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Wicklow-based mountain running group “Mud, Sweat and Runners” spoke to CE co-founder and coach René Borg in a nice “off-the-cuff” interview. To see what he thinks about running, gels and red wine read on!

Mud, sweat and runners interview with René Borg

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?

Not a natural runner: René in 2009 showcasing very poor running technique - stiff knee, heel-strike, unnecessary rear leg extension and other inefficencies!

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.

Snowdon International Race - one of René's favourites

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?

Cooked in Copenhagen: René in his second marathon, while things were tolerable, before the heatwave took it's toll

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 i’ve 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.

M,S,R would like to thank Rene for his time & doing us a great interview..

Don’t forget to visit Mud, Sweat and Runners on their Facebook page and check out their group run dates!

THIS COMPETITION IS NOW CLOSED – THANK YOU FOR PARTICIPATING!

(Note prize needs to be redeemed for our July or September workshops, or split, as in, the winner can attend Day 1 July and Day 2 September)

Please read competition rules carefully (below the entry form on Facebook)

Note this competition will expire at Noon on Saturday  May 18th 2013

Because physical exercise can be strenuous and subject to risk of serious injury, we recommend you to obtain a physical examination from a doctor before participating in any exercise activity. You agree that by participating in physical exercise or training activities, you do so entirely at your own risk. You agree that you are voluntarily participating in these activities and assume all risks of injury, illness or death.

You agree that you are fit to exercise and have no prior injuries or medical conditions that could affect you with an increase in activity that you have not already notified us about prior to our courses or undertaking our training programmes. You agree that you have no prior heart problems. Please let me know if you are taking any medication or have any medical conditions.

You acknowledge that you have carefully read this “waiver and release” and fully understand that it is a release of liability. You expressly agree to release and discharge our coaches/trainers from any and all claims or causes of action and you agree to voluntarily give up or waive any right that you may otherwise have to bring a legal action against our coaches/trainers, or ChampionsEverywhere, for personal injury.

If any portion of this release from liability shall be deemed by a Court of competent jurisdiction to be invalid, then the remainder of this release from liability shall remain in full force and effect and the offending provisions or provisions severed here from.

By confirming this release, you acknowledge that you understand its content and that this release cannot be modified orally.

In conjunction with the Great Limerick Run, we have been invited to give two talks at the attached “Health and Fitness Expo” in the University of Limerick Sports Arena.

René Borg will give two keynote-speeches discussing various aspects of the ChampionsEverywhere coaching model and Tony Riddle’s injury free running model:

• 11:30 am: “Why we get injured”
• 1:30 pm: “Why train “old school”

Before and after the talk we will be in the Speaker Area so come by and have a chat with us.

The Expo is open from 9 to 18 and you will find us a the speakers area in the hour before the first talk and thereafter.

SPECIAL EXPO PROMOTION!

We will be offering a special promotion on our “Run injury free” workshops for Expo attendees only – buy a ticket for the full 2-day event in July or September for only €225 (normal price €300) if you sign up on the day. 

Sign-up on the day with a friend for an additional reduction – 2 for €425.

We hope to see you there.

An Ultra-Distance event on the sun drenched most southerly of the Canary Islands; Gran Canaria. No better place to top up on your Vitamin D requirements in the middle of a dull, dreary and everlasting Irish Winter.

2013 would see the TransGrancanaria celebrate its tenth year in existence. In this edition 2170 people from 30 countries worldwide would take part in the 4 races on offer: 420 had registered for Transgrancanaria (119km), 350 for the Advanced (83km), 700 for the Transmaratón (42km) and 700 for the Starter (24km).

TransGranCanaria 119KM Route

The list of entrants for the event would include some of the best ultra trail runners in the world, including previous winner of the main 119Km event Sebastien Chaigneau, and other notable names such as Zigor Iturrieta, and John Tidd, along with for the 83Km event; Ryan Sandes and Philipp Reiter all gunning to take the win in their respective races.

Starting at sea level and encountering a total positive height gain of 7,300 metres, the TransGranCanaria route would travel a distance of 119Km over the mountainous center of the Island on a tough and demanding course that would see the participants challenged both physically and mentally. Because the event has a start time of midnight and has a maximum time barrier of 30 hours, a large quantity of the participants could potentially have to brave the elements for two nights in succession.

The event website announces that the route is composed of about 90% of paths and trails, 7% tracks and 3% of asphalt roads. The route would take us to some magnificent places on the island of Gran Canaria. Starting west of the island in Agaete, exploring the volcanic heart of Gran Canaria, passing under the shade of pine trees in Tamadaba, witnessing the historical past of the island; crossing dams, visiting the Roque Nublo, Cruz de Tejeda, Teror, Arucas and finally the beach of Las Canteras in Las Palmas de Gran Canaria, the end of the journey.

If you sign up early enough for the event it costs 130 Euro and for that you get:

• The North Face ® Garment finisher (Except Starter)
• Runner’s shirt The North Face ® Transgrancanaria
• Massage, stretching and rest area
• Medical care during the race and search and rescue services
• Route-guide book
• Liability insurance and accident insurance
• Food during the competition
• Pasta Party
• Isotonic drinks
• Food energy
• Prizes, trophies and raffles
• Final party and lunch

Myself and Catherine traveled to the Island of Gran Canaria on Thursday 28^th February and arrived to our holiday apartment in the Port area of Las Palmas at about 8pm. The plan was to have a holiday after the event although that didn’t quite work out. We shared the travelling with Anthony O’Reilly (Cavan man & hill runner living in Dublin  who would take part in the 83Km event.

The schedule for Friday 1^st March should run something like this:

• Registration from 10:00 to 13:00.
• Number collection.
• Accreditation.
• Collection of timing chips. (deposit of 30 €)
• Bag drop-off, to be collected at El Garañón, km 81. This bag will be returned to Plaza de la Música on Sunday 3rd, March.
• Bag drop-off, to be collected at the finish.
• 22:15. Bus to the start at Agaete
• 24:00, Start

So on Friday morning about 11.30am we stroll up along the seafront in the sunshine toward registration and I bring along my back-pack complete with mandatory equipment of:

• Front light, flashlight or headlamp with spare batteries and bulb
• Back light, red
• Mobile phone
• Water tank at least 2 litres
• Enough food to face the race
• Thermal Blanket. Minimum measures 100 cm x 200 cm
• Plastic Cup
• Raincoat

Registration runs smooth enough with compulsory production of passport, medical cert, and signed disclaimer form. In exchange for that you get your timing chip, T-shirt, colored arm-band depicting which event you are entered into, and TransGrancanaria backpack along with lots of promo leaflets.

The compulsory equipment wasn’t checked at registration so it had been a waste bringing it along. But the thing I hadn’t done was to bring along the gear for my drop-bag and it was only when they were handing out the empty drop bag to me that I realized this bag had to be deposited at registration before 1pm, so it was a quick dash back to the apartment, fill the drop bag and dash back to registration just making it before 1pm.

Relaxed for the rest of the day and took a 2 hour sleep late afternoon. Had lunch / dinner of Spanish Omelette about 7pm, and at 9.30pm I headed off for the bus pick-up point which was close to the registration area. While waiting for the bus I met with Greg McCann a fell runner / orienteer from Newcastle Co Down. Greg was taking part in the TransGranCanaria for his first attempt at this type of distance.

I shared the bus journey with Greg. The journey wasn’t too long and we were deposited at the seaside Harbor of Agaete on the western edge of the Island. A marching drumming band escorted us from the bus parking area down to the start line at the small Harbor where a large crowd of spectators and supporters had gathered and a jolly party atmosphere prevailed. The night was calm and mild with a temperature that felt in the region of about 15º C.

Start of the 119km TransGranCanaria - This Photo courtesy of http://iancorless.org/2013/03/02/tnf-trans-gran-canaria-results/ & TNF Transgrancanaria

Entry into the start area was preceded by a spot check by the organizers of the mandatory obligatory equipment. After the usual pre-race announcements the enthusiastic crowd gave a ten second countdown to midnight, and we set us off along the tarmac paved road out of the town. A very short time later we turned sharply onto the start of the trail that would climb relentlessly and continuously upward to a height of almost

1,300 metres over a distance of approximately 10Km. As soon as we hit the trail the pace was reduced to whatever speed the guy in front of you was travelling at. The trail was narrow and rugged, there was no room for passing out, and it was a case of just sit in and bide your time. I was happy with where I was in the group, I felt that I was about halfway down the pack and the pace felt nice and easy. Any further up along the bunch and you could be bursting a lung or two trying to keep your slot, something I certainly didn’t want at a very early stage in this long race.

We climbed and climbed in the darkness. The night was cloudy with patchy rain, and very dark. Apart from the odd glimpse of the hilly outline surrounding us there was very little else to focus on other than the spot on the ground directly in front of you illuminated by your own head-torch or the torch of those around you. Later, as the night wore on into the early hours of the morning, I would find that I had taken on a stooped posture because of the continuously fixed stare to the ground. Because of that, I found that the luminous markings identifying the route, which glowed in the darkness when the light from your head-torch would hit them, were difficult to follow at times, and later on I even went astray once or twice when faced with a trail junction in the darkness.

The first two hours passed swiftly by. For me and those close to me on the track it was more like a march than a run. From the outset the majority of us were using walking poles to assist with the uphill relentless struggle. The underfoot conditions were rough, not the type of terrain I would be used to, lots of single track covered in stones and small rocks, the type of stuff that is continuously shifting beneath your feet. A Plantar injury from last year was already complaining and I was certainly glad of the assistance of the walking poles. I also found that concentration levels were well in excess of 100% and had to be maintained at those levels just to ensure you didn’t keel over.

The first of ten feed stations was reached at the 10Km mark. This one would just have liquids available, and every 2^nd station would have liquids along with food in the form of small snacks; including segments of orange, banana, nuts, biscuits and bread.

For the night section I would typically focus on getting from one feed station to the next as there was little else to distract you. We left the feed station and again we were into a short climb.  The course profile would indicate that there was a lot of downhill between stations number one and two, but with the way the underfoot conditions were it was difficult to see any benefit in the down-hills. I was actually beginning to rather the up-hills than the down-hills.

Refueling at the Feed Station

Arriving at feed station number two and I had to stop and fix a foot issue. I had forgotten that the Salomon XT Wings I was wearing had a tendency to pinch the base of my toes when on rough terrain, and so I had to dig out the first aid kit that I had been carrying, and apply a bandage in the area being pinched. It had also started to rain (yes Rain) as we headed to this feed station so it was time to don the compulsory rain jacket, although I did notice not everyone was prepared to stop and add on a layer.  Disruptions to my pace like this were not what had been planned for, but it was better to address the issues of feet and rain early rather than suffer big-time later, we were only 20Km into a 119Km event after all.

We had been hovering around the 1,200 to 1,300 meter level between feed stations one and two and we were then to drop back down to 600 meters over 3Km followed by a climb back up to 1,200 meters for the first of the chip-timed checkpoints at a distance of 28.5Km. Each feed station also had a designated cut-off time whereby you could find yourself being ‘Timed-Out’. It didn’t seem to matter whether I was going uphill or downhill, my pace seemed to be levelling out at about 5.5Km per hour, a good bit slower than I had hoped for  but I was still comfortably ahead of the cut-off times at each of the checkpoints.

The next checkpoint would not appear until a further 15Km and that would see us reach 43Km in total, approximately 1/3 of the course now completed. Daylight had arrived at about 7.30am and I was just a short distance for the checkpoint, arriving there at about 8am. A quick calculation at that point indicated to me that midnight was ETA for the finish line – all going well.

Once daylight had arrived I felt more energized  and although I had been on the go for 8 hours I definitely wanted to up the pace. The runners had now become more spaced out (in more ways than one), and considerable gaps appeared between individual runners and small groups of runners that had now formed. As time and distance went on I found I was becoming more isolated with gaps of even a few hundred meters appearing between me and the next runner, either in front or behind me.

I had no idea where I was placed in the field of runners but was satisfied that I was possibly about midway down the pack as very few runners were actually ever passing me. I also noticed that I tended at this stage to be bumping into and recognizing the same faces at each feed station / checkpoint. I hadn’t seen Greg since the start line, so as a result, due to the lack of a foreign language I hadn’t even spoken to anyone out on the course for about 8 hours. I did however have a few exchanges with volunteers at the feed stations who I found were very eager to converse in English once they figured out you couldn’t speak their language – they were all very helpful and friendly.

It was still raining as we headed towards mid-morning. It had been raining on and off for a good few hours now, sometimes heavy, sometimes misty light. The trails were now even taking on a further dimension of being wet, slippery, and muddy to go along with the stones and rock. At 55Km and feed station number five, I’m forced to change my socks due to excessive water lodging in my shoes. I had carried two spare pairs of socks but had hoped to never actually change into either pair. But I reckoned if this rain was to continue on for much longer then I’d be looking at a big blister scenario. So, another extended stop at the feed station and I left there with a much more comfortable pair of feet.

I had also noticed that I was getting colder as the day was going along, instead of as I had expected; getting warmer. A couple of runners had opted to resign at the last checkpoint and I assumed it was the foul weather conditions that were getting in on them. As we approached another peak, the wind was blasting across the hill-tops and I decided to add on the water proof leggings I was carrying in my back-pack. The leggings were not a compulsory bit of kit but boy was I glad I had packed them. I soon got warmed up again and got the pace moving nicely. Throughout the remainder of the morning the rain was on – then off – then on. The hood of my jacket was up, it s was down, it was up and then it was down. The clouds would roll in heavy, and then they’d open up for a short period to give you a glance at the surrounding area, only to close up again and give a blast like you were in a power shower.

We crossed a dam, we then climbed high and circled a section of the perimeter of the reservoir and we were finally rewarded with a spectacular view of hill-tops and rainbows, a sign that things might just get better.

I reached the feed station located at 63Km at about midday. I was happy with progress so far but knew also that the toughest climb of the day was about to unfold ahead of us. The weather had calmed down considerably and it was now even pleasant. Again I spent too long at the feed station; sorting out gear, sending text messages, and topping up food and water stocks. I departed the feed station and set off up the hill. On this climb we would reach the highest point on the whole course at about 1,800 meters  The terrain was nicer now as we traveled through some old style forests with wide flowing trails. An hour into the climb and I had to stop to peel off the layers of rain-gear and even apply some sun block. The trails were long and winding and I could see further back along, that everyone on the trail was doing likewise. As the clouds parted more, a beautiful sunny day appeared and we were greeted with spectacular scenery.

One of the better paved trails

We were now right in the heart of the Island. The climb to the highest point was slow, but the route was interesting with new sights at each twist of the trail. A main difference with the hills here on the Island in comparison to the likes of the Alpine climbs that I’m more familiar with, is that you just never quite know when you are at the top of the hill. You think you’re there, move on another bit and then you find you are climbing again. We did eventually reach the highest point, and were then faced with a scramble down a 100 metre rock-face to level off, only to be faced with another climb to reach the 7^th feed station at 79Km.

This feed station was a major checkpoint as well as a bag-drop area. This is where we had the option at registration to forward on any supplementary gear you might require for the final phase of the journey. It was also the point where our course linked into the 83Km course. For those on the 83Km course it meant they were half way around, whereas for us on the 119Km it was 2/3^rd’s of the way around. The 83Km race had started at 6am, i.e. 6 hours after us but by the time I had reached this checkpoint, at least half of those running the 83Km had long since departed. There was hot food and drinks available at this checkpoint and the volunteers almost insisted that I should try it. So as not to seem ungrateful I did try a few mouthfuls of pasta, washed it down with coke and coffee, it was nice. Some runners seemed to be tucking into the food big-time, as if they were planning on being out on the hills for a long night. I was still on target for a midnight finish with about 8 hours remaining.

I eventually set off from the checkpoint and broke into a gentle jog. It was the first time all day that I felt I could actually get moving. The trail was now nice underfoot and we had a gentle enough downhill to contend with. The course profile would have you convinced that it was all downhill to the finish from 80Km onward, but that was not really the case. I had departed the 80Km checkpoint at about 4.30pm, and by 5.30pm I passed by a sign that indicated 32Km to the finish. I knew it would get dark again at about 7.30pm so I set a target of completing at least 12Km if not more in the two hours of remaining daylight, leaving me with a further possible 20Km to be completed in darkness.

Things started to go really good now. I felt I was running at about 7Km or 8Km per hour and the trail was flowing past me. I had been on the move for excess 80Km and all of that had been a difficult slog, I was really enjoying this section even though daylight was now beginning to fade fast. During this section I also noticed I was passing quite a number of runners. The most of them were probably from the 83K event, but I did eventually link in with a couple of 119Km runners. I reached the checkpoint at ‘Teror’ 95Km at 7pm. This was a lovely quaint village nestled deep in the hills and there was great encouragement being belted out to all the runners by the locals and volunteers alike.

Soon after leaving ‘Teror’ darkness fell, and once again I felt that my pace had to drop in order to make out the trail ahead of me. I was now running in the constant company or two or three Spanish runners. We had somehow joined forces during the final daylight hours and we seemed to be working well together as a group and keeping a steady pace. We were faced with some ridge running at one point, each of us taking up the lead from time to time. The head-torches were back on again and the glare from the ground was bouncing back up from a bright dry mud trail. The glare made it quite difficult to keep focused on the trail and it was because of this that the lead kept changing amongst us.

At one point we ran out of trail, well I should say, the luminous markings that had been guiding us just disappeared. The four of us stopped, scanned the area, and then headed off in differing directions only to come back to the central meeting point with no clue as to which way we were to go. Eventually it dawned on me that I had been carrying a GPS. I had only been using it to keep track of the distance and height traveled  but it came into it’s own as it guided us back onto the correct route and revealed the trail of luminous markers once again. I was now once again out front and setting the pace, until I kicked a boulder that decided it wasn’t going to move for any old trail runner, and I slid down the trail on my hands and knees while just praying the final outcome was not going to be painful, or even worse; put a full stop to my gallop. Thankfully there was nothing too serious, my new running buddies had stopped to check I was OK and waited while I dusted myself down and got back on the trail. I knew then I was definitely a part of this group even though there had been very little communication between us up to this point.

We reached a few more summits as we traveled along the final 20Km of the route. Julio, one of the Spanish guys I was now running with had very good English, and tried his best to hold a conversation with me. He advised me about the ‘Tourist’ things I should do after the race, such as where to eat and visit. On the day following the event I took his advice and have to say; we ate very well at Restaurante El Herreno in the center of the Old town of Las Palmas de Gran Canaria.

Julio also dropped a few amusing ‘clangers’ just when we didn’t really need them as we trekked along. At one point while running along a ridge where we could see the full illuminated coastline of Las Palmas off in the distance, he stated: ‘ isn’t it amazing how we can see Las Palmas as though we are right beside it’ (this was true, I thought I could actually hear the music blasting up from the finish line area). ‘Yet’, says he: ‘it will take us at least 3 more hours to get there, running at this pace’’. Did I really need to know that? I’m running out of steam now, I’ve been on the move for 20 hours, the last four of which has been at the fastest pace all day, and you’re telling me that although I can nearly smell the beer at the finish line I’m going to be running for another 3 hours??

Another few Kilometers along and we hit a notoriously bad section of the route – ‘The Dry River Bed’ – strewn with stones and rocks, there’s not a smooth inch along its length. Nestled in a valley with hills on either side, and the city lights of Las Palmas sending an orange glow into the night sky over the silhouette of the hills, the dry river bed winds it’s way toward the city for a distance of about 3Km. Grown men and women have been seen to grind to a halt in a flood of tears while trying to negotiate this section. The Spanish lads are pushing out a nice little pace along here, and we’re passing a considerable amount of runners who are all reduced to a painful crawl at this point. I’m hanging on for dear life in the knowledge that if I drop off this wagon now, I too will be reduced to a crawl. Julio, in his ever cheerful way announces: ‘Oh, did I tell you that the organisers had measured the course wrong this year’. The valley is silent, apart from the rumble of small rocks rolling beneath our feet as we wait in anticipation to hear that perhaps we’re only going to run for 115Km instead of 119Km, and that maybe, just maybe, the finish line will be revealed around the next bend in the river. ‘Yes’, Julio continues; ‘It’s actually 125Km instead of 119Km’’. Aaaaaahh!! Now I didn’t really need to hear that just at this point in time as I’m now having to dig deeper than I ever had to go before. I tried desperately to wipe that recent bit of info clear from memory but it just wouldn’t vanish.

As we ground our way along the river bed, the words of Kilian Jornet from his most recent film; A Fine Line, kept replaying like a mantra in my mind: “No-one told us it would be easy”. At last, we rounded another bend, got out of the river bed and started to ascend another steep climb. The sight of another hill told me that this race was not over by a long shot. Every time we seemed to be getting near to the finish we were hit with something new, whether it be a river bed, extra distance, or severe climb. It was a case of just grin and bare it.

It’s after 10pm now, we are getting closer to the finish although I just don’t know where that is anymore, and I’m just trying to focus on putting one foot in front of the other now while also trying to keep pace with the remaining two Spanish guys, we had lost the fourth member of our little group somewhere along the river bed.

Finally, we are high above thebeachofLas Canteras,Las Palmaswhen the trail ends and we are guided onto a winding downhill tarmac road. Julio and Gregorio up the pace again. They seem to know the finish is close by. I’m not fully convinced and I feel I just can’t go with the pace this time. The light beams from their head-torches disappear into the distance and I plod along in solitude. The markers identifying the route seem to have disappeared also, and at one or two junctions further down the hill I have to consider my options carefully as to the correct direction to go in. The GPS once again comes into play. I glance at my watch and note that it’s now 11:10pm. Midnight is fast approaching and I’m still not sure how much further it is to the finish line. I up my pace. I’m even beginning to panic now, am I going to even make it home in under 24 hours. My pace just keeps increasing as I descend the hill. All sense of tiredness and pain disappears into the background. Its pitch black, I can’t really see where I’m going, as I nearly free fall down along this tarmac road which is I hope guiding me to the finish line.

At last I hit a junction with the main road and am guided in toward the finish by the Police who are there to stop traffic and allow me get across a busy road. Two hundred metres more along the seafront, Catherine is there to cheer me on, round the corner and a final 50 metre dash up onto the specially constructed podium and I finish in the official time of 23hr:22min;44secs, 127^th place overall and 15^th M50. I would learn later that only about half the field finished in the 30 hours allowed.

I think your clock is wrong lad!!

Get your picture taken on the podium, collect your finisher’s jacket, stock up on food and drinks available at the finish line and collect your fresh clothes to change into. Massage and medics are also available if required.

I meet Julio who had finished 3 mins ahead of me and we congratulate each other. Gregorio, the other Spanish runner must have taken a wrong turn close to the finish and comes in 8 mins later.

‘No Medal’ was Anthony’s biggest concern when I met himself and Eilis (another Irish runner who had also joined us for the weekend) on the next day. Eilis soon sorted that out by obtaining a pair of specially commissioned Gran Canaria medals, and followed that up with a presentation of medals ceremony which was conducted en-route to the airport the next morning. A fitting finish to a great weekend.

Thanks to Ian Corless and TNF Transgrancanaria for the use of the start line photo. Lots more Ultra Running info on Ian’s website at: http://iancorless.org/

See the event website at: http://www.transgrancanaria.net/

And full results: www.transgrancanaria.net/eng/paginas/ver/90

Thanks also to Anthony (Finisher in the 83Km event) for a lend of the camera allowing me to take the other snaps along the route.

Effective as of 23rd of March 2013

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It has been a while since my last blog entry and much has changed since I set out with ambitions for 2013 to target another marathon challenge. At first I was struck by a series of unfortunate events – food poisoning and two bouts of fever, but it was not long before I realised that I had somewhat over-committed myself working two jobs, preparing for Aoife and my impending marriage while also trying to build up to an elite level of mileage again while still undergoing technical education under the careful tutelage of Tony Riddle.

Most often illness is a result of not having a proper balance between stressors and recovery. I knew I had to be realistic – when I come home from work, my other work begins, so there is little time for recovery. Don’t get me wrong – I love our project here at ChampionsEverywhere and would not change it for the world, but it became clear to me that I had to make a choice this Spring – athletic progression or everything else and I decided to put athletic progression lower in the chain of priorities until we return from our honeymoon.

I did a lot to become more effective early in the year, putting in place some weekly planning routines learned from Stephen Covey’s “7 habits of effective people” and embarking on a 1-month “full Paleo” commitment, meaning no processed foods whatsoever. In the course of 2 quick weeks I dropped 2 kilos to put me down at my lowest since 2008 – 66.6kg with 7.5%body-fat. I subsequently had to gain back one kilo to look respectable for our wedding photos and fit back into the suit. As I said, once wedding and honeymoon are out of the way, I may think solely of athletics again.

Jason doing some balancing in the forest during the trial run of the "Assault Fartlek"

Assault fartleks

Yet, the year has not been a write-off, while I am not doing impressive mileage by the standards of many runners at the moment, I run every day and I keep developing my technical abilities not just within running but other movements. Jason and my “study trip” to Gloves Club in London provided more great practice with Ben Medder that we used to create the trial event “Assault Fartlek” which we think will become a big hit in the future especially with the huge popularity of obstacle course races such as the Runamuck Challenge run by our friend Paul Mahon at Outfront. The fartlek took place down in Glendalough with some of our “Run injury free” runners who had the minimum training required to participate. I’ve made the course part of my weekly routine and essentially it’s a 9km trail and hill run with stations incorporating most of the fundamental movement skills outlined by Georges Hebert, the great French educator and old school coach, such as balancing, jumping, and quadrupedal movement.

Post-Canada – new goals?

So I remain very optimistic about my personal athletic feature and hope I may fit in a sneaky summer race of some sort when we return from Canada. Last weekend was one of the highlights of my year with our whole team going away for the third Kerry Mountain Running weekend that we have organised. As always we had a great gang of runners and an action-packed weekend. We did a shorter hill run Friday evening up to the cliff-side tower across from Dingle and then gave a brief demo of the “Run injury free” approach to the group on Saturday morning before embarking on a glorious run up Mt. Brandon which combined all that is good about mountain running – dramatic cliffs, interesting trails an the unlikely situation of being on an “alpine ridge” in Ireland with the sun shining down. The 5km descent on the grassy “Pilgrim’s Path” proved a great test of our new descending skills.

Photo of the Kerry mountain running group ahead of the Brandon climb

Sunday we did a long run from Connor Pass over a boggy landscape back to the village of Annascual which took us just under 2 hours. Both Aoife, Jason and I were surprised how dramatic the difference moving over the terrain was with the natural running style compared to our old “slogging style” of constant bouncing into and off the terrain. Traditionally I have found this type of terrain strength-sapping and a definitive weakness of mine but it felt only marginally different from running on road this time and I only lost my shoe once! By the time we hit the 5km road-section back into town I was feeling so energetic that I blasted home at high speed. We were hit by a spell of bad weather at this stage but thankfully it had blown over Monday so the planned beach run at Inch could go ahead with a reasonable crowd. Most of us went barefoot which was enjoyable except for a few splinters I had to remove in the days after as they grew increasingly painful to walk on.

Paul Daly’s Garmin recording of the Connor Pass to Annascual route

My fitness is finally beginning to recover from the bouts of illness earlier in the year and today I managed to complete an easy mountain run with an average heart rate of 122 beat per minute, one of the lowest I have recorded during a run. The new stride felt particularly automatic today and this definitely affected the cardiovascular effort. My only complaint was that I allowed myself some “modern foods” (bread, dairy, Tom Crean’s lager!) during the weekend in Kerry and I’ve had mild stomach pains since after each meal I eat which are slowly subsiding. At least my body now recognises these foods for what they are much as I may miss beloved tradition of indulging in loafs of bread with cheese. To help along the healing I fasted from Thursday evening at 21:00 to 13:00 the next day, a good spell of 16 hours without food.

River crossing during Kerry mountain running weekend. Yes, the guy with the baldy patch is unfortunately me!

So all in all, while I miss the rush of racing and seeing the daily workouts get faster and faster (this was always what drove me on, I am not the type of runner who thrives merely on trotting along gently day by day), I am contented with 2013 so far. I feel that health and technical and physical ability is at a solid level that should allow me to push on quickly once things settle down after the wedding and our honeymoon. We have big plans for taking the educational system of ChampionsEverywhere to a new level of quality so I will return from Canada intent on putting all my energy into this and into getting my running mileage back over 100km per week on a regular basis. In my experience I work more productively when I get up to this effort.  I seem to have the “hunter’s physique” in every sense of the word – only once I reach about 100km per week does my body seem to function normally. Below this level it get’s tetchy and the heart sluggish. Disuse is as always the greatest enemy we have as both runners and healthy human beings.

Earlier this year, as my longest race in VivoBarefoot shoes yet, I ran narrowly over 30 minutes for the 5 mile course, only a bit less than a minute slower than my time last year in Killarney. This was done with extremely limited cardiovascular training which shows two things: 1) the cardiovascular benefits accrued from Lydiard-style training deteriorate at a glacial pace and 2) my improved technical ability compensates for my temporary loss of physiological fitness.

So I won’t be reporting much on races and performances in my personal Blog until later in the year. The running continues but a bit in the background. Hopefully by summer it can take a bit more centre stage again and I can clock a few more personal bests.

For those wishing for a challenge that takes them the length and breadth of the Irish countryside the best way is to tackle the five mountains that make up the Irish Mountain Running Championship. Courses are usually not marked so recces and a spot of navigation are usually necessary.

The title of ‘Irish Mountain Running Champion’ is awarded to the male and female with three from five races to score. Also up for grabs is the ‘King/Queen of the Mountains’ title, points are awarded to the first ten runners (from 10 to 1) to summit nominated peaks, male and female. The runners with the highest total at the end of the Championship are declared “King” and “Queen”.

Slieve Donard – Co. Down – 11th May 2013

At 852 meters and set in mighty Ulster, with stunning views over the Irish sea, Slieve Donard (the highest mountain in the north) has a fantastic atmosphere run by the friendly folks from Newcastle AC. This race has previously been used as a British Championship race and a recce is advised if you are unfamiliar with the course and intend to place high in the field. Local knowledge is key towards the finish in particular which has been referred to as “a warren of possible routes”,  the locals tend to keep this advantage a close secret!

Descending the Black Stairs

The race starts in the town center with a dash to the park in the foothills and on up through the forest. Route choice is relatively unimportant before the main decision – which ascent route to take: the black stairs or the longer but more runnable saddle route?  The top runners in 2012 went via the stairs and only 7 runners managed to summit the 3 miles distance in under 40 minutes.

From the summit if the mist is down a compass bearing would be useful lest you find yourself in a wrong valley before you realise it. Heading back down the black stairs which is the quickest descent route you will want to catch anyone ahead well before the forest finish as it is easy to lose them in the tree cover.  You may need to make a decision to stick with your close competitors regardless of their route choice in the hope of out-sprinting them or are confident that you know a better route than they do!

After the race be sure to take the time to dip the legs in the hidden waterfall pools a bit up the trail from the forest entrance. Ask any of the local runners for guidance to them here as they don’t keep this secret as well guarded as the rest!

N.B. Mandatory kit is nearly always required regardless of the weather conditions.

Carrauntoohill – Co. Kerry – 2nd June 2013 – (KOM)

The highest mountain in Ireland in the heart of ‘The Kingdom’ and surely the highlight of the Irish Championships with its dramatic landscape and scenery. Although a relatively straight forward route to follow in good weather, mistakes can be easily made by those not concentrating. Particularly at the finish zig-zags and coming off Cahir mountain.

Brian Furey - Mens Irish Mountain Running Champion 2012

From the start no route choice along the zig-zags means falling in line and a 10 minute steady climb before reaching the fence and open mountain and route choice takes effect. Some early peat hag jumping means you can expect to get your feet wet regardless of how careful you try to be. For the navigationally challenged you can reach the first summit by following the fence line but beware of some boggy, wet and steep ground which can prove challenging while ascending. In sections where the field is running together there are some narrow places along the fence line meaning you can also get boxed in for some stretches if not careful. In good weather you can avoid the first cairn contouring left to hit the climb up to Cahir. A big push at this stage can give you an edge over your competitors before the steep Cahir climb. At the top you get a chance for some serious ridge running and some clever route choice will allow you shelter from the wind if any.

The most technical part of the day is crossing the ridge descending down to the start of the Carrauntoohill climb. The brave (read as foolish!) will be rewarded with places and time while those with unsure footing or no head for heights will struggle big time here. The final short but sharp climb is upon you before taking a brief glimpse of the view and rounding the cross, usually to the applause of hikers and friendly encouragement from the summit marshal. You now have a chance to see your competitors on the return back down. Be sure to stay left and don’t end up heading down the treacherous Beenkeeragh ridge.  It’s quite technical terrain coming back from the cross on jagged rocks and is made all the more of a challenge when your competitors are in plain sight and the adrenaline and slope has you at full tilt.

The steep climb back up may have you on all fours and is a real lung buster at this stage of the race. Another rising ridge run allows you to start opening the legs, but beware coming off Cahir, lest you find yourself on the other side of the valley where the old race began. In good weather the cairn on the Curraghmore plateau is your guide or just keep left off Cahir. Finding the fence-line is where you have to really attack and good grip is essential on the wet grassy terrain. A long descent with a lot of toing and froing down by the fence-line will have you back at the stile and the zig zags. Look ahead of you as much as you can as the trail can lead runners in the wrong direction which has caused heartbreak in the past. The red shed close to the finish line is an important marker to keep in sight. Remember there is no route choice on this section of the course anymore so follow the marked trail or face disqualification. A final vault over a fence sees you at the finish line and a warm reception from volunteers and runners.

Be sure to cool your legs off in the stream close to the road and then enjoy the brown bread ice-cream in the Stepping Stones cafe. The creamy pints in the Glencar Inn for the prize giving top the day off. (Coaches notes: Jason I’m reading this!!!)

You can read Jasons 2011 winning report HERE

Mweelrae – Co. Mayo – 29th June 2013

I haven’t run this race before but I have heard great reports and looking forward to trying my hand at it.

Taking the place of the once lauded and technically magnificent Croagh Patrick race, Mweelrae was given Irish Championship status in 2012 with much trepidation in some quarters but has since proven to be popular with racers.  The terrain is mostly grassy and in stark contrast with the beachfront start.

GO WEST! Atlantic View

Places are to be won and lost on the final descent where route choice can lure a runner off course in a sprint to the finish. Yet to be detailed there were previous mandatory way points there have been a few DQs who ended up in the wrong valley on route to the finish and who missed the middle way-point. If you have any energy left after this race you can enjoy the Croagh Patrick race on the Sunday which also completes the Connaught Championship as a bonus.

Hardest decision is whether to stay in Westport for the weekend with access to music, restaurants and pubs or the tranquil setting of Delphi Adventure center where you are cut off from the trappings of the modern world (beautiful!).

Lugnacoille - Co. Wicklow – 20th July 2013 – (KOM)

This giant looming over Leinster provides a chance to jostle for your pecking order in the lane at the start before hitting the steepest climb of the day, Camara Hill. Key to this ascent is relaxed and steady or you will blow up and be faced with a long recovery. Once over the top you get a chance to stretch out the legs and the spongy peat surface gives the opportunity to bounce along at full pace. You will want to start opening the throttle after the first few rocky climbs before the main assault on Lugnacoille itself.

Diane Wilson - Women's Irish Champion 2012 - Photo: Mick Hanney

There is good footing on the large stoney boulders where quadraped movement can be useful to scale the steeper sections. A false summit sees you still climbing a more gentle slope for a few hundred metres before you reach the table top mountain. King of the Mountain placings will be hard fought against any nearby competitors as the turnaround cairn is in sight from a distance. A brief chance to recover on the way back across the table top or alternatively to show those chasing you how strong or weak you look!

A tip for the descent – be sure to pick a marker ahead or in the distance to follow back or you may find yourself far off to the left of the main decent path. The initial descent is tough and technical before hitting the boggy stream again and then its all engines go back down the mountain.

Diane Wilson - What goes up.. Camara Hill Decent - Photo: Mick Hanney

By the time you reach the last small climb, before Camara Hill, positions are pretty much cemented unless the competition have fearless descending skills. In a close packed field some dramatic places have been gained by the sure footed. The final hurdle (literally) is at the gate and stile. If you have practiced your vaulting skills you can take nearby competitors by surprise here while they fumble with the stile.

Be sure to enjoy a creamy pint in Fenton’s pub during the prize-giving and bring along some post race snacks as food can be hit or miss if the pub is not expecting company.

Galtymore – Co. Tipperary – 10th August 2013

13 km long with 1340m ascent, Galtymore is a beast of a race and a play-ground for ‘puritan’ mountain runners. Being the last race in the series its doesn’t always draw the top contenders as the championship is usually, more often than not, well wrapped up at this stage which is a pity.

MIMRA President Tom Blackburn - Photo: Stephen Cleary

There are three distinct climbs  on the way up which of course must be done in reverse on the back. The majority of the race it on grassy slopes which give way to heavy bog in places and a final rocky climb to the summit where a marshal will greet you.  A gradual climb eventually tapers off before the first bump in the distance and the first of a sharp and steep climb. Once over the hill you are teased with a tempting descent into the valley which should be controlled to conserve energy for later on. Across the valley floor the next mammoth climb looms. You’ll come across a false summit, but at this point you only half way up the mountain, before a brief ridge with good running and a fast descent in very boggy terrain.

There is some good trail up to the start of the final summit followed by a steep grassy and slate-ridden climb. The first cairn is not the turnaround point which is slightly further on and takes the shape of a Celtic stone cross. The return journey lets you gauge the field behind before a safely controlled descent on the steep and loose slate surface. Avoiding the bog on the climb back up Cuis you then have another furious descent back down into the valley and the possibility of choosing a much steeper descent or the more gradual one that you climbed initially where you’d land in soft grass should you fall.

The start of the long ascent - Photo: Ger Griffin

It’s important for the final climb of the day to stick to the worn trail as you could find yourself doing some unnecessary cliff climbing or having to double back on yourself to ensure you register with the marshal on the summit. First to the top here will likely win the race before the long descent to the finish.

The Munster crew put on a great after show with plenty of food and drink in a local establishment.

Jasons recommended equipment for Irish Championship races:

Large Bumbag containing:

• Small amount of fluid (300ml)
• Energy gel / Energy food
• Light & compact windproof / waterproof jacket
• Compact hat &  gloves
• Compass with pre-prepared bearings marked out
• Map printout
• Emergency whistle
• Emergency foil blanket
• Mobile phone with RD’s number

Alan O’Brien, middle-distance runner from Crusaders AC, was a relative late-comer to the sport but rose quickly through the ranks of the sport to represent Ireland five times at full International level. As a late call-up to the European Team Championships in Slovakia, he was instrumental in securing Ireland promotion when he out-kicked the field to win the 1500m event. Alan is a 2x British Milers Club Grand Prix winner, Dublin Novice cross-country winner  as well as winner in the 1500m event at the Celtic International 2009 and Irish 3000m Indoor champion 2010. For the last two years his rise o prominence has been curtailed by severe hip injuries with few signs of long-term recovery. Alan attended our “Run injury free” course in January 2013 and below gives a brief overview of this experience. We plan to chronicle Alan’s journey here, so consider this story …to be continued…

“On the way in the car to Laragh on my way to the ChampionsEverywhere “Run injury free” clinic weekend, I reflected on what had got me to this point, and like a lot of athletes injury had put a sudden stop to my progression and to competing. I decided I’d be open minded, as nothing I had done had worked to this point.

It was an early start, and location seemed perfect up in the Wicklow mountains were clean fresh mountain air wasn’t scarce. We got straight into lectures and introduction which I found very interesting and had a good few Eureka moments. When Tony, the “master coach” explained that running was a skill, I noticed I had never thought of running that way. It hit it home that I had never really tried to master that skill, yeah I trained hard like everyone else, but I had never taken time to perfect technique until now.

We all got a chance to show our skill that morning on a treadmill with our normal running shoes on and when I saw how I actually ran afterwards, in slow motion, I could see how inefficient I was. Tony pointed out straight away where I was making fundamental errors that we could work to correct.

That day we all spent hours on drills, flexibility exercises, with time for some lunch to refuel, before stepping back on the treadmill that evening in bare feet to see how we had progressed. I was shocked to see how much my body posture and alignment had improved.

This course is no silver bullet, but any course that says it is, I’d be worried about. This course is suitable for any athlete from beginner to advanced who wants to learn the skill of running efficiently and cut out all those nagging injuries that keep us all from progressing. Very enjoyable weekend, and a big thanks to Tony, Ben, Rene and Jason.

- Alan O’Brien

Alan O’Brien – personal bests

•   800m – 1:48.47 (2010)
• 1500m – 3:43.46 (2010)
•  Mile – 4:09.62 (2010)
• 3000m – 8:11.44 (2010)
• 5000m – 14:25.20 (2011)

Athlete profile