Dealing with a poor race performance

you implement a new strength routine? Perhaps you tried a di erent race strategy. Even if it didn't work out, that is an experience that will bene t you later.

Apart from e Marathon, Tullaroan Athletics Club has a number of major events throughout the year. On Easter Sunday morning, they appropriately hold their annual Easter Sunday Bunny Run as e Easter Bunny makes an appearance. e Easter Bunny Run is a family fun lled morning that brings the community together in such a wonderful atmosphere on a very special day.

Another event they run is the aptly named "Run O e Pudding" that is held over e Christmas period. e "Run O e Pudding" has a variety of distances almost identical to tomorrow's Marathon, as on the ere is a wonderful community spirit particularly among the events hosted by Tullaroan Athletics Club, and that will most certainly be seen tomorrow with e Tullaroan Marathon.

As well as e Tullaroan Marathon, their is a BeSpoke Medal for anyone who completes e Easter Sunday Bunny Run and e "Run O e Pudding".

It will begin from 7am tomorrow morning (Saturday) with e Ultra Marathon and with the other races following on afterwards, Tullaroan will be very busy all day in particular for an event where preparations would have begun several months ago.

Stewards will be busy and they will be spread out at various points for the respective races, and with a whole host

As mentioned, e Ultra Marathon commences proceedings from 7am tomorrow morning(Saturday), followed by the Full Marathon at 8.30am, Half Marathon at 9.30am, 10KM at 10am, with e 5KM starting at 10.15am. ere will be plenty of water stops across the various distances, while at various stops their will be Coca Cola, Jellies and Fruit.

For anyone who has registered for tomorrow, they can collect their number from 6.30pm to 8pm this evening (Friday) and also tomorrow morning (Saturday) from 6am until 30 minutes before the start of the race they are entered in. Check out tullaroanmarathon.com for further details on tomorrow's race. is a family friendly event for every member of the family to enjoy on what will be a great day out.

God knows I know all about this one! While I might have All Ireland titles and some very good times to my name I have had a host of bad races. Don’t let the defeats go to your heart and the victories go to your head is an expression I try live by. With that being said here is some advice about getting over a bad performance and making sure you don’t get into a negative cycle

1. ink positive

As cliché as it may sound, "glass half-full" individuals tend to perform better over the long-term than "half-empty" personalities. As acclaimed sport psychologist Stan Beecham notes in his best-selling book Elite Minds, " ose who can nish even the worst of competition and training periods by noting where advancements were made will almost always outperform those who rst point out failures."

What to do?

Begin with an old-school checklist. No matter your disappointments, write a list of what is going well. Perhaps you averaged more overall volume than ever before. Did

Remember to begin with the positives, because there are always positives. Mitigation can also be powerful. Did your marathon not go well due to heat and humidity? at isn't an excuse--it is a mitigating circumstance. Letting yourself o the hook is a sign of strength, not weakness.

2. Treat the race like you had run well- Take a rest

One of the most common mistakes in endurance athletics is doubling down (a.k.a. intensifying training), when training and racing are not going well. But nine times out of 10, those who double down dig themselves into a further hole and exacerbate whatever issue is contributing to their poor performance. I see this so much two runners compete one runs well the other does poorly. e person who ran well is conservative over the next few days allowing the body to recover and thus allowing further good performances. e person who ran poorly is frustrated and takes that frustration out by training harder, thus digging further into the hole.

As the late great British Coach Harry Wilson used to say, "Rest is not the absence of training, but rather part of it." One of the best ways to begin hitting your reset button is to begin by taking a step back. My recommendation is a typical 20 to 22 rest cycle, consisting of 6 to 7 days total o from running (I recommend walking for continued blood ow), followed by 14 days of "day on, day o " running. On these days, you will alternate between short 25 to 30-minute runs for "on" days and no running for "o " days.

3. Request a second opinion

Very few individuals can be wholeheartedly objective about their own training, particularly when things are not going well. If you're struggling with your training, have a knowledgeable and trustworthy coach or advisor review your logs. Often an in-depth look into the training and lifestyle habits of most athletes can be the key to reversing a downward trend.

It's worth noting that tness and performance plateaus will happen in running, as with any other endurance sports. Have you been implementing the same training volume and intensity for years and years? If so, you may want to make a few tweaks. While nding a sound philosophy that suits you is important, approaching training and racing the exact same way each year and expecting di erent results--well we all know what that's called.

BY NIALL SHERRY SPORTS EDITOR SPORTSEDITORKILKENNYOBSERVER.IE

Leinster Senior Hurling Championship

Chadwicks Wexford Park

Wexford 4-23

Kilkenny 5-18 e game started at a hectic pace with the home side getting the scoreboard moving courtesy of a Lee Chin free in the opening minute.

It’s hard to know where to begin. is contest had a little bit of everything, a delayed start, goals galore, injuries, points, Eoin Cody at the treble, the enigmatic Lee Chin hitting 1-10 and a result which meant Kilkenny will face-o against Galway in the Leinster nal next week while Wexford secured their senior hurling status for 2024. All in the space of 70-odd minutes in a sunny and packed Chadwicks Wexford Park.

Just under 9,800 witnessed the spectacle that had social media going into overdrive on Sunday evening.

Gaels asked “How could Westmeath beat Wexford but Kilkenny couldn’t?” at was probably a watered-down version of many comments.

Derek Lyng made three changes to the starting team named in advance of the nal group game clash. Padraig Walsh, Walter Walsh and Billy Drennan came in for Richie Reid, Paddy Deegan and Billy Ryan respectively. Interestingly, Mikey Carey and Richie Hogan were also added to the sub’s bench.

Kilkenny’s response in the sunshine was emphatic. omastown’s John Donnelly went on one of his marauding runs as the gap opened up in front of him. e centreforward found his captain with a lovely hand pass and the Shamrocks Ballyhale man ri ed the sliotar beyond James Lawlor in the Wexford goal.

Adrian Mullen and Lee Chin exchanged points from play, before the second green ag of the day was raised. Walter Walsh took possession and once again made straight for the danger zone. e Yellowbellies defence parted like the red sea and the Tullogher Rosbercon man said thank you very much. Walter popped a pass to his left where Martin Keoghan was lurking and Mossy did what Mossy does – Goal! A 5-point lead after just 5 minutes, 2 majors already – crazy stu !

Rapparees Kevin Foley then pointed to try and settle the home crowd’s undoubted nerves, but the Cats hit the next three score, all from play via Eoin Cody and Conahy Shamrocks Tom Phelan with a lovely brace. e rst of three enforced Kilkenny substitutions then arrived in the 11th minute with Erins Own’s Conor Delaney replacing O’Loughlin’s Mikey Butler. Wexford got the next two points, thanks to e orts from Rory O’Connor and Chin while the second sub appeared for the visitors as Billy Ryan replaced Tullaroan’s Mossy Keoghan on 13