Q: When did you 1st start to run and why? A: First started to run properly in Spring 2009 (I was 36 at the time). I think my main reason was to clear my head, deal with the stress of a personal financial crisis, plus get fitter!
Q: Do you remember your 1st ever race and how did you get on? A: Yes! The Great Run in the Park (Spar 10K) April 2009. I had never run more than about 5km before, so was delighted to break the hour (58 minutes I think) and seriously enjoyed the buzz of running with 13,000 other people!
Q: How many miles or km's would you run on a training week? A: I'm quite unscientific about my training regieme. Unless training for a specifically demanding race, ie an ultra, a marathon, or a very long mountain race, I generally just try and run about 4 or 5 times a week, mixing it up with long slow runs, speed sessions, hillwork, pace runs etc. I also do a lot of 'fun-jogs' whereby I just head out the door, trot over to the Phoenix Park and amble around for about an hour at a steady pace. I sometimes run with my girlfriend, she runs a little slower than me, so I'll add in a bit of speed work while we're out together. If I'm training for an ultra, I make it more structured, but if I'm honest, rarely get above marathon-programme levels of mileage. Next time though, I'm going to experiment with some 'back-to-back long runs'
Q: What kind of running foods do you like to eat while training on longer runs.. A: I'm trying to lose weight, so that's a loaded question! When on the long training runs themselves, or indeed when out on a long race, I usually eat gluten-free energy bars made from seeds and carob, plus on very long runs energy jelly beans. However, I'm currently trying to drastically reduce sugar in my diet, so it may be time for a re-think! I drink water, plus on very long runs I use the 'Zero' brand electrolite drink.
Q: What other food philosophy do you have for your running training in general? A: Outside of the races/training runs themselves, I try to keep it sensible. Porridge in the mornings (I'm experimenting with running early in the morning on an empty stomach at the moment!), get some protein in to me after the runs, healthy meat/fish/veg in the evenings with a few extra carbs the day before a race. I also take quite a few supplements, and try to eat lots of nuts, seeds, some fruit, lots of veg, good fats (or so I tell myself!) etc.
Q: What kind of running shoes you love the most..? A: I LOVE New Balance. They are so comfortable. I'm moving towards minimalist footwear, but need to find a pair with great grip for the muddy mountain races.
Q: Where is your favorite place to run? A: Quick answer? The Wicklow Mountains. But I also LOVE the Lake District (albeit I only did one race there, plus a bit of walking)
Q: What races do you love the most and why? A: There are 5 or 6 of the Wed Summer league IMRA races that spring to mind, Ballinastoe (the one that's like an obstacle course!), Scarr, Brockagh, Sorrel Hill, Seefingan etc which I love, but my real preference is for the slightly longer races, not just the Lugnaquillas, Galtees etc (which take me 90-120 mins) but the 3-4 hour runs (Circuit of Avonbeg etc). I love a race with lots of variety of terrain. Plus, while I appreciate the challenge of ferociously demanding and steep races such as the Mourne 7-7s, I don't actually ENJOY them as much as the slightly flatter runs. I like to be actually running! There's nothing better than flying down a nice springy (relatively safe!) heathery boggy modest mountain as fast as you can, yet knowing death doom and destruction won't come from a little slip!
Q: Have you ran any Marathons or plan to race any? A: I've done 2 road marathons in the past. No particular plans to do any more right now. However, I've no problem doing marathon distance, or longer, in the hills.
Q: Do you have any ultimate goals for this year or next? A: Yes, I'm working on a long multi-day mountain-run challenge for charity this summer. And possibly another one (for a different charity) later in the year. But, I'm just coming out of a few injuries, so don't have any firm dates. Watch this space!
Q: Whats your thoughts on sports gels? and do you use / eat them? A: Not mad about gels. Prefer something solid!
Q: What kind of food do you love the most and do you like Wine or Beer? A: I'm not much of a drinker, although I like the occasional glass of red wine with food or a beer now and again. I like proper English ale. On average, I might have one or two drinks a week. I'm much more of a food fan! Favourite cuisines are Indian and Spanish (I had to say Spanish, anyone who knows me will know why!). I also like Italian, Mexican, Thai, and solid English/Irish fare, such as nice lamb dishes, venison, game, Sunday roasts etc. Having said that I WAS a 100% vegetarian for 15 years and still like vegetarian food, plus these days I eat a lot of nice fish. Desserts? Too many of them..
Q: Would you like to give our readers some tips on their 1st races… A: My main tips for aspiring runners are to just enjoy it, a tiny bit of apprehension is ok, but don't be stressing. Give it everything, but be conscious of keeping a tiny bit in the tank for the closing few km.
Q: Would you like to say anything that we've not asked? feel free….. A: Yes. In general my advice to people who want to get in to running, but may be nervous about doing damage to their joints or other damage, is take it up slowly. Go up the mileage VERY slowly. Learn a good technique, explore techniques such as chi-running (Catherina McKernan) and natural-running (google Rene Borg!) and find out what is right for you. Consider NOT wearing big old-fashioned cushioned runners, but DONT go rushing in to wearing minimalists either. Get the right advice. Some people advise against too much stretching. Currently, I stretch a bit, but my main technique for improving flexibility and injury prevention/cure is bikram yoga (can't recommend it highly enough!). Also, crosstrain crosstrain crosstrain. DON'T just run. Do a bit of weights, swimming and cycling too. If you like other sports, just do them, eg tennis, football. And only run, if you want to! For serious training, consider doing a proper training programme. There is lots of great advice out there. Study it, and use it. Final point - consider joining an athletics club. Running can be a great social sport.
Q: Do you listen to music when you run? A: NEVER in the mountains, but YES on the roads. I live in Inchicore and it wouldn't quite have the beauty of Glendalough, so a bit of music to occupy the mind is nice! Having said that, the Phoenix Park is nearby and in there is some of the best/nicest flat city-based running you'll get anywhere in the world. On the roads/suburbs (and I try to avoid actual road running) I listen to uptempo playlists on my iPod. Here's a few of the artists I like for running; Grateful Dead, Wilco, Iron Maiden, Bob Dylan, Metallica, any uptempo old country or jazz music such as Louis Armstrong, Merle Haggard, Johnny Cash... also like The Rolling Stones, Neil Young, The Kinks, REM, Ray charles, Benny Goodman, Beatles, Phish, Chuck Berry and a whole lot more..
Q: What do you get out of running, mentally? A: It's just very therapeutic. Especially mountain-running. It's the perfect escape. Plus, anything that gets the heart pumping is good for endorphins and good for stress. Running is also sociable. Also, mountain running is fun, and funny (it can involve lots of falling over!)
MSR would like to thank Ken for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: When did you first start running & why? A: I ran years ago when at school. I ran with the school team but was never much good. Still I enjoyed it until I got busy just being a teenager and found other things to do (Smoking, drinking and chasing girls...) Haha. I then started again a few years back. At the time I was smoking 20+ cigarettes a day and while not completely unfit I could barely run 2-3 km non stop. I did the Great Ireland Run in 2007 I think and this was the first race I'd done in years. A few friends had done it the year before and I said I'd give it a shot. It killed me. I was so unfit and slow. Looking back it wasn't such a bad time (around an hour) but compared to the lads I was running with I was way slower and I didn't like that... I started to train a bit more but not too much but could see my times getting better. The year after I knocked about 8-10 minutes off my time. This was really the start of it for me. There really was no reason for running except that my friends at the time were starting to do a bit and said I'd join them.
Q: Do you remember your first race & how did you get on? A: Not really. As I said I did loads in school but don't think I was ever that good. Usually middle of the pack somewhere. We started doing a few IMRA races in 2008. I'll never forget my first one of these. Hellfire! I remember looking at it and convincing the lads to come along. We'd just completed the 10k in the park a couple of weeks before and I remember saying sure it's only 6 km. in my head this was approx 3 up 3 down. I finished 198 out of about 205. In bits but I still came back the week after. I often come across other IMRA newbies in exactly the same situation. I tell them it does get better and sometimes ill see them again... I gradually got a bit better and eventually decided it was time to quit smoking. To think back now it was crazy. I'd literally be standing on the start line smoking and straight after finishing I'd have another. I'm sure I must have looked really out of place!
Q: When did you first start to think you can run more then 50km or more? A: It's only really this year that I've started doing longer distance stuff but I'm really enjoying them. I remember a few years ago hearing about long distance races and thinking I'd love to give them a shot sometime but never had the time until this year. I changed jobs about a year ago and it's changed my life completely. I've just so much time to do stuff that I want to do and I'm really enjoying doing them. It also means I've time to train a bit as well. I think anyone can run any distance they want (within reason of course) once they are of relatively good fitness and they believe they can. I think with longer distance stuff and even Marathon distance so much of it is mental! You really need to believe in it and know you can and will do it. The first Marathon I did in 2008 I was kinda joking with some friends. We were looking at the race series in the Phoenix Park and trying to decide whether to just register for the 5 mile or should we go for the 10 as well. We'd mainly just been doing 5-10k races so even 10 miles seemed real real far. I joked that maybe we'd register for the half and the marathon as well to take advantage of the discount you got when registering for them all. The lads all thought I was a bit crazy and that we'd never be able for it so I decided then I was doing it! I was going to do it and prove them wrong. I guess when I put my mind to it I knew I could complete it even if I had to crawl around. I finished in a respectable enough time of 4:18. Needless to say all the lads joined me the following year
Q: Where is your favorite place to run or train? A: I love running where the scenery is nice. I like the countryside, the mountains or along the beach/coastline. I've lived next to the sea and out in the countryside most of my life so it's a place I love to run. The mountains are probably my favourite place but they aren't so close to home. I just completed the Killarney Marathon recently and that's an amazing place to run. We also went for a cycle around there when we were down an just such a beautiful part of the country. Another one of my favourite races is the Causeway Coast along the coast of Antrim and the Giants Causeway...incredible scenery you are literally running a couple of feet from the cliff edge and the views are something else.
Q: Are you a member of any running clubs and how you find running with groups? A: Not really. I was in Clonliffe a few years back for about a year but then it didn't really suit me to make the training sessions. I'm a member of IMRA, The Marathon Club of Ireland and an informal kinda running group in Balbriggan called. Balbriggan Roadrunners but none are real clubs in the traditional sense. I love running in groups as it usually forces you to push your self a bit more, faster, harder and longer. I'm very social too so I love to chat away to people when running - when I can at least. Although there are also times when I just want to run on my own.
Q: How many miles would you run on a training week? A: My training is really sporadic and unstructured... Some weeks I might do 100 - 150 km depending on what races/ challenges I'm doing while other weeks I might just get a 10k run in. Recently I've been trying to do a marathon or longer every week or two so the mileage is quite high at the minute but I don't kill myself either. I know I could and probably should do more (especially speedwork) if I want to improve on times.
Q: What other sports do you like doing when not running? A: None really. I do a bit of hiking when I get the chance and recently bought a bike which I'm waiting for at the moment so plan to start working a bit of cycling into things too.
Q: What kind of foods do you like to eat while training or racing? A: Like my training my diet is far from perfect. I eat what I want and lots of it. I regularly eat stuff like pizza, takeaways, Indian etc sometimes twice or three times a week but I can make some nice healthly stuff when I take time to do so. It's prob one of the big things I need to look at changing. I think if I didn't run or if I ever get injured badly ill be in a lot of trouble with my diet. When running longer runs I like to eat a mix of real food like sandwiches, wraps, bananas, bagels and sweets like mini snickers, jelly babies/ beans and nuts.
Q: What foods do you eat to recover from a serious long run or race? A: Hmmm. Anything really but usually I like to treat myself to something like pizza or Indian washed down with a beer or two. Prob not very good for recovery at all but hey I've worked hard and I think I deserve it!
Q: What is your favorite running event? A: Some of my favourites are Killarney Marathon, Causeway Coast Marathon (although planning on doing the Ultra this year), Mourne Way, Wicklow Way Ultra, Trail and of course the solo this year. I've also recently done the Stone Mad two day Ultra which was amazing. Very hot this year though but lovely part of the country and a nice mix of trails, roads, mountains. Another first this year was the Wicklow Rogaine while its not really a race as such its a fantastic event which really challenges you across a number of areas (navigation, planning, strategy, and challenges you mentally and physically). Not least of all the ability to stay awake and keep moving for 24 hours. I had a great time doing it - a fantastic event. Highly recommend.
Q: I see you've run the "The Wicklow Way 127km and the "Stone Mad Ultra" this year, would you like to tell us something on about them races? A: Both fantastic events and actually both in their first year in 2013. The Wicklow Way was a massive challenge for me when I did it but at the same time it's really made me see what I and my body are capable of. I could go on all day about that but prob best to direct people towards the event page on IMRA where I've written a report if they are interested in reading more (https://www.imra.ie/events/view/id/1088). The Stone Mad Ultra was also a first for me in many ways the distance was much the same as the Wicklow way except spread over two days which meant no real recovery time. I was a little stiff starting out on day two but that faded out after a few km and actually finished quite strong on day two. My body really surprised me on that one. i thought i would have been a lot worse after the first day (approx 65km) I loved the event itself. Very well organised and put together and would deffo recommend to anyone next year. If Ultras arent your thing they also have a marathon and half marathon option on both days and a 10km on day two. The craic we had staying over was great too and met a lot of new people over the couple of days.
Q: So do you love longer runs and races then the short ones or maybe both? A: A bit of both. I like the challenge of longer runs and events but I also enjoy a nice short 5-10km. I've had some good times this year too for both distances and my times here are coming down too which is good to see.
Q: What kind of running shoes would you wear on mainly long distance runs? A: I have a few. At the moment the ones that get most of the longer mileage are a pair of Asics runners and Mizuno trail runners. Both have seen better days but I'm struggling to part with them. They are just so comfortable and have never given me any trouble with blisters or sore feet or anything so I'm almost scared to bin them. Of course they don't make the same ones anymore.
Q: How do you plan your week ahead coming unto a race? A: Really I'm not one for making any great plans. I often find myself registering for races a few days before the race at the last minutes so don't get much real preparation. I try to keep the mileage ticking over though so that I don't have too much to build up to.
Q: What do you get out of running, mentally? A: I get a lot out of running mentally. It's a great source of relaxation and can really help clear the head of everything. Its also a chance to think and plan things you might have to do. Ive solved the worlds problems a million times over on some of my longer runs. Sometimes I like to run with music and just shut off the brain and just drift along. I can often be found running along singing not to mention when I start talking to myself... It also shows me just what I'm capable and that really I can do things that most would think impossible...this is a lesson for all parts of life not just running.
Q: Who is your sporting inspiration? A: I don't really have any main ones. I often look at people who have done quite incredible things and think I'd like to do that too. Ive a very long to do list at this stage... Some people do inspire me but generally they are just ordinary people doing extraordinary things that I would hope to do someday.
Q: Do you have any ultimate goals for this year or next? A: At the start of the year I said I'd like to run 12 marathons this year. Id done 4 or 5 last year and just one a year for a few years before that. I'm on number 9 or 10 now with a sprinkling of ultras thrown in so it's looking good. I should also pass a couple of milestones this year too running my 100th mountain race hopefully in the coming weeks and my 25th Marathon. In terms of Races I've a very long to do list which I'm working through. I was hoping to do the Energia 24 Hour race at the weekend but my wife had already made plans for Killarney so I did the Marathon instead. I guess I cant always get my own way! Had a fantastic weekend in Killarney actually. I might try that next year though. I'd like to do the UTMB at some stage in the next couple of years, Lakeland 50&100 (Only came across these recently but look real good) and of course our very own Wicklow Round. I've been eyeing that up for a few years now probably as far back as when Maire first attempted it so maybe give it a go next year if I can.
Q: Would you like to give our readers some tips on their 1st race if long distance of short? A: Just do it. Get out and run and see what you are capable. I promise you will surprise yourself. People often tell me how great they think I am or how they could never do some of the races that I've done but in reality I'm no different to them or anyone else. Yes you need a basic level of fitness to prevent you from keeling over during a race but once you are reasonably fit and have the belief that you can do it you probably can (with a bit of preparation). I'm certainly far from a perfectly sculpted elite athlete myself..but I believe in myself and what I'm doing. There's a famous quote - I think it was Henry Ford who said "whether you think you can or you think you can't - you're right", in fact he also said something like "There is no man living who isn’t capable of doing more than he thinks he can do". He was talking more about business I think but valuable lessons nonetheless.
MSR would like to thank Pól for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: When did you 1st start to run & why? A: I first started to run about ten years ago and the main reason I took it up was to keep fit. In the early years of my running I did not take it too seriously at all and did not really know much when it came to things like what shoes to wear, running techniques and stretching.
Q: Do you remember your 1st ever race & how did you get on? A: Yes, I remember it well actually. It was the first Dublin port tunnel 10k race. I was still a complete novice at the time and had on the completely wrong type of shoes. It was hot too, I have memories of me being in a Santa hat as it was around Christmas time and the heat in the tunnel was nearly unbearable. From memory I think I came in around the 52 minute mark. My first hill race was on the 1st of Feb 2009 at Ticknock. It was a Sunday and I remember being out the night before watching the Dubs at Crooke Park, we had a few (too many) Guinness that night so I was not feeling 100% on Sunday shall we say I really did not have a clue what to expect so just grabbed a pair of astro turf boots I had and headed on up. I came 36th out of over 150 runners so was chuffed! I even went onto wear those astro boots for the remainder of the season clocking up ten races in them!
Q: How many miles or km's would you run on a training week? A: When I am training for a marathon or other such events I would like to be up around 80k per week at the peak of my training. I would like to do a bit more but I find it hard to fit in as I have so many other things going on in my life!
Q: What kind of running foods do you like to eat while training on longer runs.. A: This is an area that I really need to improve on. I eat snickers bars and jellies and it's a case of; "If it ain’t broke, don't fix it" for me as that seems to work for me. I think I will go down the road of nuts, dates and other such items soon though after some more research and experimenting. On longer runs I try to stick to “normal food” but still have chocolate and jellies knocking around for that quick hit!
Q: What kind of running shoes you love the most..? A: This is an easy answer, INOV8's. I LOVE THEM!! I have a set of Baregrips for the real messy open mountain stuff and a set of Mudrocs for the more traily type stuff. For the roads I have a set of Xlites which I really enjoy wearing. I find them comfortable and they have taken a good few minutes off my road times since making the switch from the classic Asics style shoe. I even wear my Xlites around the house as they are that comfortable!
Q: Where is your favorite place to run? A: I love running in the hills of Wicklow, especially around places like Djouce and Lugnaquilla. When I am on the roads I love to run beside the sea in areas like Dalkey and Dun Laoghaire as the views are key to keeping me from not getting bored on long road runs.
Q: What races do you love the most & why? A: I love the Dublin marathon of which I have done the last 5. You can not beat the home support you get out on the course. As for the hill races I love, there are so many to chose from but the stand out ones for me are the Circuit of Avonbeg, Tonelagee and the lake, and the Stone Cross to Lug relay.
Q: Have you run any Marathons or plan to race any? A: As mentioned above I have done the Dublin Marathon each year for the past 5. Unfortunately I will miss this years but I plan to give it a go again in 2014 and have ambitions to get my first sub 3 hour time recorded.
Q: Do you have any ultimate goals for this year or next? A: I really want to give the Wicklow Round a shot this year. I have put a lot of time and effort into it over the past couple of years but due to various reasons it has not come to fruition. This year though I have a good feeling about it so just need to say a quick prayer to the weather Gods!
Q: Whats your thoughts on sports gels? and do you use / eat them? A: I am not really a fan of them as they sometimes give me pains in my stomach in some of the longer races I did in the past. I try and stick to more solid foods where possible.
Q: What kind of food do you love the most & do you like Wine or Beer? A: I love all types of food and am really not that picky when it comes down to it. I am a big fan of pasta in and around race days. I do like a glass of wine when I am out for dinner and of course you can not beat the post race pint of Guinness!
Q: Would you like to give our readers some tips on their 1st races… A: The best advice I have is to pat yourself on the back when you have reached the start line, which is a great achievement in it's self. As for the race it's self and especially on the first few races it's important not to tear off and to keep to a pace that you feel comfortable with. As you progress with your racing you can then start to work on your strengths and weaknesses.
Q: Would you like to say anything that i've not asked? A: Keep on running people, it’s up there with one of the cheapest things you can do and an amazing way to stay in shape and a great opportunity to meet lots of interesting people. If you see me out on the hills be sure to say hello, happy running
MSR would like to thank Gareth for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: When did you 1st start to run & why? A: I first ran with my father, in a sport called Radio Orienteering, from about the age of 5. But it was only once per week and apart from that I was a disaster at sport – my PE teacher thought I had a motor-skill handicap so I love the irony of know being a teacher of movement! I did about 3 weekly runs on/off as a student to sweat out the constant boozing that was part and parcel of Danish life. We began at 13, so not the healthiest life for a teenager. I began running in earnest at Lugnacoille 2006 (my first mountain race) and was hooked after that despite twisting my ankle and DNFing.
Q: Do you remember your 1st ever race & how did you get on? A: My first ever race was in 1999. The first half-marathon in my home town was on and there was a relay (with a 12k and a 9.1k leg). One of my teachers had entered with his wife but he got injured and he asked me to step in for him in the 12km. For some reason I obliged. The race was Sunday and I did three back-to-back 6k runs to prepare Monday, Tuesday and Wednesday. On race day, geared up with my cotton t-shirt, ASICS runners and no experience, I struggled through the first 8km or so. Then a teacher, running the half-marathon, caught up with me and yelled at me “are you coming or what” and I followed suddenly able to up the pace. We finished on a real high but my time was about 1 hour for the 12km and I couldn’t walk for days after. Fair to say I was almost clinically unfit at that stage and celebrated the race with the usual Danish drinking spree! I did do a mini-triathlon back in 1996 as well, with secondary school, where I finished just about last, getting out of the pool behind every single girl and boy and not doing much better after that.
Q: How many miles or km's would you run on a training week? A: It varies hugely depending on the time of year and intensity of the training. I run by time and pace more than by miles. But generally, my mind and body is only really happy once I get over 100km per week, it’s natural level of activity which makes sense as I’m the skinny type. Since I began working two jobs and refocusing my efforts on perfecting the technical aspects of my running, so I can enjoy a long career and run more miles long-term, I’ve done a good bit less but try to run every day whenever I can. My goal has always been to spend at least 5 years running between 100 and 120 miles weekly consistently. But I still need to develop my technique and physique more to achieve that and put in place a better environment around me to allow the recovery it requires. Everything in your life that is stressful piles onto any miles you do.
Q: What kind of running foods do you like to eat while training on longer runs.. A: I don’t eat food on long runs as it’s counterproductive for achieving a good fat metabolism. For ultras I would prefer real foods over gels although I am fine carrying gels as backup for emergencies. Bonking almost never happens to me but when it does I embrace it. The body adapts well when not overdone (i.e. don’t starve regularly! But intermittently is good!). We are designed to eat very little after all, but since the modern food pyramid is pretty much what you would feed pigs to fatten them up, most of us have become pretty expensive machines to keep moving. I like to try and break that. For racing I use Orbana Healthy Energy, a complex carb/amino acid solution, in the ten minutes before it begins.
Q: What kind of running shoes you love the most..? A: Hah. I actually enjoy barefoot most now when the conditions are right for it but for competition or rocky trail or rough tarmac, I use the VivoBarefoot Aqua Lite or the VivoBarefoot Breathos. I wouldn’t call them favourites, as I’m not really that passionate about shoes anymore, I have come to view them as “just a tool”. But they are the only models that have what I require to practice my technique and not interfere with learning running as a skill: 3mm sole, no cushioning, zero drop and very wide toe-box. I’d like a shoe with less upper and more proprioception than even the 3mm gives and a bigger selection with the right specifications.
Q: Where is your favorite place to run? A: Depends on the day. I have my “go to run” which I use when I’m mentally drained or in a rush on the way home – the Vartry Reservoir loop in Roundwood. Flat, quiet, scenic and uncomplicated. Most of my favourite runs are right at my door in Glendalough – Trooperstown, Scarr, Clara Vale, Camaderry and so on. The Lakelands beat the Irish trails, though, and I’d love to have those at my doorstep. My most important run is the Glenmacnass Road – a very tough road run which I have nicknamed “The Forge” because it’s where the steel you need in a road race is made. It’s tough, unforgiving surface with hard uphill and downhill when run at speed. A real test of technical, mental and physical ability. Once I do that well I know that none of the Irish road races will be any trouble.
Q: What races do you love the most & why? A: The half-marathon is my favourite distance – whether on road or hills. It has the right mixture of stamina and speed for my current strengths, and I like that you can basically put a fast 5k at the end of a longer race where the very powerful runners sometimes have the edge run off them. The Wicklow Way Trail is one of my favourite races and a place where I have generally placed well and felt I could race to my strengths. Snowdon is another race I have a special relationship too and have had some of my best and worst races. An emotional roller-coaster really, so always draws me back. In these races you can engage in a bit of tactical and psychological warfare as well and get rid of some of the fighting instincts I think most of us are born with. I love races with a long fire-road finish where you can just use gravity, switch the mind off and reach crazy speeds. Cross-country is my secret mistress because I have so far been extremely ill-suited to it, so competing on the scene has been a real test. It’s satisfying to do a race where you know you have no aces to play in comparison to your competitors. I have rarely run well in a cross-country race but I love the tradition, the standard of competition and putting on the vest and running for my club. You’re representing the history of the club and it adds a nice layer to the events.
Q: Have you ran any Marathons or plan to race any? A: I have run only two plus some longer stuff in the hills. My first was Dublin in 2007 when I ran 3:18. Last year in Copenhagen I had another go and ran 2:55. I hope to do a Winter marathon this year if I can get my work/life balance right. I feel I am too young to run marathons “for the hell of it”, so each one I do I want to be absolutely 100% on top of my game.
Q: Do you have any ultimate goals for this year or next? A: I have a very ambitious ultimate goal that I keep close to my chest. But there is a plan in an Excel sheet going from today to my 41st birthday (8 years) which I believe is the necessary time to develop an athlete to their absolute potential. If I run a marathon this year, my aim would be to run substantially faster than the 2:55 in Copenhagen. I wore traditional racing shoes for that race and they almost crippled me, so with a consistent spell of training and 1 year working on my technique I’d expect to improve on that by a reasonably big margin. I ran close to my 5 mile personal best on no physical training earlier in the year, but need to take stock in the next race I do before planning any specific goals for this year.
Q: Whats your thoughts on sports gels? and do you use / eat them? A: They’re a bit like all processed food to me: good if you’re desperate or starving but should be avoided otherwise. Ben Medder, our natural movement consultant, told mea good rule: “If you cannot pluck it, kill it or pick it, it’s not food!” I used gels for my ultra/marathon running and will probably continue to do so because it’s not practical to eat real food in a big city marathon and can be hard for the stomach. But gels are not food nor are they a substitute for food and I’d prefer to make my own if I knew how. Generally for races around the hour mark, I have no need for fuel and I believe no athlete with proper endurance foundation would need them for races of that distance unless they under-eat regularly or are otherwise stressed out of their minds.
Q: What kind of food do you love the most & do you like Wine or Beer? A: I love most of the foods I have given up: Pizza, pasta, bread, cakes and cheese. I find solace in the fact that I also love steaks (particularly bison and venison) and anything containing garlic! And I can still eat my home-made bolognaise with salad instead of pasta or cook up Mexican or Indian with vegetables. So spicy does it for me. I try to eat only natural foods, avoiding grains and dairy except for special events like Christmas etc. where I do what I want. My “best friends” on a regular basis are probably sweet potatoes and pineapples! I’m a huge fan of craft beers and fine ales and stouts and lately have gotten a taste for proper Italian wine (while having a distaste for most any other wine oddly!). I drink wine weekly and try to avoid other alcohols most of the year saving them for special events.
Q: Would you like to give our readers some tips on their 1st races… A: Here’s a story from Tony Riddle, my colleague and great mentor, that I like. It’s about boxing but makes sense for running too: most boxing gyms take a newcomer and throw him into the ring against their best middle-weight. They think it toughens him up. The newcomer will either never come back or he’ll be tough enough to keep training. Problem is that he’ll have learned one of two things: 1) how to defend desperately or 2) how to lash out frenetically. A first race can be a bit like that “middle-weight” – if you don’t know what you’re doing it can beat you up and how you do will determine your “default reaction” for most of your running career. Thankfully, running is not quite as aggressive, so most beginners tend to enjoy it well enough, but for others it’s a real battle for survival or a real shock to the system. So let the first challenge you take on be realistic and manageable. Race shorter races first and learn the skill before rushing into the marathon. Focus on fun over tactics, goals, physiology splits and so on for as long as possible. As soon as you start enjoying the sport enough to stick with it and get ambitious, go get the advice of someone who has a proven track record of creating technically good runners and understands what it takes to stay healthy and enjoy the sport for a lifetime and not just next month. Read magazines and articles for fun but believe nothing unless the person has done it. Pick a time-honoured and proven method and stick to it and try to ignore a lot of the noise that is out there or you’ll get constantly distracted and never get any real consistency.
Q: Would you like to say anything that vie not asked? feel free….. A: Just to say that running was a major positive force in my life and it can be in anyone’s life. It’s a fundamental activity that is part of our heritage and that we were all born to do well and effortlessly. Keep a healthy perspective whatever you do. Any virtue we have can turn on its head – a good work ethic can become obsession, focus can become single-mindedness, competitiveness can become antagonism and envy. John Lenihan noted in a course we did how he felt there’s too much focus on things that matter the least over things that matter the most in running nowadays. It’s all about technology, goodie bags, what shoes to wear, what watches to buy and the whole sideshow. Personally I’d like running to be back focused on training, camaraderie, competitors, tactics, results and, of course, fun. Running doesn’t really need all the glitz and glamour and I think you can see the harm it has done to football, even if it brought in a lot of money. I certainly don’t feel as connected to football or footballers as I did in the eighties, so running has a chance to be the sport that stands out and keeps its old school values intact.
MSR would like to thank Rene for his time by doing us a great interview. hope our readers enjoyed it. peace & good juju
Q: When did you 1st start to run & why? A: I was a road cyclist, I decided to do cyclo-cross so I needed to be a good runner. My first cross was wet and muddy, 22-10-1972 so probably runner from 1972. I may have run cross country at school but more because you had to.
Q: Do you remember your 1st ever race & how did you get on? A: My first ever race was a road race, Manchester Wheelers 48mile. 9th place. 1-4-1967.
Q: How many miles or km's would you run on a training week? A: Not many, I dog walk about 40km a week and maybe run about the same. My run training is good quality and I do more if I have runners here for a trail week when I may do 100-120km. I prefer to work on being fast for my age and if I have a specific long race coming up I may do a little bit more but rarely over 30km max.
Q: What kind of running foods do you like to eat while training on longer runs ? A: I don’t fuss about food. I eat Mulebars, GU or proper food like cheese, honey, jam or ham sandwiches. I also like boiled eggs and sometimes these are all I can get down if a run has been hard.
Q: What kind of running shoes you love the most ? A: I try all sorts of shoes. I don’t bother about height, heel to toe drop, I prefer to mix and alternate. I don’t use motion control shoes, (your feet know what to do) I don’t like shoes that have weak uppers that tear and wear well before the sole. The best wearing are Mizuno (road and trail) and UKGear PT1000NC. I also prefer proper laces, no point in speed laces and they do break and they are too thin.
Q: Where is your favorite place to run? A: My local mountains, Sierra Tejeda, Almijara y Alhama Parque Natural. Also Sierra Nevada which is close by is good but you need to wait till summer for the snow to clear.
Q: What races do you love the most & why? A: I have raced for over 40 yrs, I like many events for different reasons but I suppose Pico Veleta uphill 50km is a favourite as I have won (age cats) in past 3, third in my first attempt, I also have record for over 60, 5hr 8min. I also like Ronda 101 but can’t do it anymore as my balance is bad at night. I also like Dos Colinas a street race around the Alhambra and arab quarter of Granada, tricky, cobbles, stairs, narrow streets, won age cat twice and not doing it this year as on my pbdeafrun.
Q: Have you ran any Marathons or plan to race any? A: I don’t do many marathons, usually one a year. My best is Malaga last December 3hr 27min 02sec and 2nd vet 60.
Q: Do you have any ultimate goals for this year or next? A: Try to beat 5hr for Pico Veleta in august. I also have to get through the 1000km pbdeafrun.com which I start on Sunday 19th May. Never run so far so no idea how it will affect me. Not trained for it as I reckon I can run myself fit as I go. I will mix in some mtb as I have some days where I have to make it to certain towns so the mtb will give legs a change and some speed.
Q: Whats your thoughts on sports gels? and do you use / eat them? A: I use GU and for marathons and Pico Veleta I set my Garmin to beep at 43min and again at 45min, this is the GU eating periodïŠ I stick to this, grab water when I pass a cp to wash down the gel and that is it, no other stuff needed. Not everyone likes gels but I think they just need to test a few, the GU peanut butter is good as a little more savoury, not everyone wants sweet all the time.
Q: What kind of food do you love the most & do you like Wine or Beer? A: I like all food, my favourite basic meal is double egg and chips, pizza is also good but I get them done as 50/50 two ‘flavours’ otherwise they get boring. I prefer local sweet wine and I also like some beers. Most of the races I do are sponsored by Cruzcampo (part of Heineken) so beer is free. I also like the assorted beers that the local bars sell, mix of Belgian, Dutch, German, English and Irish. Main thing is that with a beer you get food (tapas) and away from the Coast they are better and bigger. 2 beers or wines and you have a good meal for nothingïŠ
Q: Would you like to give our readers some tips on their 1st race? A: Everyone is different but I prefer to get as near front as possible and start fast. You can slow a bit once things are settled but your rivals usually slow as well so any gaps you make in the early stages are usually there at the finishïŠ I also suggest you race intelligently, eg use other runners to shield you from the wind, vary pace etc., don’t just settle in a group. If you have a target time, maybe for a marathon and there are pacers for assorted group/times, go out with the one that is faster and see if you can hold off your target time group. Marathons can be boring so best to spice them up a bitïŠ
Q: Would you like to say anything that ive not asked? feel free.. A: Don’t get obsessed with training. If you don’t feel like training do something else, take dog out, read a book, watch TV. If you have a race coming up then you still need to maintain fitness but you won’t lose much by having a few days off but you could lose an entire running career if you overtrain.
MSR would like to thank Paul for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: When did you 1st start to run & why? A: My very first race that I remember of any significance was a cross country event at school. It was a chance to get a day off school to travel to the competition in Roscrea
Q: Do you remember your 1st ever race & how did you get on? A: I finished well down the field - 7th placed finisher of our team of 8 - Team-mate with an arm in a plaster cast finished just ahead of me - I was being nice :-)
Q: Were you always involved in running or sports? A: Like many lads the main sport I did in school was GAA,hurling in my case, but apart from a Minor B county title there was not much success. I also dabbled in soccer and squash in college before starting more running and cycling stuff in my mid twenties but it was only in when I moved from the UK to Thailand to work in the late 90's that I starting competing to any great degree in half marathon, mountain bike races and a few triathlons. My love for the mountain running only was discovered when I returned to live in Ireland in the late 90's and it is still my #1 love for the friendly scene and individual challenge that every race brings.
Q: How many miles or km's would you run on a training week? A: Never really measure training by distance tend to try to get a mix of running and biking in to fit in with whatever suits my lifestyle and those I train with. Generally I aim to train 5 or 6 days a week and session could be anything from short (30 - 40min run) to a long runs or bike spin over the hills so time wise it could be 5 - 15 hours a week. My main "training" during race season is the races themselves and other easier "sessions" are fitted round the races.
Q: What kind of running foods do you like to eat while training on longer runs.. A: I tend to use muesli type bars and avoid the "energy" bars for training and longer races though in shorter races (<4 hours say) I would sometimes use gels in last hour of race.
Q: What kind of running shoes you love the most..? A: I like light trail shoes with good grip as I tend to run off-road almost all the time. Columbia Ravenous have been my staple for past number of years as they meet these criteria.
Q: Where is your favorite place to run? A: The Wicklow Mountains are accessible and unspoiled with very little usage so offer a great place to get away from the world and immerse yourself in the wildness and beauty that surrounds you.
Q: What races do you love the most & why? A: I love team adventure races most as it is not just a case of the fastest will win in all races. Teamwork and mutual support over distance, time and a variety of disciplines can often get you to a finish position far above that you might appear to be set for given the athletic ability of the individuals on the team.
Q: Have you ran any Marathons or plan to race any? A: I have run several road marathons in the early naughties but the road running scene is not for me. I have since done several off road marathons and some ultras which are much more enjoyable and remove the common obsession with PB's that I think can be a negative on personal enjoyment of some running events.
Q: Do you have any ultimate goals for this year or next? A: General goals for this year are to stay fit, healthy and hopefully competitive against the younger lads in one day events and of course continue to help Team Outfront win some more long adventure races as we have being doing in recent years.
Q: Whats your thoughts on sports gels? and do you use / eat them? A: Gel's work obviously but I think for longer races they should not be relied on except in the final stages. Gels are a personal taste food so definitely need to be tried and tested before using in important races.
Q: What kind of food do you love the most & do you like Wine or Beer? A: I love all food and types of cuisine. I eat quite a lot but thankfully my partner Hilary tends to cook fairly healthy stuff and my part of the deal is easy as I am better at the washing up than cooking :-) My favourite tipple is definitely Guinness or a cold Bulmers on a warm summer's evening though a glass or two of red wine with a meal is often enjoyed too.
Q: Would you like to give our readers some tips on their 1st races… A: "Go For It" as Outfront's tag line says :-) We are all nervous about taking the plunge into the racing world but need not be. Pick an event that is known to be friendly and achievable and once you have succeeded in completing your first one then you will wonder why you took so long to get started.
Q How do you suggest our readers keep themselves motivated to train? A: The best way to train I think is with others. Having a single training partner is better than none but not ideal as it is too easy for one or other to excuse themselves from planned training for possibly valid reasons. A good close knit training group of 4 - 8 with a few fixed meeting points and times pet week is ideal to get regular training going and maintained especially in bad weather, throughout the winter, etc.
Q. Is age a barrier to exercising hard? A: Not really. Facts are that folk do slow down somewhat beyond 40 or 50 depending on your previous level of training and fitness and you might experience more wear and tear issues over time and have to factor that into your training and racing plans. For longer endurance events however your age is far less of a factor and experience and years of training in the body can be an important factor in out performing your younger rivals. I will turn 45 in June and take great pleasure in still being at the business end of adventure races against mainly younger rivals :-)
MSR would like to thank Paul for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Determined. Loyal. Honest.
Q: When did you first start running & why? A: 2008. I love the outdoors and it’s a great escape from daily stresses. Running is something YOU do for yourself. 100% control over.
Q: Do you remember your first race & how did you get on? A: First proper race was probably Larne Half Marathon, 2:00:38. Not happy at the time of not breaking 2hrs
Q: When did you first start to think you can run more than 20km or more? A: It never really crossed my mind to be honest. I ran one half marathon and then moved onto mountain races mixed with a few marathons before getting the ultra bug. I have never ‘hit the wall’ so guess I’m still looking for it?
Q: Where is your favorite place to run or train? A: Antrim Hills Way. Beautiful place with a wide variety of terrain for any length of run.
Q: How many miles would you run on a training week? A: It’s more about time on feet for me and it can vary a lot. Run 4-5 days a week, always one long run, approx. marathon distance, maybe a couple over ten, maybe a club handicap and whatever I feel like. I’m not very scientific unless I’m going for a new distance.
Q: What kind of foods do you like to eat while training or racing? A: Goodness! I am not a fussy eater, I eat everything! I behave myself before a long race with pasta and porridge and being Chinese vegetables and seafood are a staple all the time anyway. It might be culturally strange but I’m a big meat eater…… steak all the way
Q: What foods to you eat to recover from a serious long run or race? A: After a long run its normal sensible food with a focus on hydration. After a race, which is always a goal for me, it’s celebration time with an Indian and wine! I’m pretty good with hydration and food intake during ultra’s so I don’t suffer to much afterwards.
Q: I see you have done many ultra-races like "Mourne Way Ultra", can you share some words on that race? A: Everywhere you look it’s beautiful, you can feel the magic. You can draw a lot of strength from the surroundings. The awesome job 26extreme do each year only adds to the experience.
Q: What races do you love the most & why? A: Anything countryside, trail oriented and of course long distance. Not keen on road/urban type races.
Q: What kind of running shoes would you wear on mainly long distance runs? A: Asics for road and Salomon S-Lab for long distance off-road.
Q: How do you plan your week ahead coming unto a race? A: Standard stuff. No alcohol, plenty of sleep, carbs loading from day before. Because I only do ultras now I tend to almost stop running the week before, stretch, massage, maybe cycle but running is almost out. I know my body.
Q: Who is your sporting inspiration? A: Kinda new to this world but Micah True and Timothy Olson are awesome.
Q: Do you have any ultimate goals for this year or next? A: Keep on running further! I’m passionate about running but a quiet person, so this is not the place say, sorry. When you have done it, then talk about it!
Q: Would you like to give our readers some tips on their 1st race if long distance of short? A: Have a goal and a plan…. stick to it! Train on similar terrain. Start slow and keep something in the tank.
Q: What would you say to all those ladies out there who are contemplating running ultra-distance? A: It does not matter how tough you think an ultra is….. YOU are tougher! The sense of achievement is immense. I do it…. so can you
MSR would like to thank Amy for her time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Competitive, Adventurous, Uninhibited
Q: When did you first start running & why? A: My parents were extremely hands on in making sure my sister and I were always participating in sport or activity when we were young. Badminton was actually my number one sport growing up. I remember my mother putting a racquet in my hand at age 7 and shipping me off for lessons in the local GAA club. It was there I developed my passion for sport, and through badminton that running became a part of my exercise regime. We mostly did sprinting along the court lines and laps of the GAA hall for warm ups and fitness. So I guess this was the very early beginnings of my introduction to running.
Q: Do you remember your first race & how did you get on? A: I ran my first race when I was 12 in 1st year of secondary school. We were sort of forced to do it in a PE class, I guess to test our fitness level. I came third in that race and it was determined by my teacher that I had some kind of natural ability for running. I then tried out for the school x-country team which I was a part of for the 6 years I was in school. I subsequently joined Naas Athletic Club which I was a member for 6 years also.
Q: When did you first start to think you can run more then 20km or more? A: After I finished secondary school I stopped running competitively and only ran to keep fit a couple of times a week. I never really ventured anywhere past 3-4km in my runs and my passion for it was substituted for my passion for photography of which I spent most of my 20's studying and practicing. It was only in 2011 when I moved to New York City to pursue my career in photography, that running regained a sense of importance in my life. When I moved there like most people who move to The States, I was making some bad food choices, portion size was enormous and about three months in to my stay there I thought enough is enough. With my ever expanding waistline it was time to start pounding the pavement again. I discovered a running track near my place and started going most evenings realising pretty quickly how unfit I had become However, although the road to hell is paved with good intentions my love affair with fitness was always interrupted by a million other things that were going on in my life in NYC. Therefore, trips to the track became more and more sporadic. Then thankfully some divine inspiration came in the form of my room mate's sister who happens to be an exceptionally gifted 5km and 10km runner. When she came to visit us we went for a run together and although she utterly kicked my ass that day out in Central Park, she saw my potential as a runner still lingered. She suggested I train for a 5km race which I kind of shrugged off but the idea lay dormant in my mind for a few weeks. I decided to skip the 5k and one day decided to run from the upper West side of Manhattan around 112th street back to my apartment in Brooklyn which was roughly half marathon distance. I had no idea how far I was going to run that day or for how long, but I sort of just kept going until I was eventually home. I felt an overwhelming sense of satisfaction that I was able to run that far and remember my room mate's concern that I was going crazy...just the tip of the iceberg of what was about to happen over the next 1.5 years in my running career.
Q: Where is your favorite place to run or train? A: When I was in New York I loved to run the perimeter of Manhattan along the Hudson River through Battery Park, and eventually over to the East River taking in some of the big bridges such as the Brooklyn, Manhattan and Williamsburg Bridges. Here in Dublin I like to run from my place in Rathgar up to the Wicklow Mountains or around the coastline from Howth down towards Clontarf.
Q: How many miles would you run on a training week? A: It depends on what races are coming up. If I am hardcore training for a 100 miler I try my best to get in 60-70 per week including some cross training which is usually cycling or swimming. I tend to enter marathons or 50km races in the lead up to 100's to make sure I get the mileage in and my head in a racing mindset. It helps me to prepare for the overwhelming anxiety I feel before attempting 100's. But there are days when I will just go out for a quick 15- 30 minute run just to feel good about myself that day.
Q: What kind of foods do you like to eat while training or racing? A: Well I am a vegetarian so I need to get my protein from a lot of eggs, usually 3 a day. I eat a lot of quinoa, vegetables and fruit in the build up to races. I try to stay lean because you really don't want to haul any extra weight around a 100 miler if you can avoid it. I also know the exact gels I like to eat during races and the ones that can really mess with my internals. I favour Power Bar gels in strawberry and vanilla (non- caffeinated) and lime flavour Viper gels for a caffeine hit. Viper gels in my opinion are the best, they can sometimes be the difference between a DNF and the best race of your life. Nutrition during ultras is something I really struggled with at the beginning. My first ultra that I competed in was a 12 hour race which I basically only survived on a few pieces of orange and some gatorade. My one man crew member tried and tried to persuade me to eat but I pretty much refused. My first 100 miler I rage quit at mile 30 because I refused to exhaust all nutritional possibilities to bring my mood back up. I've learned through failure that when you feel like you want to quit a race, something as simple as a cup of coffee can give you that boost which buys you time to get over hitting the wall. The secret to finishing long distance races is just to allow yourself to feel the pain and be safe in the knowledge that it passes and that you always have the ability to go one step further. My partner put it very accurately in perspective for me one time that if you DNF at a race, and you really think you can't go one step further, well you still have to walk your ass to the car. Therefore, you CAN always go at least one step further, so just keep moving forward. With each race I have gotten better at eating and I fully respect that consuming calories directly translates into finishing miles.
Q: What foods to you eat to recover from a serious long run or race? A: I always eat eggs before or after training. Although you think your body is craving carbs really it's craving protein to repair itself. Sometimes I will drink pre mixed protein shakes too.
Q: What races do you love the most & why? A: My favourite ultra to date was the Dingle 50 miler which I competed in back in September 2012. It was my first ultra in Ireland and in my favourite part of Ireland. The Dingle peninsula was the backdrop for the race and although it was a really tough road race the scenery was breath taking.
Q: I see you've ran the "Cures for the Colors 100 and a few more 100 km or miles races. can you share us your thoughts on them? A: Cures for the Colors 100 was my first successful 100 and will always have a special place in my heart because I just felt at that moment I was writing my own history, truly doing exactly what I had come to do. I had attempted 2 previous 100's both of which I failed to complete. The first being a trail race in upstate New York which was so far beyond my ability at that point I dropped at 30 miles. The second being White Cliffs 100 in Dover which I dropped at 65. I knew with the heart break from my previous DNF's, that with the third one there was literally no way, no matter what that I wouldn't come back with the 100 mile buckle. I said I would crawl over the line if I had to. I think I was unashamedly obsessed with wanting to complete a 100 miler that any self doubt was completely over ridden. 100's are difficult, really god damn difficult. They are not fun, they are not glamorous, there is no fan fare, there is no prize money, there is usually just one dude at the finished line in the middle of the night who is half asleep to welcome you home. There is only one person who truly cares if you complete 100 miles, and that is you. At some point along the line when you decide 100 miles is something you want to complete you need to buy in to this fact. It was explained to me (once again by my partner) when I couldn't comprehend why I didn't rise to the occasion on the days I attempted those two 100's, that I needed to understand that there are two things to consider if you want to complete races like this. 1. You need to buy in to the mileage. 2. You need to buy in to how “fucked” the situation is. There is ALWAYS ALWAYS ALWAYS some factor to contend with. If it's not 30 degree heat, it's snow, if it's not snow it's wind, if it's not wind it's getting lost in the dark without a map. But you have to accept that this is the race, these are the conditions and no one is going to feel sorry for you if you suggest that any one of these factors is why you let the race slip away. The reason you lose the race is all in your mind. You've presumably done the training and with that training you have to train your persistence like any other muscle. This is endurance racing, and whoever has the ability to zone out and let their body take over is the one who will cross the line.
Q: What kind of running shoes would you wear on mainly long distance runs? A: I don't have any particularly fancy shoes. Just some beat up Asics road runners which I have worn forever and a pair of Hi-Tec trail shoes.
Q: How do you plan your week ahead coming into a race? A: I am usually in taper mode. I stop running about a week before the race to let my body rest and absorb all the training it's gone through and generally try not to eat anything that might add any extra pounds.
Q: Who is your sporting inspiration? A: My partner Bill is my running inspiration. I aspire to be as brave and successful as he is at his passion for ultra running. He has been a mentor to me since I began long distance, taking me from struggling to run a 12-13 miler to running 40 miles in one go pacing him at one of his races. It all began with a bet of sorts. He bet I could run a marathon as a pacer in one of his races and if I was successful he would become a vegetarian for a month. I ended up running 40 miles straight through that day and basically the rest is history. He is invaluable to my journey as a runner and although ultra running is a very personal journey, it's comforting to know you have someone in your corner who believes your boundaries are limitless.
Q: Do you have any ultimate goals for this year or next? A: This year I would like to complete a minimum of 3 100's and perhaps see if I can get accepted for Badwater 2014. I think it would be pretty cool and unexpected for a young Irish girl to want to roll up to the hottest place on earth to run for 135 miles.
Q: What do you like to do when not running? A: I love to hike and rock climb. On top of mountains are where I generally dream of being at most times of the day.
Q: What do you get out of running, mentally? A: A sense of well being. It can take my day from being bad to good, or good to great. Although I tend to run alone and it can sometimes be quite a solitary sport, it makes me feel a part of something, a community of people who live, eat and breathe running. The general consensus from those who don't run is that I'm crazy to have run 100 miles. That this is actually something I spend a substantial amount of my time attempting to do, but the irony in it all is that it's become a new normal for me. My early twenties were a particularly tumultuous time for me with the loss of my father and the breakdown of a major relationship in my life. Running has filled what was a huge void in my life and helps me to remain balanced and focused on a happy life.
Q: What's your thought's on sports gels? and do you use them much? A: Yes I always use gels for long distance. I usually aim to take 2 per hour so approximately 200 calories. The boost you get from them is almost instant and are the easiest and most efficient thing to get down quickly. However, you can't underestimate how important it is to get real solid food in you for 50 milers and up.
Q: Would you like to give our readers some tips on their 1st race if long distance of short? A Just make sure you put in the time to train. Races are always more difficult than you expect and controlling the “controlables” will help to alleviate any self doubt that you will finish. Try to chat with people when you are racing. It can really help to boost your mood and accumulate those miles. Don't leave anything out on the course, just give it your all. There is nothing more regrettable than knowing you didn't take a chance to go for it.
Q: what would you say to all those ladies out there who are contemplating running ultra distance? A: WE NEED MORE OF YOU!!! Get your shoes on and run mad far! There are some great female ultra runners here in Ireland, some of which have become my friends and we have seen each other's abilities and achievements grow in the past year or so. The thing I like about ultra running is that it is essentially an even playing field. The guys complete against the girls and the girls can potentially beat the guys. There are not too many sports where the lines are blurred like that. I've learned never to be intimidated by the amount of guys that roll up to these races because very often you have the ability to complete strongly with them.
MSR would like to thank Aoife for her time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Easy-going, Calm, Determined
Q: When did you first start trail running & why? A: It was back in 2009. I was fairly active and did a bit of cycling, some swimming and played a bit of football. I used to go for the odd run, mainly in the Phoenix Park, but I hadn’t gone for a run in months! I had just started going out with Niamh at the time, (we have now been married for a year and a half) we heard about Gaelforce West and decided to give it a go. Niamh had already run a few marathons, and was just coming back from a knee injury. We started our Gaelforce training by doing a 4 mile run in Marley Park, just a warm up for Niamh but a long run for me at the time. One of our first trail runs would have been a training run of the first leg of Gaelforce, overlooking the spectacular Killary Harbour in Connemara and I was hooked after that!
Q: Do you remember your first race & how did you get on? A: My first road race was the 2008 Great Ireland 10k in the Phoenix Park. I went along with a couple of work colleagues. I didn’t know what time to aim for but we ended up going off with the 55-65 minute wave as far as I can remember. I was weaving through hundreds of runners for the first 6k. I sprinted the last few hundred metres (crossing the line just after Ronan Keating) and finished in a time just over 45 minutes. I really enjoyed it and was delighted with my finishing time. Ballyross, IMRA trail league 2009 was my first trail race. I went along with Niamh and Ian Conroy. I remember finding it tough, partly as I had made the mistake of eating a high protein chocolate bar for the first time about half an hour before the race and my stomach didn’t react very well. I came in 22nd that evening and was happy enough with that for a first attempt (Ian won it of course).
Q: Where is your favorite place to run or train? A: When I visit my parents in north Wexford I like to get out and do a run that takes in quiet country roads, about a mile along the beach and some trails on Tara hill with views out over the Irish Sea. In Dublin I like to get out in the hills when I can and the route used for the Tibradden IMRA race is a favourite training run of mine.
Q: How many miles would you run on a training week? A: I’ve been doing anything up to 60 miles a week for about a year now.
Q: What kind of foods do you like to eat while training or racing? A: When it comes to food I’m lucky that I like most things, I like to eat reasonably healthy fare and I’ll try to avoid eating processed foods. I try to eat lots of fish, fresh fruit and vegetables and things that are now classed as super foods, like blueberries, broccoli and beetroot. I’m a great believer in starting the day with a good breakfast, usually a bowl of porridge with some seeds, dried fruits and honey. I like my carbs and am true Irish with my dedication to potatoes (with the skins on mainly). I’ve just started reading Scott Jurek’s book Eat and Run and it is opening my mind up to new possibilities. I do think that as a runner you need to make sure you are getting the right nutrients through food, although that should go for everyone, not just runners.
Q: What foods do you eat to recover from a serious long run or race? A: If I’ve done a serious long run or race I would usually treat myself to a bottle of chocolate milk as a quick protein replacement afterwards. I also like beans on toast with added spices like turmeric and paprika, and I’ll top it off with some grated cheese and a few jalapenos (the sliced ones from a jar).
Q: I see you like to wear minimalist trail shoes, how long have you been running in them and how do your feet feel after longer runs? A: I’ve been wearing the more minimal trail (and road) shoes for well over a year now. I just like the lightness and the freedom of movement that they give me. I think my running form has definitely improved through wearing them. My feet normally wouldn’t feel any different after a long run in them but you can end up bruising the soles of your feet sometimes, when stepping on rocks and stones. I’ll live with that due to the other benefits.
Q: Do you always wear minimalist shoes on mainly long distance runs? A: I wear the minimalist shoes for all of my runs now but I built the distance up over time, adding to the mileage in them as I went along. I don’t think I could go back to the more structured shoes now, I’d just find them too hard, heavy and unnatural to run in.
Q: How do you plan your week ahead coming up to a race? A: It really depends on the race and how I’m feeling. Races have been coming so thick and fast lately that I’d just fit them in around training by having an easier training day before and after races. If it’s a really big race I’ll taper down for about a week before and do slightly less and more race specific training if I can.
Q: Who is your sporting inspiration? A: I’d take inspiration from people like my Raheny club-mate Mick Traynor who is still doing lots of races and running savage times in his late 40s.
Q: What's your greatest achievement? A: I’ve achieved a lot in running terms this year and it’s hard to pick one so can I pick 2 from this year? I think my favourite achievements were taking part in and captaining the Raheny team to victory in the Wicklow Way relay and being part of the Raheny team that won the National Masters cross country in Derry. I did feel the greatest sense of achievement after those anyway.
Q: What do you get out of running, mentally? A: Running is a very basic and primal activity and it’s bred in to our DNA to do it. It’s just natural for people to run and like anything that is natural for people to do it has got to be good for maintaining a healthy body and mind. In simple terms a good run will just clear the head!
Q: Do you have any ultimate goals for this year or next? A: Not really any ultimate goals. I’d like to give the cross country a good go this winter and there are some races that I didn’t get to fit in this last year that I’d like to do. I’d like to possibly do some mountain/trail races abroad but I’m not sure which ones yet.
Q: Would you like to give our readers some tips on their 1st race if long distance of short? A: Just try to plan and be well prepared. Make sure you hydrate and eat well in the days leading up to the race. Have a good breakfast on the morning of the race and allow yourself a few hours to digest it. Make sure you are comfortable in what you are wearing on the day. Get to the start early to allow yourself time to take in the atmosphere and get a good warm up done. Pace yourself and don’t go out too fast at the start, and take time to enjoy the feeling of elation and achievement afterwards.
Q: Would you like to say anything that I’ve not asked? Feel free….. A: Well just that I only really got in to running properly when I was 40 and I didn’t think at the time that I’d ever be getting near to winning races or leagues. I do think that if you have the desire to improve and do put the effort in to training and running you will reap the rewards. I just feel lucky that I got into running and especially trail running and I hope to keep it up for as long as I’m able to run.
MSR would like to thank Des for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Stubborn, disciplined and inspiring
Q: When did you first start trail running & why? A: 1997, I started running trails because I was trying to run all the marathons in California and well some of them were trail marathons
Q: When did you first start to think you can run more then 50km or more? A: I ran marathons for two years and heard of theses people talking about ultramarathons, a light bulb went off in my head and I thought its only 5 more miles then a marathon I can do that!!
Q: How many miles would you run on a training week? A: I run 80-120 miles a week my longest week this year was 200 miles
Q: What kind of foods do you like to eat while training or racing? A: I am a Fruitarian and I eat tons of fruit dates are my favorite fuel along with coconut bars yummy
Q: What foods to you eat to recover from a serious long run or race? A: My usual fruit plus maybe a couple extra avocados.
Q: What is your favorite running event and why? A: HURT 100 in Hawaii because its fucking hard. I have started that race every year for 13 years and have finished the 100 miler 7 times the 100k 5 times and one DNF
Q: I see you wear "HOKA" trail shoes, how long have you been running in them and how does your feet and toes feel after longer runs? A: I have been a Hoka wearer since 2010 I was one of the first runners in the US wearing them. Only shoe I don't get blisters in. I use to tape my feet before and still get blisters. I don't tape anymore and no blisters. Woo hoo
Q: I see your well into tattoos ( like myself ) are any of your tats running related? A: Yes I love tat's they all have a story but no Symbols of races I have run. Instead I design ones with meaning for racing for instance I have a doll with needles in her and it says "pain is pleasure" it was put on after I Ran my fastest 100 mile time 22:05 back in 2006. It means that I have finally reached pleasure after all the pain pushing and training hard to reach a goal. I have since PR'd that time this year in 21:20 with a overall win at a hundred. Time for a new tattoo.
Q: Also see you love running with ( Truman ) your dog, how far does his little legs take him? A: Those little legs have run 16 miles. I think 13 is a good distance since he does well up to that point.
Q: As a runner, what's your biggest regret ( if any )? A: I have no regrets at all in life you should never regret anything.
Q: What do you get out of running, mentally? A: It keeps me clean & sober and it helps me as a form of therapy to plan and get through anything that life throws at me.
Q: If someone was to travel to the states for an ultra race, which one would you recommend and why? A: I would say Hurt 100 in Hawaii because of the people that put on the race they are a big family and make you feel special. I would also say to fastpack the 224 mile John Muir trail from mt. Whitney to Yosemite in under 10 days it's beautiful and you carry all your own gear and enjoy the most beautiful trail as far as I'm concerned
Q: What would you say to other ladies out there who are going for the first ultra distance race? A: Ladies dress cute and have fun!! To me it's important to look super cute and pretty when I'm out being hardcore and getting dirty. Ladies checkout runningskirts.com for the cutest clothes ever for running.
MSR would like to thank DirtDiva for her time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Runs long distance
Q: When did you first start running & why? A: I started running in 2005. I was quite active in school, playing GAA, soccer and other team sports but I got to college and only really drank or ate junk food in my spare time. Of course, I enjoyed myself but it took it's toll on the body and I got pretty fat. I finished college in 2003 and started working but followed a similar routine for about a year. I remember walking three flights of stairs at work and feeling out of breath. Not long after this a few mates from work asked me if I wanted to join them on a trip to Paris to run the marathon. I declined on the basis that I could barely run one mile never mind more than 26. But I committed to joining them in 2005, should they decide to organise another trip. In the meantime, I set about taking part in a few races, the Great Ireland 10k and the Dublin race series. My times weren't great but I started to enjoy running in parts. I remember running the 5 mile race and having to stop after just over a mile and pace myself better (and slower). The following year I ran my first marathon in Barcelona. The last 10k was hell but I really enjoyed the experience and got the bug. I ran two more marathons that year and have run a lot more since.
Q: Do you remember your first race & how did you get on? A: My first race was the Great Ireland 10k in 2005. I think I finished just under the hour. Nothing to write home about but a starting point. My first marathon was a year later in Barcelona where I ran 4:09.
Q: When did you first start to think you can run more then 50km or more? A: I moved to Australia in 2008 and started running with a club and a running group there. It had a lot of guys who were into longer distances. Some I was able to keep up with on shorter races so I knew that with the right training I could go longer. My mate John O'Regan (he's run a few IMRA races) came over in 2009 to run the North Face 100, a 100km race in the picturesque Blue Mountains. I crewed for him at the race and I remember watching runners coming through the checkpoints and all I could think of was 'I wish I was in your shoes'. So the following year I ran the race and I did so in 2011 and 2012. I missed this year since we moved back to Ireland. It still remains my favourite race and one of the most beautiful places in the world to run.
Q: Where is your favourite place to run or train? A: It was the Blue Mountains in Sydney or Sydney Harbour for interval training but in Ireland you can't beat the Dublin and Wicklow mountains. I live in Dundrum so I can run from my place and be in the heart of the mountains in 30 minutes. My favourite run since I moved home has to have been the run we all did from Glendalough to Marley Park. Ireland in the sunshine cannot be beaten!
Q: How many miles would you run on a training week? A: I've been converted to the metric system. Between 80 and 100 kms at the moment. That was 100kms plus while training for Western States.
Q: What do you like to do when not running? A: Spend time with my family, my wife Elaine and my son Charlie especially.
Q: What kind of foods do you like to eat while training or racing? A: I try to eat healthy but it doesn't always work out and I can be a sucker for sweet foods. I'm trying to cut out a some junk at the moment as I need to drop some kgs for the Berlin marathon at the end of September. My daily meals are normally porridge for breakfast, a salmon or chicken salad for lunch (low on dressings) and a dinner around 8pm (but no later). Dinner could be a curry, chicken stir fry, steak, potatoes and mixed veg or spaghetti bolognese.
Q: What foods to you eat to recover from a serious long run or race? A: The key is to get high protein mixed with good carbs as soon as you finish a long run or race. This helps the body replenish and recover quickly. I would normally go for a chicken salad sandwich with extra chicken and plenty of avocado. Or at breakfast I go for sourdough toast, smoked salmon and poached eggs with avocado or beans.
Q: What races do you love the most & why? A: The Dublin marathon because I ran 2:59 there and the crowds are amazing, plus it's home. And the North Face 100 as it's a very tough race that I know so well in a beautiful part of the world.
Q: I see you've ran the "Western States 100 Miler" and a few more 100km or miles races. can you share us your thoughts on them? A: The Western States didn't go according to plan at all. I dropped out at 63 miles and was quite relieved to do so. In hindsight, I didn't do the right kind of training for it. I moved back home to Ireland in March and I got very busy with work so while I did my long runs the quality of my mid week runs were slightly lacking. I also didn't prepare well for the heat or the altitude. The temps on the day reached 42 degrees and it was relentless throughout. I dropped 9 pounds on the first 25 miles. If I had my time over, I'd training on a treadmill in a sauna and even take a trip to the alps for a weekend of training at altitude as it can do funny things to your body. In saying that, the Western States is an iconic race and the best organised race I've ever taken part in so I'll be putting my name in the hat for the lottery to enter next years years and each year after that until I get to run it again and this time come home with a silver belt buckle.
Q: So do you love longer runs and races then the short ones or maybe both? A: I love both as each type is tough and fun but in different ways. It's about pushing yourself hard. I am particularly enjoying the Trail League races at the moment and they are less than 8kms.
Q: What kind of running shoes would you wear on mainly long distance runs? A: On trail I wear Salomon XT Wings or the Sense shoe. I can't get away with minimalist shoes like Innov8s. On road I wear Asics DS racers for over 10k and Saucony Grid Type A racing flats for 10k or shorter.
Q: How do you plan your week ahead coming unto a race? A: I only have two big races a year. An ultra in the first half (Western States in 2013) and a marathon in the second half (Berlin in 2013). I race other races. I try to take it easy on big weeks and have plenty of rest. I will still run but with lower intensity. I'm not a big fan of huge carbo loads but I do try to eat a bit more but sensibly and I'll avoid boozing.
Q: What do you get out of running, mentally? A: It's everything really. Running keeps you healthy physically but especially mentally. When you've had a stressful day there is nothing better to get the running shoes on and get out there and forget about all of your worries.
Q: Who is your sporting inspiration? A: I don't have one individual. My family are sports mad so I guess that's what inspires me the most.
Q: Do you have any ultimate goals for this year or next? A: I'm looking at my plan for next couple of years and I've a few things on the list. They include run a sub 2:50 marathon, complete the Wicklow Round, race UTMB, complete an Ironman (and that means getting swimming lessons!) and get a silver belt buckle at Western States.
Q: Would you like to give our readers some tips on their 1st race if long distance of short? A: Enter a race and just enjoy it. You may find it tough at the time but you'll feel great afterwards and don't be afraid to enter more as the more you do the better you get. I went from barely being able to run a mile in 2005 to running over 100kms in 2013.
MSR would like to thank Rob for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: When did you 1st start to run & why? A: Always ran since I was a young lad. Being a country boy, growing up, in and around the rolling hills of the Scottish Borders, I've always enjoyed playing and roaming around with my brother. I also used to go horse riding with my dad and would often run the trail route, that we just rode, to try and experience that feeling of 'flight' again...
Q: Do you remember your 1st ever race & how did you get on? A: Yup, primary school race and I was FAST! No-one dared overtake me and my incredible spinning legs - I'd whip them out like blades on the wheels of Roman chariots! :o}
Q: How many miles or km's would you run on a training week? A: Training for my ultra races differs from one week to the next but during my serious periods, I can be running over 100 miles a week. This would consist of me running/commute to work, along with long back to back trail runs at the weekends - often bagging five Munros in a day!
Q: What kind of running foods do you like to eat while training on longer runs? A: I've tried loads and this is certainly a trial and error for each individual, there's no golden rule, what's good for one wont be the same for others. I swear by my Percy Pigs and Ella's Kitchen baby food sachets - along with sports gels.
Q: What kind of running shoes you love the most..? A: I love my Inov8 xtallon 190s, they're exceptionally light, quick drying and have a fantastic studded and tacky rubber compounded sole, offering amazing grip on wet terrain. I also would have to share this spot with my Vibram Fivefinger Spyridons - great piece of barefoot kit, with the added bonus of the most aggressive and protective sole yet - no excuse for not hitting the rocky trails with these babies now!!!
Q: Where is your favorite place to run? A: Glencoe, Scotland.
Q: What races do you love the most & why? A: The West Highland Way: it's an unbelievably beautiful route that covers 95 miles of one of Scotland's most beautiful trail walking networks. he Devil O' The Highlands: Though a rather expensive one to enter, and not a lot given for your money. You cannot argue that this race covers THE BEST areas that Scotland has to offer, for trail running. From Rannoch Moor, through to Glencoe and beyond to Fort William, it's a breathtaking route to explore! The D33: This is the first race in the Scottish Ultra Marathon Series Calendar and it's a great for all runners to enjoy a smooth, flat race in and out and then a cracking bevy at the end, to congratulate you on all of your winter training...!
Q: Have you ran any Marathons or plan to race any? A: I've ran two and no, no major plans to run any in the near future - I'm loving the Scottish Ultra Marathon Series way too much!!!! The two I have ran are: The Loch Ness Marathon and The Glencoe Marathon
Q: Do you have any ultimate goals for this year or next? A: My goals for this year were to complete the West Highland Way Ultra Race. This was my first season and I had spend a lot of my, if not all of my time, training and focus on preparing for this epic challenge! Thankfully I managed to complete the race as well as bagging it within 24hrs! My next target was to achieve the 'unofficial' status of a "Triple Crown" runner for 1213, having ran and completed The Hoka Highland Fling, The West Highland Way and The Devil O' The Highlands. I completed the last of these three just last weekend and was so happy to have accomplished all of my running aspirations within my first season - through hard work, dedication and heart!
Q: Whats your thoughts on sports gels? and do you use / eat them? A: I've read a lot of reports and seen a few documentaries on these as well as sport drinks, and there does become a time during a race/run, where your body begins to run low on certain sugar, electrolyte levels etc - these distances are normally found when your body has been pushed beyond the norm and this, to me, has been at these ultra distances. I have found a specific gels that works for me and is not too thick, sticky and sickly. I try to have a gel every 6-7 miles to make sure that I'm topped and my body is prepared for running beyond the limits.
Q: What kind of food do you love the most & do you like Wine or Beer? A: I love all food! My post race dinner is normally a celebratory Shredded Peking Duck, with pancakes and Plum Sauce! I do like to enjoy an ale or two and am partial to the odd red wine in my new WHW Race crystal goblet! ;o) Normally though, I do not drink when training, which has been pretty much most of this year and last!
Q: Would you like to give our readers some tips on their 1st races… A: Pace yourself, the second half of a race is where you will be tested the most, especially the last few miles! When training, listen to your body, it you hurt (from injury) STOP! If it's only pain from hard training and exhaustion - MTFU! This attitude of "get on with it" in training will get you over those last few hard miles on race day. The most important thing, that most people are unaware of is REST. Rest is as important to your body as the physical exercise is. You must rest, get to bed early, try and sleep a minimum of 8hrs. Eat well. If you put crap fuel in the tank, you'll only get crap results from it!
Q: Would you like to say anything that i've not asked? feel free….. A: Way too much! ;o) Please feel free to read about my 'adventures' online and remember to ENJOY, HAVE FUN & Run Like The Wind!
MSR would like to thank Ross for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Crazy. about. animals ;)
Q: Have you always been a runner? A: No, i was a pony mad kid and young adult....I rode everywhere! I started running only because I decided to join the police force and it was part of the selection criteria! I was 20...i really only joined so I could get into the Mounted Branch....Where i stayed for 22years and became an instructor and trainer. So I ran, roads, off and on all through my adult years...though maybe jogging is a more appropriate description! The classic "get a bit of fitness, get bored, stop....have to start all over again..." always been an active kind of person so I certainly wasn't UN-fit but i recognize i was quite, whats the word... maybe "soft"? Not mentally tough.....I couldn't have done the stuff I've done in recent years when I was younger ironically. I really didn't like running....too hard :). Appreciating being uncomfortable, well, that came many years later!
Q: What other sports were you into before focusing on running? A: I did a lot of Bodybuilding in my 20's....and toyed with the idea of racing motorbikes too at that age! I was mad on both and assumed I'd compete but suddenly I realized that I didn't want to pose in a swim suit on a stage and I didn't want to possibly/probably trash my bike! At about 45 I had one of those mid life things maybe? My then BF and I split, I was a bit lost....nothing floated my boat particularly. After a year of moping about feeling a bit sad, I did two trips to Africa... Not really intentionally...just that I'd already booked one and then some other friends asked me along on the second one.....the one i REALLY wanted to do! The first was an organized tour of several countries within Africa with local friends and the other was mainly to climb Kilimanjaro with some work related friends, two who were climbing the "7 Summits". I really enjoyed getting outdoor fit again for Kili....having a goal to train for and training at times with like minded people (I tend to be a bit of a loner but really enjoy hanging with people who run and are into outdoor adventure stuff...we are a great bunch eh!) So I recall thinking about what I might do after Kili as I plodded my way up on the third day there...I knew I would really miss training for something like this...something that challenged me and allowed me to see beautiful places in nature.. My ex BF had shown me something called Adventure Racing on the net a couple of years previously...i didn't remember much about what it was exactly, just that i thought he was nuts and i said no way! But for some reason it popped back into my head and I decided I would check it out online when I got home.... I did and i found a race that was just a few weeks away, in early 2008, nearby in Melbourne, that advertised itself as a good beginners race... I had my ex BF's old mountain bike in the shed, he'd given it to me even though it was too big and I hadn't ridden a MTB before (or any bike for 18years actually!) The race organizers supplied the boats.... And they said the navigation was as simple as reading a street directory... Hmmmmm, well ok then! I found a willing and equally inexperienced female friend who was up to trying it and we started training.... we had a couple of training sessions together running, biking and paddling big old plastic sit on tops...we had a lot of fun. Come race day it was more confusing than we'd anticipated...reading the maps, tactics....no clue :). but we had a ball...and came 6th in the females... We were very happy with ourselves :) I was hooked and got right into after that....at 46years of age I'd found my passion! The next three years, it consumed me and I had an absolute ball.....and did pretty well much to my surprise....in female and age categories mainly. The whole thing culminated for me in a mid field finish at one of the World Series Races (XPD) in Far North Queensland, Australia... It was there though that I realized I really liked running the most of all the disciplines..... Maybe it was partly because the other two disciplines can be damn scary sometimes and the risk of injury more serious... I am not as brave as I'd like to be! Fast water scares me for instance....
Q: At what point did you really embrace "running"? A: I did a solo off road multi sport event and again loved the run training best..it was my strongest leg at a few races. I actually recall the run I was on when it occurred to me that I LOVED running! Nothing special happened...I was just out running in the bush near where I live about 50km NE of Melbourne...it was early in the morning, I was alone..as is my preference generally and it just came to me.... It was a magic moment :) I was running really well in this period, I also got a third in good company (open female) in a hilly country half marathon outside of Melbourne...and realized I actually could run ok when I set my mind to it. That trophy is the one I'm most proud of actually.... :) But because I'm a nature girl, I'm just not very interested in running roads with a big crowd.... I decided to focus on trail running only after I got back from my next climbing trip in mid 2011.... I went off climbing for two months in Peru with my then partner but it was a couple of months after my return from there, and as I was returning to run training, that i got hurt at work and my precious action based world crumpled...
Q: What steps did you take to be able to get back to running? A: I hadn't realized just how much my happiness and peace of mind was tied to being fit, active and outdoors...and how many of the people I enjoyed being with were in that world, that I sort of suddenly felt OUT of....it wasn't a good feeling. Long story short, like most "athletes" I was both a good patient and an impatient patient! I did every exercise and followed every instruction the physio etc gave me...but when she allowed me to do a bit more... I always did too MUCH more...and so the roller coaster went, until I finally learnt to just forget about running and embrace Pilates! What I did instead was start to volunteer at races....that was great for me...to be able to be involved with what and who I loved to hang with but not push to be an entrant!
Q: What good came out of having an injury, if any? A: The best thing that came out of this injury is that I finally understand NOT to ignore issues as they develop and to work on the strength side of things! A big thing was also that I probably wouldn't have gone on this Gap Year if it hadn't had happened.... I split with my partner while I was injured, i became pretty introspective...in a good way haaa!!! and as a result of that I went Vegan. Veganism, is the best thing I've EVER done for myself OR animals! :) I also returned to study, as hard as it was to do because I couldn't sit for long to do so! It was for my fitness and personal training qualifications and I put it off for some months because I thought my plans that I had made connected with that qualification wouldn't come about because I had this injury.... I couldn't see a way out of it. Again I think it was because I was soft...I'd never had a real injury before and I know now in the scheme of things it was trifling but at the time, in my small bubble of a world it was devastating.... Now I have a lot more faith in time and doing what you need to do fixing things...or at least allowing you to adapt!
Q: So why did you decide to travel for nearly one year. A: I decided I wasn't ready to go back to work and wanted to give myself time to be really physically strong, at my own pace, in my own way, before i needed to be back riding young horses for several hours a day! But I also felt the germination of a plan in my head of how I wanted the next few decades of my life to be.... It's not going to be my current profession...not for much longer anyway. I'd turns 50 and its sort of now or never time... I wanted time away to let that seed develop more...not caught up in normal life. Being Vegan and becoming much more informed and thinking differently about how we "use" these other living beings with little regard to their own true nature has really opened my heart, eyes and mind. I don't think I can continue to do what I do career wise for much longer.... It just doesn't feel right anymore. It's a tough one because my training methods have always been very gentle and I teach the riders that way too.... To see the horse as their partner and their responsibility... To get the horse to want to do the job for you...and they do you know, when you have that bond with them... It's a magical thing... But it's different for me now, it's not enough... Anyway, that's a whole different subject ;) Back to RUNNING :) I set the dates for my travel to culminate in something that I'd had my heart set on doing but had been unable to earlier... And that was participating in an Ultra in Costa Rica "The Coastal Challenge". I will return to Australia and my life there a few days after completing it.
Q: As you move around so much do you have a favorite place to run or train? A: It's only this year that I've lived the nomad life (although it seems so natural to me that maybe it's my default setting without knowing it) I LOVED the area around Chamonix... I was there helping a friend who did UTMB..and finished before the cut off! It was an awesome event, even as a non runner! I actually think I could live there..but then again I haven't been there when its not summer!!! I'm in Provence at the moment and though I have to drive to get there, there's some nice small mountain ranges (you know like the type of "mountains" Ireland and Australia has....haaaa...small!!!) I'm heading back to Zermatt next week cos although the weather here is glorious I want bigger mountains! I'm going to miss the heat here though! I got the tan back that I lost in Ireland haaaa!
Q: What's you're favorite thing about running? A: Truth is I just love trail running....not so much running for the sake of it...but I do have moments when I'm able to run fast and easy when you feel so free and amazing..sadly I'm an average runner so those feelings are fleeting :) Road running is like eating white bread...gets the job done but is totally bland...and leaves me empty. That's just me.... I love running in the predawn and really early morning best! And I love going UP! Maybe it's that I've done a bit of mountaineering...the reward are the views! And admittedly because if its steep....i get to walk! My body copes better with that change of muscle recruitment...walking to running...ups and downs...rough surface. Hard flat roads...the sameness of stride kills me physically and mentally. But sometimes a fast 10km race is fun....haven't done one for ages tho. Now that I'm a Vegan, tree hugging trail hippy and all ;) I do my best thinking out running...I usually train alone and don't use an iPod unless I think I'm going to need some help to push harder! Distract me from pain!
Q: How many miles would you run on a training week? A: I'm just coming back into running after nearly two years of very on and off training due to my back injury... I started running again in early July when I got to Andalusia...I was in the Sierra Ronda, mountainous kind of area so that was a great place to start! :) Im back to 5-6 days a week. I would estimate right now I'm doing 60-70k a week and feeling good.
Q: As a Vegan What kind of foods do you like to eat while training or racing? A: I love Medjool Dates on the trail...and ripe bananas! Also dried figs and other dried fruits...like mango, cranberries, sultanas or raisins. I had dates when I ran in the Dublin Mountains High last month :) Everyone should get into them....I can spit out my pip and not stress about sticky gel wrappers! I also have something like spelt or white bread with almond butter or vegemite if I'm going out for a really long one...not back to that yet! Yeah I know, Vegimite ....yuck says anyone not Australian! :) I used to LOVE a gel flask of slightly watered down raw honey and chia seeds (a bit "Born to run" :) but honey isn't part of the Vegan lifestyle so I haven't done that for a while. Maybe Agave will work? I've yet to experiment :) There's a few vegan bars that I like as well on longer ones...also something I've just got on to is another Vegan product called PocketFuel from the USA... I'm heading there in November so will buy up :) I don't generally use gels or normal sports drinks anymore....for electrolytes I've been using a new type of Nuun tab that's less artificial than most... Vega makes some good stuff I believe, i want to try that as well.... There's a lot more choice in quality vegan athlete products now..it's a growing thing for sure...
Q: Do you have any vegan runners who inspire you? A: Absolutely! Scott Jurek, Brendan Brazier and Rich Roll are role models for me...and Fiona Oakes and Catra Corbett. They are just the ones who spring immediately to mind... there's some awesome vegan athletes and bodybuilder who I really admire too...simply for their athleticism and physiques and flying the flag proudly vegan. Frank Medrano is one guy who is blowing me away lately with what he does.... Check him out! He and his girlfriend have inspired me to get stronger in my core and upper body!
Q: And do you find you get the protein you need for long or tough runs? A: I've not really run hard or long enough yet to know or sure... But I am confident I will. I know on the harder runs I've done I've pulled up really well. Including the Dublin High and some long runs here with1000m of ascending. This past 8 days I've done 4x20km plus (and 2x 5km) runs in the mountains and feel great! Not bad for a 51yo still just building miles in the legs again I don't think! I use Sunwarrior Raw Vegan protein powder when I feel I need that bit more than my typical vegan diet provides.....like own those longer, tougher runs. Just one scoop as an extra top up after I have a couple of big glasses of fruit, Veggie and nut smoothie! Nuts and seeds, avocados, buckwheat, hemp seeds, various Legumes, potatoes and oats...and a whole heap of other fresh foods which ALL have varying amounts of all the essential amino acids and because I eat daily a broad range of these foods I have plenty for my protein needs. It's something that most people don't realize....just how much protein is in plant food.... Many years ago one body of research suggested we needed to combine particular plant foods at each meal to get adequate protein...this was debunked years ago but persists in the general populations mind. A balanced vegan diet of fresh foods supplies plenty of protein for the normally active person....for the athlete I'd recommend just that extra bit if you feel you could do with it...everyone is different. I use my Vitamix blender a couple of times a day at home in Australia..swear by blenders! I've really missed one traveling but this house in Provence has one and I've been having three big glasses a day, which i make up in the morning and the difference in how I feel and how the cravings for my weaknesses..dark chocolate and bread... Have stopped dead in their tracks is amazing! I've run those 4 big runs this week and feel fantastic......So happy! I get by without the blender sure...but it's a brilliant way of getting all the nutrients you want and need down your throat easily and in a delicious way! Great way of getting kids ( and adults) who think they not like veggies to increase their intake....just use more fruit in it or sweeten with raw honey.... job done!
Q: I Am sure you read the book "Eat and Run" by Scott Jurek, have you learned much from this book..? A: It sealed the deal for my becoming Vegan actually! I became vegan because I loved animals and was outraged by the injustices and apathy I saw everywhere... I was getting more involved in Animal Welfare stuff at home.... and discovering more and more about what happens to animals when it occurred to me what a hypocrite I was, being vegetarian wasn't enough once I understood what happens to male calves and chicks... Why it hadn't occurred to me to FIND OUT earlier I don't know... Anyway it was a wonderful thing for me to align myself this way... Once I also discovered there was amazing athletes who were vegan it was a no brainer!
Q: What foods to you eat to recover from a serious long run or race? A: If I've driven somewhere I make sure I take fruit for the drive home.... As soon as I finish, as long as I've had enough fluid, I have a banana or apple or stone fruit..whatever I crave most. Then when I get home, it's green smoothie as mentioned before….I've usually made it up the night before or that morning and its covered and chilling in the fridge...I might have 500-700ml of that! :) Within the hour I'd have a vegan protein shake with a banana and either water or a nut milk like almond milk or similar (I make my own almond milk in the blender too) My next meal will usually be something like a huge mixed salad with chickpeas and lentils or spelt or black rice or quinoa or something like that... I really crave super clean foods after hard sessions... Well, in general actually. Haaa! I have never been someone who craves a beer or pizza after a big race or something... My body cries out for nutrient and that's it! I don't understand the beer thing... Maybe I'm not an Aussie after all ;)
Q: What races do you love the most & why? A: Ones in BEAUTIFUL wild places! Hills are a must...big ones! Longer course with small numbers of passionate trailies... :). I love the camaraderie of smaller races.... In Victoria, Australia where i come from, a new race weekend started earlier this year. It's called the Mt Baw Baw Running Festival and theres a whole heap of different trail races...i swept half of the marathon course this year as i still wasn't right to race....although i ended up running 55km total for the weekend cos i was loving it so much....they'd say "oh can you sweep the kids course too?" Sure! "The Series of Pain run leg?" Sure! My friends said "oh run the nighttime 12km one with us!" Sure! And then we danced til 0400! Now THAT'S a race weekend! :D. I'm looking forward to next years racing...and playing!
Q: Do you have any ultimate goals for this year or next? A: My big goal is to be in my best running condition ever... I may be 51 but I feel now I'm vegan and have a few years experience under my belt..albeit with an injury hiccup and something I have to be mindful of in future, It will add up to working in my favour. I really think I can be faster and stronger than before. I've also just signed on with a coach this week!! His name is Andy Du Bois and I've just received my first weeks programme and done a vide assessment of my "form" through a series of exercises.... it's a bit tricky with me traveling and he knows I'm a free spirit in relation to not liking to feel shackled to anything rigid but he works with a friend who has a super busy lifestyle so I know he gets it... I of course, am not really busy at the moment...I just need flexibility... :)
Q: What do you like to do when not running? A: I'm pretty into hiking, i just love being outside, alone..or with a dog :) in nature enjoying or exploring.... if its not a run day I will pretty well always walk out...or drive somewhere and explore. I'm still like a 10yo boy...I go climbing and scrambling around on cliffs and all these crazy places in my own...I even make myself laugh sometimes. I don't think I will ever grow out of my Tomboy stage! Yoga or Pilates... and stretching.... I am about to return to focusing on some strength training with my new coach too. My legs are pretty strong but my upper body has gone Middle Aged on me! No muscles in my arms since I stopped paddling and working with horses! Carrying feed buckets does wonders for a woman's arms :D I'm passionate about animal rights and veganism and doing more and more of that...right now, traveling its really just sharing info and helping friends or contacts who want to know more...but I have lots of plans for when I get home...! I kick back well....sitting in the sun with a good read and music..or just nature :) Hanging with all my animals..I miss them very much, my lovely friends who are minding them at my house send me photos :).
MSR would like to thank Janfor her time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Busy, Resilient and Opportunistic.
Q: When did you first start running and why? A: In April 2001 I read a book called Survival of the Fittest and then realized that it made sense to run but there was also a chapter in the book about the Marathon des Sables that caught my imagination and so it began.
Q: When did you first start to think you can run more than 50km or more? A: I thought about running further than 50K before I'd even done my first run of less than 5K and that first thought changed very quickly when I got a reality check after trying that first run. Took a step back and decided to train for and run the Dublin City Marathon before thinking about going any further. I kept my thoughts and plans to myself and this meant I wasn't dealing with any negativity from those that might tell me I couldn't do it and it didn't give anyone the opportunity to ask questions I couldn't answer. No one knew of my future goals except for a few close friends that had a similar training mentality and I knew they would support and encourage my plans.
Q: Where is your favorite place to run or train? A: I don't have any favorites and suppose that might mean I'm lucky and spoilt for choice. I do like to train outdoors and appreciate what's on my doorstep but will always take the opportunity to train somewhere new or check out an area I'm not as familiar with. I run on road, canal tow path, trail and track. I enjoy running solo through the mountains and don't mind running on busy foot paths in the city centre.
Q: How many km's would you run on a training week? A: typical training week would include 140-160K of running at a variety of paces and a mix of terrain and surfaces. Sometimes it can be less and sometimes a little bit more.
Q: What other kinds of cross training would you do in your week? A: Twice a week I'm in the gym and lift heavy weights with the sessions mainly focussing on and alternating between Squats, Deadlift and Power Clean. Would also include pull ups, dips, core work, kettlebells etc... A gym session would last no longer than 30 minutes and always early morning. Apart from that my cross training is an interval or speed session on the track.
Q: What foods do you eat to recover from a serious long run or race? A: This all depends on where I am and what I've done but my moto is 'better to be looking at it than for it' so I'd always have more than I need. If planning a long run in the hills I might have a cold porridge mix made from pinhead oats and water with added chopped almonds / raisins / coconut oil and whatever else I might have available. I always try to have bananas and apples available and I eat eggs almost every day. I make or pre prepare most of my recovery meals but also use commercially made Recovery Drinks. What I put back in can depend on what I've put out..
Q: I see you have done many ultra races like "Spartathlon 246K in 2010 from Athens to Sparta", can you share some words on that race? A: The Spartathlon aims to trace the footsteps of Pheidippides, an Athenian messenger sent to Sparta in 490 BC to seek help against the Persians in the Battle of Marathon. Pheidippides, according to an account by Greek historian Herodotus in The Persian Wars, arrived in Sparta the day after he departed. This is the race that I really feared as I knew the chances of not finishing were quite high with a consistently high dropout rate of 70% but fear of failure shouldn't stop you from trying something you really want to do. It lived up to what I expected and was one of the toughest races I've ever done and the first and only one (so far) that I thought about dropping out of and it took all my mental strength to keep going. Some races you need to experience firsthand rather than read about them and this is one of those. I'd like to do it again some day.
Q: What races do you love the most and why? A: race that takes me to a new place and / or forces me out of my comfort zone is what I like best but I also like a simple no nonsense event without the bells and whistles that's organized by runners for runners. With that in mind I'm a big fan of the IMRA races but don't have the time to fit in racing and volunteering and didn't think that was fair so I decided that if I can't volunteer then I won't race. During the winter I like taking part in local Cross Country Events and see it as an escape from the big city type events.
Q: What kind of running shoes would you wear on mainly long distance runs? A: Saucony Pro Grid Guide because they were recommended to me and haven't had any reason to change, wearing them since 2009 or 10. For trail running it's Salomon and have used a variety of models without ever having a problem or reason to change.
Q: How do you plan your week ahead coming unto a race? A: Coming into a race I plan my week based on what I've done in the past and try to match a lead in and taper that seems to have got the best results. If it works I repeat and if I think I can make it better then I make changes. My plan is always changing and I'm still trying to find my near perfect taper. Between races I like to do just enough to stay sharp and always be ready to get event specific by maintaining a reasonable level of base fitness.
Q: Who is your sporting inspiration? A: My inspiration comes from the people I meet along the way and I'm lucky to know most of those that inspire me. I've a lot of respect for Eoin Keith and the old guys that beat me in a sprint finish at the end of a Cross Country Race.
Q: Do you have any ultimate goals for this year or next? A: As far as I'm concerned this year is over having just returned from the Isle of man Mountain Ultra and I'll now start to prepare for next year. My goals for next year are to run further in a 24-hr Race and faster in all distances from 5K to 100K and I want to visit and run somewhere new. Coincidentally they were also my goals for this year although it didn't go entirely to plan but came good towards the end.
Q: Would you like to give our readers some tips on their first race if long distance of short? A: Train event specific and be patient with your progress. Don't overdo the training and only do what you can recover from and make sure you put as much effort into the recovery as you do with the training.
MSR would like to thank John for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Hard working, quiet and resolute.
Q: Do you remember when you first start running and why? A: I first started running shortly after giving up smoking in 2007. I needed something to replace the nicotine addiction.
Q: Where is your favorite place to run or train? A: I don't have any favorite place as such, but I do like to mix up my training routes as often as possible so as to break the monotony. I run on trail, grass and road but mostly road.
Q: How many km's would you run on a training week? A: I'm old skool and run in miles, so I would average between 110-125 miles per week.
Q: When did you first start to think you can run more then 100miles? A: I think I was always destined to run ultras as I ran my first marathon within 5 months of when I first started running. After a couple of years of running marathons I felt that I hadn't discovered my true distance which prompted me to consider ultras.
Q: Do you mix your weekly training up with other kinds of cross training? A: Yes I also do some gym work twice a week.
Q: How did the race go at "Night of the Flanders 100km in Belgium? A: Very well. It was one of those dream races where I was completely in control and everything went according to plan. I finished in second place in a very competitive field of top european athletes and the icing on the cake was setting a new Irish 100km record (7.03)
Q: What foods do you like eating to recover from a serious long run or race? A: After a long run or race I don't feel up to eating much for several hours after, so would always make sure I get a recovery shake into right away. After a race a cold beer goes down particularly well.
Q: I also see you raced the "Waterfront Ultra (36.25miles ) in Courtmacsherry west Cork, can you share your thoughts on that race? A: This was the inaugral race and one of the most enjoyable races I have ever run. From organization to scenery to post race parties this race had everything. I finished in first place and received a massive welcome from my fellow runners and the locals, but no matter what position you finished in the organizers made each and every runner feel special. Anybody interested in running ultras should definitely put this in your diary for next year and you will be guaranteed a great weekend.
Q: What races do you love the most and why? A: Ultra marathon running is my passion. Running distances beyond the marathon is all about pushing the boundaries and stretching the limits of your body's physical and mental endurance. Any race that offers a challenge is one I will always relish. At the end of the day this is a sport and we are all in it to win and I am no different.
Q: During race week would you take time off to rest up before a big race? A: Yeah during race week I think it is important to rest up and make sure you are as fresh as possible for the big day. At this stage you should have all the hard training long done and all the emphasis should be on the taper.
Q: What kind of running shoes would you wear on mainly long distance runs? A: I am very fortunate to be a Skechers performance division athlete and race and train in they're extensive GoRun range.
Q: What do you get out of running, mentally? A: I think anyone that runs always get a sense of achievement after every race they complete. In running ultra marathons I think that mental buzz that you get is multiplied 10 fold.
Q: Would you like to give our readers some tips on their first race if long distance of short? A: We all have hectic lifestyles with work, family, social activities etc etc....but key to success in your running will be balancing all of this with your training so that everything works together in harmony and one doesn't become a stress on the other. That way you are happy in life and everything else will benefit.
MSR would like to thank Keith for his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Q: Three words to describe you? A: Dogged. Organised. Adventurous.
Q: When did you first start trail running and why? A: I started trail running in 2006. I had just moved to Dublin after having lived in Kenya for seven years. My first trail run was a Leinster League race. Paul Mahon invited me along to the Wednesday night event on Corrig Mountain. I was a friend of Paul's sister, Avril, when I lived in Kenya, and she encouraged me to go along. I was new to Dublin and so it was a good way to meet people as well as discover a bit of the area. I remember the race being very painful. My lungs and legs were not prepared for the onslaught. And it was scary as well. The mist was down on Corrig mountain, and I had no idea that I was meant to follow markers. I did pretty badly in the race, but that only made me more determined to work out how to mountain run.
Q: Have you always been a runner? A: Growing up in Northern Ireland, I was always involved in school athletics. It was one of the few places where Protestants and Catholics would meet during the Troubles, seeing that we were separated in terms of where we lived and where we were educated. I eventually gave it up when I was 17 to do my A-levels, get my driving license and do other teenage things. I started running again when I was 26 and living in Kenya. There I joined the Hash House Harriers. The Hash is a worldwide "drinking group with a running problem". I've since run with the Hash in Dhaka, Kathmandu, Ho Chi Minh, Nairobi, Vientiane and Dublin. It's a good way to meet people when abroad as well as get a run in and sample the local beer.
Q: What is your favourite IMRA race? A: Anything that is long, over rough ground, and preferably involves navigation. I always enjoyed the navigation series. I think there are also some great routes on the Leinster Championship that I'd love to run some day. Non-IMRA-wise, I'm also a huge fan of Setanta's 24 hour Rogaine and the Mourne Mountain Marathon.
Q: Do ever walk the uphills in a race? A: I remember taking part in the Croagh Patrick race and walking behind someone who was running. The runner was breathing heavier than me, yet we were travelling at the same speed. So yes, I am not ashamed to say that I walk uphill on races - it can definitely at times be more efficient.
Q: How many miles would you run on a training week? A: I am currently training to do multi-sport / adventure races next season, so I do a mix of biking, running, swimming, and gym at the moment. When I was just doing ultra-running and training for the Wicklow Round I averaged 80-100 kms a week.
Q: What foods to you eat to recover from a serious long run or race? A: Anything that I can find, and that depends on what's around. In Nepal, I used to go to the nearest restaurant after a long mountain run and eat a mound of lentils and rice. Here in Ireland, I'd go for serious sandwiches or a smoothie if I am near a blender.
Q: What do you get out of running, mentally? A: Last year I ran the Camino de Santiago de Compostela across the north of Spain. It took me 19 days to cover the 790km from France. With all the time I had alone running on the trail, I thought I would solve all my worldly problems. However, instead of thinking through all my dilemmas, they simply went away. My head became clearer and clearer over the days, and I soon began to think of nothing at all. Maybe it was from exhaustion. Perhaps it was from being “in the zone”. Or maybe it was from all the red wine I was drinking in the evenings with my 10 Euro “menu del dia”. But I simply stopped wondering or worrying. And that's what running can do for me.
Q: Can you share your experiences on the Wicklow Round? A: I did the Wicklow Round back in 2009. Within a few months of completing it, I decided to write down my experiences and eventually published the book, "Mud, Sweat and Tears". I am so glad I wrote down what happened because, four years on, my memories have definitely faded. What I can say though is that it was one of the most important moments in my life, and it is something that I'd recommend to anyone thinking of taking up the challenge.
Q: Do you plan to write any more books on running? A: To write a book, you have to have something to say. The Wicklow Round was such a seminal event in my life that I really wanted to tell people about it, to encourage them also to try it. I think now I have said my piece, and instead look forward to reading other people's accounts of their running adventures.
Q: Have you ever tried barefoot running? A: Yes, I tried barefoot running back in 2009. I bought some Vibrams in Singapore and brought them back home to Vietnam where I was living at the time. I remember going for a short run around the streets of Hanoi and really not enjoying it. And, seeing that I didn't have the patience to build up my ability to barefoot run, I now only wear my Vibrams when I go sea swimming.
Q: What's your greatest achievement? A: In July I gave birth to a really cool baby boy. I never thought I would have or would want kids, and never thought that I would be any good at mothering. And though actually having a kid isn't an 'achievement', I think doing something that I was unsure of and finding out how much I love it has been a real accomplishment. My next goal is to get fit again after nine months of pregnancy!
Q: Have you run any Marathons or plan to race any? A: I have run only one road marathon and that was in Kathmandu. It was chaos. They didn't close the roads, and I ended up slaloming around cars, motorbikes and tractors, then straight into a protest march of a few thousand people. By the half way mark the traffic was industrial and I found myself running right behind trucks spewing out thick, glutinous black smoke. By the end, I felt like I'd smoked a pack of 20. Needless to say, that was my first and last road marathon.
Q: What would you say to all those ladies out there who are contemplating running ultra distance? A: If you want to run ultra distances in the mountains, learn to navigate. Once you read a map and compass, you can literally go where you want, when you want.
MSR would like to thank Moire for her time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Interview with Daniel Doherty
Q: Three words to describe you? A: Obsessed. Runner. Eater.
Q: When did you first start running and why? A: I ran a lot as a kid to get to school at school and after school. I then went to university and became very fat and very unhealthy for about 8 years. I would eat a take-away Chinese every night, drink heavily 7 days a week and was very close to being a chain smoker (with asthma). Physical activity was non-existent. My body started to give me signs that this was a slippery slope to an early grave, so I went back to what I knew best. Running!
Q: Do you remember your first ever race and how did you get on? A: It was a 10k in winter 2008 known as ‘Nike Race the World’. The race started at Wembley Stadium and had thousands of people on the start line. The atmosphere was on a different level. I got a little carried away at the beginning and went out at a suicidal pace. I hit the wall very early on and rolled in about 46 mins. I didn’t run it well at all, but I got the bug.
Q: When did you first start to think you can run 50k or more? A: 2 weeks after my first ever race! I entered the South Downs 50k trail run. I finished it but couldn’t run for about 2 months as my body was broken. Bit off more than I could chew there!
Q: What foods do you eat to recover from a serious long race? A: I will have a protein shake to get some protein in as soon as possible and then eat a mix of nuts and fruit. I also try and keep my food as natural as possible during a long race, I’ll eat a 9Bar, bananas and nuts. I’ll then ensure I have a good lunch/dinner which will consist of plenty of greens and red meat (lamb, beef, venison) or fish. I try and keep my diet as paleo as possible (although I don’t have a strict paleo diet).
Q: Have you ever tried barefoot running? A: Not pure barefoot. I wear minimal trainers (no more than 6mm drop) as I like to feel the ground but at the same time I need a rockplate in particular protection from slamming the ground for 5-20 hours + on mountain terrain. I believe barefoot or minimal running has its place in training for form and experience but I am not sure I would ever do it in a race. To compete strongly over tough terrain in an ultra you need the protection.
Q: What other kinds of training would you do when not running? A: Core training is key. I spend a lot of time strengthening the core. In addition, I’ll do a little work on upper body strength. If I’m tapering or recovering from injury I’ll also replace some runs with the x-trainer or cycle. Low impact but keeping the fitness in check. Another great work out is just to concentrate on scrambling and fast pace hiking in the mountains.
Q: How do you plan your week ahead coming up to a race? A: I try and avoid anything that I know is going to stress me out. I’ll get big deals and the like out of the way at work and ensure that I don’t have an overly tough week work wise. I’ll always try and take a day or 2 off before an ‘A’ race. I need to remain focused. Being stressed or tense can have a real negative impact on your mind and body. In addition, I’ll drop down to about 40-50 miles that week but keep up the same intensity to avoid feeling lethargic. Importantly, the key is to think diet. I now avoid too much fibre & nuts a couple of days before the race and keep to vegetables and meet. I don’t really carb load the night before as I don’t think it really helps for 100k / 100m races.
Q: Can you tell us your experiences from racing the 100K European Championships for Ireland’s team? A: I have run many races from the UTMB, Eco Trail des Paris, London Marathon, Jungfrau marathon and many others but nothing compares to the experience and pride in wearing your national shirt with like-minded and talented athletes. There is an exceptional amount of talent in the Irish squad - Eoin Keith, Keith Whyte, John O’ Regan, John Byrne to name a few. We also have the benefit of being managed by the experienced Donegal lad, John Collins who is integral to the team. We do really well for a small island. As a team we usually finish in the top 6 in the World in the 100k. This year saw only two athletes from Ireland with a strong support group attend the European 100k in Belves. I arrived at the event not feeling too sure. I had some serious hamstring issues (which I now know was being caused by a trapped nerve in the lower back) as I had recently ran the Anglo Celtic Plate 100k a few weeks beforehand. That said, I had trained hard and alongside Keith Whyte I felt confident. The course in Belves was different to other races we had run in the European and World 100k Champs in that this race incorporated a lot of hills for a 100k (which is usually flat). We had to completely change our pacing strategy the day before to account for the significant undulation of the course. Suffice to say, the race was a battle and the support team did really well to spray my legs at each aid station as the pain was becoming unbearable. I paced myself well and finished in 8th place in a time of 7hr 05 mins. Unfortunately, Keith had to pull out of the race, but it would be a matter of months before he would attempt the 100k again and set a new Irish record. So much happens on a 100k race that it would take up too much of your time here. I have done a wee race report here if ye are interested:
Q: And I see you ran the UTMB TdS, how did you get on? A: I highly recommend any of the UTMB races. It’s the best experience to spend a few days in Chamonix with fellow Irish and Brit mountain runners enjoying a beer or two while staring up at the Alps. It is truly an ultra mountain runner’s dream. The TdS is a technical ultra run from Italy to France across the Alps covering around 120km with a climb of about 7500m. I was still carrying the injury a few months after the European 100k (and I DNFd the World 24hr because of it) so I was sitting in Chamonix with a view of not racing but just enjoying myself. However, after being told to man-up on several occasions I decided to stand on the start line and wing it. My strategy did go from compete to complete. However, as soon as the countdown began I quickly forgot about that and went into compete mode. The climbing was fine it was the running bit I struggled with with the injury. That said, I managed to slot into 7th place by about 50-60k when things went drastically wrong. I didn’t properly hydrate at the CP before the biggest climb of the race and ended up hitting a very bad patch on the climb loosing several places and rolling into the half way stage ready to call it a day. I learnt a lot during this race. Of course I could blame it all on the injury but the truth of it is that mountain races throw a lot of challenges at you. One mistake led to another – poor hydration, failure to replace my battery, getting carried away with pace etc. All this led me to slip down to 23rd place at the last CP. I finally rolled in at about 18hrs but glad I stuck through it and finished. I was disappointed as I was expecting a top 10 finish but I will take away many learnings from this race and come back more prepared and stronger for the 2014 season. Again, a more detailed report on the race can be found here:
Q: Is it hard fitting ultra marathon training around family life? A: Very. When I am in serious training, I’ll be running between 120-150 miles with 4 gym sessions thrown in. This usually means a very early run in the morning and a late run at night with a gym session at work. It also involves getting up very early at the weekend so I can spend several hours in one of the mountain ranges in the UK. That said, my wife and son make massive sacrifices so I can run and I am forever grateful (including moving to Wales!)
Q: Do ever walk the uphills in a race? A: Not when I am on the road. Most if not all hills I have seen on the road are runnable. In respect of mountain races I will most certainly be walking up hills. In fact I incorporate it in my training as it requires separate focus and conditioning. If you try and run up all the mountains / hills in an ultra (for example) you will either not finish or end up completely broken and will probably not hit your target time. It’s a big leap for road runners who move into mountain running (like myself) but you must learn this rule very quickly or you will pay!
Q: What's your descending technique? Have you got any tips? A: It’s very difficult to master the art of long descents in the UK and Ireland as we don’t really have big enough mountains to be descending for the length of time you will find yourself running downhill in Europe. That said, there are some tips. • Practice! Many will agree that running downhill well, is tougher than running uphill. As with anything, take it easy in the beginning and work your way into longer descents, otherwise Mr Injury will be knocking at your door. • Speed sessions will improve downhill running working on quick turnover. Also do some hill medleys – say a 10mile tempo with plenty of undulation. This will be great for conditioning and descending on tired legs. • Control your speed and know YOUR pace – it’s not an opportunity to run faster than normal to make up for time spent climbing. Learn what is comfortable for you with minimal muscle damage. Stick to it. • Don’t get carried away. Poor control running downhill will usually result in poor performance / DNF. • Shorten stride and increase cadence – more importantly relax. Most people will tense up their shoulders and neck with the fear of falling. You need to get confident and relax your shoulders and focus on good form. • Over-striding causes more muscle damage (quads). • Focus on a straight line to bottom if you can. Moving side to side causes more stress to legs and hips. Think running economy. • Focus on strengthening core and improve balance this is where your power and strength comes from - ignore this at your peril.
Q: Would you like to give our readers some tips on their first race if long distance of short? A: Firstly, enjoy the experience and have flexible targets. If it’s your first race it will be a first experience of running that fast for that long. Improvement and faster times will come with experience. You read these in all the running magazines but they are true and you must keep to them: • You do have time – don’t use this as an excuse. I always hear people missed training because of work / family / social commitments. But you can fit a good training schedule in and around these. You won’t improve unless you train and condition your body – that won’t happen until you get those trainers on and get out the door! • Make sure you have 1 or 2 speed sessions as week. Irrespective of your distance. Ultra runners and mountain runners still need to incorporate speed sessions. Tis a no brainer. • Have at least 1 long run a week. Don’t worry about distance but just focus on time on legs and form in the initial period. Once you are comfortable with running for several hours then focus on speed – the distance will come. • The above are the most important runs during your training week. What you do in between doesn’t really matter (break it up with various runs, various terrains and perhaps some x training). It’s the speed sessions and long runs which will improve form and speed. • Train on the right terrain. There is no point running on road all day when you are training for a trail / mountain race. • When I first started I learnt the hard way – two things which I drastically changed as I learnt more about my running is a) diet; and b) rest. I won’t regurgitate all the information already out there in the media, but they are two of the most important aspects of a runners training plan. Looking back, it really should go without saying! • Keep it fresh – vary the distance, terrain, time location and route. Keeping it fresh will keep you keen and running stronger. Running is about experiencing new places and taking on new challenges.
Q: When did you first start to run and why? A: I started running when I lived in Australia for a few months in 2004/05. I wanted to do a triathlon and I began training by running along the paths and trails between Bondi and Coogee beaches. I had played hurling for years so I was used to running anyway for that. I was also inspired to try endurance sports by reading Lance Armstrong's autobiography at the time.
Q: Do you remember your first ever race and how did you get on? A: I think my first race was the Triathlon I did over there. The run was 5km and I felt I did pretty well. In hindsight I was probably quite slow but I got a great buzz from it. I think the first running race I did was a 4 miler on the road in Cork. I have no recollection of how that went either, except that I really enjoyed it.
Q: How many miles or km's would you run on a training week? A: I have no idea because it has all tended to be off-road and I don't wear a GPS or measure routes.
Q: What kind of running foods do you like to eat while training on longer runs. A: I try not to eat at all but if I feel particularly hungry I may eat some real food like dried fruit or nuts.
Q: What kind of running shoes you love the most..? A: Well, that is a tricky one to answer. But I'll be as honest as I can. For the last couple of years Inov8 have been very good to me and given me some free shoes and kit. I started by using their F-lite shoes for road and trail and X-talons for fell or mountain runs and races. They are quite minimal by modern running shoe standards but my perception of minimal has been drastically changed in the last year and for the last couple of months I have only worn Vivobarefoot's "the one" and "breatho" models, both for running and just in daily life. They have no midsole cushioning and allow your foot to function the way it should. They are also wide enough to allow toe splay and still allow lots of feedback from the ground. I put a pair of shoes on the other day that I would have previously considered minimal but it felt like i was wearing sponges.
Q: Have you ever tried barefoot running? A: I have dabbled in it over the past few years since I binned my custom orthotics and heavily cushioned shoes. However I made the same mistake that so many people have made. I thought that all I had to do was kick off my shoes and I would magically run pain free. In 2011 i got away with it for a long time (not fully barefoot but in "minimalist" shoes. I went in to 2012 tired and carrying plenty of niggles but pretty much ignored them or relied on physio to get me through the year. However this year I haven't been able to get away with having shit running technique and very little real strength any longer. I missed most of my goal races for the year because of a knee injury. A knee injury that really isn't an injury. It's a bi-product of running with shit technique, not addressing postural issues and having no real structure to how I trained. Without wanting to sound like a testimonial to Tony Riddle, Rene Borg and Jason Kehoe at Champions Everywhere, they have all helped to change the way I think with the great work they are doing to help people move the way they were meant to move. My good friend Robbie Williams has also helped me over the last few years with his own knowledge about training. I think some people will say that the Champions Everywhere model is not for everyone (like I did when first introduced to what they were doing because of my impatience and ignorance) but with respect, if you are chronically injured from running it is because you move in a shitty way that needs to be corrected. RUNNING IS A SKILL!!! It should be treated as such.
Q: What's your descending technique? Have you got any tips? A: Well that has probably changed a bit since I started to heed the advice of the people mentioned in the last answer but I guess I try to relax as much as possible, Keep my head up and get my foot off the ground as quickly as possible. I also think its important to be thinking a bit ahead of your body. By that I mean you are looking 10 or 15 yards ahead, thinking about how you are going to tackle whats to come, if that makes any sense. Then you are on autopilot when you get there and thinking another 15 yards down the hill.
Q: What races have you done this year and your happy with??? A: Well this year has been a disappointing one in some ways but brilliant in others. Earlier in the year I raced some short fell races in the UK, Carnethy being the highlight in the Scottish borders. There was 600 people on the start line for a 6 mile race. It was like a scene from Braveheart as we took off at the start. I came home to do the Wicklow Way Ultra in March and came second in horrible conditions. In April I was in Northern Ireland with the Ambleside team for the Irish leg of the Britsh Fell running championships where I raced Silent Valley. Again conditions were terrible and it was tough going but very enjoyable. In May I did a well known pairs race with Ben Abdelnoor called The Old County Tops which goes to the Summit of the Highest hills in the Old counties of Cumberland, Westmorland and Lancashire. It is 37 miles long and unmarked and once again conditions were very poor so it was a hard earned victory. And that was it for the rest of the Summer as injury put a stop to racing until The Killarney Adventure Race in October. I think I have learned my lession and I hope to be guided closely by Rene etc next year when I'm back in Ireland.
Q: Where is your favorite place to run? A: I think at the moment it would be The Langdales in the Lake District. It is such a lovely set of hills and you can do some really nice scrambling on them too for variation. I'll be back in Ireland in January and I think I'll be reminded of how great Kerry is for hill running, especially the Reeks.
Q: What races do you love the most and why? A: I love the Carrauntoohil mountain race because of the history associated with it, the fact it is Ireland's highest mountain but also because it is a very tough route and a proper mountain/fell race. I love The Lakeland 100 race because it takes you on a lap of one of the most beautiful places on earth and makes you work very hard to get to the finish in one piece
Q: Have you ran any Marathons or plan to race any? A: I ran the Dublin Marathon in 2009,2010,2011 and 2012. I really like the race and if I wasn't injured or living in the Uk I'd have done it again this year
Q: Do you have any ultimate goals for this year or next? A: My main goal for next year is to be running injury free. If I can do that it will be better than any race I can think of. But I have started to think about races and I guess I'd really like to go back to UTMB, run a fast road marathon and have a go at the Wicklow round.
Q: Whats your thoughts on sports gels? and do you use / eat them? A: I would use them because they are a convenient quick way of getting sugars into the system but I'd choose real food options where possible ie. on very long runs or races when it is easier to eat and digest solid food
Q: What kind of food do you love the most and do you like Wine or Beer? A: I would try to eat as naturally as properly. If it comes off a tree, out of the ground or used to have a face then I'd eat it. If its got a list of ingredients as long as my arm, I'd pass
Q: Would you like to give our readers some tips on their first races… A: Enjoy the experience, look up and take in what's going on around you and leave the ipod at home.
Q: Three words to describe yourself ? A: Happy, lucky, alive
Q: When did you first start running and why ? A: I have been active all my life, loving all types of sports. I started focusing on trail / mountain running in 2004 when I went to italy for the worked mountain running champs and fell in love with the travel, the people, the mountains and the culture.
Q: How did you get into ultra running ? A: I was intrigued to find out what it felt like mentally and physically plus I got to see more landscapes and mountain tops.
Q: Do you remember your first race and how did you get on? A: I raced a lot at high school in track and cross country. It was always so hard but I always felt so good at the end, knowing I had pushed myself so hard.
Q: What other sports were you into before focusing on running ? A: I was a field hockey player for 15years, but I also loved rowing, touch rugby, xc skiing, cycling, swimming…
Q: You've ran many great places, can you say which one would be your most best ? A: Other than new Zealand, Nepal and the dolomites are my favorites.
Q: What kind of foods do you like to eat while racing ultra's? A: I eat mulebar energy bars and gels.
Q: Having Salomon as a sponsor, has it helped you with your success ? A: For sure. Having their family support means everything to me. I am not just racing for me, I am racing for us all.
Q: What's your descending technique? Have you got any tips? A: It is important to lean into the down hill, to be light and agile and confident. It is definitely my weakness but practice makes perfect
Q: Do you ever walk the uphills at a race ? A: yes if they are really steep I power hike with my hands on my thighs.
Q: Any recovery tips after an ultra race ? A: rest, stretch and massage as well as hydrate, eat proteins and good fruits / veges with antioxidants. I also love to swim or sit in a spa pool as it is non weight bearing and helps my legs recover well.
Q: What races do you love the most and why ? A: I love anything that is in the mountains…short or long it doesn’t matter. I just love racing /running all different types
Q: Who is your sporting inspiration ? A: All my friends at salomon
Q: What's your greatest achievement ? A: There have been so many great races that I cant really choose one. I learn and gain something out of every single one
Q: As a runner, what's your biggest regret ( if any ) ? A: I have no regrets. Life is to live and what is done is done.
Q: What would you say to all those ladies out there who are contemplating running ultra-distance ? A: Take care of your bodies. Listen to it. respond to what it is asking for. keep the good fats and iron high in your systems. Trust yourself.
MSR would like to thank Anna for her time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Interview with Ultra runner Sandra Bowers with her pack of Siberian Huskies
Q: Three words to describe yourself? A: Dreamer. Determined. Committed to what I believe in.
Q: Do you remember your first ever race and how did you get on? A: It was a fell race in the Peak District when I was about 7 years old. I finished last but refused to give up or be carried on any section – it was over three miles and quite a tough little race!
Q: When did you first start to run and why? A: Although I ran as a child, I became a “serious” runner after the first operation on my ankle (I have had three operations to date to repair damaged bone, cartilage and reconstruct ligaments). One of the Doctors told me that I would never run more than one mile due to the damage in my ankle and that I would be a cripple within 5 years…. I ran my first marathon the following year.
Q: Do you prefer running alone or with others? A: I very rarely run with other humans, but every day I run with some awesome training partners – my pack of Siberian Huskies. Running with huskies has helped me run further and faster than I ever thought possible. The huskies range in age from 12 months to 13 years and running with them has trained me to run at a great variety of paces, from 4:30 minute miles to 13 minute miles.
Q: What kind of running foods do you like to eat while training on longer runs? A: CLIF Bars, Croissants, chocolate, baby food, flapjack, soft rolls with honey, bagels and peanut butter, mini cheddars.
Q: What's your favorite thing about running? A: The freedom and ability to reach deep within my mind whilst still being able to appreciate the natural beauty of all that is around me. Running really early in the morning and in very remote places allows me to enter a very special world and it is a privilege that I relish each and every day.
Q: What kind of running shoes you love the most..? A: Salomon Speed cross for serious mud and fast running, SCOTT Kinabalus for long and dry trail runs and ASICS Nimbus for long distances on road. I have only just started wearing Salomon Fell raiser on my long and muddy training runs and love them already.
JuJu: Have to say I love my Salomon shoes well best for all kinds of trail and road running!
Q: Where is your favorite place to run? A: The Highlands of Scotland, closely followed by the Ridgeway National trail.
Q: What races do you love the most and why? A: Ultra distance races. I really struggle to “get going” in any distances shorter than a marathon. I also love the solitude that comes with most ultra distance events. It is when I perform at my best.
Q: Have you ran any Road Marathons or plan to race any? A: I have run many road marathons but never raced any. I would like to one day be mentally strong enough to race a marathon on tarmac.
Q: Do you have any ultimate goals for 2014? A: Yes, and no! I need surgery on my foot and it depends on when that happens and the speed of my recovery as to what race goals I can strive for. I am hoping to run the Zugspitz Ultra trail with my UVU team mates in June. We have also just adopted a disabled husky puppy that we had been fostering. Looking after his special needs greatly impacts my training and race plans and will continue to do so for the foreseeable future.
Q: Whats your thoughts on sport gels? and do you use them? A: Yeuch! Well apart from CLIF Bar chocolate gel, it is the only one that does not make me feel very unwell. I have tried most other brands over the years and suffered very bad consequences!
Q: During race week would you take time off to rest up before a big race? A: I try to… but normally struggle as having four huskies to exercise and a mind that wants to run every day, I find it very hard.
Q: Is it hard fitting ultra marathon training around family life? A: Yes. It means getting up at 4:30am every week day morning and trying hard not to fall asleep while cooking dinner in the evening! I work full time in a very demanding job, which means that Ian and “the family” get to see only the “bad” side of me on too many occasions.
Q: With regards speed work what do you consider the most important sessions? A: Once per week I run a very fast 5k with the huskies (my training partners) plus a couple of fartlek sessions with them when they decide that chasing the Great British wildlife is too tempting - I have no option but to follow them as they are always on leads and never run free…..
Q: What particular moments from your career to date are you most proud of? A: Representing Great Britain has definitely been my proudest moments. To wear a Great Britain vest for the first time was the realization of a dream. Completing my first ever 100k, which I trained and prepared for all on my own is also something that I am a wee bit proud of. As was winning my first Scottish 100k Championship – it was in Scotland and my close family were all there supporting me.
Q: What other kinds of cross-training would you do when not running, A: I cross train when I run, which doubles as core strength training. I carry large extending dog leads for 95% of my runs with the huskies which give me an upper body work out as does having to lift huskies over stiles. If I run with them when wearing a waist belt then I use my lower body for balance and to “brake”. Attached to three huskies with a potential pulling power of over 500kg ensures that I get a regular all over body workout!
Q: Can you tell us your experiences on "World trail champs in July and highland fling in April" ? A: Running the Highland Fling was a dream come true. I have wanted to run along the West Highland Way for many years, but since moving to England in the late 90’s this dream had drifted away…. Finally running 53 miles of it this year was a very special occasion. During the IAU World Trail Champs the weather was very hot and having run the course beforehand with the huskies I knew that some of the ascents were very steep. I knew pacing and keeping cool would be the most important strategies on the day. I set myself a target and finished within that target. In hindsight I should have set a more aggressive target as I finished very strongly and with much running still in my legs. But I was very proud to be part of the GB bronze medal winning team on the day.
Q: What would you say to all those ladies out there who are contemplating running ultra distance? A: If you are thinking about it… then you should do it. Do not be scared by the unknown and don’t be afraid to ask for help. And always have Dioralyte and Sudocreme in your back pack.
MSR would like to thank Sandrafor her time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Interview with Ultra and Adventure runner Richard Nunan
Q: Three words to describe yourself ? A: Driven, responsible and happy
Q: When did you first start running and why ? A: Milk round when I was 12, to get the Job done quicker.
Q: How did you get into adventure and ultra running ? A: Em I have Eoin keith to blame mainly. Having lived in the desert for 3 years, I needed to do something that involved the outdoors. Working with him he came in many times hardly able to walk and let me know about races such as National Adventure Marathon and Turas mor was approaching. Again through Eoin and Justin Keating I started the mountain running, first 2008, 2nd race was the Wicklow Way Trail and the following year I went and did the Ultra, it’s been all uphill from there. First AR race was NAM followed by the Beast of Ballyhoura in 2009.
Q: Do you remember your first race and how did you get on? A: Trooperstown Winter 2008, I remember being relieved that there was other people that were walking the uphill….. I was instantly hooked. I think I did 29 races in 2009.
Q: What other sports were you into before focusing on running ? A: I did Kickboxing for approx. 15 years.
Q: You've ran many great races such as "Wicklow ultra, highland fling, TEAR 24hr Adventure race, The Wicklow Round, Beast of ballyhoura 42hr adventure race and the Ultra Trail Mount Blanc", can you say which one would be your most best ? A: All of the above were in 2013, out of those “Ultra Trail Mount Blanc” it lived up to its reputation, beautiful scenery and people. Definitely one of the most incredible mental and Physical journeys I have been on.
Q: What races do you love the most and why ? A: I would say I like long races in places I haven’t been before. Where you get lost, and are totally absorbed in just you gliding across the mountains, where it becomes you against the mountain, climbing high up into the mountains. 36 hours at the UTMB going through 2 nights was great.
Q: Can you tell us your experiences from the Adventure Racing world championships in Costa Rica? A: I think it would take a long time but a summary below– 222 hours of racing(9 days, 24hrs sleep) – its hard for 4 people to get the start line – especially when you register 14 months in advance. The race clearly was a test for man and machine !! It broke our bodies, our minds, our bikes and our kayak. It was relentless as we experienced what the organizers had promised to be the longest and hardest AR Race ever. The sections were very long – 20 hour kayaking sections with 56 or 65 hours before we saw our kit boxes, which meant we were carrying a lot of food, gear and water in the race. From a team perspective we pushed very hard....very often beyond our limits as we raced the varied terrain of Costa Rica, with Snakes and 30 year old maps for company. so day 1, snapped derailer, day 2 puncture on kayak attacked by angry needle fish, day 4 stuck in mangroves swamp with 5 other teams, day 6 team member had altitude sickness, day 7 crank gone on bike, day 8 Team falls asleep mid-paddle on crocodile canal, followed by borrowed bike disappearing, had to borrow a farmers bike, day 9 finish with Smile.... Paddling for 20 hours seemed uncomprehendible- 70 hours was what it ended up being in total - Day 8 paddling the 45km mark was a 25km Canal of Crocodiles in the Dark with the gorillas roaring in the surrounding trees .... surrounded by crocodile eyes we paddled with boats tied together until we had all one by one fallen asleep - is an experience I will never forget. Hope that gives a picture.
JuJu: WOW!!
Q: Is it hard fitting ultra marathon training around family life? A: Running not really, I think you can fit in Ultra Marathon training. You just have to be willing to train late/early. I find it much harder to fit in Adventure Racing training, which means Bike, Kayak, Run. Climbing, obsessing and trying to meet up with team members and racing. It takes time but I am lucky to have an understanding wife.
Q: Who is your sporting inspiration ? A: A few at the moment, Jimmy Barry Murphy , Killian Jornet, Nairo Quintana, Nathan Fave.
Q: What's your greatest achievement ? A: Convincing my wife to let me race all the time …… It was probably the 2002 Irish Open Final. Having beaten the Italians, it was the Ireland v England, 5-man team event in (Kickboxing). The score was 2 wins each which meant it was down to the last fight. I was the last fighter to fight. I was definitely the underdog as it was against Chris Collymore, World Champion. I beat him by 1 point. The crowd went mental, the place nearly exploded.
Q: What do you get out of running, mentally? A: A chance to drift away and renew mental energy.
Q: Have you ever tried barefoot running? No,
Q: How do you plan your week ahead coming upto a race? A: Depends on the race – normally eating properly, no alcohol, hydrate, sleep, repacking and hug my kids lots. Very little running biking etc…
Q: Would you like to give our readers some tips on their first race if long distance of short? A: Em first “race” should be treated as a run rather than a race - be true to yourself – set realistic goals – start slow, no matter what start slow and smile for the cameras. For Ultra’s conquer and enjoy the challenge, it not always about racing those around you.
MSR would like to thank Richard or his time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
“In this great forest of Donadea…” from the poem Squirrel by Ann Egan
Surprisingly, I wasn’t as anxious about my first ultra as I had been for my first marathon, but I had put a lot of mental preparation into this run. I had been highly confident that I would finish the Dublin City Marathon in October, but there was a small percentage of niggling doubt that I might crash out. For Donadea, my biggest fear was that I would be pulled off the trail for exceeding the five hour cut-off, but. I knew if the time was allowed to stay on the track then I would definitely finish. I’m not a fit as I would like to be by a long shot, but I was fitter for this event than I was for Dublin in October, my mental preparation was paying off, and my nutrition plan was strong. Too strong as it turned out. I’m built for endurance and not speed, and have in-built long-range fuel tanks which I overfilled by carb-loading all week. On the morning of the race I had a bowl of porridge and two bananas, somewhat panicking that I wouldn’t have enough energy on board with anything less. I was fully hydrated, and continued taking on fluids right up to the last minute. By start time I was feeling quite bloated.
I felt the first bit of anxiety when Anto called the three minute warning and the athletes started heading to the start line, but I used the short walk as the last chance for balancing the mental state and getting my head in the game. I felt good.
My pacing strategy was simple: start slow and taper off naturally from there. My mission was to finish in one piece. There were a few of us at the back of the field holding out a 6min/km pace and we ran as a loose pack without much chat for the first 10k, being passed out by Gary O’Hanlon for the first time on three-quarters of the way into the first lap. The second time Gary passed me is about the time I realised that I wasn’t going to be able to go the distance without a full toilet stop. I didn't contemplate it too long and ducked into the portaloos at the next pass. I emerged from the booth with new energy to the applause of the spectators that had gathered at the base camp, and I took the opportunity to shout out to them “Have I missed much?”. Keep the spirits high.
The next three laps passed without any problem. The air pressure was rising, so the blood was oxygenating well and I was deliberately managing my heart rate. I felt good at the half-marathon mark, and with the sun coming out I started thinking about swapping my long-sleeve top and compression top for a lighter t-shirt. Some fellow park runners had agreed to crew for me from about 11:30 onwards, and I was now spending a lot of time thinking about my t-shirt strategy: at the end of lap five I could throw them my long sleeve top and have them transfer the number onto a short-sleeve… I’d then run the next lap in my compression top… everyone looks good in a compression top, even I have good definition in a compression top… good plan… and on the next lap I’ll whip off the compression top in the last 200m and come in bare chested… excellent display of bravado… champion of champions! And then the hail shower lashed down, and my meandering mind refocused. The new clothing strategy was simple: shut up and concentrate on the trail, and not on self-indulgent fantasies of exhibitionism.
My in-race nutrition was about right - a carb gel every lap from lap three. I say about right, because I also had a notion that I must eat jellies and chopped up Mars bars that I had prepared. Truth is I had enough in the gels and all the preloading that I had done, but I didn’t want to get hungry, as that was my downfall at DCM ‘13. The constant loading of calories was slowing me down, especially as I had to walk each time I wanted to load up for fear that I might choke on the move!
Now into the second half of the race and knowing that the elites were completing their race during my 6th lap I knew that it was going to get tougher. But just as the elites do in the the Western States 100 and the Leadville 100 and other longer distance ultras, I had enlisted the services of a pacer for the last three laps. Gary joined me at lap seven - I didn't need him at this stage but it was a good plan to get the banter and camaraderie out of the way over a 5k distance, and then knuckle down for the last three laps once he got comfortable with my now slowing pace. The plan was working - I battled laps eight and nine, the legs tiring and my body starting to feel the toll all over, but nothing that would warrant me having to pull up or complain out loud with pain. With the exception of when I stopped to do a pee, it was very very hard to restart, my feet firmly planted in one spot and very little to will them on. Again, nutrition and hydration plan needs to be fined tuned, as it look like I was taking on too much fluids. The target of reaching the marathon point was psychologically important now, as I knew once I passed that point it was no more than a pre-breakfast or lunchtime run to the finish. I hit the marathon point about five minutes behind schedule, but rather than letting that tiny slippage bother me I reassured myself that I had been conserving energy. My lunchtime running buddy Mike caught up and lapped me for the first time on lap nine, but we had the chance to run together for 2 or 3k which help pass the time, before he pushed on for an impressive 5:16 finish.
Approaching the finish line at the end of lap nine was difficult as the gathered supporters, marshals, officials, and others, were all calling out for the full distance of the home straight only to be disappointed in the last 5 metres when I signalled to them that I still had one lap to go. And it was going to be a tough lap. Not so much a physical battle, but a mental one. It felt endless. Early evening was settling in, and the temperature was dropping again. The marshals and first aiders were wrapping up. The kilometers were getting longer, even though my last lap was the fastest of the last five. But I clearly had my eyes on the prize. I was going to finish, and finish within six hours, my first ultra, with only one marathon under my belt, and it won’t be my last, definitely not, definately not my last! The pride and sense of achievement already starting to build in my head and flow down into my body, my legs no longer feeling stiff, and the numbness of my toes temporarily gone. The home straight was great, I was light on my feet, this was fantastic, didn’t think I’d be able to do an “eamonn” over the line, but in my head I was dancing all the way!
In the week’s leading up to the 50k race my most prominent thought was “what will I focus my energies on after 50k?”, for my fear was that I will want to do it all again or going further. I know now what I’ll focus on. Bring on the the sub-five hour 50k. Bring it on!
Q: Where are you from and where do you live now ? A: I was born in Germany, raised in Connecticut and live in Colorado right now.
Q: When did you first start running and why ? A: I started REALLY running when I moved to the mountains, but I had alway run to stay in shape.
Q: How did you get into ultra running ? A: I have yet to do an ultra run:-) My longest race thus far is a 47 KM
Q: Do you remember your first ever race and how did you get on? A: My first race was the Boulder Backroads Marathon my last year of college. I broke 4 hours and was very happy about it!
Q: What other sports were you into before focusing on running ? A: I always played tennis, golf and soccer growing up.
Q: How many miles would you run on a training week? A: I run around 60-70 miles a week on average
Q: What kind of running shoes would you wear on mainly long distance runs? A: I love Salomon Speed Cross
Q: Having Salomon as a sponsor, has it helped you with your success ? A: Oh yes, not only is the gear and the shoes they provide me with amazing, but their support has helped me become the runner I am today.
Q: What kind of things goes though your mind while running ultras for so long? A: I think about all kinds of different things, but mostly how far away my competition is:-)
Q: What kind of foods do you like to eat while training or racing on longer runs, A: I typically like to eat gels and foods that are easy to swallow where chewing isn't a necessity.
Q: What races do you love the most and why? A: I love all kinds of trails races because of the areas I run in and the variety of terrain I run on.
Q: Can you tell us your experiences from racing "Limone Sky Extreme" and "Mont Blanc Marathon"? A: Those were two of the most incredible races I've ever taken part in. I was always excited, yet nervous for Mont Blanc because I knew it was a race that played to my strengths being primarily an uphill race. I loved the entire course-from the terrain, to the spectators and of course to the views. The Limone Extreme Race I was never really excited for as I knew it was a very technical course and that is something I really need to work on. I surprised myself with the result and it really want a unique and beautiful course.
Q: What do you get out of running, mentally? A: It clears my mind and helps me think about whatever is on my mind.
Q: What's your greatest achievement ? A: I think winning the Mont Blanc Marathon as well as the JungFrau Marathon in 2012.
Q: What's your descending technique? Have you got any tips? A: I am still receiving tips from other runners as it is something I am continuously working on. I think the best tip I received was to just let you body go with the hill, don't try to resist the hill.
Q: Who is your sporting inspiration ? A: I look up to so many women who I race with, Q: Any recovery tips after an marathon race ? A: I think it is important to fuel up and listen to your body.
MSR would like to thank Stevie for her time by doing us a great interview.. hope our readers enjoyed it. peace & good juju
Interview with Marathon Man Peter Ferris
Q: Three words to describe yourself ? A:MAD MAD MAD, but in a sensible way as I raise funds for all charities!!!
Q: When did you first start running and why? A: Started running when I was at primary school when no one else was running. Parents took me to a doctor as they thought I was MAD. Never took on to Galiege / Football / Rugby and all I wanted to do was RUN. Started to run seriously when I left school on my own. Ran my first marathon in 1982 and within 2 years was breaking 3 hours. Marathon PB 2 hours 47 mins 10 secs, half Marathon 73 mins, 10 miles 56 mins, 10 km 34 mins, 5 miles 27 mins, 1 mile 4 mins 20 secs, 105 miles 18 hours blah blah..
Q: What other sports were you into before focusing on running ? A: Mountain Biking and still do,
Q: How many miles would you run on a training week? A: Now about 60 to 80 miles depending whats on. Before my 'hit and run' RTA I was running 100 miles plus a week sometimes twice a day. I was out of action for 2 years, spent 18 months in and out of hospitals. Smashed up the left foot (now reconstructed with screws etc), right side smashed up with 6 broken ribs and busted right arm and shoulder etc etc
Q: What kind of running shoes would you wear on mainly long distance runs? A: Ascis, Salomon and sometimes Sandels and the odd time bare feet on sand running 20 miles plus
Q: What kind of things goes though your mind while running ultras? A: Plan my day, my future and also how to seek justice and an apology from Thomas Cook Travel UK who have branded me and Harold Reilly Al Qaeda Terrorists and logged us on all world terror data bases. Google 'Harold Reilly and Peter Ferris Hell Holiday'' . My ultras include Marathon Des Sables 150 miler where I ran with a group of SAS guys who advised I had the right mental and physical attributes to become one of them. Some of them guys could be stuck up a tree for a week observing / monitoring potential explosive situations. Often wonder how the term Special Branch came into being. Getting back to running my longest ultra was 1,000 kms running 42 miles per day for 15 days consecutively. Now I have a passion to run New York to Los Angeles, distance 2,977 miles in 110 days for charity including 9/11 victim charities (2,977 people died in 9/11).
Q: I see you ran the "Trible Poontoon" Marathon in hot conditions as 30C with 282 laps round 150m moving pontoon on sea for 3 days WOW!! would you like to share your story? A: I knew someone somewhere ran a Pontoon Marathon, so in mid Jan 2014 myself and a group of other runners including Russians ran 3 Pontoon Marathons on the sea back to back in Sarm El Sheik, Egypt. The second day was crap as the sea was rough and we all suffered from Sea Sickness. Imagine running a marathon and getting sea sick LOL. Temps were 28C to 30C. All laps, times etc were recorded by Life Guards at Sharm El Sheik. Videos were taken and certificates handed our each day after the completion of each marathon.
Q: What do you get out of running, mentally? A: Total bliss and free as a bird. Soak in the atmosphere and come back totally refreshed and re energized.
Q: Can you tell us your experiences from racing "North Pole Marathon"? A: After being stuck in Spitbergen 78 degrees North for a week due to bad weather, we were flown out to North Pole 90 dergees North. It was -42C and windchill factor -60C. I have enclosed Power Point Slies which are covered in North Pole Slides.Its so cold up there, Polar Bears dont venture up there. It was colder that Antarctica Marathon, South Pole which was a balmy -30C.
Q: What's your greatest achievement ? A: Getting MBE from Prince Charles for charitable services to the community. Have raised 900,000 euro for charity from 443 marathons/ ultras. He opened the conversation with, ' I hear you do a little running'. I responded with I have run over 150,000 miles in my life which is half way to the moon and my colleagues advise when I reach the MOON to stay there. He let out a BIG hearty laugh. Prince Charles a great guy
Q: Any recovery tips after an ultra race ? A: Run a marathon the next day, seriously that is what I do!!! Ice baths to take the toxins and latic acid out of the muscles. Also a good deep sports deep tissue massage. I am fully qualified as a Ki Sports Massage Therapist practicing for 12 years now. I am fully registered and insured and do special deals for Sports People.
haha will you come down to juju!!!!
Q: What would you say to all those out there who are contemplating running ultra-distance ? A: GO FOR IT as its a whole new life out there and you meet so many life long friends.
Q: Three words to describe yourself ? A: - Energetic – Determined – Positive
Q: When did you first start running and why ? A: I started running in early 2010 with the main goal of running a Marathon and haven’t looked back since. Basically, I got the bug and have just kept pushing the boundaries ever since.
Q: Why did you get into trail running? A: I signed up for Grand 2 Grand which is a 7 day self supported race across the Grand Canyon covering 270km this September. With this in mind I started running trails this year for the first time to get used to running on different surfaces, as I’ve spent the last 3 years running on Road.
I’m also doing this for a special little kid in my local area Gavin Glynn.
Q: Do you remember your first race and how did you get on? A: My first race was the 5mile in the park in 2010 which took me 40:30 – was a good experience and found it tough, as like everything that’s new.
Q: What other sports were you into before focusing on running ? A: I wasn’t doing any sports before running apart from my younger days of football and running around my estate in Kilpedder for hours on end. Must have been about 5/6 years maybe even longer since I had done any sports, so to start where I did and where I am now in 4 years has totally exceeded my expectations.
Q: So coming from a Road Runner to trail and ultra running have you found it easier, harder or the same? A: The first transition I made was from marathon distance to ultra running on road. Last year I started running longer and found I had more endurance and stamina than I first thought. It’s only when you push yourself to these limits that you realize how far you can go (I’m still pushing). You learn a lot about your body and mind and in a sense I suppose you appreciate it a bit more. This year I made the move to Trail, while still keeping up the road running I found the balance has really helped me with the trails. I don’t think to much about terrain or surfaces anymore I just enjoy the fact that I’m able to run and can run anywhere and that makes a big difference.
“If you look for a reason not to like it, you will, so stop looking and just run” Phelim Lynch
Q: A story I'd love to hear about the "Stone Mad Ultra" would you like to share us your story…? A: Ah, Now – What a race, What a weekend!! This was my first Ultra experience and what an experience it was. It’s a 2 days race - 62km River Run on the 1st day and a 55km Mountain climb on the 2nd day.
Overall – I had a great time and made new friends and will be returning again this year. It’s a very well managed and organized event and they accommodate not just Ultra runners but all runners. It’s unique in the sense that you can build your own race from 10k, Half Marathon, Full Marathon and Ultra Marathon you can pick one run the first day and a different run the second day. There are plenty of water and aid stations on the course and they sort accommodation too. It is well worth the trip and you WILL have a good weekend.
Day 1: The River Route 65km: This started off nice and early 7am if I recall. Myself and my comrades, my brother Stephen Lynch good friend Aisling Growney joined me in this unforgettable experience. It was during the heat of last summer (July 2013). We started off in Athy on the banks of the Barrow river destination Graigeunamanagh. My race plan, simple, 10km per hour, 6hrs, job done. Eeeeemmmm, no, it did not exactly go like that. The heat was 30 degrees if not more; it was like running in a bubble in a sauna. The first 30km was manageable but once we crossed the river it was unbelievable. No hat, No sun block, I was like a nice ripe tomato. My only saving grace that day was the good company with my fellow runners and plenty of water and aid stations nicely hidden from the rays above, perfectly tucked under bridges and full of food, water and chatty marshals to guide us along and encourage us. It was as flat as flat can be, as I ran along the river (at parts on my own) it was so peaceful and you could just run at ease and enjoy your surroundings. I even stopped for photos. I ran past kids swimming in the river and families making BBQ’s on the river side, they looked at me, I looked at them, not actually sure what they thought but I all good think was getting to the end and getting into the river myself. A few of them clapped and a few were had faces on them to suggest I was a bit mental. I was in good company in that department though. The last 10km was the toughest but I pushed through and when I turned the last corner I could hear the cheers from the finish line but, it felt so far away. I got to the finish line, into the river a bit of a stretch a lie down and the event organizers had a nice spread of food for us too. Then it was time to turn in for the night and get ready for day 2 but not before a walk to the chipper and a bag of chips with as much salt and vinegar as possible. Aisling, Stephen and I then sat on a bench by the river and shared our thoughts of the day and what was about to greet us in the morning. Day 1 over – Night, Night!
Day 2: The Mountain Route 55km – Nice early start again for day 2. Not as warm as the day before but still warm. We were in for some good climbs today and I was looking for to it actually, not the greatest at hills but I do like them. We were heading for the mast on Mount Leinster. We headed back up the river for awhile before climbing up through a forest and out onto the road. I knew once I got onto the road I’d be able to settle into a nice comfortable stride as I see myself a road runner and, true to form I settled in quickly and started to make my move and with hills a coming, time to make some progress. In a small group all was going well and again plenty of aid stations to keep us well fueled for the race. The climb started early so pace was key, slow and steady and I’d get there. When I got to the top of Mountain Leinster the feeling of achievement and I what I had just done was unbelievable. I took a few minutes to enjoy the view before heading downhill. I got to the bottom on the downhill and the aid station again provided protection from the sun and a bite to eat and stock up on fluids. Just as I was taking off my phone went, Aisling was on the other end and a bit lost so I waited for her and we set off and finished the race together and my god we had some laughs along the way. It felt so good to finish together the only thing missing was my brother Stephen who was behind us, but not far. The 3 of us finished and we all achieved a new milestone – 1st Ultra completed.
Q: Can you tell us your experiences from Wicklow Way Ultra race 51km? A: With this being my 2nd trail run of the year after doing the Wicklow Mountains half marathon a few weeks before, this was my first real test at a trail Ultra and wow, what a day I had! Twas Cold, Wndy, Warm, Snowy, Hail Stones, Rain, basically you name with had it.
This is my blog to my thoughts of the day. http://phelimlynch.blogspot.ie/
Q: What particular moments from your career to date are you most proud of? A: Well, that would have to be running across the country for Suicide or Survive. Last year I ran from Salthill to Bray with team Bay2Bray. This was 260km and we covered this in under 3 days by a team of 5. So this I would have to say is my proudest moment apart for the obvious – Starting to run in the first place.
Q: Is it hard fitting ultra marathon training in around family land work life? A: No, not really. I don’t let it get in the way; I train around the hours of everyday life. I always try to be home by 12pm so the longer I run the earlier I go out. I’ve often got up and went out at 4,5 or 6am to fit my runs in. It’s all about balance really.
Q: With regards speed work what do you consider the most important sessions? A: Now – I limit myself to 1 speed session a week and that’s for Ultra Running whether it’s trail or Road. You don’t need speed you need a strong aerobic base and speed work just eats into that, if you do too much. There wouldn’t be a particular session, but a good mix of; Hill sprints, Fartleks, Tempo runs and intervals will do you good but 1 session a week is plenty. The most important session or any running though is REST – REST is king!
Q: What other kinds of cross-training would you do when not running? A: I actually don’t cross train, I love running, and it’s what makes my happy.
“I’m a Runner, So I Run” Phelim Lynch
Q: What do you get out of running, mentally? A: I just get a great deal of satisfaction to be honest. I don’t listen to music or anything. I love running with people and enjoy the banter and hearing why they run and what they want to do. I’ll always accommodate anyone who wants to run with me, no matter what the ability, when I’m running I’m happy and that’s all I want. If I run on my own then my own thoughts are what get me through (the odd talk and answer myself) and it’s not failed me (yet). So Mentally – I’d have to say I get STRENGTH, running long distances defiantly builds you Mentally strong, Mentally fit and Mentally Mental haha.
Q: What are your thoughts on sport gels? And do you use them? A: No, No and No – If you’ve never used them you don’t need them. I think people are too reliant on them to be honest. A good meal before a race and proper food throughout the race or training runs will stand to you much better and you will be healthier too.
Q: During race week would you take time off to rest up before a big race? A: Yes – I take a full week off – I said earlier REST IS KING – I’d get anyone to try it. Rest for a week then race then for the next race don’t rest and you’ll see the difference yourself. Don’t take my word, just do it, see it for yourself.
Q: Would you like to give our readers some tips on their first race if long distance of short? A: Yes – Relax, Smile and Run free. Don’t doubt yourself, stay positive, think positive and your race will run it’s self. Enjoy the environment you are in and remember how lucky you are to be able to run.
Q: When did you first start running and why ? A: I was always reasonably fit - I'd do a bit of hill-walking and cycling but over the years from my twenties onwards with shift-work and kids and life in general I'd put on a few ounces here and a few more there, until one day I woke up and I felt twice the man I used to be & not in a good way. I needed a challenge and a focus so I took to triathlon rather than running, specifically. Triathlon kind of appealed to me cause of the variety. I'm not a great swimmer (even now) but I was crap back then. Four lengths of the pool had me wrecked....I had to go right back to basics. To go from there to 4km Ironman swims in a couple of years was a real satisfaction.
Q: Why did you get into trail running? A: Friends in Kenmare Tri Club organise a run between Christmas and New Year every year. They get a bus to drop them in Killarney and they run back to Kenmare over the mountains - I think part of it is on the Kerry Way. I happened to be down there a couple of years ago and the madness of it appealed to me. It was wild. Rain and wind and freezing cold. I had no trail runners or anything - slipped and slid my way down every slope - it was incredibly tough - I came back black (mud) & blue (cold) but I loved it. Went back and did it again with them last December. Great buzz.
Q: What other kinds of cross-training would you do when not running? A: Fairly obvious from above. Cycling, swimming & coaching kids in hurling.
Q: Do you remember your first race and how did you get on? A: Don't know if you mean running race or any kind of race. The first race I completed as an adult was Limerick Tri Club's Hell of the West Triathlon in Kilkee.
I remember the raw fear ahead of the swim - 1.5km in the open Atlantic, the "washing machine" at the start - being thumped & battered by hundreds of swimmers ins tight space - and the massive sense of achievement & relief after surviving finishing it.
My first proper trail race was the Donadea 50km just last February as almost all of my running was limited to roads before then. I really enjoyed everything about Donadea. The trail-run atmosphere - which I've now become accustomed to - was new to me. I love the idea of just rocking-up & leaving your own bottles and food on a table, the relaxed crowd, the scenery - everything. Another great thing - for me - about Donadea was the terrain. Unaccustomed as I was to mountain running, Donadea is like a half-way house. It's off-road but not really hardcore trail-running. There's no serious climbing, or descending, which is what I find the hardest.
The final thing I'll always remember about Donadea is the feeling I got when passing the 42km marker. I'd never run further than a marathon before. To go past 42km and keep a solid pace (for me) going to the end - I finished in 3:53 - was very satisfying.
Q: Can you tell us your experiences from Wicklow Way Ultra & the Ballyhoura Mountain Marathon? A: I did the Wicklow Way Ultra for the first time this year & I hadn't a clue. I remember posting on the IMRA Forum the week before asking for advice on what pace to run at. People must have thought I was an eejit. Add in the fact that the weather was utterly miserable - freezing cold, gales, hail, snow and rain. On Djouce the elements threw the kitchen sink at us.
What really opened my eyes that day was the speed and ease with which "real" mountain runners went downhill. I'd actually do quite well on the long uphill sections - particularly the less technical fireroads and trails. On the downhills all the people I'd slowly passed would go flying by me with ease. For example Donna McLoughlin - who I'd bumped into on the Art O'Neill and at Donadea earlier in the year - it actually became a bit of a joke that on every single uphill I'd slog past her and every downhill she'd fly past me. She must have thought I was stalking her.
Ballyhoura was part of a last big training weekend before the Wicklow Way Race - the big one for me this year. I ran the BMM on Saturday and the Limerick City Marathon the following day. Ballyhoura was great cause I kept a little in the tank for the following day. The weather was crap - again - but I don't mind rain when I'm running - there's no such thing as bad weather - just bad gear. The atmosphere was great and the great thing about long, hard races is you can eat what you want afterwards. There was lovely curry and big bowls of trifle laid on after the race - I'd say they're still wondering where it all went after I was finished.
“there's no such thing as bad weather - just bad gear.”
Q: What races do you love the most and why ? A: I love the Lost Sheep Half-Ironman Triathlon run by Cork Tri Club but held in Kenmare every year. It's beautiful - but tough! like the paint. I don't really know if I would even class the Art O'Neill as a race. I tend to class it, as the name says, as a Challenge. Since it's not a race in my book I always detour to Arts Cross - Its a personal thing but I don't think the route is complete without it. I love everything about the event - the history, the 2am start, the run out of the city when everyone is leaving the pubs, the uncertainty of the January weather, the route, the friendly atmosphere and drinking pints in the Glenmalure Lodge at ten in the morning - undoubtedly the nicest pints of the year. I always enjoy the Dublin City Marathon cause of the craic afterwards and my never-ending pursuit of the magical sub 3hr target. I've got close a couple of times but every year so far I've been forced to drown my sorrows in O'Donoghues afterwards before doing the John Wayne walk back to the Luas and home.
Q: What particular moments from your career to date are you most proud of? A: If you'll allow me three....
1. Finishing my first half-marathon. I'd been brought to New York as a surprise present for a birthday with a zero in it. We were sitting in Central Park and I noticed a stream of people entering and leaving a building around the corner. From the bags they were carrying they were obviously signing on for a race. Turned out it was the HQ of the famous New York Road Runners and the Manhattan Half-Marathon was on the following morning. It had been sold out for months but I blagged my way in. Despite being out til 3am I was on the startline for an 8am start. Loved everything about it.
2. Finishing my first Ironman in Frankfurt in Germany. I'm not really into the razzmatazz of big events but if you're going to experience the big event thing then Ironman is fairly up there. There's big crowds all day but when you get to the finishing chute in the main square there's big grandstands either side of you with - literally - thousands of people screaming and waving flags and music blaring....after a year's preparation and 10 or 11 hours racing you can be fairly susceptible to the emotion of the whole thing.
3. Finishing the Wicklow Way Race on the 24th of May. 127km. 18hrs 49 minutes. From the moment I heard about it I was hooked. Finishing it was one of the most satisfying things I've ever done. Enough said.
JuJu: Well done on that time dude.
Q: What do you get out of running, mentally? A: I never worry about anything when I'm running. I think the brain - certainly my brain - can't multi-task like that. So the longer I run the more relaxed I get mentally and when its over - no matter how physically tired I am - I feel mentally recharged from the break.
Q: During race week would you take time off to rest up before a big race? A: Always. I can't actually get my head around trail-runners ability to recover and get back out there as quickly as they do. I've seen pictures of some of my fellow competitors from the WWR back out trail-racing four days later. I am in awe of that. I'd also hear stories of people doing 50k's just a week before a big race target. In triathlon where I am coming from - but even in road racing - tapering is much more part of the regime - often with a serious drop in training levels from three weeks before a long race.
Q: Who is your sporting inspiration ? A: Cork hurlers - all of them but one above the rest.... All my life I've watched & admired Jimmy Barry Murphy. I was three years old when a skinhead teenager scored that goal & won his first all-Ireland medal. 41 years later he's still at it. A legend & like all Cork people - modest too.
Q: I see you wearing Hoka’s ultra running shoes, how did you find them on your Race and was that your first time wearing them? also what was your thoughts before buying the Hoka ? A: hahahahaha (as you'd say yourself). The Hoka’s. I injured my foot a few weeks before the WWRace and ended hobbling after a 90 minute jog just 7 days before the start. Any sensible person would have pulled out. It'd be more than a bit daft to contemplate running 127km on a foot that couldn't hold up for 10. So I bought the Hoka trail runners . won't lie - I found them weird. Like running on sponge. That said - they got me through and I definitely would not have finished without them. I was worried about how they'd handle technical ground - particularly at speed. I was cautious - but in fairness - there weren't any problems. For long slow distance runs I can definitely see the benefit - the cushioning definitely protected my feet. On the other hand - I'm not a scientist - but all that cushioning must effect forward propulsion and speed on shorter, faster races. Am I wrong?
JuJu: No. your so right , there great shoes for longer runs and pain free during the time of running and after a long run,
Q: Have you ever tried barefoot running? A: No way - not even on the beach. I'm bad enough - never mind barefoot.
Q: Would you like to give our readers some tips on their first race if long distance of short? A: Eoin Keith gave me this advice about whether I should do the Wicklow Way Race - "If you're interested then give it a go". Sums it up really. Give it a go - so what if you make a balls of it - there's always another race and another and another. Getting out there is what's important and failure - if it happens - is not the worst thing. Not trying is the worst thing. You can learn from failure and it makes the success all the sweeter afterwards.
Q: Three words to describe yourself? A: Focused, hyperactive, passionate
Q: Do you remember when you first start running and why? A: As a teenager, I used to jog once in a while with my father on Sunday mornings, but I really start to run when I was pregnant with my first daughter, 15 years ago. I wasn’t able anymore to get on my bicycle (At that time I was a regular cyclist as my husband was an ex competitive cyclist). And after my 1st daughter was born, I’ve decided to run a marathon, which I did less than 6 months after. From that moment I really got into the running and never stopped.
Q: Do you prefer running alone or with others? A: In fact I love both. There are moments where I feel the need to run alone, listening or not to some music’s. But I feel that if I had to choose I’d say that I prefer running with my friends, I love to speak while running. Usually I prefer small groups 2-3 runners.
Q: Can you tell us your experiences from pony express 100 in Utah and the ultra Bolivia race? A: 2 very different races but 2 races in the desert. Pony express 100 miles was held in the Utah and was a special one because my husband and my coach crewed me. I was sick from mile 50 till the end but never thought that I could quit and the last 10 miles where like a dream, running with my husband in the middle of the desert, with a super moon. I’ve enjoyed every single moments of that race. The Bolivia Ultra was a self-supported stage race. The conditions were though, very cold, high altitude. I was still mourning the recent death of my father. I went in Bolivia somehow to say goodbye to my Dad. He was a passionate traveler and went to Bolivia earlier in his life. The landscapes were surrealistic. It felt like I was in an other world.
Q: Any recovery tips after an ultra race? A: I would say that the most important thing is to keep moving! After a big race I try to walk the day after. I’m using this time to visit the town or the place, stop at good coffee shops and enjoy the moment. If it is not possible because of travel obligation I use every opportunity to move. And the next week I swim, walk and do some bicycling (outside or stationary depending on the season) and resumed running when I feel like doing it. Usually my first run is somewhere between the 4th and 8th days. I do lots of stretching and try to get one massage.
Q: Is it hard fitting ultra training in around family and work life? A: Yes and no. I can’t expect running high mileage and my family always comes first. My work is very stressful and time consuming. But I’m using every free moment I have and try to do some « crash weekend » training (e.g.: 2 or 3 medium long runs instead of one super long). But First of all I always keep in mind that it s only running and put no stress or pressure on me. Training, running, cycling, swimming are privileges and I’m doing all this to feel more relax, not the opposite!
Q: With regards speed work what do you consider the most important training sessions? A: Hill repeat…I love them! I hate track, really. I do speed work on the road and fartlek in the trail. But I feel that if there is only one kind of speed work to do it will be hill repeat (any variation from short to long, slow or fast downhill, road or trail…)
Q: During ultra racing what kind of foods would you be eating? A: It depends on how long the race is. Less than 50 miles I will eat gels, home made bars, dry fruits. But for longer races I’ll seek and crave for real food: sandwiches, jerkies, salty foods, anything with a sweet taste is impossible for me to take. I’m still struggling with nausea and vomiting during longer races (above 50-100 miles). I’ve tried many things but didn’t find the perfect solution.
Q: And what foods would you eat to recover from a serious long race? A: Without any hesitation: A big Hamburger (Not Mcdo but REAL hamburgers) or a steak and a Beer!
Q: What do you get out of running, mentally? A: Relief…I let my mind fly away…
Q: What kind of running shoes you love the most and why? A: I am a little crazy about running shoes. I have a lot. But I’m on the minimalist side for the last 3 years. It helped me a lot. Beside I’m also a fan of Hoka and Olympus Altra, both very cushioned but minimalist at the same time.
Q: What's your descending technique? Have you got any tips? A: I’m not a super down hill runner but I did get better with time. No secrets do a lot. I love down hill. When I do hill repeat I also do some fast down hills, both on the road and technical trail. I use my core a lot, on technical trails I run with a very fast cadence a « staccato » pace, try to be as relax as possible a anticipate by watching the next 3-4 meters.
Q: Would you like to give our readers some tips on their first race if long distance of short? First of all, remember it’s only running, enjoy yourself, life is short and stress is everywhere so you are here for you and to have fun. Don’t start too fast. Be prepared for anything, good or bad and have at least A, B C and D plans. I always come in a race with in mind the possibility that I could quit. I don’t want to quit but it may happen. If it’s the case I’ll always find a satisfaction on something: The race, the people, the first part, for example, a good 50 km on a planned 100 miles will comfort my deception of a DNF! I think it is very important if you want to run for a long time. I’m very competitive, I love to run fast and sometimes to be on a podium, but over all I love to run, share with people I like, put some challenge on me. I can cope with bad race because it is life. You may have good days and you may have bad days, but you keep moving and wait for the next morning with the same passion!