The document provides information about Connect, a telephone counselling and support service for adults who experienced childhood abuse. It summarizes Connect's services, governance structure, funding sources, and key statistics about service demand from 2013-2014. The number of calls received decreased slightly but the number of individual callers receiving support increased by 20%. The majority of callers are under 50 years old and female, though the percentage of male callers has decreased slightly in recent years.

1. Portfolio
John Kelly
2016 Collection
Graphic Design
info@360design.ie

2. John Kelly
Graphic Designer Education and Qualifications
Skills
info@360design.ie
Summary
I am highly talented, driven and flexible graphic designer
with 20 years experience and a proven record of delivering
creative and innovative design solutions. A proven ability of
developing projects from inception through production to
final delivery, ensuring at all times that all work is effective,
appropriate and delivered within agreed timescales. I am
able to work as part of a team with printers, copywriters,
photographers, other designers, account executives, web
developers and marketing specialists.
Great communication and teamwork are skills you can
check off on the list and when it comes to tight deadlines
or a stressful situation, there’s nothing i can’t handle and I’m
always willing to go the extra mile to get a job done.
As you will see I have vast experience with the industry
an I am now looking for a suitable senior graphic design
position with a ambitious and high profile company.
Thank you very much for your time and consideration.
John Kelly
John Kelly
2003 - 2004 - Fetac level 5 Teaching Award, Coláiste Dhúlaigh College, Dublin.
1996 - 1997 - City and Guilds in Print Management, DIT Bolton Street, Dublin.
1994 - 1995 - Diploma in Graphic Reproduction Technology, DIT Bolton Street, Dublin.
1995 - 1996 - Certificate in Design, DIT Mountjoy Square, Dublin.
Creative programs include:
Indesign
Illustrator
Photoshop
Extensive knowledge of both PC and Mac platform
Word, Excel and e-mail applications
Knowledge and interest in contemporary art history and design
and digital marketing

3. John Kelly
Graphic Designer 360 Design - Creative Director 07/Present
Airedale Press - Senior Designer 07/09
Coláiste Dhúlaigh - Lecturer 05/09
Alanno Print - Design/Production 03/05
info@360design.ie
Experience
I have managed my own design business from 2007 till
now working with a wide variety of companies from start
ups to semi state bodies, developing and managing
their design requirements and helping contribute to the
successful growth of their business.
My role was to provide a comprehensive design service for
the Irish sector of an international corporate bank (KBC). We
had to be flexible in our approach but still effectively meet
deadlines and provide visual concepts and finished artwork
to the satisfaction of the client.
Prepare teaching materials – i.e. slides and handouts for
students. Set and mark assignments and examination
papers. As a lecturer my role was more than just giving
a talk about a subject or setting and marking students
work. As lecturer i seen my role as one that can provide
pastoral care to students including listening, supporting
and encouraging. Generally, it was important to maintain
good communication and give guidance so students can
achieve best results.
This job was primarily a print production role with
responsibility for the design, planning, execution of project
management to meet clients print requirments. The role
also involved liaising with clients, while managing the flow
of information to ensure timely and efficient delivery to
customers.
G Design - Senior Designer 00/03
Colorprint Ltd - Designer 98/00
This was my first experience in a senior roll this position
gave me the opportunity to meet with existing and
potential Clients, working within budgets and schedules.
This position also required the team to help design
pitches and presentations for the sales teams and
keeping up to date with new software, post-production
techniques & industry trends.
Developing concepts and artwork, creating graphic design
solutions from concept through to completion. Responsible
for developing and creating print design for a wide range of
print campaigns, publications and advertising. In this role i
worked closely with the production/plate departments as all
printing was done in-house.

4. John Kelly
Graphic Designer
info@360design.ie
Experience
Spectra Graphic - Designer 96/98 Other creative positions 95/present
Fingal C.C. - Designer 95/96
Spectra Graphic was part of the Spectra photo group and
as such I was responsible for all campaign work. Working
as part of a team i also responsible for conceptualisation
and design of solutions from concept to completion and
insure that all work was delivered on time and within
budget constraints.
Athletics Ireland / Freelance Designer
Design promotional and informative material including the
Irish Runner magazine.
DIAGEO / Freelance Designer
Designing & creating marketing materials on a range of
projects.
Honda Ireland / Freelance Designer
Involved designing advertisements, brochures, and flyers.
Seat Ireland / Freelance Designer
Involved designing advertisements and brochures,
Griffith College / Freelance Designer
Correcting original artwork and also designing new
promotional material.
Irish league of Credit Unions/ Freelance Designer
Correcting original artwork such as forms, logos, stationery,
flyers etc.
HSE / Freelance Designer
Correcting original artwork and also designing new
promotional and informative material.
Designing & creating marketing materials on a range
of projects and ensuring consistency in all promotional
materials. Presenting finalised ideas & concepts to
colleagues and senior managers and answering queries
from different departments within the organisation. We
created original artwork for short and long term projects
which involved designing advertisements, brochures,
handouts and flyers.

5. Professional Telephone Counselling & Support
EDALEuropean Datase of Asylum Law
CONSTRUCTION
INNOVATION LAB
My Works Portfolio

6. Print / Print design stimulates all of our senses, therefore has
dimensions and possibilities that the digital world cannot; textures
you can feel, physical spaces you can fill and the fresh smell of ink.
Nothing beats the feel of good quality texture on paper on a well
crafted and designed business card or brochure.
Connect
Service Report
Connect: Telephone Counselling & Support
2011 - 2014
Connect personnel
Registered Office:
Members of the company NOVA helpline
Annmarie Kennedy
Breda Lawless
Carmel McDonnnell Byrne
Fiona Ward
Geraldine Burke
Gerard Kelly
Mairead Quigley
Michael Waters
Oliver Burke
Patricia Carey
Board members
Andrew Brennan
Breda Lawless
Gerard Kelly
Mairead Quigley
Michael Cowap
Michael Waters
Oliver Burke
Patricia Carey
Accountants
FFA Chartered Accountants, 25 Suffolk Street, Dublin 2.
Solicitors
McCann Fitzgerald, Riverside One, Sir John Rogerson’s Quay, Dublin 2.
Connect, 25 Suffolk Street, Dublin 2.
Company Registration No.: 391684
Charity Registration No.: CHY 16047
Connect
Service Report
Connect: Telephone Counselling & Support
2011 - 2014
Connect: Telephone Counselling & Support
4 Connect Service Report 2011 - 2014
Background to the Connect Service
Following the historic apology by the Taoiseach to survivors of
institutional abuse in 1999, one of the key demands of survivor
groups was that a professional phone based counselling service
and helpline be established. The need for a specialist phone based
service was also identified in a HSE NCS Report in 2001 and further
highlighted in a client evaluation, the Sencs Report in 2003.
The HSE NCS in conjunction with a former Assistant Chief Executive
of the HSE (then the Health Board) came together with the support
organisations and negotiated with the Department of Health &
Children to fund a professional phone based service.
It was proposed that a professionally staffed phone based
counselling and helpline service be put in place. Following a period
operating within NOVA from 2004, in 2006 funding to develop
a specific and independent service came on-stream in October
2006 and NOVA Helpline was set up as a non-statutory agency
and registered as a Company Limited. In 2008 the service was
re-named CONNECT.
What the Service Provides
The overall objective of Connect is to provide an out of hours
telephone counselling and support service for adults who were
abused in childhood. The service supports adults who experienced
abuse whether in an institutional setting, the family home or
within the community generally. The service also supports family
members, partners and relatives of people who have suffered
abuse. Abuse is defined by Connect as any experience of physical,
emotional and sexual abuse as well as neglect and trauma.
Connect provides a free and direct access option for people who
may not use other services or perhaps for people who are on a
wait list for other services. In addition, Connect responds to abuse
related media events.
Service Provision & Reach
Connect is available Wednesday to Sunday, 6pm to 10pm, 52 weeks
of the year including, on a continuous basis, Christmas and the New
Year Holiday period. Experienced and fully qualified counsellors/
psychotherapists answer all calls. The service aims to provide an
immediate response to calls. The service is confidential and free
to callers. Callers do not have to give their full name and caller
number identification is blocked. Service is available to callers from
the Republic of Ireland, Northern Ireland and the UK.
Telephone Support & Telephone Counselling
All callers who phone Connect have a choice around the kind of
service they wish to avail of in consultation with the telephone
counsellor.
Callers use the service in different ways. Callers can interact with
the service on an ‘as needs’ basis. Some call only once while others
may call more regularly. The needs of regular support callers are
assessed and callers are provided with a choice to interact with
an allocated counsellor if they wish. From a service viewpoint this
means that the counsellor can be more effective in assisting the
caller as they have background knowledge of the needs of that
caller. From the caller’s perspective, it eliminates the need to
repeat his or her story and allows for continuity in their dialogue
with the counsellor.
Supportive counselling can provide those already attending face to
face counselling with additional support when services are closed
or when their counsellor is on leave. Sometimes those attending
face to face counselling will use the service when they become
overwhelmed by their problems. A supportive holding response
is offered in these circumstances. Callers not engaged in face to
face counselling, where relevant, are encouraged to access face
to face counselling.
Governance & Stakeholders
As is required by companies limited by guarantee, Connect
has in excess of the required seven company members drawn
from support organisations and counselling services and board
members. The members of the company at time of report
publication are: Carmel McDonnell Byrne, Anne Marie Kennedy,
Oliver Burke, Michael Waters, Fiona Ward, Breda Lawless, Gerry
Kelly, Mairead Quigley, Patricia Carey.
Board of Directors
The Board of Directors presently (2015) is as follows:
Andrew Brennan
Breda Lawless
Gerard Kelly
Mairead Quigley
Michael Cowap
Michael Waters
Oliver Burke
Patricia Carey
Human Resources
The service is staffed by five part time professional counsellors/
psychotherapists who are accredited with the Irish Council for
Psychotherapy, Irish Association of Counselling & Psychotherapy
and the Psychological Society of Ireland who all work on a shift
basis. There is also a part time Office Administrator and a part
time Service Manager. At times of high demand, locum staff are
contracted in to assist the Connect Counsellors.
Funding
Connect is funded by the HSE. Funding is on an annual basis
through Section 39 of the Health Act 2004 and forms part of
a Service Level Agreement with the HSE. The service is audited
annually and pay scales are in line with the HSE NCS pay scales.
Introduction to Service Report
Organisation Chart
Company members x 9
Board of Directors
Independent Chair
Survivors x 4
Others x 3
Service Manager (.5 whole time equivalent - WTE)
Counsellors (2.57 WTE) and Admin (.5 WTE)
Connect: Telephone Counselling & Support
5Connect Service Report 2011 - 2014
Connect: Telephone Counselling & Support
8 Connect Service Report 2011 - 2014
Connect: Telephone Counselling & Support
9Connect Service Report 2011 - 2014
Service Demand
The Connect Service is open 20 hours weekly, 6-10pm, Wednesday through to Sunday. On average
the Connect Counselling Team answer up to 21/24 calls nightly with the majority of callers phoning
in from Ireland and smaller numbers calling from Northern Ireland and the UK.
Year on year the demand for service has increased in Connect. Since 2011 the clinical team in Connect have worked to develop more
effective sign posting methods to better support our caller group. We have noticed over the years that a large proportion of callers to
the Connect service, due to severe abuse, trauma and neglect, have exhausted services elsewhere and very often are without day to day
supports and experience total isolation. The team work closely with callers in this category to support them to access day time support
within their community as well as supporting them to avail of face to face counsellor or psychiatric care if this is appropriate.
Of note is that while the number of calls received by the service decreased by 11% the number of individuals receiving support increased by
20%. In addition the number of lost calls decreased. This can perhaps be explained if we can assume that callers were answered the first
time they phoned in and therefore did not need to phone back. In addition the signposting of callers into other appropriate services and the
delivery of focused support calls has meant that there are fewer long time callers to the service. From a service delivery perspective this
means that there is less waiting time for callers and in particular for new callers who may be seeking support for the first time in relation
to an abusive history.
The Connect Service is always concerned about callers who do not manage to get through to a counsellor on the first attempt. Despite
funding cuts the service has an average call answer rate of 84%. Of concern also is the high number of callers who phone the service
when it is closed. This figure has increased from 22% of all calls in 2013 to 30% of calls in 2014.
Of note is the fact that between 2006 and 2010 the percentage of male callers increased from 16% to 40%. In the period 2013 to 2014
that percentage has decreased to 32%. In part the increase in female callers however can also be accounted for because of the attention
to female gender specific issues such as the Magdalene Laundries and the Mother & Baby Homes more recently as well as high profile
familial abuse cases where the victims have waived anonymity to speak of their experiences.
Age of Callers
The majority of callers to the Connect Service are aged under 50 years of age, on average more than 50%, which points to recent
experiences of abuse. (See notes on abuse type to follow).
There was an increase in callers aged over 50 between 2013 and 2014 from 32% to 36.5% with a peak of 42.5% during the six weeks
extension in June and July with the Mother and Baby Home revelations.
Table 1: Calls to the service 2013/2014
Year Calls into Service
during opening
hours
Unanswered
Calls
Answered calls Calls into Service
when line closed
Total Calls into
Service
Individual Callers
receiving service
2013 7,453 1,179 6,274 2,779 10,232 391
2014 6,062 986 5,276 2,792 9,054 470
Profile of Callers – gender,
age and geographical location
Due to the confidential and sensitive nature of the service callers
are not required to disclose any information that they are not
comfortable with. Therefore, complete profile data on all calls
is not available. In 2012 a new call logging system was installed
in the Connect Service. Following a twelve month trial period this
system was adopted fully. The figures below represent statistical
data for the period 2013 – 2014 and is based on representative
information available rather than on all calls. This data does give a
useful picture of patterns and trends in service usage.
Gender of Callers
Callers continue to be predominantly female although men are
almost as likely as women to experience abuse. Connect continues
to reach out to all adults who have had an experience of abuse as
children and has attempted to raise awareness amongst men, in
particular, over the past four years about the availability of the
service, through local radio interviews.
Table 2
Table 3
Year % Female % Male Transgender Calls into Service
when line closed
Total Calls into
Service
Individual Callers
receiving service
2013 64% 35.5% 0.5% 2,779 10,232 391
2014 66% 32% 2% 2,792 9,054 470
Age % 2013 % 2014 June/July 2014 *
Age not specified 20% 14% 16%
18-30 6% 9% 7%
31-50 42% 40.5% 33.5%
51-60 15% 21% 24%
60 plus 17% 15.5% 18.5%
Brochure Design

7. 2014annualreport
a View From
within what
we Do
actiVity
how are we
Doing?
meDia
what we
Don’t Do
tracS
where Do all the
waSte tyreS
go?
memberS
2013
Ireland has a free market model in the collection of waste tyres. A collector applies for a collection permit and is free to compete with all other permitted collectors. There is additional conditionality on
these permits and these permits are enforced by local authorities.
TRACS has a members’ list of permitted waste collectors. We do not refuse membership if they are permitted and are operating to the satisfaction of the enforcement bodies (Environmental Protection
Agency, local authorities, and the National Transfrontier Shipment Office). We also do not tell them where or what to collect. We can’t tell them what to charge, or even to charge at all. We do not tell
them what to do with the waste tyres. Furthermore, we do not tell the retailer which waste collector to use, except that the collector should be properly permitted and authorised.
In a regime where you would have a full compliance scheme and where a deposit fee would be levied on the point of initial importation of a tyre, then the scheme would have control over the waste.
meDia coVeragereport July 2013 – June 2014
Tracs / Waste Management Regulations from the Department of
the Environment, Heritage & Local Government, came into operation
in January 2008 and led to the tyre industry establishing an industry
based tracking system, TRACS, for waste tyres.
TRACS, the Tyre Recovery Compliance Scheme, is a voluntary
compliance scheme for tyre industry operators to monitor the
movement of tyres within the industry and promote legitimate reuse
and recycling of waste tyres. This was the annual report for 2014.
Annual Report

8. Honda / Corporate Campaign poster and the direct mail 4-page flyer
that accompanied it. Other work included micro websites, small direct
mails and banners (internal and external).
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**Lending criteria and terms and conditions apply. Finance is provided by way of a hire purchase agreement.
The credit provider is Bank of Ireland Finance which is a registered trading name of Bank of Ireland.
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Talk to your local Honda dealer about Finance made easy**
What does 78mpg mean?
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Poster Design

9. Web / Print Design
6 | WALLMAGIC CAtALoGue - VoLuMe 01 2016
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LIVING SPACE
Design a key identifying feature of modern style interiors.
GREAT DESIGN INTERIOR BROOKLYN BRIDGE AT NIGHT NYC
Why not bring the outside in with this beautiful
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This grayscale image of New York City Skyline at
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wHEAT wINE BOTTLES wATERMELON FRUIT SALAD
GRASS TEXTURE STREET IN NEw YORK CITY CLOSE UP OF A STRAwBERRY
The texture and detail patterns in the wood
grain and wheat can liven up the look in your
kitchen.
The realistic and beautiful shading of colors
makes this an ideal choice for you home or
business.
Colour up any room in the house with this
contrasting watermelon wall mural.
This image with its colour contrast and
detail will make you want to reach out
and touch nature.
This unique drawing offers a beautiful black
and white drawing of New York city.
The detail in this image is stunning. This
wallpaper photo is perfect for anyone who
loves this tasty fruit.
Price: €39 per square metre Price: €39 per square metre Price: €39 per square metre
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8 | WALLMAGIC CAtALoGue - VoLuMe 01 2016
WallMagic
Be creative
BEDROOM INTERIOR
Design ideas that helps create a beautiful space that inspires relaxation.
DREAM OF THE GREAT OUTDOORS
Dream of your own scenic outdoor landscape by simply
choosing from our extensive range of beautiful forest
murals. Our designs gives you the feeling as though
you’ve found the serenity of the great outdoors.
Wallmagic / A company that specialises in enhancing creative ideas
through combining architecture and interior design to find unique and
aesthetically pleasing solutions to client requests. This website had to
be vibrant and convey a sense of movement and fluidity. The contrast
of colours on white brought the site and the brand to life.
PROFESIONAL AND MODERN DESIGN
YOUR VISION OUR SOLUTION.
HOME WALL MURALS CANVAS PRINTS UPLOAD YOUR IMAGE CREATE A COLLAGE COMMERCIALHOW IT WORKS CONTACT US
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FOR YOUR HOME FOR YOUR BUSSINESS OUR DESIGNERS & PHOTOGRAPHERS

10. Irish Runner / The magazine is published bi-monthly and had
a readership of 30 thousand. The publication, is printed and
electronically published for online users. Irish Runner is produced
by Athletics Ireland and contains regular schedules, race
information and a variety of sports stories.
 WhEn Phil hEaly took thE Baton in fifth PlacE for thE final lEg of a
4x400m laSt month, no morE than a fEW hundrEd PEoPlE WErE Watch-
ing. What ShE accomPliShEd nExt, though, mEant tEnS of millionS
acroSS thE World Would Soon knoW hEr namE. aS thE duSt SEttlES on
a WhirlWind month, thE cork SPrintEr talkS to cathal dEnnEhy aBout
that unforgEttaBlE racE, What it’S likE to BE an onlinE SEnSation, and
WhErE ShE goES from hErE. 
[ Story by Cathal Dennehy Photos by Stephen McCarthy, sportsfile.com.
New Balance apparel & shoes from Run Hub, Ashtown. ]
– EstimatEd total
viEws worldwidE,
onlinE and tv:
50 million –
3Million
hiTs on
youTubE
FWaTchPhilhEaly’sracEoFa
liFETiMEaTWWW.youTubE.coM/
WaTch?v=bvhjaXEyjMi
Little did she know, however, that her
exploits on the final day of the Irish
Universities Championships would
make headline news around the world,
and make the week that followed
unlike any other.
It was Saturday afternoon, April 16,
and an otherwise forgettable afternoon
in Santry. After taking gold in the
women’s 200m in a swift 23.93, Healy
walked into the warm-up area in
Morton Stadium, the fatigue of a long
weekend slowly beginning to catch up
with her.
She was approached by a college
teammate, who asked whether Healy
would consider running a leg of the
final event, the 4x400m. Healy was
keen, but ran it past her coach, Shane
McCormack, who gave her the green
light.
For a true sprint specialist, the
impulsive venture into the 400m was
akin to a child who can’t swim jumping
straight into the deep end. Aware that
there was a chance she could drown
in a sea of lactic acid and fatigue, she
made clear to her teammates which
leg of the relay she wanted.
“I didn’t want the pressure of going
out and putting the team in a good
position, because I knew I could blow
up at 200m,” she says. “I said there’s
no other leg other than the last.”
It was an ordinary race, one with a
wide spread of abilities among the
teams, leading to huge gaps between
the athletes over the first three legs.
When Healy took the baton for the
anchor leg, she was in fifth position,
80m behind leaders UCD and 50m
behind second-placed UL. Her task
looked impossible.
“Shane said go out hard, but I didn’t,”
she recalls. “I was afraid that if I did I’d
hit the lactic [acid] come 200m and it’d
be a struggle.”
the viral
video, by the
numbers:
youtube video:
3 million views, number one
on irish trends
good morning america’s
facebook video:
26.5 million views, 210,000
shares, 20,000 comments
today Show facebook
video:
2.6 million views, 16,000
shares

The race
of Her life
For Phil hEaly
ThaT WEEkEnd Was
jusT likE any oThEr
Two days, four races, two medals, and a
truckload of points earned for her college.
42 irish runner magazine irish runner magazine 43June - July 2016 June - July 2016
35 BEST
Training
TipS
Training &
nuTriTion
gear and
gadgeTs
summer
race
FixTures
ShorTEr
FaSTEr
BETTEr
Manage
your speedwork
ireland's only dedicated running magazine
FuEl For
FiTnESS
nuTriTion
SpEcial
PhilHealygoes global on YouTube with 3m hits
SuMMEr
lEg
STrEngTh
35Tips
Frank grEally
irish runnEr
After 35 years in print, we think we've
learned a thing or two about running.
Here's a tip per year from our friends and
regular contributors to help keep you on
the run.

training
Frank greally
To live by...
Feidhlim Kelly
FIND A TrAININg grouP
or a ‘Running Buddy’ in your local
area or link up with some running
colleagues at work who may be
heading out on lunchtime training
runs. The training effort can be
much easier when the load is
shared and there is the additional
benefit you get of the social
interaction in a running group –
both before and after training. That
too is good for the head.
RUN yOUR OWN RACE.
I received this advice long ago
back in Mayo from such running
legends as Willie Morris and
Mick Molloy. I thought about it
again only a few weeks ago when
running in the Dublin Remembers
1916 5K event. I thought about
it especially when I was running
too fast down O’Connell Street,
with little more than a kilometre
completed. I had got caught up in
the euphoria of the event and was
chasing a few runners ahead of me
rather than running ‘my own race’.
Of course I paid the penalty later in
the race, when I had to slow down
to a jog.
HASTEN SLoWLy.
Over the years, every time I made
an attempt - and there were many
- to get back to regular running,
I always tried to do too much
training too soon. It was only last
year that I finally started to listen
and take some much-needed
training advice from David Carrie
and Catherina McKiernan. Between
them, David and Catherina
managed to put the brakes on me
and got me to follow a sensible
training schedule tailored to small,
incremental improvements. I saw
the benefit of this last summer
when I was able to complete
some races; including running for
30 minutes 17 seconds around
the track in the Morton Stadium
in Santry to celebrate my (still
standing!) national junior 10,000m
record set there in 1970.
CELEBrATE your FITNESS and
good health on every training run
and in every race and remember
people you know who can no
longer run. My great friend Ray
McBride is someone I often think
of when I run. Ray and I travelled
together to East Tennessee State
University back in 1972 – both of
us on athletic scholarships. Over a
decade ago Ray got cancer and he
can no longer do the one thing he
loved most - run. Think of those
less fortunate when you run; watch
how your stride lengthens and your
pace picks up.
Try To rEDISCovEr
the lovely sense of play you
felt when you ran around the
schoolyard all those years ago. It
is only when you rediscover it and
bring it to your present day running
that you will truly feel alive. I have
found that sense of play again
running with my grandchildren
Hayleigh Bone and Thomas and
Luke Branigan Greally. When I am
with them in a place we call ‘’The
Circle Field’ I feel very young at
heart again with no inhibitions - a
feeling I remember from the early
days when I first discovered the joy
of running.
THE TooTHPASTE ANALogy
Famed Irish Runner resident coach
Noel Carroll used to say you
should gauge your effort much
like squeezing the toothpaste out
of the tube. At the start you can
squeeze hard and get a lot out but
come the end it's hard to get the
rest out. Simply by judging your
effort and being more controlled
you can get the most from
yourself.
DoN'T BECoME SELF-oBSESSED
Your running matters, but it isn't
the be-all and end-all. Be aware
and conscious of others. Ask
others how they are getting on -
genuinely! It shouldn't be a route
to talking about yourself, your
running and training. By being
conscientious you will become a
better runner and a better person.
STuDy your SPorT AND LEArN
FroM THE BEST
To improve your running you
should read up about other
runners and get tips from the best.
If you want to bake a cake or cook
well, you would buy Delia Smith or
Neven Maguire's book. Similarly,
in other pursuits you would want
to learn from the best. Same goes
for running - to be better you must
search for knowledge from the
best with a proven record.
EASy DAyS SHouLD BE EASy
DAyS
They are called easy days for a
reason. Too many runners train
at too fast a pace. You will find a
40-minute 10K runner will run 10K
in training in 43 mins or not far off.
Similarly for other time brackets,
eg 35 mins, 50 mins etc.
Look WELL FEEL WELL ruN
WELL
The power of wearing good gear
- both physically and mentally
- is amazing. Invest in yourself,
particularly in your footwear. Even
good runners make the mistake of
scrimping on gear. Get new training
shoes, flats and spikes - they will
give you a lift and 'bounce.' It's a
powerful tool and also helps to
avoid the dreaded injuries.
Gary o'Hanlon
ruN oFF-roAD
Try to run 70 to 80 % of your
running off-road, on grass or forest
trails, to reduce the risk of getting
injured. Mixing up the surfaces
creates variety and is good for the
body.
WrITE IT DoWN
After every race, jot down what
you took from that race, both
positive and negative. If it didn't go
to plan, determine what exactly
went wrong and learn from your
mistakes.
SLEEP
Get at least eight hours sleep
per night. It's essential in order to
release growth hormone, to repair
the body and recover for your next
training session. It’s amazing what
we can cope with after a good
night’s sleep and also what we
can’t cope with when we don’t.
BALANCE
Get a good balance in your
sporting, social, work and family
lives. It’s good to get your running
in, but be flexible and wise enough
to know when skipping a run is
better for your overall wellness.
THE PoWEr oF rEST
When a niggle persists for more
than two days, take a day or two
off. It's a sign telling you to slow
down or stop; if not a more serious
injury may occur that could leave
you sidelined for weeks or months.
We lose no fitness taking a day or
two off, so it's essential we stop
and don't try to run through a
niggle or injury
Catherina McKiernan
MAkE ruNNINg A HABIT
When you get into the routine of
running it gets easier. Take your
time; build up at your own pace.
Once you get into the cycle of
training regularly, keep it up. Be
sensible with your training, run
your easy runs easy and work hard
on the sessions but keep them
controlled.
CoMPArISoN IS oDIouS
If you are a new to running or
indeed a seasoned runner,
remember that getting used to
running or increasing your training
takes time and lots of practice. Set
your own goals; don't worry about
others and focus on what you want
to achieve.
ruN LIkE THE WIND
A headwind always slows you
down more than a tailwind speeds
you up. Expect to run slower on
windy days and monitor your effort,
not your pace. Lean into the wind
and swing your arms strongly from
your hips up to your chin.
SurFACE
If possible try to vary the surface
you run on. I am lucky in that I can
do all my running on grass and
trails. If you run on the road, make
sure to stay off the camber on
the side of the road because your
body is not balanced and this can
result in injuries. If you can, do as
much as possible of your running
on grass.
PrACTICE gooD TECHNIquE
Keep your spine nice and straight,
chest up and shoulders down and
relaxed. Maintain a snappy stride
with your feet landing underneath
you. I can guarantee the more
you learn to relax while running the
longer and faster you will be able
to run.
strive for
consistency
in your
training
56 irish runner magazine irish runner magazine 57June - July 2016 June - July 2016
Emma
Buckley
weknowheras
hEalThyliFEsTylE
Her clients range from new mums to professional athletes
and after only 18 months are already working with prestigious
sporting events such as the SSE Airtricity Dublin Marathon
and the Irish Swimming Open. Gourmet Fuel is the official
nutrition provider for the Irish Olympic Swimming Team, Irish
Men’s Hockey Olympic Team, Irish Amateur Boxers and provide
nutrition for other national and visiting international Olympic
athletes and teams.
Emma BucklEy B.Sc iS DirEctor
of NutritioN at GourmEt
fuEl - thE firSt compaNy of
itS kiND iN irElaND, crEatiNG,
DEvElopiNG, prEpariNG aND
DElivEriNG top quality,
NutritiouS mEalS.
The last piece of the puzzle - but by no means last - is hydration. Sweating and urinating causes water loss.
Sweat also contains electrolytes, which are critical to replace – mainly sodium. Drinking plenty of water prior to
your training and then taking a water-based drink with added electrolytes and some carbohydrate will ensure
that you will be fully hydrated and fuelled.
for females: 4-6g/kg body weight, per
day. Good sources of carbohydrates
are oats, rice, potato and sweet
potato, pasta, bread and fruit. It is
recommended to go for wholemeal
varieties for a longer sustained energy
release, but on the day of the event and
in order to reduce the risk of stomach
discomfort from fibre and to have instant
access to glucose on the day, you can
opt for the white varieties.
Protein is also important for muscle
growth and repair, so aim for
approximately 1.5-2g/kg body weight
for males and 1.3-1.8g/kg body weight
for females. Good sources of protein
are lean chicken, turkey and fish, lean
beef, eggs and dairy products. Fat is
also important, but opt for healthy fats
such as avocado, olive oil and oily fish.
Nuts and seeds also contain healthy
fats. Fat is also used as an energy
source so for long endurance races;
some athletes prefer to use fat as fuel
over carbohydrate. But that is for you
to experiment with in training and
preparation, not at an event.
We all want to perform our
best in races, a goal that can
often be scuppered through a
combination of bad luck and
bad decisions on the big day.
The best way to avoid this
fate, and make sure we give
ourselves the best chance of
nailing that big performance,
is to adequately prepare and
practise good routine long
before race day arrives.
Preparation for your event is
critical and takes place weeks,
months and even years prior
to the race. One of the key
elements in performing at your
best is good nutrition, along
with proper hydration and
adequate rest.
I'm sure you are already acutely
aware of the relationship
between eating well and running
well. The main considerations
for training and performing
at a race are to be properly
fueled, hydrated, refueled and
rehydrated during the race - and
then it's all about recovery.
You know your body best; you
know what foods work for you
and what foods don't. The days
before a race are NOT the time
to start experimenting with
different strategies. However,
there are some simple tips that
are applicable to everyone that
are worth considering.
You will need carbohydrate,
protein and fat, along with fruit
and vegetables for vitamins
and minerals, antioxidants and
phytonutrients. Your body
stores glucose (carbohydrate),
which is used for energy, as
glycogen in your muscles
and liver. When your energy
demands are such that you
need more glucose, your body
will turn to your glycogen
stores for fuel, so it's imperative
that you consume enough
carbohydrate in the days
before, on the day of the event
and during the event as well.
For endurance races such
as marathons, it is advisable
to 'carb load' in the days
leading up to the race. This
requires consuming a lot of
carbohydrate-based foods
in order to increase glycogen
stores. You will also need to
taper your training so that you
don’t use the stores.
Increased carbohydrate
consumption for males means
6-8g/kg body weight, per day;
Feedingyourbodyforracedayperformance,
byEmmaBuckleyB.Sc.
FuelFortheroad
MicronuTriEnTs
Micronutrients play an important
role in energy production, oxygen
transport, maintenance of bone
health, adequate immune function
and protection of the body against
oxidative damage, which occurs
through exercise. They also assist
with tissue growth and repair and
recovery from exercise. Exercise
stresses many of the metabolic
pathways where micronutrients are
required.
EaTing FaTs
Fats are an incredibly important
macronutrient and play a
critical role in our overall health.
They make up the structure of
membranes around the cells,
transport fat-soluble vitamins A,
D, E and K and are an important
precursor of hormones. Fats
fuel certain organs such as our
hearts and are an abundant
source of energy.
Emma Buckley B.Sc.
nutrition
GourmetFuel do specialised training nutritional meal plans specifically for runners.
Contact info@gourmetfuel.com or call 01 293 8799 to enquire about a consultation and special meal plan
34 irish runner magazine irish runner magazine 35June - July 2016 June - July 2016
Magazine Design

11. Corporate Identity
Honda / Print and digital brochure / poster for Social Research
Company Honda. The was content driven with analytics and big data
from the automotive industry.
ELVES
DRIVING CAR RECYCLING FORWARD
WITH COMPLIMENTS
ELVES
DRIVING CAR RECYCLING FORWARD
ELVES
DRIVING CAR RECYCLING FORWARD
ELV Environmental Services CLG
Area within unit
www.elves.ieinassociationwith
RecyclingandRecovery
ofEndofLifeVehiclesinIreland
SIMI
ELVES
illustration
ing first sought.
ELVES / A compliance scheme for end of life vehicles. It
currently represents all new car and van importers supplying
vehicles to the Irish market.
Our proposal for the logo was simple, carrying a typographical
palette to portray Elves brand with a strong corporate feel, a
rebranding that would express it’s proficiency and expertise in
a modern and all-embracing way.

12. Folder / Diecut
Griffith College Conference Centre / A prime purpose-built
convention centre that offers our customers the latest facilities for
conference meeting rooms.
Our aim was to created an identity that is bright yet natural. The
imagery and color schemes are hopeful and real, while keeping a
modern appearance. Pocket folders are excellent for presenting
and distributing a business’s marketing materials. They work best,
however, when the folder has a unique, eye-catching design.
ABOUT GRIFFITH CONFERENCE CENTRE
Situated in the heart of Dublin, Griffith Conference Centre is a prime purpose-built
venue situated along the scenic banks of the Grand Canal, only 2 kilometres from St.
Stephen’s Green. The centre has been custom designed to provide the finest state-of-
the-art facilities and the perfect environment for a successful and productive event.
Griffith Conference Centre enjoys the convenience of a self-contained campus, complete
with a restaurant, bar and catering facilities. The seven acre campus has on-site and
underground car parking spaces which can be used free of charge.
Our Conference Centre is designed for parties of 10 – 650 people, and is fitted with the
latest technology including electronic blinds, electronically retractable seating systems,
inbuilt PA systems, electronic overhead projectors and screens, air conditioning,
retractable partition walls, in-house audio visual services, state-of-the-art lighting and
sound systems, as well as a fully serviced catering operation on-site.
Our rooms vary in size and function, and this flexibility means that we can customise
our facilities to match each client’s unique requirements.
OUR DEDICATED CONFERENCE CENTRE TEAM
Our Conference Centre Team will work closely with each client to ensure that their
requirements are met.
GRIFFITH CONFERENCE CENTRE
VENUE HIRE
Griffith Conference Centre can offer you venue hire for any of the
following events:
• Concerts
• Conferences
• Conventions
• Ceremonies
• Exhibitions
• Exams
• Filming
• Launches
• Lecture Theatre
• Presentations
• Press Events
• Public Meetings
Technical informaTion
Griffith conference centre is a prime purpose-built venue which offers our customers the latest
technology including electronic blinds, electronically retractable seating systems, inbuilt public
address systems, electronic overhead projectors and screens, air conditioning, retractable partition
walls and in-house audio visual services. our state-of-the-art lighting and sound systems are
combined with a fully serviced hospitality operation, all within the same building. The auditorium is
a multipurpose conference room facility suitable for small, medium and large events.
caTerinG
conference catering facilities are available
onsite for your event with a wide variety of
menus from finger food to silver service dining
options.
our catering Planner will customise our
hospitality packages to suit each event.
Tel: +353 (1) 416 3357 / 415 0400
Email: griffithconferencecentre@gcd.ie
Web: www.gcd.ie/conference-centre
locaTion
Griffith conference centre is part of
Griffith college and is serviced by a
number of local bus services and the
nearby luas Green line. located only two
kilometres from the iconic St. Stephen’s
Green Park, Griffith conference centre
is an ideal convention venue for hosting
your event. The seven acre campus has
onsite and underground car parking
spaces which can be used free of charge.
16, 19, 19a, 49, 49a, 54a, 54n ,122.
Dublin bus
luas
Green line - harcourt St
if you would like further information about our
conference centre please contact the conference
centre office on:
Tel : +353 (1) 416 3357 / 415 0400
Web: www.gcd.ie/conference-centre
TeSTimonialS
our state-of-the-art facilities have attracted
an impressive list of clients including corporate
associations, public sector bodies, performing
artists and government organisations.
“Griffith Conference Centre is very convenient to the
city centre. The auditorium is a modern adaptable
rehearsal venue. The friendly staff are approachable
and accommodating.”
RTÉ Performing Groups
“We have been using the rooms and conference
facilities in Griffith College since 1999.We have found
them to be fantastic. They have excellent staff and
excellent customer service, and everybody is very
helpful. The facilities themselves are lovely: old world
in some of the original buildings and modern and very
high spec in the new building. Our students love the
atmosphere, with lots of parking, good facilities, a
short walking distance from town. After nearly 14
years there, it would still be our first choice.”
avril ivory (M.sc),academic Director
College of naturopathic Medicine
front coverback cover

13. Conceptual Design
Griffith College / Conceptual design is the very first phase of
design. The conceptual design phase provides a description of
the proposed system in terms of a set of integrated ideas and
concepts about what it should do, behave, and look like, that will be
understandable by the users in the manner intended.
Griffith College commissioned us to create conceptual designs
which defined both the aesthetics and functionality of there
academic prospectus for 2016.
Concept one Concept two
Academic
Prospectus 2016
www.gcd.ie
Griffith College
th Circular Road
Dublin 8
Telephone:
(01) 416 3378
(01) 416 3323
(01) 416 3318
Email:
training@gcd.ie
25/03/2015 15:08:42
Academic
Prospectus 2016
www.gcd.ie
Academic
Prospectus 2016
www.gcd.ie
Griffith College, South Circular Road, Dublin 8.
Telephone: (01) 416 3378 /416 3323/416 3318
Email: corporatetraining@gcd.ie
CMP_Corp Broch_16_3.indd 1-2 25/03/2015 15:06:06
SAMPLE TEXT
WELCOME TO
Griffith College Prospectus 2016
Welcome to Griffith College
Griffith College offers a wide range of part-time evening courses to
suit all professional and personal requirements. Part-time evening
classes are provided throughout our suite of Corporate Training and
Short-Term evening courses in addition to our undergraduate degree,
postgraduate masters and professional programmes. Griffith College
enjoys a strong national and international reputation built on over
30 years of experience where our experienced and highly respected
lecturers will focus your energies on academic development and all
round personal growth.
About Griffith Corporate Training
Established in 1977, Griffith Corporate Training is part of Griffith
College, its main campus situated at South Circular Road, Dublin 8,
within easy reach of the city centre and its downtown campus beside
Tara Street Dart Station.
We offer a wide array of evening courses to clients and private
individuals. We also provide standard and customised day time
training to meet the particular needs of corporate clients.
Our Business courses include Marketing, Advertising, Public Relations,
Sales, Online Marketing and Digital Strategy, Human Resource
Management, Office Skills and many others.
Our Professional Development courses include Digital and Social
Media Marketing Workshop, Effective Public Speaking, and Project
Management.
We also offer Arts courses in such fields as Positive Psychology at
Work and Counselling/Psychotherapy.
Our wide suite of Computer courses range from training for
beginners in Microsoft Office end-user applications to Professional
Technical Training Courses such as Microsoft and Cisco, Design
Courses, Web Design, AutoCAD and Desktop Publishing.
All our training is carried out to the highest professional standards
and we consistently achieve top grade customer satisfaction ratings.
Our mission is to create a stimulating and rewarding learning
environment, imparting modern thinking and techniques, and
empowering you to progress and develop through lifelong learning in
your career and chosen field of study.
CMP_Corp Broch_16_3.indd 7-8 25/03/2015 15:06:08
Welcome to
Griffith College
Welcome to Griffith College
Griffith College offers a wide range of part-time evening courses to suit all professional and personal requirements. Part-time evening classes
are provided throughout our suite of Corporate Training and Short-Term evening courses in addition to our undergraduate degree, postgraduate
masters and professional programmes. Griffith College enjoys a strong national and international reputation built on over 30 years of experience
where our experienced and highly respected lecturers will focus your energies on academic development and all round personal growth.
About Griffith Corporate Training
Established in 1977, Griffith Corporate Training is part of Griffith College, its main campus situated at South Circular Road, Dublin 8, within easy reach of the
city centre and its downtown campus beside Tara Street Dart Station. We offer a wide array of evening courses to clients and private individuals. We also
provide standard and customised day time training to meet the particular needs of corporate clients.
Our Business courses include Marketing, Advertising, Public Relations, Sales, Online Marketing and Digital Strategy, Human Resource Management, Office
Skills and many others. Our Professional Development courses include Digital and Social Media Marketing Workshop, Effective Public Speaking, and Project
Management. We also offer Arts courses in such fields as Positive Psychology at Work and Counselling/Psychotherapy.
Our wide suite of Computer courses range from training for beginners in Microsoft Office end-user applications to Professional Technical Training Courses
such as Microsoft and Cisco, Design Courses, Web Design, AutoCAD and Desktop Publishing. All our training is carried out to the highest professional
standards and we consistently achieve top grade customer satisfaction ratings.
Our mission is to create a stimulating and rewarding learning environment, imparting modern thinking and techniques, and empowering you to progress and
develop through lifelong learning in your career and chosen field of study.
CMP_Corp Broch_16_2.indd 3-4 25/03/2015 15:08:43