Hazelwood College – Page 107 – Hazelwood College

Parent Council 5k Training Schedule

The Parents Council have provided us with the following training schedule for the upcoming 5k Run/Walk

Schedule source: www.halhigdon.com

5-K Training: Novice

Training for your first 5-K

HOW MUCH DO YOU NEED TO TRAIN to be able to run your first 5-K race? Some individuals who possess a reasonably good level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 3 miles on very little training. They might be sore the week after the race, but they still could finish.

But if you’ve made the decision to run a 5-K race, you might as well do it right. This is an eight-week training schedule to help get you to the finish line. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking.

Start the first couple of weeks by walking for 2 mins then running for 2 mins – building up running for 4 mins walking for 2 mins etc.

The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway.

Rest: The most important day in any beginning or intermediate running program is rest. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.

Run: Put one foot in front of the other and run. It sounds pretty simple, and it is. Don’t worry about how fast you run; just cover the distance–or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn’t always easy for beginners, so don’t push too hard or too fast.

Walk/Run: This is a combination of running and walking, suggested for those in-between days when you want to do some running, but only some. There’s nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Use your own judgment. Run until you begin to feel fatigued, then walk until recovered. Run. Walk. Run. Walk. Another option for in-between days is to do some cross-training: biking, swimming or just plain walking. You get a little exercise, but not so much that you are fatigued for the next day’s running workout.

Walk: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, we suggest that you go for an hour-long walk on the day after your longest run. Don’t worry about how fast you walk, or how much distance you cover. Take time to stop and sniff the flowers or enjoy a scenic view. Not all training should be difficult. If a 60-minute walk seems too much at first, begin with about 30 minutes and add 5 minutes a week until you reach 60 minutes.

The following schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule. The progression below suggests adding a quarter-mile to most runs each week. That’s one lap on most outdoor tracks. If you train on the roads, or on trails, it’s more difficult to measure precisely how far you run. So don’t worry about it. Approximate the distance. Feel free to make minor modifications to suit your work and family schedule.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or run/walk	1.5 mile run/walk	Rest or run/walk	1.5 mile run/walk	Rest	1.5 mile run/walk	30-60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 m run	Rest or run/walk	1.5 m run	Rest	2 m run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

Annual School Concert and Variety Show

This years annual school concert will take place on the 27th, 28th, 29th March. The concert will commence each night at 7.30p.m. Tickets can be purchased in advance through Reception. Ticket prices are as before; €10 for adults €5 for Children/OAP’s. This years show is based on excerpts of the musical West Side Story, preceeded by the annual Variety Show

Science Fieldtrip to Dublin and Northern Ireland

Picture 1: Hazelwood College student Amy Murphy on her recent Science Fieldtrip to the Armagh Planetarium. Amy was among the group that learned about the origins of the universe.

Picture 2: Michael Stack (left) and Sophie Murphy (right), both second year students, on their recent Science Fieldtrip, at Armagh Planetarium.

Picture 3: Darragh Stack and Michael Brennan, both second years, on the Hazelwood College Science Fieldtrip.

Picture 4 Pictured are (from left to right) Orlaith Hennessey, Blaithín Matthews, Zoe Ahern, Katie Browne, Molly Kirwan, Ms. Noreen Daly, Aisling Enright, Megan Nolan at the Belfast Waterfront, during the Hazelwood College Science Fieldtrip to Belfast.

Picture 5: Hazelwood College students pictured at the Titanic Exhibition in Belfast. Pictured are (from left to right) Eugene Barrett, Colm McMahon, Eoin Enright, Cillian Shine and Michael Ryan.

Picture 6: Hazelwood College second year students pictured outside the Natural History Museum in Belfast, during their recent Science Fieldtrip to Belfast

Picture 7 Pictured are back row (Left to right) Lorna Mulqueen, Ciara O’ Callaghan, Ciara O’ Flynn, Lorna Donegan, Amy Murphy, Sophe Murphy, Edel O’ Flynn and Ms. Marie O’ Connor. Front Row (left to right) Clodagh Walsh, Eliza Reidy, Eilish Reidy, Deborah Lynch and Samantha O’Dea

Picture 8 Hazelwood College students on their Science fieldtrip to Belfast outside Belfast Zoo.

Junk Kouture 2015

Please vote for our Transition Year Students Abigail and Grainne who are through to the regional finals of the fashion design competition Junk Kouture.

Please vote every day this week by clicking on to the ‘Voting’ button below.

This will take you to Facebook, once there click ‘Select Vote’, then select the ‘South Region’ and vote for the dress called Silver Sweetheart.

NB: You can vote every day but only once a day. Please remember to vote at home as Facebook is not accessible in school

Hazelwood Hoops Heroics-Dramatic Last Minute Win

On Wednesday 11th February, Hazelwood first year basketball team ventured to Croom Community Centre to play Colaiste Ciaran Croom’s talented first year team in the County Limerick First Year Basketball Competition. It was a slow start to the match with Ciara McCarthy scoring a lay-up in the last few minutes of the first quarter and great defence was mounted by Aine O’ Sullivan and Emma Healy. Croom’s team dominated in the second quarter even though our girls, such as Melissa Duggan, Lauren O Brien and Rachel Doody made a great effort. This left the score 18-10 in favour of the home side. In the third quarter, Hazelwood’s girls bounced back with Aisling Shanahan scoring a lovely lay-up , Ellen Reidy scoring another lay-up and Evelyne Mancasola scored a free shot. The score by the end of the third quarter was 20-15 to Croom. In the last quarter our girls came back fighting with Evelyne Mancasola scoring another free shot aswell as a lay-up. There was another score by Ellen Reidy and Sarah Enright saved the match by scoring the winning basket. It ended on a score line of 21-20 a dramatic narrow win by Hazelwood. It was an excellent game and Mr.Halpin definitely brought the luck with him!

Stryker Scholarship

Hazelwood College graduate Michael Keyes, who is a current University of Limerick student, is pictured here receiving a scholarship from the Stryker Company. Pictured are (from left to right) Hazelwood College Principal Mr Brendan Burke, Annette Costello, Team Lead SLMS and Training Programmes for Stryker, Michael Keyes, Professor Paul McCutcheon, Vice President (Academic) and Registrar of University of Limerick. and Siobhan Kennedy HR Business Partner for Stryker.

Munster Colleges Football

Hazelwood College 16 1/2 Munster Colleges Football team who emerged comprehensive winners against on a score line of 5-8 to 1-9. Back row (from left to right): Sean Madigan, Micheál Begley, Evan O’Flynn, Alex Culhane, Damien Burke, Jonathan Sheahan, Brian Buckley and James McDermott. Front Row (left to right): Evan Coleman, Luke Ryan, Cian Magner Flynn, Dean Collins, Connor McCarthy, Colin O’Brien and Darragh Lane.

Burren Visit

Sixth Year Geography students from Hazelwood College are pictured here on their visit to the Burren region in Clare, as part of their Leaving Certificate studies. They are pictured here receiving instruction on their Geographical Investigation of the Burren. Pictured are (from left to right) Alan Mc Aree, Mariah Culloty, Padraig Aherne, Alan Cronin, Ciara Mc Carthy, Kieran Guina, Aisling Stack, John Walsh, Shane Murphy, Roisin Noonan, Lyon Lenihan, Grainne Fitzgibbon, Lorriane Morrissey, Selina Kiely, Darragh O’ Brien, Sam Long, Bridget O’ Leary, Rachel Lane and Sophie Connelly.

Limerick City Gallery of Art

Hazelwood College senior cycle art students are pictured in the course of the visit to the recently. During their fieldtrip to Limerick City the group visited both the Limerick City Gallery and the Hunt Museum. Pictured are (from left to right) Leighanne Shanahan, Chloe O’Connell, Grace Morey, Alannah Matthews, Lyon Lenihan, Eleni Mckenzie, Ellie Stone, Caroline O’Flynn, Ms. Maria Curtin (Hazelwood College Art teacher), Briana O’Connor, Lynda Browne, Tony O’Shaughnessy, Eimear O’Brien, Alan McAree, Michelle McCarthy, Aisling O’Donnell, Tara O’Donnell, Kayleigh O’Brien, Cian Larkin, Louisa Dempsey, Shauna Bourke, Danielle Mulcahy, Megan Banks, Lara Grufferty, Megan Roberts, Maria Larkin, Ita Walsh and Donna Mulcahy. Missing from photograph was Mr Keith Rahilly (Hazelwood College Art teacher).

Hazelwood Ladies Crowned Munster Champions

Hazelwood: 5-08
Meanscoil San Nioclás: 1-04

On 17th January 2015, the Hazelwood Senior Ladies’ Football Team were crowned Munster Champions after a tough battle with Meanscoil San Nioclás from An Rinn, Waterford. The match was played in Glanworth, Co. Cork, and heavy underfoot conditions and bitter cold proved challenging for both sides.

From the whistle, it was clear that both teams had similar intentions, and it took 12 minutes for the first score to be registered on the board, after Laura Stack finished a good passage of play from Hazelwood forwards with a point. It wasn’t long before Meanscoil levelled the score after a pointed free. Hazelwood pulled away in the next 10 minutes with points from Tara Fitzgibbon and Laura Stack, and Cliona O Callaghan found the net to give Hazelwood a five point lead. Meanscoil responded well and scored two points in reply. With 5 minutes left in the opening half, both sides were pushing for scores before half time and Hazelwood were rewarded for their efforts with a point from the left boot of Cliona O Callaghan and a goal from Emily Rose Mulcahy giving them the advantage at half time. The half time score read 2-4 to 0-3 points in favour of Hazelwood.

After being refreshed at half time, both sides took to the field for the second half. Meanscoil had a better start to this half, and began putting pressure on the Hazelwood girls. However, having failed to convert all of their chances they only scored one point in their 10 minute purple patch. Hazelwood found their feet again after points from Katie McCarthy and Tara Fitzgibbon, but Meanscoil quickly responded with a well taken goal after dividing the Hazelwood defence. This left 5 points between the sides, and Meanscoil had the crowd’s support and the momentum entering the final quarter. The Waterford side had several chances to reduce the deficit, but missed frees as well as two top drawer saves from Hazelwood goalkeeper Rebecca McGuinness prevented them from clawing their way back. Hazelwood took advantage of Meanscoil’s inaccuracy, and with 8 minutes left on the clock, Hazelwood hit 3 goals in 3 minutes to finish the game as a contest, one from Katie McCarthy and two from Laura Stack. As the Meanscoil girls’ heads dropped, Hazelwood thoughts turned to celebrations as Laura Stack pointed from play and Chloe O’Brien finished the game with a superb point after an individual run of the length of the field. When the final whistle blew Hazelwood players and supporters rejoiced, with the Munster title heading to Dromcollogher. The final score read 5-08 to 1-04.
Cliona O Callaghan was awarded Player of the Match and Jerome Casey, Munster Treasurer, presented the cup to Hazelwood Captain Ciara McCarthy. On behalf of the team, Ciara thanked referee Shaun Cronin, manager Tom Halpin, coach Moss McCarthy and assistant coach Siobhán McCarthy. This was a well-deserved win for the girls, as they trained very hard, even twice over the Christmas holidays! Hopefully more silverware will come their way throughout the year.

Scorers: Laura Stack (2-03), Cliona O’ Callaghan (1-01), Katie McCarthy (1-01), Emily Rose Mulcahy (1-00), Tara Fitzgibbon (0-02), Chloe O Brien (0-01).

Team: Rebecca McGuinness, Claire Sweeney, Ciara McCarthy, Meadbh McCarthy, Cathy Foley, Chloe O Brien, Norma O Sullivan, Bríd Flanagan, Megan Fitzgibbon, Sarah Shanahan, Tara Fitzgibbon, Cliona O Callaghan, Katie McCarthy, Laura Stack, Emily Rose Mulcahy.
Subs Used: Áine Cunningham, Ellanna Mulcahy, Briana O’ Connor, Aoife McMahon, Marie Danaher.
Subs: Donna Mulcahy, Sharon Carmody, Emma Sheehan, Sarah Sheehan, Róisín Cunningham, Ava Mullane, Laura Enright.

Picture 1: Back Row (left to right): Mr Tom Halpin, Roisin Cunningham, Sarah Sheahan, Laura Stack, Bríd Flanagan, Cathy Foley, Emma Sheehan, Sharon Carmady, Rebecca McGuinness, Claire Sweeney, Katie McCarthy, Medhb McCarthy, Cliona O’Callaghan, Norma O’Sullivan, Laura Enright, Donna Mulcahy, Moss McCarthy, holding Muiris McCarthy aloft. Front Row (left to right): Briana O’Connor, Marie Danneher, Ava Mullane, Tara Fitzgibbon, Emily Rose Mulcahy, Ellana Mulcahy, Áine Cunningham, Chloe O’Brien, Ciara McCarthy, Sarah Shanhan, Megan Fitzgibbon and Aoife McMahon

Picture 2: Pictured from left to right Ciara McCarthy, Mr Tom Halpin coach of the Hazelwood College Senior Ladies’ Football team and Sarah Shanahan.

Picture 3: Hazelwood College’s Cliona O Callaghan being presented with her Player of the Match trophy by Paul Murphy

Picture 4: Hazelwood College Senior Ladies’ Football captain Ciara McCarthy (left) being presented with the cup by Jerome Donovan

Picture 5: Pictured from left to right Hannah dePaor, captain of Mean Scoil, referee Mr Sean Cronin and Ciara McCarthy, captain of the Senior Ladies’ Football team