileage?
A: 60 miles. More often 30/40 miles in interval training. I nearly always trained 6 days a week.
Q: What’s the best piece of advice you would give to runners today?
A: Train often and enjoy your training but do not overtrain. If you're feeling exhausted, take a couple of days off.
Q: What positive changes have you seen in your time at the club?
A: 3 major events. Firstly, the successful introduction of the women’s section in 1962. Secondly, the decision to move to Irishtown during one of my 3 terms as President, having successfully persuaded Dublin City Council to use our lottery grant monies towards relaying the old cinder track. And finally, the building of our now almost-complete club room.
Q: What do you think is the most helpful development in athletics since you were racing?
A: The breakthrough in 1967 in healing most of the split in Irish Athletics. Also, the building of a number of good indoor arenas throughout the country.
Has been with the club for years and seen some big changes over them. He is the club Vice president and also is head coach for the Juvenile division of the club.
Q: When did you start running? And when did you start to be competitive?
A: I can’t remember when I first started running. My first competitions were when I went to secondary school, in 1950, and won 4 races in my first school sports day.
Q: How long have you been a Crusader, and what made you join the club?
A: I have been in Crusaders since 1956. I joined because some friends recommended it, and it was nearest to home.
Q: Do you come from a sporty family?
A: My mother and father were both keen hockey and tennis players.
Q: What’s your favourite distance?
A: My favourite distance was 800m (880 Yards). I also ran a lot of 400m and 1 mile races.
Q: What would you regard as your greatest success?
A: Winning my first National Senior 800m medal (3rd) in 1960. I had 4 more placings between then and 1970.
Q: What was your favourite race?
A: Probably the mile race in Santry when I paced Kip Keino to a 4 minute mile, and also did my own personal best of 4m 17secs (photo below). Pacemakers were not allowed to drop out in those days.
Q: What was your most satisfying win?
A: Winning the World Masters 800m m55 title in 1997. I also got 3rd in the 400m at those Championships.
Q: Did you race against any famous runners? Any major rivalry?
A: As well as the mile above, I regularly competed against three Irish Olympians over 800m, Derek McCleane (Crusaders), Noel Carroll (Civil Service) and Basil Clifford (Donore Harriers).
Q: Did you race internationally?
A: 3 Irish International selections.
Q: What was your maximum weekly mileage?
A: 60 miles. More often 30/40 miles in interval training. I nearly always trained 6 days a week.
Q: What’s the best piece of advice you would give to runners today?
A: Train often and enjoy your training but do not overtrain. If you're feeling exhausted, take a couple of days off.
Q: What positive changes have you seen in your time at the club?
A: 3 major events. Firstly, the successful introduction of the women’s section in 1962. Secondly, the decision to move to Irishtown during one of my 3 terms as President, having successfully persuaded Dublin City Council to use our lottery grant monies towards relaying the old cinder track. And finally, the building of our now almost-complete club room.
Q: What do you think is the most helpful development in athletics since you were racing?
A: The breakthrough in 1967 in healing most of the split in Irish Athletics. Also, the building of a number of good indoor arenas throughout the country.
Maria Hetherington
tells us a bit about her own athletics career, and about her life as an athletics coach.
Maria's athletes in Crusaders have achieved considerable success to date, including a recent gold and silver in the men's hurdles at the National Indoor Championships. Maria herself is also a highly accomplished athlete, once holding the Irish record for the 100m hurdles, a record that was broken only by Derval O'Rourke! In addition, and appropriate for this month in which International Women's Day was celebrated, Maria was the first female pilot to fly with Aer Lingus. Enjoy her story!
Q: Tell us a little bit about how you started in athletics.
A: I got involved when I was 15yrs old with a pal from school who was interested in cross country so we both joined Brothers Pearse. I didn’t like x-country so I switched to multi events instead. I then joined DCH and eventually settled on 100m hurdles as multis were too time consuming.
Q: What is/was your favourite athletics event?
A: Hurdles, short and long sprints and multis
Q: At the peak of your athletics career, what did a typical training week look like?
A: I trained 6 days a week 3-4days track and 3 days S&C.
Q: You have previously held the Irish record for the 100m hurdles. Can you tell us about that race?
A: It was at an international meet in Edinburgh. I had broken the record a few weeks earlier in Dublin and the broke it again in Edinburgh Aug ‘82 coming 3rd in that race.
Q: What are some of your other proudest moments in athletics to date?
A: I also have a number of National medals in sprints and Pentathlon and Heptathlon.
Q: When did you join Crusaders?
A: About 12 years ago when I began coaching young teens.
Q: What do you enjoy about being an athletics coach?
A: Helping young people to be the best they can be.
Q: Your athletes have achieved considerable success to date. Can you outline a typical training week for them?
A: We train indoors on Monday (in our wonderful new facility) covering sprint technique and S&C. Tuesday, as time on the track is limited we do some speed endurance. Wednesday is a rest day. Thursday: speed and tech work. Friday, S&C and tempo. Saturday, tech and long speed endurance. Sunday, rest.
Q: In recent years, you've been spotted throwing the hammer for the Crusaders women's team in the National Track & Field League! What do you do these days to keep fit?
A: Walking my two dogs, some hill walking and running around after my athletes!
Q: What are your other interests apart from athletics?
A: Art, architecture and aviation
Q: As Aer Lingus' second female pilot, can you tell us a bit about your career, and how you managed to fit your athletics around it?
A: It was difficult to combine training and shift work (lots of weekend work) so I retired in the late 80’s.
Q: Number one tip for your fellow Crusaders members?
A: Enjoy your sport, make it part of your life and don’t take it too seriously!
tells us a bit about her own athletics career, and about her life as an athletics coach.
Maria's athletes in Crusaders have achieved considerable success to date, including a recent gold and silver in the men's hurdles at the National Indoor Championships. Maria herself is also a highly accomplished athlete, once holding the Irish record for the 100m hurdles, a record that was broken only by Derval O'Rourke! In addition, and appropriate for this month in which International Women's Day was celebrated, Maria was the first female pilot to fly with Aer Lingus. Enjoy her story!
Q: Tell us a little bit about how you started in athletics.
A: I got involved when I was 15yrs old with a pal from school who was interested in cross country so we both joined Brothers Pearse. I didn’t like x-country so I switched to multi events instead. I then joined DCH and eventually settled on 100m hurdles as multis were too time consuming.
Q: What is/was your favourite athletics event?
A: Hurdles, short and long sprints and multis
Q: At the peak of your athletics career, what did a typical training week look like?
A: I trained 6 days a week 3-4days track and 3 days S&C.
Q: You have previously held the Irish record for the 100m hurdles. Can you tell us about that race?
A: It was at an international meet in Edinburgh. I had broken the record a few weeks earlier in Dublin and the broke it again in Edinburgh Aug ‘82 coming 3rd in that race.
Q: What are some of your other proudest moments in athletics to date?
A: I also have a number of National medals in sprints and Pentathlon and Heptathlon.
Q: When did you join Crusaders?
A: About 12 years ago when I began coaching young teens.
Q: What do you enjoy about being an athletics coach?
A: Helping young people to be the best they can be.
Q: Your athletes have achieved considerable success to date. Can you outline a typical training week for them?
A: We train indoors on Monday (in our wonderful new facility) covering sprint technique and S&C. Tuesday, as time on the track is limited we do some speed endurance. Wednesday is a rest day. Thursday: speed and tech work. Friday, S&C and tempo. Saturday, tech and long speed endurance. Sunday, rest.
Q: In recent years, you've been spotted throwing the hammer for the Crusaders women's team in the National Track & Field League! What do you do these days to keep fit?
A: Walking my two dogs, some hill walking and running around after my athletes!
Q: What are your other interests apart from athletics?
A: Art, architecture and aviation
Q: As Aer Lingus' second female pilot, can you tell us a bit about your career, and how you managed to fit your athletics around it?
A: It was difficult to combine training and shift work (lots of weekend work) so I retired in the late 80’s.
Q: Number one tip for your fellow Crusaders members?
A: Enjoy your sport, make it part of your life and don’t take it too seriously!
Will Owens
Is the Club president and helps to see the over the running of the club.
Q: When did you take up running seriously?
A: It wasn’t until I was 30, after returning from a year travelling, when I decided to my do first triathlon, that I started to take running seriously. I trained for my first triathlon (TriAthy), and thought I would comfortably finish the 5km run, but ended up walking most of it. I realised at that stage I had a bit more work to do, as I never wanted to feel as bad as I did on that run!
Q: When did you join Crusaders, and why Crusaders?
A: I think it was my 2nd year of running, and tri training, that I started to look into joining a running club so I could have more people to challenge myself in training against. I googled ‘running clubs near me’, found Crusaders, and went downfor my first nights training. At this stage I was significantly better and faster than the year before, and so expected that I might impress Mike (McGovern) as he lined me up in lane 6. Within 200m I was out the back, and well off the pace, and felt just like I had during the 5k of my first tri!
Q: What's your favourite distance to run?
A: Probably ½ marathon. It doesn’t hurt as much as a 5k, or as much as the last few miles of a marathon.
Q: What's your favourite race?
A: The Docklands 5k of course! Best organised and supported race in the country! Besides that I really enjoy the Street of Galway 8k. Besides it being a great race, it’s a great social weekend away with Crusaders.
Q: What was your most memorable moment as a runner?
A: Finishing my first Dublin marathon is still my favourite memory. Crossing the line I got an overwhelming sense of achievement, since I grew up in awe of people who could run that far.
Q: What was your worst experience as a runner?
A: None really spring to mind. Maybe sleeping in for the Madrid Half Marathon. I hadn’t trained particularly hard for it, to be fair, so I was only a little disappointed when I woke up 5 minutes after the race had gone off! It was a great weekend away with some of the Cru nonetheless.
Q: You've a strong triathalon background, do you miss the extra disciplines?
A: I very much do, but it can be very time consuming. A long run might only take up a few hours on a Sunday morning, but a long cycle might take up ½ a day. I will get back to it at some stage for sure!
Q: How different is an athletics club from a triathlon club?
A: The main difference I saw when I joined Crusaders is that there wasn’t as many weekends away for races, where that is very much part of the culture of triathlons all throughout the summer. The great thing about that is that you get to see lots of beautiful parts of the country like Dunmore East, Kilkee, Belmullet, but you also get to know your club mates better. With the Cru we started to do that a bit more, and now it's very much part of the fabric of the club, and I’ve met my closest friends from Crusaders that way. Weekends away in Galway, Achill, Connemara and Dingle are always great craic.
Q: As a triathlete what is the best advice a triathlete could give to a pure runner?
A: Do some cross-training. I think cycling and swimming use different muscles, that build up overall strength , and help prevent over-use injuries.
Q: What's the best part about being a Cru member?
A: The people! There is great camaraderie in the club, and the support at races from track, to XC, to road racing is second to none.
Q: What do you consider to be your major achievement at Crusaders, as president?
A: A major aspiration and focus of the club ever since I joined has been to have a clubhouse of our own. Over the last 3 years, since I became president, that aspiration started to become a reality, and a huge amount of work has taken place behind the scenes by the Management Committee and club members. We are now very close to being able to open the new clubhouse and give access our members, it will be a proud moment to have presided over such a major accomplishment for the club.
Is the Club president and helps to see the over the running of the club.
Q: When did you take up running seriously?
A: It wasn’t until I was 30, after returning from a year travelling, when I decided to my do first triathlon, that I started to take running seriously. I trained for my first triathlon (TriAthy), and thought I would comfortably finish the 5km run, but ended up walking most of it. I realised at that stage I had a bit more work to do, as I never wanted to feel as bad as I did on that run!
Q: When did you join Crusaders, and why Crusaders?
A: I think it was my 2nd year of running, and tri training, that I started to look into joining a running club so I could have more people to challenge myself in training against. I googled ‘running clubs near me’, found Crusaders, and went downfor my first nights training. At this stage I was significantly better and faster than the year before, and so expected that I might impress Mike (McGovern) as he lined me up in lane 6. Within 200m I was out the back, and well off the pace, and felt just like I had during the 5k of my first tri!
Q: What's your favourite distance to run?
A: Probably ½ marathon. It doesn’t hurt as much as a 5k, or as much as the last few miles of a marathon.
Q: What's your favourite race?
A: The Docklands 5k of course! Best organised and supported race in the country! Besides that I really enjoy the Street of Galway 8k. Besides it being a great race, it’s a great social weekend away with Crusaders.
Q: What was your most memorable moment as a runner?
A: Finishing my first Dublin marathon is still my favourite memory. Crossing the line I got an overwhelming sense of achievement, since I grew up in awe of people who could run that far.
Q: What was your worst experience as a runner?
A: None really spring to mind. Maybe sleeping in for the Madrid Half Marathon. I hadn’t trained particularly hard for it, to be fair, so I was only a little disappointed when I woke up 5 minutes after the race had gone off! It was a great weekend away with some of the Cru nonetheless.
Q: You've a strong triathalon background, do you miss the extra disciplines?
A: I very much do, but it can be very time consuming. A long run might only take up a few hours on a Sunday morning, but a long cycle might take up ½ a day. I will get back to it at some stage for sure!
Q: How different is an athletics club from a triathlon club?
A: The main difference I saw when I joined Crusaders is that there wasn’t as many weekends away for races, where that is very much part of the culture of triathlons all throughout the summer. The great thing about that is that you get to see lots of beautiful parts of the country like Dunmore East, Kilkee, Belmullet, but you also get to know your club mates better. With the Cru we started to do that a bit more, and now it's very much part of the fabric of the club, and I’ve met my closest friends from Crusaders that way. Weekends away in Galway, Achill, Connemara and Dingle are always great craic.
Q: As a triathlete what is the best advice a triathlete could give to a pure runner?
A: Do some cross-training. I think cycling and swimming use different muscles, that build up overall strength , and help prevent over-use injuries.
Q: What's the best part about being a Cru member?
A: The people! There is great camaraderie in the club, and the support at races from track, to XC, to road racing is second to none.
Q: What do you consider to be your major achievement at Crusaders, as president?
A: A major aspiration and focus of the club ever since I joined has been to have a clubhouse of our own. Over the last 3 years, since I became president, that aspiration started to become a reality, and a huge amount of work has taken place behind the scenes by the Management Committee and club members. We are now very close to being able to open the new clubhouse and give access our members, it will be a proud moment to have presided over such a major accomplishment for the club.
Susan Walsh
Coaches the senior runners and has had many roles on the committee and sub committees over the years.
Q: How did you get interested in running, and when?
A: Our local community ran a sports day to qualify for the Community Games, which was being held in Morton Stadium. I qualified in the 100m - that was me hooked. I must have been 11 or 12.
Q: Have you always been involved in athletics?
A: Up to 17, I raced with Thomas MacDonagh (now West Dublin), then life got in the way - a bad injury, working a full time job, and doing my Leaving Cert, left little time for rehab/jogging. Of course my social life took over, but I never missed spectating at the National T&F Champs mind you. I took up Karate for a few years, but nothing did it for me like athletics. I didn't get back into running until my early 30's, and then as a jogger, running the BHAA with my work colleagues. But I started getting on the podium, and when I heard about Master athletics I joined Donore Harriers.
Under the guidance of our wonderful coach Jim McNamara, I trained properly and raced every cross country race going. He even got me back racing track in my very late 30's. I did hold one Master National track record, for a short while, and have won numerous National Master track races over 400m, 800m and 1500m. I loved the track, but Jim taught me I needed the tough cross country races to develop the strength required for track racing. In 2006 Mike took over coaching in Crusaders, I was out of running with a bad Achilles injury. In those early days there were less than 30 athletes training on Tues/Thurs nights. Mike needed help with the ladies, I helped. That encouraged me to achieve various coaching qualifications, and this is where I have been since.
Q: What was your preferred distance to run? Has that changed over time?
A: As a teenager I was a sprinter - the 400m was like a marathon for me then, but it was my better distance. Coming back to track as a Master I loved the 800m, and still do. I really didn't enjoy cross country, but I had a lot of success on it - which I put down to my determination to get the race over with as quickly as I could ha ha!!
Q: What racing achievements are you most proud of?
A: There is such a thrill in winning a race, particularly track. Winning a tactical race, or one you weren't expected to win is a fantastic feeling, and I was lucky to have a handful of those wins. That said, I rate one of my proudest moments as the moment when I was selected, at 40 years of age, to race the National Senior Road Relays for Donore. I was their fastest miler and ran the opening leg. I remember looking at the field of young ones and thinking I'll definitely finish top 10. I went with the leaders and ran my guts out. I handed over in 2nd, and we went on to finish 2nd, meaning a National Senior medal for us.
Q: What was your worst racing experience??
A: Lining up in a pen in a field in Mullingar, 1987 Leinster Novice or Intermediate - the farmer had escorted the cows out as we entered. I'm not kidding, no H&S in those days. The usual grushie when the gun went, meant a gal ran directly in front of me, her stride/spike released some freshly deposited cow manure which headed towards my face, I ducked.....there was some poor unfortunate directly behind me! As for my singlet well that went straight in the bin....I had a good race though, I finished 5th or 6th, 1st Donore gal, and a team win meant a gold medal, so it was all worth it.
Q: Are there any differences between the way we train today compared to the training you received?
A: There is a BIG difference - the nomenclature. It really is comical the various iterations of what we were doing 40 years ago - all packaged up in shiny new paper. But basically the same thing we did, we called it weight training or circuits. I will say the nutritional advice is much better now.
Q: What major changes have you seen in athletics?
A: Running gear - our runners were from Dunnes, and lucky to have them. Easier access to International best practises on coaching methods. Live streaming of athletics, means we dont have to rely on TV coverage.
Q: What recommendations would you give to young athletes training/racing today?
A: Build your foundation gradually - long easy runs build a good base. This is for athletes returning to training also. You dont start running/comeback, at your best - you build gradually. I also encourage cross training.
Q: Yourself and Mike run the highly successful Irish Milers Club, how did you become involved in it? What’s the key to its success?
A: The Irish Milers Club is a true passion. We got involved in 2006. We raised funds at our wedding, instead of wedding presents, and sponsored a meet. Since then the IMC has grown exponentially, from a total of 3 races a meet to meets with 30 races with overseas International athletes (many have eaten me out of house and home). In the last few years we have produced the fastest 5k for Irish men year on year. Our stats for providing the fastest middle distances races speak for themselves. There is no doubt that the help of our Crusaders family, in giving their time and encouragement at our meets, has assisted in the IMC being the success it is.
Here's to many, many more years with Crusaders AC, the Irish Milers Club and all things athletics.
Coaches the senior runners and has had many roles on the committee and sub committees over the years.
Q: How did you get interested in running, and when?
A: Our local community ran a sports day to qualify for the Community Games, which was being held in Morton Stadium. I qualified in the 100m - that was me hooked. I must have been 11 or 12.
Q: Have you always been involved in athletics?
A: Up to 17, I raced with Thomas MacDonagh (now West Dublin), then life got in the way - a bad injury, working a full time job, and doing my Leaving Cert, left little time for rehab/jogging. Of course my social life took over, but I never missed spectating at the National T&F Champs mind you. I took up Karate for a few years, but nothing did it for me like athletics. I didn't get back into running until my early 30's, and then as a jogger, running the BHAA with my work colleagues. But I started getting on the podium, and when I heard about Master athletics I joined Donore Harriers.
Under the guidance of our wonderful coach Jim McNamara, I trained properly and raced every cross country race going. He even got me back racing track in my very late 30's. I did hold one Master National track record, for a short while, and have won numerous National Master track races over 400m, 800m and 1500m. I loved the track, but Jim taught me I needed the tough cross country races to develop the strength required for track racing. In 2006 Mike took over coaching in Crusaders, I was out of running with a bad Achilles injury. In those early days there were less than 30 athletes training on Tues/Thurs nights. Mike needed help with the ladies, I helped. That encouraged me to achieve various coaching qualifications, and this is where I have been since.
Q: What was your preferred distance to run? Has that changed over time?
A: As a teenager I was a sprinter - the 400m was like a marathon for me then, but it was my better distance. Coming back to track as a Master I loved the 800m, and still do. I really didn't enjoy cross country, but I had a lot of success on it - which I put down to my determination to get the race over with as quickly as I could ha ha!!
Q: What racing achievements are you most proud of?
A: There is such a thrill in winning a race, particularly track. Winning a tactical race, or one you weren't expected to win is a fantastic feeling, and I was lucky to have a handful of those wins. That said, I rate one of my proudest moments as the moment when I was selected, at 40 years of age, to race the National Senior Road Relays for Donore. I was their fastest miler and ran the opening leg. I remember looking at the field of young ones and thinking I'll definitely finish top 10. I went with the leaders and ran my guts out. I handed over in 2nd, and we went on to finish 2nd, meaning a National Senior medal for us.
Q: What was your worst racing experience??
A: Lining up in a pen in a field in Mullingar, 1987 Leinster Novice or Intermediate - the farmer had escorted the cows out as we entered. I'm not kidding, no H&S in those days. The usual grushie when the gun went, meant a gal ran directly in front of me, her stride/spike released some freshly deposited cow manure which headed towards my face, I ducked.....there was some poor unfortunate directly behind me! As for my singlet well that went straight in the bin....I had a good race though, I finished 5th or 6th, 1st Donore gal, and a team win meant a gold medal, so it was all worth it.
Q: Are there any differences between the way we train today compared to the training you received?
A: There is a BIG difference - the nomenclature. It really is comical the various iterations of what we were doing 40 years ago - all packaged up in shiny new paper. But basically the same thing we did, we called it weight training or circuits. I will say the nutritional advice is much better now.
Q: What major changes have you seen in athletics?
A: Running gear - our runners were from Dunnes, and lucky to have them. Easier access to International best practises on coaching methods. Live streaming of athletics, means we dont have to rely on TV coverage.
Q: What recommendations would you give to young athletes training/racing today?
A: Build your foundation gradually - long easy runs build a good base. This is for athletes returning to training also. You dont start running/comeback, at your best - you build gradually. I also encourage cross training.
Q: Yourself and Mike run the highly successful Irish Milers Club, how did you become involved in it? What’s the key to its success?
A: The Irish Milers Club is a true passion. We got involved in 2006. We raised funds at our wedding, instead of wedding presents, and sponsored a meet. Since then the IMC has grown exponentially, from a total of 3 races a meet to meets with 30 races with overseas International athletes (many have eaten me out of house and home). In the last few years we have produced the fastest 5k for Irish men year on year. Our stats for providing the fastest middle distances races speak for themselves. There is no doubt that the help of our Crusaders family, in giving their time and encouragement at our meets, has assisted in the IMC being the success it is.
Here's to many, many more years with Crusaders AC, the Irish Milers Club and all things athletics.
James Cottle
Is the Clubs head Coach and specializes in long distance. He trains the Marathon group and heads up the organization of the Docklands 5k Race each year.
Q: When did you first become interested in running?
A: I loved to run at and for my school and was a sprinter in those days, but I don't think the standard was particularly high. After a hiatus of more than 20 years I was shamed into getting fit again by work colleagues and family to train (with no coaching!) for the Marine Corps Marathon in Washington DC in the autumn of 1998 at the age of 42. My first race was the Cherry Blossom 10 miler in the spring of that year which I ran in 77 minutes and was hooked on long distance running.
Q: What is your favourite distance to race? Has that changed over time?
A: My favourite remains the 10 miler.
Q: What is your favourite marathon route?
A: I think it has to be New York with its bridges and long straights through the different boroughs, finishing up in Central Park. Huge vociferous crowds and iconic scenic views.
Q: You have a reputation for doing anything to make it on time to a race, taking planes, trains and automobiles - what’s your craziest story?
A: Without doubt it has to come from August 2016 for the Frank Duffy 10 miler, one of my favourite races of the year. It also incorporates the Dublin county championships. I had just entered a new age category and was anxious to run it, having scheduled to fly back from holiday in France the day before. Unfortunately, just before leaving Nice mid afternoon the Aer Lingus flight developed a mechanical and there were no other direct flights to Dublin. So, I got myself to London, arriving at about midnight, stayed in a hotel at Heathrow and took the first flight out the following morning. The race started at 10 and my flight arrived just before 9. My son picked me up with all my Crusaders running kit and I had to change into it as we were driving through the Port tunnel on our way to Phoenix Park. Needless to say, I was totally stressed out, plus the weather conditions were horrendous with driving rain. During the race I threw up at least 3 times, but I still managed to win Dublin gold in the age category...so it was all worth it! Haha!
Q: What's the best, and worst, part about being the Docklands 5k race director?
A: I used to direct plays at university and got a great deal of satisfaction from visualising how they might work at the beginning and then seeing the completed projects to some extent reflecting those visions. I get a similar sense of satisfaction with the Docklands 5k. The worst part is the worry that something might prevent it from happening on the night, or it might rain heavily or that participants might not enjoy the event. I also worry that the race might end up as a net cost to the club, which we were close to in its first running in 2015 when the chiptimer went into bankruptcy holding all the registration income.
Q: What have you learned about yourself through running?
A: I think the most important thing has been that in order to race successfully one has to be prepared to bear and almost embrace discomfort (to quote Jack Daniels). Finding out that I am capable of doing that has been a revelation!
Q: How has your relationship with running changed over the years?
A: Until I joined Crusaders in January 2011 my motto had always been to do as little training as possible to get what I considered to be decent results, and this showed in my marathon times. I was consistently a 3:33-3:50 marathon runner which I didn't believe I could lower. I also had no knowledge of the benefits of athletic club membership. Having joined Crusaders I realised how much I was missing out on the satisfaction of improving and also maintaining decent results at every distance. Within 9 months of having joined the club my marathon times dropped to below 3:15 and my half marathons from around 1:40 to sub 1:30 and so far I have consistently maintained those levels even though time is now against me! I suppose I moved from being a recreational runner to being a competitive one.
Q: As you step up your coaching post-retirement, what sort of new ideas will you bring to your coaching game?
A: I'm beginning to give it a great deal of thought and definitely I am always looking to tweak the approach if only to keep everything fresh for those interested in participating in my sessions. I would also like to see about one on one coaching as I should have more time on my hands to focus in that way.
Q: Where do you get your inspiration for your training plans?
A: I'm a real thief and love seeing sessions provided by other coaches that could help with providing variety into our weekly training. My inspiration has come from multiple sources including Renato Canova, an Italian coach of Kenyan runners, Peter Thompson, a coach based in Oregon, Chris Jones, ex-Athletics Ireland High performance coach, Jack Daniels and of course Michael McGovern who helped me on my way in 2011.
Q: What was your proudest running moment?
A: That's easy. Representing Ireland in the 5-Nations XC International in 2018 and being part of a bronze medal- winning team.
Q: What's your proudest moment as a coach?
A: There have been many. I am always so happy when I see anyone, to whom I might have provided a little help, achieve a PB and especially anyone breaking 3 hours for the first time in a marathon.
Q: What race would you like to do but haven't done yet?
A: The Tokyo marathon. It's the last of the majors in which I have yet to compete and I have been saving it up for my retirement. Unfortunately, it looks as though it will be a challenge to get a race entry for the next few years at least.
Q: Why is Crusaders AC so special to you?
A: Leave the best to last! It would not be an overstatement to say that my life in Ireland has been transformed by joining Crusaders. I consider that I have so many deep friendships through the club and it is wonderful to be surrounded by such kindred spirits. What is great is that age, gender or background are no barriers. We all share a common goal of wanting to see everyone succeed in sport!
Is the Clubs head Coach and specializes in long distance. He trains the Marathon group and heads up the organization of the Docklands 5k Race each year.
Q: When did you first become interested in running?
A: I loved to run at and for my school and was a sprinter in those days, but I don't think the standard was particularly high. After a hiatus of more than 20 years I was shamed into getting fit again by work colleagues and family to train (with no coaching!) for the Marine Corps Marathon in Washington DC in the autumn of 1998 at the age of 42. My first race was the Cherry Blossom 10 miler in the spring of that year which I ran in 77 minutes and was hooked on long distance running.
Q: What is your favourite distance to race? Has that changed over time?
A: My favourite remains the 10 miler.
Q: What is your favourite marathon route?
A: I think it has to be New York with its bridges and long straights through the different boroughs, finishing up in Central Park. Huge vociferous crowds and iconic scenic views.
Q: You have a reputation for doing anything to make it on time to a race, taking planes, trains and automobiles - what’s your craziest story?
A: Without doubt it has to come from August 2016 for the Frank Duffy 10 miler, one of my favourite races of the year. It also incorporates the Dublin county championships. I had just entered a new age category and was anxious to run it, having scheduled to fly back from holiday in France the day before. Unfortunately, just before leaving Nice mid afternoon the Aer Lingus flight developed a mechanical and there were no other direct flights to Dublin. So, I got myself to London, arriving at about midnight, stayed in a hotel at Heathrow and took the first flight out the following morning. The race started at 10 and my flight arrived just before 9. My son picked me up with all my Crusaders running kit and I had to change into it as we were driving through the Port tunnel on our way to Phoenix Park. Needless to say, I was totally stressed out, plus the weather conditions were horrendous with driving rain. During the race I threw up at least 3 times, but I still managed to win Dublin gold in the age category...so it was all worth it! Haha!
Q: What's the best, and worst, part about being the Docklands 5k race director?
A: I used to direct plays at university and got a great deal of satisfaction from visualising how they might work at the beginning and then seeing the completed projects to some extent reflecting those visions. I get a similar sense of satisfaction with the Docklands 5k. The worst part is the worry that something might prevent it from happening on the night, or it might rain heavily or that participants might not enjoy the event. I also worry that the race might end up as a net cost to the club, which we were close to in its first running in 2015 when the chiptimer went into bankruptcy holding all the registration income.
Q: What have you learned about yourself through running?
A: I think the most important thing has been that in order to race successfully one has to be prepared to bear and almost embrace discomfort (to quote Jack Daniels). Finding out that I am capable of doing that has been a revelation!
Q: How has your relationship with running changed over the years?
A: Until I joined Crusaders in January 2011 my motto had always been to do as little training as possible to get what I considered to be decent results, and this showed in my marathon times. I was consistently a 3:33-3:50 marathon runner which I didn't believe I could lower. I also had no knowledge of the benefits of athletic club membership. Having joined Crusaders I realised how much I was missing out on the satisfaction of improving and also maintaining decent results at every distance. Within 9 months of having joined the club my marathon times dropped to below 3:15 and my half marathons from around 1:40 to sub 1:30 and so far I have consistently maintained those levels even though time is now against me! I suppose I moved from being a recreational runner to being a competitive one.
Q: As you step up your coaching post-retirement, what sort of new ideas will you bring to your coaching game?
A: I'm beginning to give it a great deal of thought and definitely I am always looking to tweak the approach if only to keep everything fresh for those interested in participating in my sessions. I would also like to see about one on one coaching as I should have more time on my hands to focus in that way.
Q: Where do you get your inspiration for your training plans?
A: I'm a real thief and love seeing sessions provided by other coaches that could help with providing variety into our weekly training. My inspiration has come from multiple sources including Renato Canova, an Italian coach of Kenyan runners, Peter Thompson, a coach based in Oregon, Chris Jones, ex-Athletics Ireland High performance coach, Jack Daniels and of course Michael McGovern who helped me on my way in 2011.
Q: What was your proudest running moment?
A: That's easy. Representing Ireland in the 5-Nations XC International in 2018 and being part of a bronze medal- winning team.
Q: What's your proudest moment as a coach?
A: There have been many. I am always so happy when I see anyone, to whom I might have provided a little help, achieve a PB and especially anyone breaking 3 hours for the first time in a marathon.
Q: What race would you like to do but haven't done yet?
A: The Tokyo marathon. It's the last of the majors in which I have yet to compete and I have been saving it up for my retirement. Unfortunately, it looks as though it will be a challenge to get a race entry for the next few years at least.
Q: Why is Crusaders AC so special to you?
A: Leave the best to last! It would not be an overstatement to say that my life in Ireland has been transformed by joining Crusaders. I consider that I have so many deep friendships through the club and it is wonderful to be surrounded by such kindred spirits. What is great is that age, gender or background are no barriers. We all share a common goal of wanting to see everyone succeed in sport!
Rebecca Fleming
Bex is our Ladies Captain, who's main task is to massage the truth of how horrific Cross Country races are so that members will sign up and join the club team. We're Joking we love cross country!
Q: When did you start your running journey?
A: I believe it was sometime in 2011
Q: Did anything in particular prompt you to start?
A: I was asked to join a relay team for the Dublin Staff Relay which involved running 5k.
Q: What made you join a club?
A: In October 2014, I completed my first (and only and probably last) marathon in Poland. I really enjoyed the training so decided to join a club.
Q: When did you join Crusaders? And, why Crusaders?
A: December 2014, I’ll never forget it. The track was closed at the time and we trained in Ringsend Park on Tuesday evenings. I took part in the Dublin Race Series in the summer of 2014 and always remember seeing lots of Crusaders singlets in the races and thought ok let’s check these guys out. Plus anyone I spoke to was always so friendly!
Q: What's your favourite distance to run?
A: This changes for me all the time - in terms of a race I do love 800m and At the moment I am really enjoying 3k after these virtual challenges.
Q: What's your favourite club session?
A: I love 12x400m
Q: What's your favourite race?
A: I always enjoy the MSB St Patricks Day 5km - running around the streets of Dublin is such a buzz and it’s a flat course. It’s also a memorable race as it was my first race in 2015 in my Cru singlet.
Q: What is your most memorable race?
A: I think it has to be the last race of the women’s Meet and Train Winter League in 2016 in Templelogue - we won the league that year and it was pretty close between us and Sportsworld, which added to the excitement of the race!
Q: Is there any race that you'd rather forget? (Sorry for bringing it up!)
A: None that pop to mind - I’ve definitely had moments during plenty of races where I thought this is the worst race of my life but as soon as I cross the line, catch my breath and have the chats with the Cru about their race and share my race experience I forget all about any tough moments.
Q: Do you prefer training in the winter or the summer?
A: 100% summer!
Q: Does anyone else in your family run?
A: My sister and brother run so we get to enjoy that together from time to time.
Q: Do / did you participate in any other sports?
A: I played basketball for a good few years during school and I was an Irish dancer too.
Q: Have you been running more or less during lockdown? (This interview was during lockdown)
A: I’ve been able to enjoy more of a routine with no work travel which means I have been running more and I am loving it!
Q: How did your 2K and 5K limit work out for you?
A: I was lucky to have the coast and some local parks within the limits so it was pretty good and I could vary my running routes.
Q: Where did you grow up?
A: I grew up in Celbridge Co. Kildare. Up the Lilly Whites!
Q: Where is your favourite place in the world to visit? (not necessarily running related)
A: Oh wow, so many places - I do love Barcelona, one of my favourite cities. I would like to get back to New Zealand again too.
Q: If you didn't live in Ireland where would you like to live?
A: Barcelona
Q: How was running in Malta? What sort of training and racing did you do there?
A: If it wasn’t for running I wouldn’t have met so many people during my time in Malta. I joined a local running club and we trained twice a week on a track and met for a long runs on a Sunday which was such a nice way to explore the island. Racing season was from October to May and then there was very little races during the summer months - it was too hot. I took part in road races - 5k, 10k and the Malta half marathon a few times which is the largest running event on the island and attracts lots of runners from abroad. I don’t miss 5:30am runs to beat the sun during the summer months though! Or the hills....they were everywhere!
Q: What makes you excited to be the ladies captain?
A: Our fantastic group of ladies in the club. What a team!! The enthusiasm to race, especially during the gruelling cross country season, is just wonderful! Every place counts girls!
Bex is our Ladies Captain, who's main task is to massage the truth of how horrific Cross Country races are so that members will sign up and join the club team. We're Joking we love cross country!
Q: When did you start your running journey?
A: I believe it was sometime in 2011
Q: Did anything in particular prompt you to start?
A: I was asked to join a relay team for the Dublin Staff Relay which involved running 5k.
Q: What made you join a club?
A: In October 2014, I completed my first (and only and probably last) marathon in Poland. I really enjoyed the training so decided to join a club.
Q: When did you join Crusaders? And, why Crusaders?
A: December 2014, I’ll never forget it. The track was closed at the time and we trained in Ringsend Park on Tuesday evenings. I took part in the Dublin Race Series in the summer of 2014 and always remember seeing lots of Crusaders singlets in the races and thought ok let’s check these guys out. Plus anyone I spoke to was always so friendly!
Q: What's your favourite distance to run?
A: This changes for me all the time - in terms of a race I do love 800m and At the moment I am really enjoying 3k after these virtual challenges.
Q: What's your favourite club session?
A: I love 12x400m
Q: What's your favourite race?
A: I always enjoy the MSB St Patricks Day 5km - running around the streets of Dublin is such a buzz and it’s a flat course. It’s also a memorable race as it was my first race in 2015 in my Cru singlet.
Q: What is your most memorable race?
A: I think it has to be the last race of the women’s Meet and Train Winter League in 2016 in Templelogue - we won the league that year and it was pretty close between us and Sportsworld, which added to the excitement of the race!
Q: Is there any race that you'd rather forget? (Sorry for bringing it up!)
A: None that pop to mind - I’ve definitely had moments during plenty of races where I thought this is the worst race of my life but as soon as I cross the line, catch my breath and have the chats with the Cru about their race and share my race experience I forget all about any tough moments.
Q: Do you prefer training in the winter or the summer?
A: 100% summer!
Q: Does anyone else in your family run?
A: My sister and brother run so we get to enjoy that together from time to time.
Q: Do / did you participate in any other sports?
A: I played basketball for a good few years during school and I was an Irish dancer too.
Q: Have you been running more or less during lockdown? (This interview was during lockdown)
A: I’ve been able to enjoy more of a routine with no work travel which means I have been running more and I am loving it!
Q: How did your 2K and 5K limit work out for you?
A: I was lucky to have the coast and some local parks within the limits so it was pretty good and I could vary my running routes.
Q: Where did you grow up?
A: I grew up in Celbridge Co. Kildare. Up the Lilly Whites!
Q: Where is your favourite place in the world to visit? (not necessarily running related)
A: Oh wow, so many places - I do love Barcelona, one of my favourite cities. I would like to get back to New Zealand again too.
Q: If you didn't live in Ireland where would you like to live?
A: Barcelona
Q: How was running in Malta? What sort of training and racing did you do there?
A: If it wasn’t for running I wouldn’t have met so many people during my time in Malta. I joined a local running club and we trained twice a week on a track and met for a long runs on a Sunday which was such a nice way to explore the island. Racing season was from October to May and then there was very little races during the summer months - it was too hot. I took part in road races - 5k, 10k and the Malta half marathon a few times which is the largest running event on the island and attracts lots of runners from abroad. I don’t miss 5:30am runs to beat the sun during the summer months though! Or the hills....they were everywhere!
Q: What makes you excited to be the ladies captain?
A: Our fantastic group of ladies in the club. What a team!! The enthusiasm to race, especially during the gruelling cross country season, is just wonderful! Every place counts girls!
Paul Kelly
Is our club Social Officer, he didn't answer questions but wrote a very flattering piece about himself in the 3rd person.
Paul also referred to as the Club hunk... by himself, is as much a myth as he is legend in his own time. Born in Dublin not that long ago at all really, still very much in his formative years. Joining Crusaders in 2013 he managed to lose 5 stone and most of his hair, but the hair part was hereditary. He has become a pillar of the club community where he has become an assistant coach with the Fit 4 Life group.
He enjoys writing in the 3rd person and a few years after joining the club he realized his goal of becoming good enough at running to be slightly below average at middle distance. Currently he is working on achieving a sub 3 minute for the 800 meters and bringing in a new Couch to 5K program for the club with the help of the Fit 4 Life Coaches.
As social officer his main role is to organize the club socials with the help of the Social Committee. Paul represents the social committee on the management committee and works with the management committee with organizing major events and budgeting for different events.
The social committee liaises with venues on behalf of the club and deals with event logistics. They also research new and exciting events to host. Events range from novelty races, to club dinners, and everything in between.
Is our club Social Officer, he didn't answer questions but wrote a very flattering piece about himself in the 3rd person.
Paul also referred to as the Club hunk... by himself, is as much a myth as he is legend in his own time. Born in Dublin not that long ago at all really, still very much in his formative years. Joining Crusaders in 2013 he managed to lose 5 stone and most of his hair, but the hair part was hereditary. He has become a pillar of the club community where he has become an assistant coach with the Fit 4 Life group.
He enjoys writing in the 3rd person and a few years after joining the club he realized his goal of becoming good enough at running to be slightly below average at middle distance. Currently he is working on achieving a sub 3 minute for the 800 meters and bringing in a new Couch to 5K program for the club with the help of the Fit 4 Life Coaches.
As social officer his main role is to organize the club socials with the help of the Social Committee. Paul represents the social committee on the management committee and works with the management committee with organizing major events and budgeting for different events.
The social committee liaises with venues on behalf of the club and deals with event logistics. They also research new and exciting events to host. Events range from novelty races, to club dinners, and everything in between.
Michael Kiely
Is an ex Men's captain in the club. A Tipperary man of humble origins, Michael joined Crusader’s in 2013, his aspiring hurling career (some might say delusional) having come to an end many, many years earlier.
Michael took up running in his mid-twenties, initially to support a revival of said hurling career. Realising quite early on that a basic level of fitness couldn’t mask his multiple deficiencies in every other aspect of the game, he decided to abandon ship and focus completely on the running aspect of things.
Beginning his running career as a marathoner, Michael has tried his hand at almost every distance from 400m and upwards over the years, before landing on his true passion with the 1500m. Unfortunately, the metric mile hasn’t shown a reciprocal level of kindness to him over the years. He does have a sneaking suspicion that some of those tracks were measuring long. His Garmin 1500m PB is definitely sub 4
Michael’s role as Men’s Captain was to recruit, manage and enter teams in the various club championship events during the year, including cross country races, the national road relays and the national track and field league.
Is an ex Men's captain in the club. A Tipperary man of humble origins, Michael joined Crusader’s in 2013, his aspiring hurling career (some might say delusional) having come to an end many, many years earlier.
Michael took up running in his mid-twenties, initially to support a revival of said hurling career. Realising quite early on that a basic level of fitness couldn’t mask his multiple deficiencies in every other aspect of the game, he decided to abandon ship and focus completely on the running aspect of things.
Beginning his running career as a marathoner, Michael has tried his hand at almost every distance from 400m and upwards over the years, before landing on his true passion with the 1500m. Unfortunately, the metric mile hasn’t shown a reciprocal level of kindness to him over the years. He does have a sneaking suspicion that some of those tracks were measuring long. His Garmin 1500m PB is definitely sub 4
Michael’s role as Men’s Captain was to recruit, manage and enter teams in the various club championship events during the year, including cross country races, the national road relays and the national track and field league.