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Geraldine Finegan | Interveiw with Gerry Kelly.

4/4/2017

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Interveiw with Gerry Kelly LMFM 04/04/2017..
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Geraldine Finegan | WMA Championships Deagu, South Korea. Part one

1/4/2017

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 I arrived in DEAGU, South Korea 2 days before my event. This allowed for time to adjust to the 9 hour time difference the food and the swelling that follows after flying for nearly 30 hours. +I was lucky to be staying in a beautiful hotel called Instar about 5km from the venue which had a large Jacuzzi 2 large showers and y=the most amazing gadget a heated toilet . This was so much fun and a joy to use as it the toilet was electric and had 20 buttons to make your experience in the bathroom a pleasure washing with different sprays and drying yes you heard it right drying and heating. A thing of the future as most good hotels, gyms and public places had them.
Breakfast was a shock, boiled rice, spinach soup, corn, fruit cocktail and a selection of garlic vegetables like cabbage, kale and white bait fish in peanuts. So as you can imagine it was difficult to adapt to and lucky I brought some good supplements like Triotein, whey protein shake and protein bars with me as there was no sign of eggs or porridge anywhere. Always be ready for the worst scenario take emergency food with you like rice cakes oat bars as I also had the experience of foreign trips I knew this would help my preparation.
Next thing to remember is going for an easy run or walk to help disperse the swelling in ankles and feet after travelling. This can be assisted by wearing calf supports or tight skins to help with compression and which helps stop swelling in flight.
I visited the venue to check out the call room and technical support, collect numbers and check travel time to and from hotel to competition site. Sometimes it is better not to depend on buses or shuttle courtesy buses but book a taxi that knows the venue regularly to be assured of correct arrival to allow perfect warm up timings.
Keeping  life as normal as possible like sleeping at a regular time and getting enough sleep before the competition is important as is eating correct nutrition and regular supplementation to have your body at peak condition before competing. I recommend omega 3, glucosamine, turmeric, shark cartilage, aloe Vera, amino acids, vitamins, minerals, Creatine, L carnitine, b vitamins and a few other supplements dependent on the individuals needs  like glutamine. I am a qualified nutritionist and I would not advise people just to start taking anything without consulting a qualified practitioner.


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Geraldine Finegan | Last session before your big competition..

18/3/2017

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What I recommend is a slow gentle warm up with exercises to loosen the joints before warming up the muscles. This includes things like shoulder circles backwards leg swings in all directions and all planes. Backward rolls to open the hip joint forward deadlift with no weight forward kicks and backward kicks walking for 20m then stair running for up to 5 seconds up several steps to warm up the ankles and arms. Forward and reverse shot or medicine ball throws for stomach and back muscles. Then speed reaction drills to warm up the nervous system to respond quickly like lying siting or kneeing down to run over 15m distances.
I think relaxed fast short runs are adequate to run out your legs over 30 to 80m dependant on the distance of the race you have to run in competition. Increasing runs are usually good e. g.
.80% for 30m 90% for 30m
For splitting the run into 3 parts and increase the intensity from 80 to 90 to 100%
Changing the tempo gives you time to think about your technique in the last session especially if you have a weak point like low hips or rotating your upper body too much, swinging your arms to wide or rising too soon; these slower phases give you time to think to relax to improve  on the weak points.
90% is 10% easier  perhaps the few percent you need to  help give you more focus on the day  when there is so many little things to remember even before you leave the blocks. 
Getting into the blocks is an art in itself which can take years to master getting up from a low crouch to press on a block at the right angel to hit top speed in the shortest distance and hold that speed for the longest time.
Whew I am exhausted. I can’t wait to get on the aeroplane to make the final preparations on arrival at the destination for this year’s World Indoors in Daegu outside Seoul in South Korea. Will try to keep you all posted as the time difference is 9 hours 

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Geraldine Finegan | Biceps and Triceps.

13/3/2017

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One of my favourite quick workouts when you have only 5 mins is a triple drop set for the biceps. Tale 3 weights one heavy, one medium and one light. For example for a   fit woman 8kg 7kg 6kg  or s beginner lady 5kg 4kg 3kg. Then start with the heaviest wright and do 10 repetitions with 10 seconds or less recovery do 10 more reps with the medium weight and finally with only 10 seconds or less recovery lift the lightest weight and do the final 10 reps totalling 30 reps on one arm then begin the same triple drop set on the other bicep so both arms have completed 30 reps. This gives the arms more definition and pump especially if you are concerned about how your arms look with summer coming.
If you have time to balance the workout you can do similar with triceps. I prefer to burn fat and tone the triceps though. To do this you do a much higher repetition with lighter weights perhaps 15 to 25 reps of 3 to 5kgs. Then extend the arm above your head and drop the hand behind your back leaving the elbow close to your head supporting the elbow joint with the other hand. Always repeat on one arm and the other evenly. This is called triceps kickbacks. There are a few exercises that give a similar toned effect on the triceps and these can be followed on the same day if you progress slowly and wisely with weights and repetitions increasing every 2 to 4 weeks
.TRICEP EXTENSIONS
One of my favourite quick workouts when you have only 5 mins is a triple drop set for the biceps. Tale 3 weights one heavy one medium and one light for example for a woman 8kg 7kg 6kg  or s beginner lady 5kg 4kg 3kg. Then start with the heaviest wright and do 10 repetitions with 10 seconds or less recovery for 10 more reps with the medium weight and finally with only 10 seconds or less recovery lift the lightest weight and do the final 10 reps totalling 30 reps on one arm then begin the same triple drop set on the other bicep so bath arms have completed 30 reps.
TRICEP DIPS
CLOSE BODY PRESSUPS
These all work the back of the arm and need high repetition and a low weight to give a sculpted look.

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Geraldine Finegan | Last session of weights before World Championships.

10/3/2017

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During the run up to a major competition such as World or European championships athletes should drop weights so as the muscles are not tired. Athletes should also drop reps down to about 3to 6 reps. Sets should be limited to 3 sets from 5or 6 and recovery between at 1 minute. The weight you lift is all relative to what you have been doing before. Dynamic lifts for explosion and power re recommended. This is not a time about getting fit but instead a time to remain fit and injury free.
Many athletes make the mistake to run too hard or run too long or lift too heavy. Tapering your training is so important that it can make the difference in performing a personal best or not. I recently competed in Provincial championships and broke 2 championship records one a national record in the200m and 400m. The following week I broke both of these records again due to correct preparation.
Before major or important competitions it is best to take part in 2 to 3 events to practice your tactics and be better prepared for the big event. It has been my experience that volunteers and officials even though they may try their best always make mistakes at each event which can be divesting to the athletes performance.
One recent Provincial event this month was run with no timing no electronic timing or hand timing. No problem unless you’re trying to break a national or championship best.
The following week not only did they not find my entry at check in for 55 minutes they also brought the first field event forward by 30 mins. This can lead to stress no focus, confusion and injury as warm-up either does not happen or is cut short.
It takes a very experienced athlete and a lot of focus to overcome the mistakes by organizers and volunteers.

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Geraldine Finegan | The importance of warming up outside when competing indoors

2/3/2017

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Remember that indoors competition usually means warming up and spending most of the day indoors with no oxygen from fresh air to fuel your body. This relates to all athletes all ages so parents and coaches need to know that competing indoors does not mean you have to warm up indoors. Please remember to were possible warm up outside even if it is cold to fuel your body’s energy reserve's before and also to help with recovery after the event. I was competing recently and had 5 events during the day beginning with warm up at 9am and competing almost every hour and a half with different track and Feld event finishing off with a 400m at 7pm. The indoor arena even though it had numerous exit doors were alarmed and closed preventing fresh oxygen from entering. Many athletes were complaining of being tired sleepy and not motivational, losing their drive to even compete. As the day continued many young athletes were pulling muscles as warmup were not being done and muscles unable to respond to this new state of deoxygenation. 
The answer is simple preparation.
 Warm think layers gloves hats and a willing mind to get outside and warm up.  Throughout the day take a walk outside and do some swings easy strides fill up on the oxygen that is not stale and return rejuvenated and fired up ready to compete rather than sit watching others and getting tired. If this is your day and it’s important for you to test were your fitness is then make the warm up count.

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It's not just about your training time.

21/2/2017

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So many times I remind my athletes that they are athletes 24-7! Of course you don't need to (nor should you) think about training every waking minute of your daily life. However, don't be surprised when something you do (or think) away from practise, impacts negatively on your next training session or competition. It is the time we spend away from and around our training that supports the effectiveness of what we achieve during practice time.
As an analogy, think of holding your sports career in the palms of your hands like water. The water represents your career, your abilities and achievements. Your fingers represent the hard work and the many facets of your training along with your focus. However, the gaps between your fingers represent the time between training sessions and competitions along with any detrimental character traits! Poor discipline, a sloppy approach, careless actions, negativity, self doubt, poor self talk etc... the list is long.
​It is not uncommon to see the athlete who is continually late for training or forgets pieces of kit to then go on and reap what they have sown by missing 'call up' at a major Championships or turn up to compete having forgotten something integral to their performance. If the time between training sessions is spent in a counterproductive way then don't be surprised if the effectiveness of your training effort is dramatically reduced or compromised. If the 'gaps' are allowed to open then your sports career and potential will literally slip through your fingers...
This time between training sessions should reflect an awareness of any possible physical AND psychological negativity that might lessen the effectiveness of your training or your ongoing development. So, try to eradicate or minimise negative thinking in EVERY aspect of your life. Try also to conduct yourself physically in a way that will not impact poorly on your next training session. This could be something as simple as slouching in a chair all evening watching TV and then finding that your lower back becomes tender and sore, because that will most definitely impact negatively on your training time. Maybe, you now see that what you do AWAY from your training can and WILL impact on the effectiveness of your training effort. Learn to utilise ALL of your time in a harmonious and effective way. It is absolutely the key to maximising your effort and abilities.
After all, YOU are in charge of your sports career AND your daily life. Keep a firm grip and enjoy your success....


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Multi-event Preparation

18/2/2017

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In preparation for indoor pentathlon multi events competitions I like to focus on sprinting heavy weights less reps and technique training. I took part in the winter indoor competitions in Jordanstown outside Belfast which were one of the best run events I have been at . The athletes came first with volunteers and officials helping putting the needs of the athletes first while competing. This meant correct timing smooth running and fair measuring to all ages and category alike. I broke the National record at shot putt with a throw of 11.43 indoors and then went on to brake the triple jump national record in 9.33. *
Training has to be balanced or a weak event will let your overall position and points down .explosion and power are essential. Having confidence in each event helps tremendously especially with high jump and 800m.Having a positive optimist approach to some events can help mentally and physically .Being good at  all the events is a help but it is best to be really good in one event at least which can save the day when you need extra points. Mine was always the 800m but as I have matured and aged its now the huddles that can be the winning event.
Indoor events have usually a better crowd atmosphere with the crowds cheering you on it can be more motivating than in an outdoor event with a 400m track . The spectators can almost push you to the line with an invisible wind. Even though there is no wind to run against or weather issues there is less oxygen in the arena as there is usually no windows or external doors open to allow oxygen in that is fresh. Therefore it is my advice to always be prepared for an outdoor warm up to load up on fresh energy before the 5 events begin and in between events if possible too.
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World Masters Championships Finland

18/4/2012

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 I was competing at the World Championships in Finland in a place 4 hours away from Helsinki by bus called Jyvaskyla. I came home with 3 silver medals a 4th 5th 6th and 7th place in total and two new Irish masters’ records. I competed in over 13 events in total in the 4 days I competed. I was known to the locals as Super woman for competing in so many events, but this is not out of the ordinary as a 93 year old from Canada known as Olga to her friends competed in 12 events and broke 3 World records. Now that is a super Woman, to high jump and competes at her young age.

I began with the Pentathlon event and was up against the best long jumper in the world, Petra Baejac from France who jumps over 5 metres 60 and 1 metre 60 in the high jump and although she was not on par she won the individual long jump and 60m hurdles as well as the pentathlon. I was not easily beaten as I won the shot put with a season best of 10.54 and then raced to first place in the final event of the pentathlon the 800m beating Petra by 15 seconds but it was not enough for the overall gold medal this time. I hope to begin training for the high and long jump in the local track St Colman’s which has just been built and completed last week. So look out Petra I seek revenge.

 The next event was the 60m sprint. I broke the Irish record running 8.8 to make the final the next day where I was unable to improve the time and finished 7th. The 800m individual final was the next day along with the shot putt. The first lap was run in 70 seconds and was tightly contested with two athletes nipping my heel twice I was clipped and had to chop my stride to avoid being pushed as the last lap was a sprint to the finish line and another disappointing final sprint out of the medals but three seconds faster than the Pentathlon 800m the day before. The javelin was run at another stadium 10 to 15 minutes away by car in minus 15 degrees, yes that’s right snow and minus degrees outside for the javelin where the dark skinned girls where hot favourite and won from Trinidad and Tabago I had only time to throw 2 throws and had to be transported by car back to the main stadium for the 60m final which both ran almost consecutively., At 3.3.0 and 4.05pm it was nerve wrecking just travelling by car in the snow between venues never  mind concentrating on the events. I ended up with a new Irish record in the Javelin by a metre with 30.99metres.

I had two well deserved rest days watching other Irish athletes compete and supporting them where I recovered ready for two more hectic days of  World championship heats against ex- Olympic athletes


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Preparation for major Events

2/3/2012

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In preparation for any major event like a World Championship you have to be very well prepared both physically and mentally.
 This can mean forking out a few extra pounds on a massage, a chiropractor or a few supplements that may be needed.
 The final countdown to events needs a lot of care and thoughts.
 Listen to your body and see if it's trying to tell you its in pain, tired or weak,
 then visit a specialist in the field that is necessary and get cracking on sorting out
the more important smaller issues before they become bigger problems.

I visit Dr Thomas Gillen every week to 10 days to keep my little niggles at bay.
Without this I find the little pains become worse and I have to visit a physiotherapist or cryotherapy etc.
In preparation for a big competition I can advise you on your nutritional needs before the event which can help with performance results.
Also I can help with pre warm-up massage and exercise tips.

Thorough preparation makes its own luck.   
Joe Poyer

It's better to look ahead and prepare than to look back and regret.
  
Jackie Joyner Kersee

To be prepared against surprise is to be trained. To be prepared for surprise is to be educated.
  
James Carse

Spectacular achievement is always preceded by spectacular preparation.
  
Robert H. Schuller


When ye are prepared for a thing, the opportunity to use it presents itself.   
Edgar Cayce

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Don't Give up!

1/3/2012

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Here are some tips to start and keep you in an activity.
  1.         Choose a reason for becoming more active
  2.         Choose an activity you can do everyday
  3.         Google your activity choice
  4.         Make sure you have the right gear
  5.         Set goals for yourself
  6.         Keep a diary or a log of your activity
  7.         Set rewards for yourself
  8.         Chart your progress
  9.         Vary your routine
  10.         Try to do some activity most days of the week
  11.         Don’t heed your excuses
  12.         Have your gear to hand
  13.         Cope positively with lapses in your behaviour
  14.         Make a visual collage that appeals to you
  15.         Exercise alone if you prefer that
  16.         Create a support group
  17.         Join a group that has a charity focus
  18.         Enter a physical activity event

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Breaking down barriers in sport

1/3/2012

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It is wonderful to meet with friends from all over the world through sport and competitions. Here I am at the Games in Italy in 2011 with my Russian friend who also competed in the 2000m steeplechase, that's what sport helps with, breaking down barriers even in language, we can still communicate enough through social media to be good friends.

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Success after My National disaster.

12/2/2012

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I was competing at the Irish national senior indoor championships in the Odyssey Arena in Belfast, Northern Ireland and not without a bit of excitement. I was kept outside the warm-up area until 15 minutes before the start. The officials said things where running late, but when I entered the arena the other female pole-vaulters where already inside and warmed up. Talk about an unfair advantage whats going on there, I thought "afraid of the opposition so hold them back,|" watch out for your opposition sometimes its not the athletes.
I asked an official at the pole-vault to go to the toilet and then was approached on my arrival back to the arena that I needed to have someone go with me, Of course I knew that but why do officials not follow the rules at the right time instead of upsetting athletes during competition or perhaps that was the plan. Most officials know the rules and some know all of them but the hard bit is practice them and understanding their responsibility and the athletes responsibilities,which not to remind officials of their rules and regulations. Unfortunately on my first jump after clearing the opening height I spiked my calf badly with my own spicks on landing on the mat. I received 7 stitches and excellent caring from the first aid, so a big thank you to them. I exited the event with no attempt on the masters record this time.
I went on to make the final of the shot putt in a fine field of putters with first place going out to 13.34 meters. The next day was a great day weather wise and had a wonderful turn out in the Old Castle venue of The battle of the Boyne in County Meath which hosted the Ras na hEireràan by Dunleer A.C. What a great job they did in organizing and following through with their event. Thousands watching and large numbers in all events, unlike the previous National indoors which had 3 and 4 people in some events like the walks and pole-vault.
The starter Tommy Neary was excellent at his job starting races on time and as scheduled.
My own Club Newry A.C had great success in the first event with fast times recorded in all category's and medals to all who raced. Well done to my Champion athletes You did me proud, See you all at training on Tuesday to celebrate.
I myself won the ladies 3000m cross-country race run in memory of the late and great legend Larry Mc Guill the father of Dunleer athletics. I was presented with a beautiful commemorative medal with Larry's face engraved on the back, great to see his whole family out and his friends from all over Ireland running the memorial race, people like Brian Vallely Ex president of athletics some years ago when ex athletes ran the association and passion for sport ran high and was top of the list in priorities.

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Irish national Athletics championships

10/2/2012

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I have been so busy lately I have only just got time to let you all know how things have been going. January Was a busy time for Irish athletes, with the first competition for  Irish athletic event being the National Championships for Master athletes. Numbers where high and a lot of heats held at the Nenagh venue in County Tipperary.
 As always the coldness inside the indoor arena is
a lot colder than the outside temperature, which this year was a little milder than last year when the snow and ice left the road conditions dangerous and unsafe for a lot of AAI athletes to travel to the event.
This year I competed in the maximum amount of 5 events. The first event was the 800m with a slow race and a cautious tactic on my behalf as I sat back to test the strength of my pelvis on the highly banked Nenagh track. Unfortunately I left it too late and was too cautious and finished second this year.
A surprise win in the 60m flat was to follow for me as I had not done any speed work, due to my pelvic injury (which curtailed any short speed and plyometric training).
The next event on the track was the 400m which I love and had learn't my lesson in the 800m,
 So this time with my pelvis newly positioned by my Chiropractor DR. Thomas Gillen only two days previous I took the lead.
The same winner of the 800m followed tightly behind but as she kicked at 200m I took off with a new found confidence and won by 2 seconds.
the last two events was the 200m another win and the shot put a disappointing silver again even with a great opening throw of 10.15 metres.

The following week was the National multi-event senior, Junior and Masters Championships. I won the Masters multi-event competing against the masters men in most events as numbers where atrocious. What is happening within the national body that they cannot encourage athletes to compete at their National Championships . There was more officials than athletes.
The last event to be held in January


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Dr Thomas Gillen | Chiropractor, 11 Railway Avenue Newry 028 30252997

31/10/2011

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I would like to recommend to all athletes to visit a good chiropractor, as I do this regularly and find that it keeps me injury free, and on top of things with lots more energy and ready to train hard the next day.
Without these small adjustments from a chiropractor you can be stiff, sore, out of alignment, off balance and suffering with headaches, depression or tired.
 I have to tell you that I found the best Chiropractor  in Newry is in Railway Ave called Thomas Gillen. He is passionate about helping his clients, he listens intently to your ailments, taking notes and analyzing your x-rays in great detail, then adjusts you with great precision without any pain. I find this professional man to be one of the best I have come across and is a great benefit to athletes and non athletes alike.
 Thanks to Dr Gillen I have had a great year winning World, European and Irish championships and now nominated as the Best overall Masters athlete in Ireland along with two other athletes. This would not be possible without all the great health proffessionals that have helped keep me in peak fitness to train as hard as I do.
Thank you Dr Gillen
--

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Young athletes triumph at A.AI.. Multi-event championship

27/9/2011

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I competed against the best ms Multi-eventers in the country this year and wanted to encourage athletes to take part in this most enjoyable event. The  National Senior Championships are open to all athletes over 15 years of age and I at 45 like to push myself against these young talented athletes even though the hurdle  distances and heights are different to those of Masters age groups I broke national records in the process, so it is all worth the effort of competing against younger athletes. The overall winner was Leona Byrne of St Lawrence O'Toole who won 4 of the 7 events .I won 3 of the 7 events but was not able to elevate myself to the great heights and speed of the 18 to 24 year old competitors placing overall 3rd place this year. I was first last year so must content myself with podium place this year only 2 days after returning from the World Championships in California and winning 4 silver medals and 9 Irish records was no mean feat for an over 45 athlete. So I shall rest on my laurels and give credit to Second place athlete Roisin Howard of Bandon in Cork and also a close run in with 4th place athlete Sarah Finnegan from Craughwell A.C. who kept me on my toes pushing through the injury's and pain barriers to the end of the competition.

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Raising the Heights

27/9/2011

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I met  a junior athlete in Italy while training in Portglenone outside of Lignano, She was happy to stop training for a moment to pose for a photo with me. She was so tall I was blown away by her presence. She was a high jump/triple jumper. She is a credit to all the tall women who struggle with their height. This is not a problem that I struggle with, as I am usually the smallest athlete in each event and am towered by most athletes.I am in awe at those women who are blessed with long legs and a long body. The hard thing is using your limbs to the best of your ability. It is hard to make those long limbs work fast, but look at Bolt and the long limbs he uses to run the 100m .What is hard is to change what people expect of you. If you are small you are not expected to jump high, if you are tall you should be good at high jump.Anything is possible if you work at it long enough. Progression may be slow but progression is still progress. Don't give up dreaming, working or progressing reaching your goal as all things are possible.
Russian athlete that was 2 ND to me in the 400m while competing at the European Masters Championship 2011

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International Athletics Friendships

27/9/2011

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If nothing else competing at an International level helps you interact with different cultures, languages and it gives you a chance to make new friends with similar interests. In my recent trip to Lignano Italy I met some really lovely people not just from Italy. Fredricka the volunteer who spent the day guiding me around the local area and came training with me, while I practiced my new found knowledge in Pole vault she waited around stretching and practicing her very good English, witch was great to listen to in an Italian accent.We spent the night eating in a large restaurant that had seats for 800 people what a nice experience to meet a young girl heading to University and open doors for her to travel  to Ireland some day and return the favour.
As I speak a little of 7 languages it is easy to start a conversation with other athletes, that always appreciate it when you talk there language even just to congratulate them in there sucess and share photos through facebook or by e-mail.
The more you give the more you get. When I visit another country I always bring some gifts that may be small but is always appreciated as a thoughtful gift can brighten up anybodys day especially when it is a surprise gift that is not expected and just for being friendly. I know I received a warm and genuine smile from Fiona Argent and Theresa Eades from the English team when I presented a small gift of lipstick and glitter pots to them. Their friendship and there support throughout the championships was wonderful, and I even found time to watch them polevalt and run their relays between our very busy schedule, their is always time to support each other as you are repaid ten fold. By the way congratulations to Theresa on her personal best performances, I hope to train with you in Dublin real soon and share our secrets to success.

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European Masters Games | Lignano, Italy | Results

24/9/2011

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Geraldine Finegan won the most medals taking home 7 gold and 2 silver medals. The first event was the 2000m steeple chase which was scheduled the same day as the 400m hurdles, so I had to take it easy and just go for a win instead of going to break a record which was my original plan as I had a fall at the last World Championships I know I can do a better time if I stay clear of trouble in the race. I won the Steeplechase which was held at 9am so I had enough time to recover with the 400m Hurdles final at 5pm. I won that easily so slowed down over the last 150m to keep my energy for the next day which was the high jump. I was placed 4th but the pain in the hip from sciatica and a tight periformis muscle didn’t help much especially when I was taking off. I had visit daily to the physiotherapist on site a young man called Marco from Italy who was excellent at fractioning the area and releasing the contracted muscles. A Big thank you to him for following up on the work already started by Thomas Gillen from Mourne Chiropractic clinic in Newry. The next day feeling looser from the clinics great work I won the 400m with an exciting finish between myself and Estonia, Venezuela and  a Czech girl, as I came from 4th place and only passed all 3 girls in the last 100m to win by a second in 63.12. Running directly from one part of the track to another Geraldine competed in the Pole-vault event for the first time at International level. She had received fantastic coaching training from the top Icelandic athlete Christian Gisssurarson  which paid off with the flying Finegan taking second place and a New National record in the event.

The 80m Hurdles was next with a close finish from a very tall Italian and a fast fading Valentina Kreptekina taking third place in 13.79. The final time was very close in 13.10 and Italy in 13.25 I only finished with a hair and a tenth to spare.

The final day had 4 events scheduled first was the 800m. The night before the rain came down in buckets and the night sky was full of lightning and thunder, I had hoped it would clear for a nice bright day but unfortunately not the case. It was very wet dull and windy and this delayed the start of the programme with organizers wondering what to do with such bad circumstances. The show must go on, and so it did with great displays of speed and determination as one lady over 86 broke a world record another from Ireland was on her way to her 6th gold medal winning the 800m with 2 seconds to spare. The triple jump was next which although  the Russian  athlete Kreptikina seemed a clear favourite as she is world record holder she was within striking distance with only 20cm separating the Irish Super-woman  and The unbeatable  Russian. It was not to be and another silver medal was to follow for Geraldine.

Geraldine then was selected to run the 4 x 100m and 4 x 400m relays running the last leg to win 2 more gold medals against the top Russian team with Germany in Third place.

That totalled 7 gold medals and 2 Silver and one Irish Record a great way to end the season. Geraldine would like to thank her sponsors and Mazu Gold a great food supplement to which she credits her phenomenal recovery rate to.

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Ahtletics Ireland | The key to Success

27/8/2011

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Preparation is the key to successful training.
I meet people daily who want to be better in some way. They want to be thinner, fitter, healthier, more successful, less tired, and so on. I want to motivate you the athlete to think about training as a way of life as part of your lifestyle. Make training part of your daily habits. Just like brushing your teeth or having breakfast.
 In life you decide to get out of bed usually for work, school or just because you are hungry for breakfast. When you make that first decision to get up that's the most important start for the day, as you have made a plan.
 Before you get out of bed make the same simple decision to exercise that day. When you waken if possible put on your workout clothes and that puts you in the right frame of mind and you will feel fitter and more prepared to exercise. Eat for your session. If you need energy, prepare by giving your body the carbohydrate you need to finish the session with jest. This may mean getting up early to start eating breakfast 2 hours before training.
Breakfast may include oats, fruit, eggs and milk but whatever you decide to eat give your body time to digest it and make sure it is balanced and suitable for the workout to follow.
 Always have a plan, a goal or a focus each day. This can be to work on strength, Plyometrics, endurance or just core work. Then decide how you can achieve that goal. If for talks sake you decide to want to improve your speed and feel that Plyometrics will help improve your reactions and thus leg speed, think about what you may need perhaps small hurdles or 3 or 4 boxes to jump on and off. Then find out where you can get these make them or even borrow.
Most people have steps benches or crates around there house so you will find that if you work hard to prepare for the session you are more likely to do the training as you have planned it well.
 Next think of where is most suitable to train for your sessions. If you need to be on a track check the opening hours but if it’s Plyometrics a flat grassy field or thick exercise mat is fine. Then you’re almost set.
 I think it is best to phone a friend of like mind set to make the workout fun and more enjoyable. You will be surprised at how many friends would join you in your gladiator workouts. If you can to try to make it a regular occurrence each week that you meet and train that style, so that improvements can be seen and reps or recovery’s, or times improved upon. This way of preparing daily for training can take a few minutes while still in bed but it can make all the difference. This way you do not have regrets only success stories.


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All Ireland Senior Heptahlon Championships 2011

21/8/2011

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Last weekend the senior heptathlon championships where hosted in Tullamore  County Offaly where I was placed third to Leona Byrne the overall winner of the high jump, hurdles, long jump and 200m. I won the shot putt Javelin and 800m. It was a close competition with each of us winning our individual favourite events until Ipicked up a small injury in the high jump. With the cold weather and rain and the fact that I had just travelled two days previous on no less than 19 hours of plane journeys from the United States of America, this did not help. I had a sciatic nerve trapped, the pain was travelling down my leg to the back of the knee stopping full power while sprinting or jumping of any kind. All the same I finished with 3 wins out of the 7 events and an Irish record in the 100mHurdles in 16.3 against a _2.6 wind. I spent the last two weeks getting wonderful treatments from Dr Thomas Gillan, Mourne chiropractor in Railway Avenue Newry.  A brilliant passionate and diligent professional who thanks to his treatments has almost 90 percent healed the trapped nerve.
Proof of this was my 4 mile road race in Dunleer in 28 mins an a 2nd individual placing along with team mates Sandra and Gillian Brennan we won the silver in the team event also. I also entered the all Ireland Masters this weekend with a little caution avoided the jumping events of high and long jump choosing wisely the shot, javelin, 200m,400m and 800m. I won all events and broke a national Masters record in the shot putt with 10.30 metres.


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Star Inovations

18/8/2011

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Build your sales potential with a unique presentation from Star Inovations
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Larry McGuill | My Father Figure and Dear Friend.

4/8/2011

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  My first real memory of Larry it was at a cross- country race in Mount-pleasant in Dundalk I was running for Mount-pleasant club doing lots of road races and long distance races for the club team. I remember him smiling at me during the race and approaching me afterwards when I was exhausted from the long distance I had just finished. Larry was never afraid to approach an athlete to offer a better opportunity and that's what he offered to me." I will not ask you to run for the club or a team if you don't want to, he said just do what you do best jump hurdle and throw. He knew I was talented at that and recognised my needs, he praised me smiled his big warm smile that made me feel welcome to his family. He hugged me as a father does to his child and I was hooked. I ran to please the Big Man, for his words of praise and smile was worth its weight in gold to me. I turned to Larry not only to share my success but also in times of trouble, and I had plenty of that in my 30 years of competing. He never ever lost faith in you when you where injured or sick, never had one bad word or criticism for any athlete except to encourage me and them to train more and be the best they could be.
He would chat on the phone to me about the junior talent that is being wasted due to lack of encouragement and promotion from clubs in the newspapers, he would be ringing the radio stations and Louth newspapers to keep the latest star in the lime light to make them feel special as special as he made me feel every race. He was delighted to see me soar to greater heights within the club, county, province, country and then the World especially when our own country supports and ignores the home talents. He would say you have to leave Ireland to be appreciated by the Irish. I threatened to leave the club and athletics on a few occasions but Larry listened, supported but never forced his views on me but true to his word let me do as I wanted.
I am still running and winning thanks to the quietness, support, encouragement and love from the Big Man. I intend to portray his strength of spirit and constant fight in all my future endeavours.

You will be sadly missed by all who knew you, but there will always be an empty space in my heart, until we meet again.


A short presentation for the people who Larry made feel special. How Larry became A Legend.
Produced By Cole McCann @  http://www.starinovations.com
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World Masters Athletics Sacramento

23/7/2011

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Here is some information from the World Masters Championships 2011 in Sacramento USA
Over 5500 athletes from 93 different countries competing at the World Masters Athletic Championships in Sacramento California in the USA. The weather was over 90 degrees and hit 100 during the last days of competition, which effected the athletes who had to compete at 6am for some events and as late as 10pm for other events. The most interest came from the ex-Olympic athletes that returned to compete at Masters Level. These included a two time Olympian Triple jumper Willie Banks, the bare foot cross country  athlete formally from South African, Zola Budd  and a top ex-NFL athlete and Olympian High jumper Dick Frosbury to name a few. Some of these medalled, like the now married Zola Piederson receiving a silver medal in the women’s over 45 8km cross country race and NFL sprinter Willie Gault ran 10.9 in the men’s over 50,100m to take  gold while others came home empty handed.

 Dunleer athlete Geraldine Finegan running for Ireland was the most successful women in Ireland at the World Championships. Geraldine broke nine age group national records and won four silver medals in the process.

 The first event was not without excitement as due to a change in track venues she finally arrived on the right track which was 12 miles apart, just in time for the first event in the Heptathlon event the 80m hurdles and without much of a warm-up came second with a time of 12.7 to the French European Long jump record holder. The rest of the day was a whirl wind racing from event to event with 30 minutes to recover to get 2nd in the high jump behind the 1.60 French athlete again but then Geraldine managed a mighty throw in the shot putt to win this event leaving the French in third spot behind the up and coming American top talent Susan Weimer. The final event of the first day Geraldine broke the national record in the 200m to hold her second place behind France. The second day of events in 95 degrees of sunshine Geraldine was much better prepared as Geraldine equalled the indoor long jump record and creating a new outdoor record only 13cm behind the European record holder who long jumped 5.48 in Ghent at the World indoors in March earlier this year.

This gave great confidence and hope to Geraldine who won the next event the Javelin with another National record. The final event Geraldine's favourite was the 800m. Due to the hard and numerous cross-country races ran in Ireland with her club and team mates Laura, Mark, and Lydia during the year Geraldine won by over 9 seconds to finish with 3 wins to the French athletes 4. When the points where added Geraldine found out that she had broke her own record and the National outdoor masters record by almost 2000 points which used to be held by Belfast athlete Monica Tauwney. The next event without much recovery was the 400m Hurdles but the Irish athlete was feeling the 7 event heptathlon still in her legs and although it was the best time in 3 years and a new Irish record the British and current World champion Virginia Mitchell just tipped ahead over the last hurdle to dip one stride ahead in 65.25 seconds. Still disappointed from another near miss Geraldine had the courage and motivation to compete in the Javelin and triple jump individual events.

 An athlete from Ukraine Valentina Kreptikina won the triple jump in10.96 with an India athlete in second place only one cm behind in10.95.Poland’s Top jumper scrapping ahead of The Irish legend in 10.48 but Geraldine broke the Irish record with 10.42 saying she will work on this event in the future when facilities are more readily available in the winter months ahead when local council and St Colman’s college in Newry hope to finish the latest modern track and field facilities.

The 800m quarterfinals and semi finals where next run at 9pm to help the athletes stay cool. Geraldine easily qualified recording faster times than her 800m heptathlon final run. Only 12 athletes from the large entry where allowed to move to the final held the following day at 8.30pm. A cooler evening followed and another National record in 2.25 followed the fast recovering Finegan who although out of  the medals was happy to smash another barrier. The 400m heats where another tough and highly contended events with top spot going to Jai Black from USA in 58.1 and Ausrtalia's Julie Brimms having won the 100 was bitterly disappointed to finish second to England’s double medallist Virginia Mitchell who won gold earlier in the 400m hurdles. Geraldine won her heat easily and broke a very old Irish record by .1 held by Maeve Kyle in 1972.

Having decided to drop out of the final 400m due to a clash in events on the same day Geraldine wisely ran the 80m hurdles that afternoon in the mid day heat with -2.6 winds. Her prophecy of another silver medal was to follow behind the very fresh and current World Champion Monica Perrillini from Switzerland who ran 11.7 even with strong winds. What was interesting was the top national colligate hurdler from the 1982 Olympic trials who had run 13.3 in the past over 100mH was fourth place behind Irelands Silver star.
The last day was very hot and temperatures where still rising. Luckily the 2000m steeplechase race was scheduled for 9.05am. The Irish girl Geraldine had her hopes high for another medal ranking 4th behind Poland, Great Britain and USA. The Brit did not show with injuries increasing as the week progressed for most athletes. This put the Irish athlete ranked third. Having run well all week Geraldine said she aimed higher and wanted silver knowing the training for steeplechase was not there due again to lack of facilities in the area.

Geraldine began the 5 lap race cautiously behind the American record holder Lisa Valle who earlier won the 800m and second in the 1500m". With a World record pace being set it was hard to maintain the pace and hold back put I remained in second place until the final 200 when from behind I heard the heavy breathing of the Polish girl breathing down my neck and unexpectedly as I was mid air hurdling the steeplechase I felt excruciating pain above my Achilles in the lower leg. My spick was half pulled from my heel and I was pushed to the ground by the polish athlete who lost balance mid flight clearing the jump I fell to the ground cutting my left knee and grazing my right palm as I slid along the tartan track I watched the strong Polish athlete take for the first time a lead of 10 to 12 metres. I looked behind and realized I could still take the bronze medal I got up with one spick only half on and the other fully on blood dripping from my leg knee and hand, and got back in the race. I finished the last water jump and had 150m to run when I realised my friend who had come to see me run from another part of America Gennie Stone shouted to get back in the race and fight for the silver medal, She said "You can do it. Go Geraldine get the silver" I didn’t see her but recognized her voice and as I splashed my way out of the deep water I remember flipping the half on half off spick from my right foot and changing up a gear to sprint down the home straight with one final steeple to clear and the Polish girl dying in front. I not knowing where the strength came from at the time sprinted past her and finished 7 seconds ahead of her at the line to take my last silver medal of the games a new national record and a lot of pain and bruises to clean. Covered in blood, loose tartan, water and sweat I was happy to celebrate my first championship without a lot of inhalers for asthmas and allergies and the energy to keep running faster and faster. I would like to thank those specialists who have helped achieve this small miracle including Seamus McQuaid from The Salt Clinic in Omeath and Mazu Gold a wonderful natural supplement that balances and helps with recovery time after time. Also  a huge thank you to Kookie O’Hagan from Newry Top athletic club and two great sports therapists Artie Quinn and Richard Mongela. Without a full team of professional and great natural supplementation I could not have achieved this marathon of 15 events at World Championship level.

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World Masters Athletics Sacramento | Salt Clinic Omeath

24/6/2011

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Geraldine Finnegan four times Masters World Champion is only  weeks away from her next challenge at the highest standard.  Up against the best in the USA and all over the world Geraldine is confident she will succeed to take home a medal this year again.  Last weekend she competed at Leinster Championships in Tullameve, running as a Senior Athlete against 16 – 18 year olds rather than a Master Athlete (035).  She won four gold, three silver and two bronze.  Quite a feat to win nine Senior medals, but instead of being elated Geraldine was disappointed because she was hit with a cold and this lead on to laryngitis during the week all due to the wind and rain during the last competition.  She had been given by her Doctor three courses of antibiotics which weakens the immune system so this time, Geraldine who this year has finally stopped all asthma medication only eight weeks ago due to the frequent visits during the last year to the Salt Clinic in Omeath, is now back revisiting this friendly clinic for more help, but this time to help with the cold and laryngitis recently picked up at the Leinster Senior Championships in Tullamore.  Geraldine says she includes the one hour Salt Therapy before training and working out, which was still to do as she is ranked Number One and Number two in the 4oom hurdles pentathlon and 80m Hurdles at the World Championships’ in Sacramento USA.

After only 45 minutes I get more clarity in the throat and nose and I am able to run longer and breathe easier.  I think I will continue this after the Championships two per week to also help with recovery as I have a lot of events over the week competing in triple jump, high jump, steeple chase, javelin, 400m, 800mm hurdles.  This seems a lot but after winning 9 medals in one day in Tullamore at the Leinster Champtionship it will be easier to compete in 8 events over the week instead of 24 hours.

I am a little nervous of my health issues as I have had 3 strong courses of triple and quadruple therapy during the last four months which has weakened by defence system but not my spirit.  I am determined to compete without any medication and have been working on natural remedies and natural food supplements to build the friendly bacteria back up like probiotic yogurts, cottage cheese, origami oil, propels from the bee hive, golden seal (from buttercups) and lots of fresh green vegetables like spinach.  I feel my energy is beginning to rise, as I as drained and empty from my stomach virus.  It is important to be positive in life and help yourself the best you can to give your body the best chance of healing itself naturally.

Of course with the current stresses that hit daily life, it’s vital to take time out to relax and that’s where the Salt Clinic also helps me to chill out with a bit of health quiet time to have peace without phones, computers or family around, it recharges your batteries ready to face the stresses of everyday life.

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