irish runner april 14

HEALTH + FITNESSProfiles, tips & news p16

FIXTURES8-page special p78

TRIATHLONFeatures & news p66

APRIL / MAY 2014 €4.75 / £4.20

SPECIAL REPORT: BONE WARNING – OSTEOPOROSIS!

NIALLTUOHYOVERCOMINGADVERSITY

BOSTONBLAZERNEIL CUSACK’SFAMOUS VICTORY40 YEARS AGO

6 TOP TIPSTO UNLEASHYOUR POTENTIAL

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BOSTONMEMORIES

Frank GreallyManaging [email protected]

It is hard to believe that a quarter of the year has passed as wego to press with this issue of Irish Runner. It reminds me of howtime has flown by, too, since the very first issue of Irish Runnerhit the news-stands in May 1981.

I recently had good reason to take a little trip down memorylane on the drive from Limerick to Dublin after a few hoursspent with Neil Cusack. I had visited Neil in his home city toget material for the tribute feature that appears in this issue ofIrish Runner.

I can still remember that day forty years ago when Neil spedto his famous victory in Boston. I was alone in a dormitory atEast Tennessee State University when a reporter friend at theJohnson City Press Chronicle called to tell me the big news thathad just come in on the Associated Press wire service. Iremember how excited I was on hearing the news of Neil’sfamous Boston victory - a rare and enduring achievement formy former ETSU cross-country and track team-mate.

On Good Friday evening, April 18th, Irish Runner will host AnEvening with Neil Cusack in the Gibson Hotel at The PointVillage in Dublin to celebrate the 40th anniversary of theLimerick man’s famous victory. The evening will include an on-stage, wide-ranging interview with Neil, as well as an audiencequestion and answer session. This will be followed by aRunning Forum with a panel that will include some otherlegends of Irish distance running.

It was great to catch up with Neil Cusack in Limerick and tolearn that he has been making some serious strides on his ownroad back to fitness. It was also nice to see that there is now atrail named in Neil’s honour on the Condell Road along thebanks of the Shannon leading into Limerick. This lovelyrunning trail along the river bank is just one of nine OlympicTrails established by the Limerick Olympic Trails Group ofLimerick AC stalwarts; Tom Foley, Ronnie Long, Henry Kiely andKevin O’Connor of Shannon Development. The Limerick OlympicTrails – five of which have been completed - are a wonderfulway of creating a lasting tribute to nine Limerick Olympians –an idea that could be repeated in other parts of the country.

I am looking forward to a day in April when I will join NeilCusack on a run along his Limerick Trail and follow that with afew gentle miles in his beloved Cratloe Forest- still hisfavourite ground after all these years.

I promised in the last issue to update readers on my owntraining progress back to fitness and I am happy to report thatthe training has been going well and that I have progressedfrom a walking/ jogging phase to a running/ walking one.

I had a nice experience one evening in March when stridingout on a stretch of pavement by the Grand Canal near Harold’sCross I was joined for a short time by another runner whoenquired if I was the guy who edits Irish Runner and if so, did Istill hold the Irish Junior 10,000m record. I failed to get therunner’s name, but during our brief encounter he told me heworked for Certu, a city centre-based financial company thathas a big running group. That encounter put a new pep in mystep and brought a smile to my face; I felt like I was runningwith a new purpose all the way home.

It’s a long time now since I laced on my first pair of runningshoes in Ballyhaunis. I did not realise then that running in oneform or another was to become a lifelong pursuit for me. Thesedays, when I run in Memorial Park, along the banks of theLiffey, I feel grateful that I can stride out a little and still tacklea few stiff hills with the sense of energy and renewal that areturn to regular running brings.

Editor: Frank Greally. Associate Editor: Cathal Dennehy. Photography: Sportsfile, Tomás Greally, DaveHudson, Mark Shearman, Donal Glackin. Magazine Design: www.outburstdesign.ie. Printed by: BoylanPrint. Administration: Bernie Dunne, Moira Aston. Accounts: John Holian.

Contributors: Asher Senyk, Claire McGlynn, John Walshe, Lindie Naughton, Joe Warne, ConorO’Hagan, Cathal Dennehy, Malcolm McCausland, Conor Greally, Rory Hafford, Roy Stevenson,Gavin McGuinness, Patricia Murphy.

Advertising Sales Manager: Jason McChesney, email: [email protected]

Published by: Athletics Ireland, Unit 19 Northwood Court, Northwood, Business Campus, Santry, Dublin 9.Telephone: (01) 886 9933. Email: [email protected]

editor’s letter on the cover

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Niall Tuohy backin full-stride.Photo: DiarmuidGreene,sportsfile.com

Irish Runner 5

Niall Tuohy is the National Indoor 800m Champion. Butbefore he secured the title he had to fight his way throughsome dark days. Now in a much better place, theWaterford athlete tells Cathal Dennehy about his litany ofhealth problems, what it feels like to hit rock-bottom andthe long road back to the top.

See page 62

NEILCUSACK

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Irish Runner 7

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HEAVENLY TRAILSStarting from Lough Inagh, this is part of the Connemarathon routewhich offers spectacular views of the Mamturk Mountains andthe Twelve Bens. Winding through the mountains you find your-self running along Killary Fjord into the village of Leanaun, whereyou start the second half of the route back to Maam cross-roads.

Location: Lough InaghRunners: Ruth Ann Sheahan, Mick Morrisey,Damien McSherry, Cole GreenPhotographer: Donal Glackin

8 Irish Runner

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Irish Runner 9

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10 Irish Runner

FIRST PERSON

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Irish Runner 11

LIGHTING UPTHE NIGHT!

When did you first get involved in running?It was probably doing laps of the schoolgrounds of St Mary's in Rathmines in pre-season training for rugby. I would neverdescribe myself as a really serious runner;for me, running has more been aboutgetting out in the fresh air for some timealone with my thoughts, rather thanfocusing on the times I was doing in a 5Kor 10K.

Did you play any other sport?Yes. I played rugby at SCT, University andclub level. I also played some football,along with a bit of golf.

How often and how far do you run thesedays?About three to four times a week. Recently,I have been doing shorter, higher intensityruns on a treadmill during the week, withone longer run out on the streets at theweekend.

Do you have a favourite training route?At the weekends in the Spring/Summertime a route I really enjoy isfrom Sandymount Village down to StrandRoad along the coastline towards theSandymount towers and Poolbeglighthouse and back.

How do you fit in training around your busyschedule as GM, Samsung Electronics IT &Mobile?I tend to do most of my running during theweek at lunchtime.

Where is the best place you’ve ever gonefor a run?On summer holidays, running along thecoastline in Sardinia in the evening timewhen the sun is going down.

What’s your own best 10K time to date?It's nothing special… just over 53 minutes.However, I would love to achieve 50minutes, or less, in the Samsung NightRun in Cork in April.What’s the best thing about being a runner?The peace of mind and general feel-goodfactor that it gives you.

Least favourite thing about running?When you are out jogging on your own,enjoying your tempo, and then suddenlysomeone passes you out. Your naturalcompetitive instinct kicks in and you try tostay with them, or maybe even pass themback out. This invariably ends up with yougasping for air by the time you get home.

Best running memory to date?Running over Tower Bridge with my wifeduring a night run event in London.

How long have you been GM, SamsungElectronics IT & Mobile and what was yourcareer pathway?Almost five years now. A few days after Ifinished college, I left Dublin to go toLondon to find a job in Marketing. I endedup working in sales as a National AccountManager for a new venture set up byRichard Branson called Virgin Mobile, nowVirgin Media. After five great years there Ijoined Samsung Electronics and worked asa Global Account Manager until theopportunity came for me to come backhome to Ireland to run the Irish mobilebusiness. Naturally, I jumped at the chance.

How did the idea come about for theSamsung Run Dublin@Night event?I ran in a similar night run event when Ilived in London. The city of London wasshut down for the night to accommodate theevent. The atmosphere was great and it wasalmost surreal to be able to jog over TowerBridge and past Big Ben with absolutely notraffic on the streets.

Has this event lived up to your expectations?Absolutely! Almost 8,000 people took part inDublin last year. We are hoping for evenbigger and better things this year, with therun also being staged on the streets of CorkCity centre.

The Samsung Night Run Dublin / Cork is anovel idea. Who came up with the conceptand what do you hope the response willbe?We have been talking about bringing theSamsung Night Run to Cork for a numberof years now and it just seemed to makesense to have it at the same time on thesame night and let the natural healthyrivalry between Cork and Dublin flourish.As a technology company we will bebringing technology to the event by takingthe average time of the Cork competitorsversus the Dublin competitors todetermine which city has the fastest 10Ktime. We are having a special SamsungNight Run Cup commissioned for theMayor of the city that emerges victorious.

Samsung is in the process of bringingsome running technology to the market.Can you tell us a bit more about this?Yes. On the 11th of April, in conjunctionwith the launch of the new Samsung S5,we will also be launching our new Gearand Gear Fit wearable's.

The Gear Fit is a lightweight IP67wearable, with a world’s first curved glasssuper AMOLED screen, so it sitscomfortably on your wrist. Weighing in atonly 27 grams, with a sleek design, itcomes with a number of pre-loadedfitness capabilities such as a built-in heartrate monitor and personal fitnesscoaching designed to aid users reachtheir fitness goals and, of course, improvetheir Samsung Night Run times!

Will you be running in the Dublin or theCork event?This year I plan to run in the Cork event.Hopefully, the people of Cork won't minda Dub taking part and representing Cork.However, my family - the Twohigs - are alloriginally from Ballingeary in West Cork,so I part qualify.

What’s your own personal running ambitionfor 2014?To achieve 50 minutes or less in theSamsung Night Run in Cork and to keepon enjoying it!

Gary Twohig, GM, Samsung Electronics IT & Mobile, talks about thebenefits of running, his personal running ambitions and the innovativeSamsung Night Run Dublin / Cork events …

PHOTOS: PAT MURPHY / SPORTSFILE.COM

“I tend to do most of myrunning during the weekat lunchtime

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Gary O'Hanlon of Clonliffe Harriers was insparkling form on Saturday, February 15th ashe sped to victory in the National 50kmchampionship held over a ten-lap course inDonadea Forest Park, writes Frank Greally

O'Hanlon looked impressive as he camehome in a time of 2:59:19 - well clear ofsecond place finisher Raivis Zakis of WestWaterford AC, who came home with a timeof 3:13:44. Peter Mooney (100 MarathonClub) finished third in 3:16:11 and StevenMcKeague was fourth in 3:16:41. JustinMaxwell (East Coast) finished fifth in 3:17:24 and Mike Cunningham (Bilboa AC) wassixth in 3:28:45.

There was an impressive performancetoo by Orna Dilworth of SportsworldRunning Club, who won the women's titlein 3:43:06. Olwyn Dunne (Crusaders AC)finished second in 4:13:23 and DonnaMcLoughlin was third in 4:21:35. DeirdreFinn (100 Marathon Club) was fourth in4:27:49 and Kate Kelly finished fifth in4:28:40.

This was another top-drawer performanceby Gary O'Hanlon. who had only decided torun in the event a few days previously whenhe learned that his friend Kevin English hadentered him in the Championship. "I hadbeen telling Kevin that I had completed a20-mile training run with Mark Christie andJoe Sweeney - and he told me that he hadentered me in the 50km," O'Hanlon said.

"I was delighted with my performance,but I found the last mile especiallychallenging. I had no problem with the tenfive-kilometre laps and I decided to go for agood time right from the start. It all workedout well in the end, but I was very tired atthe finish."

Last year O'Hanlon won six marathons;Connemara, Newry, Kildare, Limerick,

Waterford and Clonakilty and also finishedsecond in the Cork event. The national50km trail victory means that the Clonlifferunner now has national medals in track,cross-country, hill running road and trailevents and is now looking forward to racingin the Rotterdam Marathon on April 13.where his target is a 2:17 performance.O'Hanlon will turn 40 on August 3 and ashe gets older his appetite for racing seemsto increase all the time. Wouldn’t it besomething if he were to run 2.17 inRotterdam in April and qualify for the Irishteam to compete in the European Track &Field Championships in Zurich thissummer? On March 16, O’Hanlon notchedup his first marathon victory of 2014 whenwinning the Kerry’s Eye Tralee Internationalevent.

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O'Hanlon Wins Trail Title

Joe Gough Leads the Charge

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As Irish Runner goes to press,forty Irish athletes are takingpart in the World MastersTrack & Field Championshipsin Budapest, led by sixty-one-year-old Joe Gough of WestWaterford AC, who last monthposted an indoor worldrecord time of 2:14.06 for800m in his age category.Another member of the Irish

travelling party, Brian Lynchof North East Runners, alsobroke a world record for1500m in the Over 60 agecategory, when running4:27.27 - knocking a full eightseconds off the previousrecord.

The Irish competitors atthese prestigious WorldMasters Championships have

good reason to feel confident.We will include a specialfeature in the next issue ofIrish Runner with a focus onsome of our top Mastersathletes, including Joe Goughand Brian Lynch. By then it islikely that a few of our IrishMasters will have returnedfrom Budapest with somemedals to celebrate.

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Irish Runner 13

Galway City native Nicola Duncan makesher international debut when she competesfor the first time in the Irish singlet at theIAAF World Half-Marathon Championshipsin Copenhagen, Denmark.

The Galway woman has been residentfor a decade in Edinburgh, where sheworks as an Actuary; a demandingprofession that often sees her workingtwelve-hour days or beyond.

Nicola only discovered her talent fordistance running five years ago when afriend offered her a race number for a10k that she herself was unable to attend.That first entry into a mass-participationevent ignited a spark for Nicola that hassince lit a flame of success for the 5ft 1inch, teak-tough Galway woman who grewup in the Taylor's Hill area of the city.

Before she took to distance running,Nicola had enjoyed a measure of successas an inter-provincial tennis player. Shegrew up close to the local tennis club andfrom an early age was competitive on thecourt. She very soon brought hercompetitive nature to bear in her runningperformances, completing her firstmarathon in Edinburgh in 2009 in 2:58and four years later taking a chunk offthat time with a personal best of 2:36:44in Amsterdam in October of last year. Thattime earned her qualification for thissummer's European Track & FieldChampionships in Zurich.

Nicola is coached by Nick Andersonand has also received sound trainingadvice from well-known Galway CityHarriers stalwart PJ Coyle. Nicola is aniece of P.J.'s wife Susan, and the GCHman has played a quiet but verysupportive role in her runningdevelopment to date. Nicola may be small

in stature, but she has speed and staminain great abundance and a fresh andbreezy approach to her training andracing.

In February of this year Nicola finishedsecond in the Barcelona Half Marathon in1:12:12; a race won in a world recordtime of 1:05:12 by Kenyan runnerFlorence Kiplagat. Earlier this month shefinished ninth place overall and firstwoman in the Global Energy InvernessHalf Marathon - finishing in 1:13:28, justseven seconds outside the course recordset by Kenya's Cathy Mutwa in 2007.

Nicola competes in Edinburgh withPortobello AC and is also an affiliatedmember of Galway City Harriers. She was

out of running for a while early in 2013due to a fractured pelvis but continued tocross-train and do pilates and yoga tohelp maintain her fitness during thatdifficult period when she learned a lotabout over-training, rest and recovery.

It was only when Nicola joinedPortobello AC that she fully recognisedshe had a lot of potential to offer as adistance runner. "I learned a lot when Ijoined the club, as I was pretty cluelessabout training up to that point," she said.

Nicola Duncan and Paul Pollock ofAnnadale Striders will be the only twoIrish elite representatives in the IAAFWorld Half Marathon Championships inCopenhagen on March 29.

Nicola’s International Debut

NEW RUNNING GUIDE!

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IRISH Runner is teamingup with the RTE Guide tobring you an exciting newrunning supplement.

The mini-mag, whichwill appear in the April28th edition of the RTEGuide, will feature acollection of inspirationalrunning features from Irishcelebrities.

In it, they will share theirtraining tips, theirmotivation for running andthe benefits they derivefrom running. Themagazine will also featuretraining, diet and injurytreatment tips to makesure you get runningright!

It’s aimed at runners

and non-runners alike andthe basic idea behind theconcept is to get peopleoff the couch, into theirrunning gear and out intothe fresh air. And, if you’realready out there, it mighteven help you run thatlittle bit better.

Pick up a copy. It couldchange your life!


It’s close to 40 years since afresh-faced Tom McCormackfrom Robinstown, Mullingar,arrived at East TennesseeState University to take up anathletic scholarship. He hadfinished an excellent 20thposition that year in the Juniorrace at the World CrossCountry Championships inGhent and he was alreadyknown as a teak-tough andfearless competitor.

However, McCormack’sblossoming career wasblighted by injury during hisfour years at ETSU, where hewas a member of the famousIrish Brigade all-Irish cross-country team. He suffered alot from shin splints in thoseearly days at ETSU – an injuryhe feels was brought on by atoo-rapid increase in histraining load.

McCormack was one of anumber of Irish Brigademembers who settled inTennessee and he now liveswith his wife Teresa close tothe ETSU Campus, the collegethat he graduated from backin the early 1970s. Tom andTeresa have two sons; Brianand Neil, and the Mullingarnative last year retired afterlong service with the JohnsonCity Fire Department. Hemoved to the City FireDepartment after an earliercareer as a City Police Officer.

Since his retirementMcCormack has made a big

comeback to running andracing and has suddenlybecome the fastest in his Over60 age group in all ofAmerica. Last October,McCormack won the 60-65age group title at the USAMasters Cross CountryChampionships in Flemington,New Jersey, covering the 5kmcourse in 17:17. It was hisfirst cross-country race sincehis college days and he feltlike a young athlete again;eager and ready to take on theworld.

A month later in November,McCormack won his agedivision in the inaugural USA12K Road Championships inAlexandria, VA - posting atime of 43:04, almost aminute and a half clear of hisclosest rival.

Now McCormack feels thathis college disappointment atETSU may have been ablessing in disguise. He stillweighs in at about 120pounds and he feels that hecan now blaze a new trail as aMaster runner.

In an issue in which wecelebrate the 40th anniversaryof Neil Cusack’s famousBoston Marathon victory, it iswonderful to report also onanother former Irish Brigaderunner who is still in full flight.We will bring the Mullingarman into full focus in the nextissue of Irish Runner in ourMasters Special Feature.

McCormack Still Swift at Sixty

Remembering A Friend

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14 Irish Runner

I can understand why Paddy andDerek Beauchamp weredisappointed when the photo thataccompanies this piece did notappear in the Irish Runner Yearbook.

The father and son, along withDerek’s wife Yvonne. took part in theRemembrance Run 5K in the PhoenixPark in November in memory ofDerek’s long-time friend Garry Foran,who had passed away in August.

Paddy Beauchamp from Baldoylehas been a long-time supporter ofIrish Runner and a very loyalsubscriber to the magazine for many

years. He has a best marathon time of2:55 and his son Derek has a PB of3:16 - a time he may well improve onin the forthcoming London Marathon.

I am glad to report that after amanjor search the photo of Paddy,Derek and Yvonne Beauchamp wasfound and a promise made at theRemembrance Run 5K to include it inIrish Runner has at last beenhonoured.

We wish Derkek Beauchamp agreat run in London and we hope tosee the Beauchamp trio in action atmore races during the year.


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fit tips CLAIRE McGLYNN

THIS year marked a very specialmilestone for us: our lovely daughterClaudia turned 10 years old.

Ten years ago our lives changed foreverand every year has been a blessing since.Her birthday is a very special day as wehang onto every year.

I was your average woman in her 30’s, justabout to give birth to our first child. I was ingood shape and there were no indicationsthat anything was wrong.

But when Claudia was born, she haddenuded areas on her body where skin wasmissing. That’s because she had been bornwith a condition called epidermolysisbullosa or EB for short.

Children born with this condition aresometimes referred to as butterfly childrenas their skin is as fragile as the wings of abutterfly. This cannot be detected in thewomb; it is a genetic disorder.

Basically, she was born with no collagenin her skin to knit the dermis and epidermistogether. This causes the skin to blister andtear at the slightest touch, resulting inchronic, wide open wounds.

Huge LossWe were absolutely devastated. Our worldfell apart. The sense of loss was huge. Everyparent wants only the best for their child, butso many of our dreams and expectationswere taken away.

Every year it gets harder, as the biggerthe child the bigger the wounds.

In the beginning you are giveninformation on the possible side-effects ofEB; but, gradually as your child gets older,they all occur. Osteoporosis, malnutrition,

hands and feet fusing, mobility problems,swallowing difficulties, constipation, anemia,infection…to mention just a few.

These children suffer every day on thisearth and are in chronic pain. Everything wetake for granted, like eating, toileting andwalking is affected by EB. The family’s wholelife is impacted by EB and physically,emotionally and spiritually it takes its toll.

I used to say I would never allow thisdisease to take over my family; but it winshands down. I don’t try and control itanymore as it’s too powerful; the disease is avicious animal.

Against the GrainIt doesn’t matter how much you try to stayon top of it, it’s always in control. The

powerlessness that comes with it isunbearable at times. No parent should haveto watch their child suffer; it goes against thegrain. But, unfortunately, we cannot take itaway. All we can do is try and keep her inthe best possible shape and try to preventthe damage that occurs.

The disease dictated where we live,siblings, holidays, work, school, hobbies andso much more. I don’t fight the diseaseanymore I accept things for the way theyare.

A typical day in Claudia’s life would be upat about 7am; she doesn’t eat breakfast asshe is peg-fed, so she just has all hermedications. Then I would do her morningdressings and change any area that hasbeen damaged during the night.

Breaking in New Shoes: Neverwear a brand new pair of shoes onrace day, as this could cause blisters,cuts and could lead to other injuriesas well. Also, never go out on a longrun in a brand new pair of shoes.The time needed to break in a pairof shoes depends on your ownphysical circumstances, how long

your runs are and how much runningyou do.

Ideally, it’s best to have atransitional period where you arewearing both your old shoes andyour new ones – in order to phaseout the old.

Bloody Blisters: Blisters can be a

nuisance. More than this, if they arebad enough they can stop you fromtraining!

Blisters are small pockets of fluidthat form on the upper layers of yourskin in order to protect the tissuebelow. In sport, they are usuallycaused by repetitive friction, rubbingand/or heat.

RUN FOR THE BUTTERFLY CHILDREN

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health+fitness WITH RORY HAFFORD

Liz Collins’ daughter has epidermolysis bullosa (EB), a chronic condition that literallystrips the skin from the body. This year, she would like you to help by running the Terenure5K for the charity that represents kids with EB, Debra Ireland. This is her story…

16 Irish Runner

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Irish Runner 17

You can actually avoid this by applying lotsof Vaseline to the usual points where youdevelop blisters. You can also put Vaseline onyour socks and shoes. Good sports stores sellspecial clothing, socks, anti-chaffing balms andlubricant to help counter this common problem.

Pal Up: Everyone is different. Some peoplemuch prefer to train by themselves; but this

can be more challenging, in the long run.Training with someone else, a group of people,or a club is the best way of staying committedto your training.

It is always easier to let yourself down,rather than letting others down. As well asthis, there is a social benefit to training withothers: you will meet new people who sharesimilar passions and experiences.

MasterChef’sRecipe

TUNE UP WITH TUNA! IF you are looking for a meal that providesthe perfect mix of protein, vitamins andminerals, then check out my Creamy TunaSalad!

It’s a recipe that myself and nutritionistMartin MacDonald came up with. Justfollow the steps below and see how easily itcomes together – and how easily it goesdown!

Ingredients per serving: • 100g Tuna• 110g Greek yogurt• Two Spring Onions (chopped)• 80g Cucumber (chopped)• 60g Celery• ½ Apple (finely chopped)• Fresh Chives• 15g Pistachio Nuts (de-shelled) or

Cashew Nuts• 50g Avocado (chopped)• 120g Salad, made up from the following:

Lettuce, Spinach, Rocket Leaves• 10g Balsamic Vinegar

What you will need:• 1 X Mixing Bowl

How to make:Place tuna, Greekyoghurt, Spring Onion,Cucumber, Celery,Apple and Chives intomixing bowl. Mix. Preparebed of salad leaves andAvocado. Sprinkle salad with BalsamicVinegar. Place tuna on top of salad andgarnish with nuts.

I get her dressed and then she goes toschool where she is cared for by aspecial-needs assistance.

She struggles in school with exhaustionas her energy levels are always low. Thekids in her school are fantastic and theyare all very mindful of her.

She is then collected from school andevery second day of her life she faces abath and a three-hour dressing changefrom head to toe. She is 95% wrapped inseveral layers of bandages.

When this is done she has some food,homework, ipad and bed.

There are not enough hours in the dayfor her level of care.

Constant PainClaudia is the most remarkable person Ihave ever met she has the strength of awarrior. She is in constant pain and nevercomplains. She is a very strong characterand would test you to the last. Shequestions everything and hates peoplestaring at her. All she wants is to benormal, living a normal life.

She struggles with her physical identity,as inside she has the same wants andneeds like any other kid. As she is gettingolder she knows how she looks on theoutside and she can be self-conscioussometimes.

I try telling her that beauty is fromwithin. She gets it, but other kids don’t. Shehas a wise head on her and wisdombeyond her years.

The routine can never change aroundthe dressings, as we must be vigilant at alltimes in case of infection. Even on StPatrick’s Day all she wanted was to go tothe parade like any other child, but we had

to do her dressings before she could goand she was so upset and frustrated.

The band The Script was playing theirsong Falling To Pieces in the backgroundon the radio and she said ‘That’s like meMam’. Her pain manifests in angersometimes and she verbally lashes out. Butit’s so tough on her; she is only a little girl.

Hard TaskAs a mother of a child with special needs Ibelieve in keeping myself in good shapephysically and mentally. I always tried to dosome form of exercise, time permitting.Like any working parent, trying to get thework-life balance right is hard. But caringfor a child with an illness on top of that canget you down.

Trying to be wife, mother and nurse is ahard task. I go to my running club,Sportsworld, twice a week to let off a bit ofsteam, feel the surge of a few endorphinsand have a bit of time out for me.

Some nights I have to force myself to go;but I always felt better after it. The fitnesslevel allows me take on any challenge thatClaudia’s illness throws at me.

Christmas week I was diagnosed withbreast cancer and I haven’t been runningsince. I do believe the fitness level I hadbuilt up helped me through it all.

Grab LifeI genuinely believed life couldn’t get anyworse; but I am recovering now fromsurgery and on the way back.

Nobody knows what’s around the corner,or what’s going to happen from day to day.We all should grab life and live it to its fullas, unlike Claudia, we have choices.

At this stage in Claudia’s life I sometimesdon’t see the EB, I just see my bravedaughter. I would give the disease backtomorrow, but not her. I love every inch ofher and wish I could take it all away, but Ican’t.

Please participate in the Terenure 5 mileon May 18th and you will help give peoplewith EB hope.

Enter at www.terenure5mile.com

“I used to say I would neverallow this disease to takeover my family: but it winshands down


18 Irish Runner

health+fitness WITH RORY HAFFORD

GUIDE-ing LIGHT!

Q: Are you new to running? A: “No. I used to do a lot of running up to theage of about 14 or 15. I ran with Kilmore ACon the northside of Dublin, along with thePeppards, a great running family. I didseveral All-Ireland’s, both track and crosscountry; so, from an early age, it was in theblood.”

Q: Why did you give it up?A: “I just got a bit bored with it, to be honest.Exams were kicking in and it got edged out.”

Q: It must have been tough getting backinto it all these years later?A: “You have to really want it. That, for me,was the key when I was deciding to runagain. You have to really want to give it a go.Otherwise, you’re just dipping a toe in thewater and not really committing.”

Q: Can you believe that you’re back intoit? A: “I never thought that I’d go back to it. I’vealways tried to maintain some kind of fitnessand I focused all my energy on walking. Ilove the French philosophy of buildingexercise into your normal day…every day.And, with the Phoenix Park practically on mydoorstep, I had a place that I could walkseven days a week and not go over the sameground! It’s a wonderful facility.”

Q: Your job is particularly stressful. Doesrunning help you manage that stress?A: “Running, for me, has been a great stress-

buster. It brings you right into the moment.And I find myself concentrating on mybreathing, especially breathing out. I runwith my head and not my feet. Running aweekly magazine is relentless (if great fun!).You start every Monday with a blank flat-planand by Friday you’ve all 88 pages flying outthe door to the printer; so you have to be onyour game every day.

“Running helps me in this regard. It is nowan integral part of my week. It’s the time I getto lift my head and get a little bit ofperspective.”

Q: Editing this magazine is a hugechallenge. Just how much of a challengehas it been? A: “I have to say, when you take everythinginto account, I was delighted to have beengiven the opportunity to edit the biggestselling magazine in the country.

“Maybe it’s no coincidence that theeditorship and running arrived (back) in mylife at the same time. Both have given me awhole new outlook on staying focused,setting goals and hitting targets. But, mostimportantly, living life to the full andgrabbing opportunities with both hands.”

Q: Any advice, from your own experience,that you would give to someone like youwho is toying with the idea of running? A: “I wouldn’t be an expert, but I wouldadvise to start slowly. The first few runs I did Ithought I was going to keel over. So, I mixedrunning with walking (two minutes for each),

until I was up to around the 30-40 minutemark. “Eventually, I found that I was doing alittle bit more running than walking – andnow I’m actually comfortable running, non-stop, for around 30 to 35 minutes.”

Q: Any tips in relation to running gear? A: “Invest in a good pair of runners andsome decent gear. It helps enormouslywhen you are comfortable and gives youless reason to stop.”

Q: What pace do you run at? A: “If you want to get back, take it slowly. Youare not Sonia O’Sullivan and you never willbe. But Sonia’s 30 minutes is the same lengthas your 30 minutes. So, relax and enjoy it.“Oh – and another thing – stretch! I stretchbefore and after every run and I find that ithelps keep the legs flexible.”

Q: Are there any other benefits you havefound from running? A: “When you talk all day, every day, thesilence that comes from a long run is mostwelcome. I embrace it. I look forward to it.For me it’s not a social thing. It is my oasis ofstillness in a day of seemingly never-endingchatter.”

* The RTE Guide – in association with IrishRunner - will be producing a special 24-pagerunning supplement, which will appear in theRTE Guide on Monday 28th April. The ideabehind the mini-mag is to inspire runners andnon-runners alike with tips, advice andencouragement to achieve their running goals.

Catherine Lee, editor of theRTE Guide, reveals howrunning helps her cope withthe stresses and strains ofmanaging the biggest sellingmagazine in the country…

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Irish Runner 19

SO here’s Marcus Howlett sitting in a snug inThe Grand Hotel in Tralee. He’s on the phone.Talking. This is one of the things that Marcusis really good at…talking! It’s as though hismind is so full of ideas that he just has to getthem out; sometimes all at once.

Marcus Howlett is that rare breed of Irishperson. He’s a can-doer; he’s a glass-half-fuller;a yes-we-can man!

“My water sponsor has just pulled out,” hesays, as I pull up a seat beside him. “Justlearned about it now,” he says, nodding towardsthe phone.

“But, that’s okay. I’ll get another one. Noproblem.”

Marcus hails originally from Blanchardstownon the westside of Dublin.

When he came to settle in Tralee in 2009,Marcus was making what might be termed acareer change. He had left his permanentposition with the Irish Horse Racing Board andreturned to education, studying for a degree inTourism and Event Management at Tralee IT.

When he reached the age of 40, Marcusdecided that the life he was leading was notwhat he most needed, so he went back to hisroots, back to the town where he had spentchildhood holidays, where his mother camefrom and where his grandfather once drovegreat big trains.

Truly BelievesMarcus also knew something else: he wanted todo something that revolved around running andfitness.

Almost 600 people ran the inaugural Kerrymarathon, Marcus Howlett’s brainchild.. Now hetruly believes that if he can start with young

people, he can help to effect real and lastingchange.

He started to give talks in schools on thebenefits of running. One thing led to another andhe signed up six local schools to his Born To RunClub. The schoolkids – in or around 300 of them –now spend their lunchtimes running.

It’s a movement that Marcus hopes will lead togreat things: “As well as the physical healthbenefits, there are also mental health benefits”.

Maybe he doesn’t fully realise the enormity ofwhat he has done here. If you can lay down apattern of behaviour in young children, they havea tendency to carry that behaviour through lifewith them. Every day we are surrounded by direobesity messages and, through negativereinforcement, we are warned of the dangers ofour sedentary lifestyles and appalling diets.

Running ProjectWhat Marcus has done with his school runningproject could be the saviour of a generation. And,what’s more, it can be replicated in every school inthe country!

“We’ve launched an initiative called TheClassroom 5K, which involves schools up anddown the country sending runners to Tralee on theEaster Monday. It’s not a challenge race; it’s acelebration run. The achievement lies in thecompleting the run, not where you finish,” Marcustells Irish Runner.

“I really want to change the Irish psychethrough running. I want to change our culture; froma sedentary one to an active one. That’s why Ibelieve that starting with the kids is the way to go.

“I also believe, if we follow this path, that in 20years’ time we can have a few Irish marathonrunners challenging for Olympic gold.”

RUNNING THE KINGDOM!Marcus Howlett had a dream of launching a new marathon in Tralee.Last year, that dream came true. Now he has his sights set on producinga new generation of Irish marathoners, as Rory Hafford explains

GET FIT‘FAST’‘FAST Exercise’ is the new fadabout town when it comes toburning stubborn fat andimproving your overall fitness.Dr Michael Mosley – medicalwriter and fitness guru – hasjust pulled together all thelatest research on training infast bursts and he has foundthe following:• High Intensity Training (HIT)

will get you aerobically fitterfaster than standardtraining;

• HIT will improve insulinsensitivity (diabetesmarkers) faster thanstandard exercise;

• If you want to build muscletone and lose fat HIT is themost time-efficient way toachieve this.

Example: this ‘new’ trainingprotocol consists of doing 10bursts of 1-minute sprints,separated by one minute ofrecovery. This is somethingsimilar to the training regimeused by the great RogerBannister when he was trainingto crack the 4-minute mile.

Okay. Fair enough. But whatactually happens in the body tobring about this ‘amazing’ boostin fitness and fat-burning; notto mention the huge savings intraining time?

One word: mitochondria!The mitochondria (as any firstyear biology student will tellyou…) are the ‘power-houses’ ofthe cell.

Effective Regime“Their job is to convert rawmaterials, like oxygen andglucose into little packets ofenergy called ATP. The ATP isthen used to power your body,”says Dr Mosley.

Doing HIT leads to theproduction of greater numberof mitochondria in the cells.

“A good measure of howeffective an exercise regime isgoing to be is whether it resultsin greater mitochondrialdensity,” says Dr Mosley.

In short, doing HIT leads to abigger, stronger heart which, inturn, enables you to do morehigh intensity splits.

According to all the research,it results in a leaner, fitter, moreefficient running machine. Giveit a go!

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20 Irish Runner

MEDICAL

Wogan_3pp_Layout 1 26/03/2014 14:16 Page 1

Ronan Wogan was on the verge of cracking the 2:30 marathon markwhen disaster struck. A diagnosis of osteoporosis meant he had to puthis dreams and his training on hold. His story may have implications forsome runners. Rory Hafford reports. Photos: Donal Glackin.

omething wasn’t right. He could feelit. In his bones. As the race wore on,the pain began to travel down from

his abdomen into his groin. He was strugglingto finish. His time was shot to pieces; aninsidious fear took hold.

Some people are born to run fast; othersare born to run long distances. Ronan Woganwas born to run far and fast! You just have tolook at him to know that this guy puts in someserious mileage. He has the classic long-distance athlete body shape: 8 andthree-quarter stone; 5ft 6ins; streamlined;low-drag!

“I was always built like this. Well, since Iwas 16. I haven’t changed,” says Ronan.

The Slane native started his running careeron the football pitches of his native Co Meath.He chased the round ball at a respectablelevel, until his soccer/GAA career reached anatural end. And then…

“I was always a bit of a flyer on the pitch.Everybody used to say so. I suppose it was anatural progression that, once the boots gothung up, the trainers came out.”

Distance. That was always the ambition forRonan. Long distances. Marathons. He gothimself a trainer; Jim Davis of MarathonMission fame and poured himself into thechallenge. It was going to be tough, but hechose the road and chose the vehicle.Whatever the outcome, he had only himself toblame.

In 2011 Ronan set a PB of 2:38 for themarathon in Chicago; and the winds ofchange started to blow hard!

“I set my sights on a 2:30 finish andstarted training hard for it,” Ronan tells IrishRunner.

Some people subscribe to the medicalphilosophy that the body is just one bigmuscle. Others dispute this. What is for sureis when one thing goes in the body – be itmuscle or bone – it can have a seriousknock-on effect. The body starts to come

apart, piece by piece. Ronan Wogan knowsthis only too well.

“I knew there was something wrong when Ientered a 10K and began to fall back time-wise. The pain seeped down my body andwent into my groin.”

He booked an appointment with Dr EannaFalvey in the Santry Sports Surgery Clinic.Being the Irish rugby team’s medic, Dr Falveyis used to dealing with brute-force trauma inthe sports arena. He knows a crisis when hesees one. And, in Ronan’s case, the first thinghe had to rule out was bone cancer.

“There is no messing with Dr Falvey. Hecalls it like he sees it – and I like that in him.Having said that, I was so relieved when thetests came back all clear,” says Ronan,wincing a little at the memory.

The official diagnosis was ‘right sacralpelvic fracture’. The solution to this painfulpuzzle was beginning to fall into place. Crackswere starting to appear. Throw in a broken toeand a back that slipped out of its bearingsand you can begin to feel what Ronan was

going through. Tests at the Santry clinic alsorevealed that Ronan’s bone turnover was ‘toosmall’. In other words, osteoporosis!

And, when that happens, there’s only oneperson to call…Professor Moira O’Brien.

A Conspiring UniverseThere’s nothing that feels worse for a runnerthan when he or she cannot run. Your life isheld in stasis. Ronan was spending moretime resting and trying to recoup than running- and it was driving him mad. He had beenon the cusp of breaking the 2:30 mark for themarathon when, it seemed, the universeconspired against him.

But at least he was on the verge of findingout what was wrong. After that, he couldfigure out what to do about it. And here’swhat was wrong: • Genetic. Some members of Ronan’s familyhad developed osteoporosis; so there was afamily history;• Training. Ronan had upped his trainingschedules, thereby putting more pressure onjoints and bones. Allied to this, his workloadhad increased heaping more stress on himpsychologically;• Diet. His diet was high-carb, consistingmostly of gluten-rich foods.

It’s a picture that Professor O’Brien isfamiliar with:

“If you over-train and there is a lot of stressat work, this will have a knock-on effect onyour hormones which, in turn, will impact onyour bone health,” Prof O’Brien tells IrishRunner.

The signs are all important. Runnersshould be ever-vigilant when it comes tohealth changes in their body, says ProfO’Brien.

“Runners should be thinking about theirbone health. And they should be factoringVitamin D and Calcium tablets into their diet,as required.

“Any signs of bloating or mouth ulcer are

S It started withpelvic

problems.


MEDICAL

indicative of overloading in the system (shesays an ‘awful lot’ of Irish people are glutenintolerant); while an increase in pulledligaments and stress fractures could be asign that bone health is not what it shouldbe.”

Prof O’Brien would encourage runners tohave a DEXA scan if they are in any doubtabout their bone health. The DEXA (DualEnergy X-ray Absorptiometry) provides adirect measurement of bone density. It ispainless and the amount of radiation used tosee inside the bone is extremely low.

The Full StoryWhen it comes to osteoporosis, the figuresdon’t really tell the full story. Officially, only15% of people with the condition arediagnosed. When it comes to the athleticsworld, Ronan believes the figure is muchworse.

“Athletes don’t like to tell people of theirillnesses and their injuries. In a sense, it’s anadmission of weakness, a (white) flag. This, I

believe, is where the whole area of stigmacomes in. People are afraid to admit thatthere is anything wrong,” says Ronan. “So,it’s covered up instead.”

Which is a real danger. Like mostdebilitating medical conditions, osteoporosisresponds in a much more positive way if it isdiscovered early and steps are put in placeto tackle it.

“We can treat this, you know,” says ProfO’Brien.

Ronan was put on a strict regime by ProfO’Brien: he was told to find a way to de-stress his mind (stress causes an increase incortisol levels which, in turn, has an adverseeffect on bone density); he was put on a dietof foods rich in vitamin D; he was prescribedcalcium and vitamin D tablets; he wasshown how to eliminate gluten.

Ronan is a partner in the SportsManagement company Precision Timing. It’sa demanding job. He is always on the go,travelling to running events all over thecountry.

“There is no off-time. There is no sociallife, as such,” he says. “People ring you atall hours of the day and night. If little thingsgo wrong, like a second too fast, or a secondtoo slow on the results card, you can getdog’s abuse from people. That’s howseriously runners take their times. It’sunderstandable…but it’s also very stressful.”

Allied to this, the equipment that theycarry with them to the various events isextremely heavy. It was lifting a piece of thisequipment that led to Ronan putting hisback out.

To help him switch off and to help himtackle the stresses of the job, Ronan took upyoga and stretching and focused on hisbreathing. It helped.

New Determination He is back in the saddle again; shuffling thetraining deck between cycling, swimmingand running.

“I’m trying not to overdo it. But, when itcomes to beating osteoporosis, weight-bearing exercise is vital.”

There’s a new determination about him; asteel in his gaze. He knows that he’s beengiven a second chance to achieve what heset out to achieve all those years ago.

“My ambition remains the same…tocrack the 2:30 marathon mark. It’s going tobe tough and it’s going to be slow, but I feelthat I owe it to myself and all the people whohelped me get my health back.”

This tough life lesson has taught him onefundamental thing when it comes toinjury…“Don’t be afraid!”

“The longer you put off finding out what iswrong, the worse it’s going to be in the longrun. If you feel something is wrong, act on it.Seek out the professionals, get a DEXA. But,above all, be alive to the signs.”

More information from the Irish OsteoporosisSociety on www.irishosteoporosis.ie, or telephone1890-252-751

22 Irish Runner

When one thing goesin the body – be it

muscle or bone – itcan have a serious

knock-on effect. Thebody starts to come

apart, piece by piece.

“

Be alive to the signs:• BASICALLY speaking, osteoporosis is a condition in which

the bones become porous and weak and fracture easily;• The mass and density of the bone is not strong enough to

withstand the forces it was used to dealing with;• It has been classified as a ‘silent condition’ because, more

often than not, you don’t know you have it until somethinggives;

• Risk factors include: genetics; lifestyle; smoking; lowdietary calcium intake; lack of vitamin D;

• The condition is more common in women than in men;• The sites most commonly affected by osteoporosis are the

wrist, the vertebrae in the spine; and the top of the femur(at the hip);

• Dairy products such as cheese, yoghurt and milk are richin calcium, which is used to fortify bone;

• Excessive amounts of alcohol or caffeine are associatedwith a higher risk of osteoporosis.


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R U N N I N GScience

24 Irish Runner

GAIT RETRAINING – A FEASIBLE METHODTO REDUCE ‘RUNNER’S KNEE’

PATELLOFEMORAL pain syndrome, or‘runner’s knee’, is a debilitating injury that isthe result of 50% of all running-relatedinjuries, making it the most prevalentproblem in runners of today.

As such, there has been a huge amount offocus on ways to reduce knee loading in anattempt to decrease this injury rate. Methodssuch as change in stride frequency, footstrike, and reduced footwear have all beenadopted. A recent study sought to determineif hip mechanics had any influence onloading at the knee.

The study, from the British Journal ofSports Medicine, took ten runners and gavethem real time feedback on reducing hipadduction, the movement of the hip fallinginwards.

The subjects received eight trainingsessions where feedback was provided foreach session and then gradually removedover the eight weeks. The authors measuredhip adduction, hip internal rotation, and hip‘drop’, i.e. the amount that the hip sinksduring the landing phase.

They found that internal rotation decreased23%, and hip adduction decreased 18%.Importantly, during a one-month follow-up,the subjects were able to maintain the samechanges, so the effects didn’t just last for theduration of the testing.

Finally, not only did the authors find areduction in knee pain and an improvementin function, but they also saw a hugereduction in force development too! If yousuffer with knee pain, the first thing toexamine is your own running form, as it maybe the key to injury free running.

DOING THE HOKAWHEN the Hoka One series of footwear hitthe market several years ago, the footwearcompany claimed the shoes werespecifically for ultra-runners, marketed as“superior cushioning and protection forthe long road”.

Now, the shoes have resulted in a newcategory on the marketplace, tentativelycalled ‘maximalist’ shoes. The veryopposite of what the relatively new trend ofminimalism argues, maximalist shoessuch as the Hoka One ‘One’ advertises asmuch as a 36mm stack height, a “smoothcushioned ride”, and “superiorprotection”.

The shoes centre on four maincomponents:• ‘Rolling’ – using a 50% rockering

profile, the company claim the shoeprovided an efficient stride transition offthe heel;

• ‘Oversized’ – Up to 2.5 times theamount of EVA you would find in aregular running shoe, claimingoutstanding comfort and cushioning onthe road and trail;

• ‘Control – a unique bucket seat designdropping the heel into the midsole andoffering maximum support for the rearfoot;

• ‘Lightweight – offering the same if notless shoe weight than traditional shoeswith more than twice the cushioning.

The idea seems to fit in well with the

traditional marketing approach of mostrunning shoe companies, taking theirproposed “benefits” to an entirely newlevel.

The big problem with this is that almostall of the components that we wouldtraditionally buy running shoes for havebeen found to be almost useless atpreventing injury or improvingperformance.

For many, the large interest inminimalism was the drastic change infootwear to promote more ‘natural’mechanics, since most running injurieswere not being cured using the footwearwe have worn for the last 50 years.

It seems as though the Hoka One groupare simply exploiting a large gap in themarket using an extreme alternative, ofwhich many people are taking part. It willtake some time perhaps, and someresearch with this new footwear type, tosee if there is any benefit to this footweardesign. In the meantime, be prepared tosee these oversized shoes hitting storesnear you soon, if they haven’t already.

How to beat Runner’s Knee

Research Quote of the Month“My goal in writing this blog is to help people enjoy running, and to helpthem find shoes that allow them to do so. I’m not so concerned with whatthose shoes look like as long as they help a runner to run pain free”,Peter Larson, Runblogger.com

RUNNING NUMBERS -20.9% – The amount of oxygen in the air we breathe

3ml per kg – The average amount of oxygen we use at rest per minute40ml per kg – The average amount of oxygen we use at maximal exercise per minute

300ml per kg – The average amount of oxygen used to run 1km.

Sports Scientist Joe Warne looks at the research and examines a newway to beat the most common running injury, while also reviewingthe latest maximalist running shoe.

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Lactate Threshold testing allows elite runners to delay the onset of fatigue andutilise their energy stores for when they need it most: the business end of therace; writes Colin Griffin, Running Re-Education Coach, Sports Surgery Clinic.

26 Irish Runner

TRAINING

For more information call 01 5262030.

ATHLETES continuously set goals forthemselves.

It may be to improve their personal besttime, or to achieve a milestone such as a 3-hour marathon.

Once the goal has been established, theathlete and coach must then sit down andplan their training in order to achieve thatgoal.

But how do we determine how fast our keytraining sessions should be to improveperformance? ANSWER: By measuring ourlactate threshold and training to improve it.

At higher exercise intensities, lactate andother waste material accumulate in themuscles, which cause fatigue and a greaterreliance on glycogen to fuel the performance.But there is only a limited amount of glycogenreadily available.

Fat, on the other hand, can fuel exercise forseveral hours. We can train ourselves to utiliseour fat stores better and spare glycogen forwhen we need it most – in the latter stages ofa race.

This can be achieved by improving theability to remove lactate as it is produced –the so-called lactate threshold. It is generallyaccepted that lactate threshold closelycorrelates with performance.

What is Lactate Threshold?The lactate threshold is the highest averagespeed that an athlete can sustain at whichblood lactate readings remain in a relativesteady state - also known as the MaximalLactate Steady State (MaxLass). The MaxLassvalue can vary individually among athletesfrom between 2 mmol to 8 mmol. The bestway to determine one’s lactate threshold is tomeasure it.

How do we measure lactate threshold?Blood lactate levels, expressed in millimolesper litre (mmol), can be measured with aportable lactate analyser with only a drop ofblood from a pin prick to the finger or earlobe is required. It helps to know how muchblood lactate the athlete can sustain for agiven period by measuring blood lactate atregular intervals during a continuous runrelevant to their race distance. With theathlete’s individual lactate windowestablished, we can then carry out a lactatestep test.

This step test can be five or six intervals of6 minutes duration (1 mile or 2km) atprogressive speeds. Starting at the pace of a

training run, the athlete increases theirrunning speed by 8-10 seconds perkilometre, expecting to hit their threshold bythe third or fourth interval. Based on thelactate readings, the athlete and coach arebetter equipped to plan their training.

How do we improve lactate threshold?The key focus of an athlete’s trainingprogramme should be to improve lactatethreshold relevant to race distance. The bestway to improve it is to strengthen thestructures beneath it. That is, the aerobicenergy system.

Aerobic endurance runs should be in oraround 80% LT. Tempo runs should be ataround 90% LT, as the purpose is to runcontinuously at medium distance (dependingon race distance) without accumulatinglactate. The interval and fartlek trainingsessions should be done between 95%-105%of the LT.

‘Run at medium pace in training to run fastin a race’This statement may sound contradictory, butrunning endurance intervals at high intensity- well above race pace - is counter-productiveand does not train the physiological qualitiesnecessary to sustain race pace. A high accumulation of lactate and increasedmuscle acidosis increases the risk ofovertraining because it deconditions theaerobic system and destabilises the lactatethreshold. It is important to maintain control ofpace and intensity during training anddevices such as a heart rate monitor and GPStechnology facilitate that.

A typical example of such a test on a 32.0010km runner with a MaxLass at 4mmol:1. 2km @ 3.28 per km 2.5 mmol2. 2km @ 3.20 per km 3.2 mmol3. 2km @ 3.12 per km 4.0 mmol4. 2km @ 3.04 per km 5.2 mmol5. 2km @ 2.56 per km 6.8 mmol

‘If we are not assessing, we are merelyguessing’The initial lactate step-test provides abaseline measure that can be repeatedperiodically throughout the season. You don’thave to be an international elite athlete to uselactate testing. The lactate threshold is themain performance-limiting factor for anyathlete regardless of what level they competeat. We need to measure it, train it and thenreassess it regularly (every 6-10 weeks).Otherwise, how do we know if the trainingprogramme is working?

• Lactate testing is available as part of theRUN Elite service and as an individualservice at the Sports Surgery Clinic.

Based on the above results, the following training intensities would be recommended for thisrunner, training specifically for 10km whose lactate threshold (LT) pace is 3.12 per km:

Recovery/regeneration runs (70% LT): 4.35 per km (6-8km)Aerobic Endurance (AE) runs (80% LT): 4.00 per km (10-25km)Tempo runs (90% LT): 3.35 per km (6-12km)Fartlek/ high volume intervals (90-95% LT): 3.30-3.20 per km (3x3km @3.30/1km

@4.00 or 4x3km @3.25/ 3 min recoveryRace-specific intervals (95-105% LT): 3.20-3.02 per km (5 x 2km @3.20/2 min

recovery, or 10 x 1km 3.15/90 secrecovery, or 15 x 400m @ 3.02/ 45 secrecovery

Take theLACTATE TEST

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ask the

nutritionist

Q&ANutritionist SharonMadigan answerssome of thequestions thathave beenbugging you sinceour last issue.

Fish oils, nutsand seeds, olives orolive oil and avocadosare all good sources of‘healthy’ fats and aswell as being an energysource, may also haveanti-inflammatoryproperties

Sharon Madigan, RD, PhD,Performance Nutritionist, IrishInstitute of Sport

28 Irish Runner

I have been led to believe that I shouldn’t eatin the evening time as it may lead to weightgain and I am currently trying to reduce myweight slightly. At the moment, due to work,most of my training is after work. - Mary WCarlow. YOU are not on your own asking this question!The eating late in the evening message is onethat possibly applies to the general population.

Post-training recovery with food and fluid isessential to allow you to maintain goodconsistency with training. It is this consistency -and being able to maintain intensity - which isgoing to help you achieve your body compositiontargets. Some runners make the mistake ofavoiding eating after they have trained and theythen fall into the trap of exhaustion and fatiguethat affects progress.

If you don’t like having your ‘ big’ meal late atnight, then try and have your bigger meal of theday at lunch time. Then, split food intake to preand post this evening session. This will involve alittle planning ahead, as being tired after asession can lead you to the biscuit tin or grazingon foods which may slow down the success youhave at reducing your weight slightly.

Pre-training foods can include soup, yoghurts,fruit salad, oats, toast, crackers or a half-portionof a pasta salad. Similar foods can be eaten afterthe session, along with foods such as bakedbeans, eggs, cold meats or fish. It is crucial thatyou don’t cut back on calories on training days.On days where you are not training, watch the‘ extras’ such as biscuits and scones at work, oralcohol at weekends.

I have been doing a lot of reading about whatmy nutrition needs are for running. Theproblem is there is so much information outthere and I am not really sure what I need to door avoid. I am planning on doing my firstmarathon later in the year, with some 10k runsbefore the summer. - Sarah J, Dublin. YOU have hit the nail on the head. If you believeeverything that you read at the minute then thereis probably little or nothing that you can or shouldeat. Of late, the words ‘ toxic’, ‘ sugar’, ‘ fructose’,‘ fat’, ‘ carbohydrates’ have been widely usedtogether, which gives us the impression that, ontheir own or together, they can add up to majorproblems. We have been told for years that fat is“ bad” for us; but, recently, it appears that whatwe replace it with could be more of a problem.

We think that carbohydrate foods may beexcessively high in calories and no one in theirright mind should eat sugar! So what do we eatand how will it make you run well without someof the negative side effects that poor nutritionalprep can have on training and competition?

For a start, you need to remember that you areunlike most of the general population who are notdoing much exercise, let alone training for amarathon or 10 k runs. They eat just fornourishment and you are eating for nourishmentand also for fuel.

Although most of the ‘ general’ principles ofeating apply to you, there are a number which - ifnot followed - can cause as much harm as too

much of perceived ‘ unhealthy’ food. This iswhere it is almost like a puzzle; the first couple oftimes you do it can be difficult, but after repeatedtimes you will be able to put it together quitequickly. The foods that will give you the energythat you need pre-training will also be similar tothose needed to replenish your stores.

The general public may consume morecarbohydrate rich foods than they need, butwhen training for endurance this should be thefoundation of your nutritional plan. The textbooks range from 6 -12 g per kg of body weightper day. Use some of the online apps to gaugewhat you are eating now and try and increase it ifnecessary.

It may be necessary to look at a mid-range ofabout 7 g/ kg of body weight. So, if you are 55kgthis would be about 3 8 5g - and if you are 7 0 kgthis would be 4 9 0 g per day. C arbs should beeaten regularly over the course of the day,consuming 1– 2 servings with each meal orsnack, especially around pre and post-trainingtimes. Fruits are also a good source of carbs andwill add to the minimum of 5-a-day. Easy for workor on the move; but remember to keep to 1-2portions at a time. If you do need to consumelarger quantities of carbohydrates then looking atlower fiber sources is necessary.

Protein SpreadSpread your protein intake through the day ratherthan one major meal source during the day. Itappears that this is best for maintaining muscleand will also aid recovery and repair if it is addedinto some carbohydrate and taken after training.R ed meats will also be a good source of Iron, butif you don’t eat meat then make sure you get Ironfrom other sources. Fortified cereals, eggs andgreen veg are alternatives.

We do need fats and, as an endurance runner,you will need and use more than most. Fish oils,nuts and seeds, olives or olive oil and avocadosare all good sources of ‘ healthy’ fats and, as wellas being an energy source, may also have anti-inflammatory properties.

If you don’t eat dairy foods, then you need tothink about where your calcium is coming from.Dairy is the main source of calcium, but so longas you are well prepared and choose othercalcium-enriched foods, then this is not aproblem. Many other milks and yoghurts areavailable such as rice, soya and almond milkwhich are fortified with calcium.

Finally, make sure that your calorie or energyintake is adequate. If you are short of time ondays when you have longer runs, select foodsthat are quicker to eat and prepare and eat littleand often on those days. The following day youmight need to continue with the recovery intakeof food, so that your fuel take is replenished.

Often, athletes spend time worrying aboutwhat they should and should not eat. You canuse your training to ‘ allow’ yourself the flexibilityto enjoy a wide range of foods.

There is nothing like indulging in some of yourfavorites after a long run, so long as the basicrecovery plans have been done. Everything inModeration!

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INTERVAL INNOVATION!A friend of mine suggested I add some“intervals” into my runs to help improvemy speed but I’m not sure what they areor where to start; how long, how manyand how many times per week?! Dave, SkerriesHI Dave: Adding some speed work intoyour running routine will help improveboth your speed and your strength.

As it would appear you have not doneany speed work before, then I wouldinitially start with just one training sessionper week dedicated to speed work andthen your other runs will remain somewhatthe same.

To begin with, keep it simple bymeasuring your intervals in time – thenumber of seconds or minutes rather thandistance. An ‘interval’ is pretty much just ameasurement in either time or distancewhere you change the speed of yourrunning.

For your first session I would suggesttrying out just one minute intervals so youwarm up at your usual easy jogging paceand then your speed intervals, followed byan easy cool down. For your interval partof the run you will run one minute at aconcentrated ‘hard’ effort and then takethe same amount of time - one minute - torecover.

Trial and ErrorIf you come to a complete stop after yourfast interval and struggle to get goingagain, this is an indication you havepushed slightly too hard. So, for the nextinterval, try slowing it down ever soslightly. If you can still hold a conversationat the end of your fast interval then youdefinitely need to speed it up a little more!

Adding intervals can be a little bit oftrial and error as you work out which paceis exactly right; so don’t worry if it takes afew sessions to work this out. If you arefeeling uncomfortable during your fastintervals, this is completely normal!Intervals and speed training are intendedto be challenging as you push your heartrate higher than normal for a short periodof time in order to improve both yourspeed, strength and as well as your fitness.

Even the most seasoned athletes willfind speed training difficult, so hang on inthere and you’ll soon start to see results.Once you have adjusted to the one minuteintervals you can start to change thelength of time or the number of repetitionsthat you run fast to keep your speedtraining fresh.

FUN-RUN JITTERSI started running to help me lose weighta few months ago and have found I haveactually really enjoyed it. I would love toenter a race but am nervous that I’m notgoing to be up to scratch and come indead last! Emily, KilkennyHI Emily! Entering your first race can bequite a daunting prospect, but try not to letnegative thoughts and worries put you offwhat could be the start of a great newlifestyle for you!

Not all races are aimed at ‘elite’ athletes.In fact the vast majority of races these daysare targeted towards people who run forfun and just compete against themselves.There are also a lot of fun-runs that areaimed at runners, joggers and walkers; so,for your first run, you may want to chooseone of these so that mentally you know thatthere will be plenty of people therewalking around the route too. In this way,you should always be surrounded by atleast a few people!

Fantastic AccomplishmentNerves are completely normal and, withany race I’ve done, I always get nervous(even if it is just a run for fun!). But once thegun goes and I’m off and running, itbecomes a mission to get to the finish lineand once my feet cross that line the senseof accomplishment is fantastic.

No matter what level of runner you arethere is a race out there to suit you andrun, jog or walk…the main thing is you aregetting out there and doing something forYOU. The only person youneed to beat is yourselfand no matter whatposition you come in therace you are always goingto do better than theperson standing on thesidelines or the personsitting at home on thecouch!

For me, running isabout personaldevelopment andachievement. I couldcome last in a race, but ifI’ve beaten my ownpersonal best then I amhappy. The only person tocompare yourself to is youand, since you have neverraced before, then yourfirst race is always goingto be a new personal best– now GO FOR IT ☺

STEADY AS SHE GOES!I am new to running and can runcontinuously for 20-30 minutes withoutany problems. I’m not sure now whetherto focus on building up my speed ordistance? Claire, DublinHI Claire: As you are still new to runningthen I suggest that you first work onbuilding up on the distance or, morespecifically, the amount of TIME you spendon your feet.

To begin with, add a few extra minuteseach week to just one of your runs andturn this into your ‘long run’. This will helpto improve your fitness and endurance andalso help you to build a base level of milesin your legs before you embark on anyspeed / interval sessions.

Starting speedwork when you are verynew to running - without much experience- can lead more easily to injury, so it isbetter to build up gradually before youstart pushing your body to any limits.

Fresh FeelingOnce you have built up a good few weekswith your longer run and your mid-weekruns, then you can start to add some lightspeed work into your routine and slowlybuild on that going forward. Too much toosoon can end in injury or burn-out. Eventhough you may feel fresh and raring to go,always build up slowly each week ratherthan all in one go.

A little a lot is the perfect formula!

30 Irish Runner

A Question of IntervalsHannah Nolan shares her experience with novice and aspiring runners,answering your questions and addressing common beginner concerns.

ASK HANNAH

AskHannah_Layout 1 26/03/2014 14:12 Page 1

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he email requesting thismonth’s column came aweek early. I read it early

too. 4:30am, to be precise. I was reading it in my hotel room,

an hour north of Atlanta in the UnitedStates. A four-hour time differencefrom when I had left Dublin 24 hoursearlier meant my body clock was alittle skewed. I was more awake thana cuckoo on red bull.

About 10 years ago I was inanother part of the America. Thatwas when I first discovered thatrunning while travelling - whether forbusiness or pleasure - can deliversuch great added value to any trip.

Nowadays, whenever I pack mybags, I always bring my runners. Theold me might have made excuses fornot being able to run while on themove. Now, I realise, leaving therunners at home was just a decision Iwas making with less than creativethinking.

Earlier this month, my six dayAmerican sojourn took in Atlanta,Ohio and New York City. By packingthe runners I turned a ‘speaking trip’into a wonderful ‘running holiday’ aswell. Each day’s run was completedbefore 6am. The extra sense ofhappiness it added to my trip wasimmense. I saw Gainesville,Wilmington and Manhattan throughdifferent eyes from the chap who waswearing a suit just hours later.

Added BeautyIn New York, a central Manhattanhotel meant I was ideally located. Istarted off by running for 15 minutesto reach the gates of Central Park. Iglanced at my watch. It was a littleafter 5am. Could it get any betterthan this? I was about to enter a HolyGrail of running and fulfil a long heldambition.

Central Park was very busy at thatpre-dawn hour. It wasn’t as busyelsewhere, however, and that’s theadded beauty. On early morningruns in famous cities, I often have thestreets to myself.

That early hour offers a specialliberty for any runner who takes tothe streets.

The morning run around New YorkCity was a memory I will alwaystreasure. I had a great day later onwhen wearing a suit. But dressed inshorts and a running vest I saw aquiet Lexington and Park Avenue, theEmpire State Building, the UnitedNations HQ at the Hudson river, WallStreet, and a reborn Ground Zeroand I came up the reverse side ofPort Authority just as the docks areawas emerging from slumber. WithCentral Park thrown in, I had loggeda priceless memory long before Iconsumed my eggs ‘over easy’.

I have other memories of CoventGarden, a glimpse of Downing Streetand a stunning view of BuckinghamPalace. My runners have taken mepast the famous cathedral of Seville,and the old city in Tallinn, Estonia.

Experiencing a foreign city as itawakens can, be intriguing. As I run,I now consciously study what is

happening around me. I see night shifts finish and shop

grids being lifted. I see nightclubsclosing and traffic jams starting. I seeempty buildings which, hours later,will be the workplace for thousands.I see Madame Tussauds without thequeue and I see empty IKEA carparks.

Ounce of MotivationI see famous landmarks with nobodyelse watching and sometimes I runaround famous golf courses, whoseGreenkeepers would not beimpressed if they saw me.

I now see the world from adifferent perspective. All it takes is analarm clock, a pair of runners and anounce of motivation to lace them up.

It works from Cork to Chester,Salthill to Seville and from Boston toBirmingham. It works from Lyon toLimerick and it is available torunners who are headed toWaterford, Warsaw or West PalmBeach.

As I write this, I am back from aseven mile run around the city ofGainesville, just north of Atlanta. It isknown as the ‘Chicken Processing’Capital of the World. Ok, so I didn’tfind that out on my run, but I nowhave another memory to recall andto write about in years to come.

How precious is that?!

Gerry Duffy is a corporatemotivational speaker and businessmentor. He has written two bestsellingbooks ‘Who Dares Runs’ (2011) aswell as ‘Tick Tock Ten’ which wasshortlisted for ‘Irish Sports Book of theYear (2013).

Check out www.gerryduffyonline.com

32 Irish Runner

WAKE UP TONEW SIGHTS ON THE RUN!Gerry Duffy extols the virtues of packing your running gear while onbusiness trips – and adds a whole new dimension to his work day

MOTIVATION

T

Central Park! I was about

to enter a Holy Grail of

running and fulfil a long

held ambition’

“

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TOKYO. Even mention of the name conjuresup images of strange, exotic sights andsounds. And that’s exactly what a hardy bandof runners from Ireland were treated to whenthey landed for the inaugural group tour tothe Tokyo Marathon.

The magic trip took place from February19th to 24th – but it’s a time that will livelong on the memory.

Pulling the strings was the irrepressibleMartin Joyce, of Sports Travel International.He organised everything for the 28 Irishrunners, who hailed from the hills ofDonegal to the fields of Cork!

The Japanese are famed for thehospitality and politeness. On this trip, theyoutdid themselves! Organisation was also atan extraordinary high level.

The day before the big race, some of uswere offered the opportunity to partake inThe Friendship Run. This 5K jaunt actuallyfinished at the real marathon finish line inthe Ariake district. The run is designed togive you a taste of what is to come in themarathon itself; and, with Japanese musicaland dance entertainment along the route, itwas a feast for the senses…and definitelyleft us looking forward to the next day.

The 2014 edition of the marathon wasTokyo's first outing as one of the six WorldMarathon Majors. A number of runnerstaking part were chalking up their final eventto complete the full set of medals. Foreveryone it was a novel and fascinatingexperience. (See comments, right)

Greatest ObstacleThe event itself has over 300,000 applicantseach year; that’s twice as many as the NewYork City Marathon. The problem is, the fieldis limited to 32,000 runners, of whom about90% are Japanese. So, the greatest obstaclefor would-be Tokyo marathoners is not thecourse itself, but rather getting the chanceto set foot on it at all.

Fortunately this was sorted by SportsTravel International at the outset, as they

34 Irish Runner

TRAVEL

Michael McLaughlin sampled the newest Marathon Major and came home mightilyimpressed with the event and the people of TokyoPHOTOS BY DARREN KIDD

Paul Comerford, Alan McKeown & Sean Smith with Japanese runner at the Friendship Run

Sights on the Tokyo Marathoncourse are an exotic blend of

the modern and the traditional

A Taste of theOrient in Tokyo

Tokyo_Layout 1 26/03/2014 14:11 Page 1

obtained an allocation of guaranteed entries.Our excellent hotel in the lively Shinjuku

district was less than a five minute walkfrom the assembly area and starting line,which meant excitement was building andadrenalin was pumping from the second weleft the lobby. Also, it meant that there wasno hanging around until the race began at9.10 am.

The morning offered ideal runningconditions with almost no breeze andtemperatures around a cool six degrees.

And then, we were off! What transpiredover the next 26.2 miles was a veritablefeast for the senses. Imagine packed citystreets, with wildly enthusiastic spectatorsoffering goodies, everything from M&M'sand miso soup to bananas and even beer.The official food and water stations werealso excellent.

We had a brief 60 second snow shower atmile 12, but that disappeared as silently asit had arrived.

Excellent TimeThe course traversed many of Tokyo's mostwell-known central districts, includingHibiya, Shinagawa, Ginza (‘Main St Tokyo’)and Asakusa. The route passed the ImperialPalace and other landmarks and finished infront of Tokyo Big Sight, a large conventioncentre and plaza, which proved well able to

cater for the crowd of runners andsupporters.

I was happy with my time of 4:11. Thefastest male runner in our group was MatjasMartincic, who posted an excellent 3:05;while Claire Reynolds was fastest womanwith 3:58. With Tokyo done, she has nowcompleted the six Majors.

The theme of Tokyo Marathon 2014 was'The Day We Unite'. This certainly rang true,not only in our experience of outstandingJapanese hospitality, but also in theunbelievable camaraderie of the Irish group.

The last night dinner party in a localrestaurant was a hoot, followed by a lot morehooting in the karaoke district later.

Tokyo is a bucket-list marathon thathopefully, some day, I'll have the privilege ofrunning again.

M ichael M cLaughlin' s B allyliffin Coastal Challengein Donegal takes place on E aster Saturday April1 9 th nex t. ( See F acebook page for event updates) .

For everyone, theexperience was both noveland fascinating’

“ TAKES ON TOKYO

I had a great experience in Tokyo. Thesupport from the crowd was amazing. I amseriously considering going back for nextyear's event on Feb 22.- David Roxburgh, Dublin. (Finished in 4:05)

Of all the marathon tours I've done I wouldrate Tokyo number one. And the people ofTokyo were the friendliest I have ever met.- Sean Smith, Newry. (Finished in 3:21)

The marathon was brilliant, one of the bestI’ve done. The best feature was the people,the crowds were great. Also the route is verygood, you get to see a lot of Tokyo. I just wishI could have stayed in Japan a little longer!- Linda Reynolds, Dunboyne. (Finished in 4:35)

It was a very enjoyable marathon and verywell organised. The extra tables at the waterstations made a big difference.- Chris Gibbons, Dublin and Cork. (Finished in3:56)

This was my most unusual and bestmarathon experience. It is very hard to definewhy - you just have to do it to find out foryourself.- Declan Toal, Armagh. (Finished in 4:15)

Irish group get ready to go! (Back L-R) Sheela Das, James Smith, Sean Smith, Declan Toal, Lyle Jackson, James Campbell, Clive Nesbitt. (Front) AlanMcKeown, Paul Comerford, David Roxburgh.

Irish Runner 35

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OLLOWING on fromChristopher McDougall’s2009 best seller ‘Born To Run’,

the barefoot debate continues tospark interest among athletes,therapists and footwear companies.

The successes of Olympic athletesAbebe Bikila and Zola Budd - and thelong standing tradition of barefootrunning among the Tarahumara peopleof Mexico - has got people around theworld kicking off their shoes and givingit a go.

Supporters of this natural form (ofrunning) promote advantages in biomechanics and improved foot strike;while more cautious commentatorswarn of achilles heel problems,puncture wounds, infection andexposure to extreme temperatures.Most agree, however, that some form ofbarefoot training is of benefit. Thisincludes strengthening the lower legs,ankles and feet, while enhancingproprioception (body awareness) andhelping recovery.

As the weather starts to warm up andthe new season brings forth new goalsand training plans, barefoot running isdeifnitely on my schedule.

Expert GuidanceMy own introduction to running withoutshoes and socks was thanks to coachDeclan Ryan, with DSD A/C. Thebarefoot mile on a Saturday morning,after the weekly training session, is anoptional warm-down for any standardof runner. Anyone, from sub-three hourmarathon runners, to mid-pack funrunners get to try it out over a safegrassy trail under expert guidance.

“People are advised beforehand thatthey should only take it on if they'vebeen doing the speed work for a fewweeks,” says Declan Ryan. “At firstreluctant, many find the freedom, feeland the liberation of barefoot mostenjoyable. We believe it’s beneficial toan athlete’s training (weekly) to have alittle time unshod, strengthening themany muscles and tendons in the footand encouraging good mechanics.”

Sure, it’s not for everyone. But,personally, it was the highlight of mytraining sessions last year. It was anopportunity to run free with childish

playfulness, while adding a moreorganic experience to running as I gotto feel the changes in the runningsurface from season to season.

Even throughout the summer, in myown yoga classes, I was able toincorporate the best of both. On warmsummer evenings when we were luckyenough to hold our practise outside inthe park, we started out with a 20-minute warm-up of barefoot runningand conditioning. That connection tothe environment and freedom ofmovement we then brought to ourmats, consolidating and deepening asense of awe and wonder of somethingmuch bigger and greater thanourselves; totally immersed in theexperience.

With our feet firmly planted, wesaluted the setting sun, worshipped theearth and opened our hearts andminds to every atom of lifeforce…prana. downward dog, cobra,warrior pose, tree – all carried out withfeeling and meaning as a movingmeditation to restore balance andharmony to mind, body and soul.Breathing, stretching, strengthening,energizing, relaxing.

Novelty FactorAs a busy working mum, most of myweekly runs are the same: 5km/10kmloop, or out and back course,dominated by concrete, tarmac andpassing traffic. The novelty factoralone of barefoot running along grassytrails is enough to rekindle some of thatfire that got me out running in the firstplace. I come alive, I reconnect andshrug off some of the troubles of theday.

With regard to correcting runningtechnique and footfall, it certainly doesencourage a more mid-foot strike.Apart from my short grassy barefoot

running, a few sessions every now andthen on the treadmill, or on the road ina pair of minimalist Vivo Barefoots, isenough to make me more aware of mytechnique and get my lower legs andankles working harder. I still do mostof my running and training in supportshoes which, for me, works best.

Has barefoot running made me anyfaster or stronger? Well, I guess moreconsistent training alone would do thatwhich, I admit, I sometimes fall short of.The aim for someone like me, however,as a mid-pack runner is just to keeprunning; now and thirty years from now,regardless of finishing times and PB’s.

As an all round tonic for physical,mental, emotional and spiritualwellbeing…it’s tops.

A trip to my GP recently remindedme of the long-term benefits ofexercise and physical activity as asafeguard against so many conditions,including Alzheimers. The dose - orweekly prescription - that I manage tofit in is well within the recommendedamount: Thirty minutes of vigorousactivity five times per week, or lessfrequently for a longer period.

It’s good to mix it up and createvariety at all levels of running and a bitof barefooting is well worth a try forany runner. It’s fun and it’s functional.But remember to start out slowly, overshort distances and make sure youchoose a suitable surface such as agrass track. Above all, just kick off yourshoes and enjoy it.

Plus Points:• Strengthens: Lower Legs & Ankles• Improves stability & proprioception• It’s fun and feels great as a warm-

down• Enhanced sense of wellbeing

Minus Points:• Too much too soon• Strain on achilles tendons and

calves• Puncture wounds, infection and

extreme temperatures

Patricia MurphyMSc Exercise & NutritionPersonal Trainer; Yoga Instructor; Life [email protected]

36 Irish Runner

Feet Firmly PlantedPatricia Murphy extols the many virtues of Barefoot Running and sees it as awelcome addition to regular training methods

MOTIVATION

F

It was an opportunity torun free with childishplayfulness

“

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Dublinmarathon_Layout 1 25/03/2014 12:55 Page 1

PRODUCTS

38 Irish Runner

The Running SockWithout a doubt your most important choice regarding runningis the shoes, however your next decision should be socks. Thecorrectly fitting sock, which gives you the right level of support,comfort and breathability can make or break your run. Everyoneis unique, and tastes vary regarding ‘thick’ vs ‘thin’ socks. IR takesa look at some of the running-specific socks on the market.

TEXT: ASHER SENYK

Introduction to

Understanding Sock Design:Thickness: 1=Thin, 5=Thick

Fitting: Tight, Just right, Loose.Cut: High, anklet, Low.

Asics Marathon Sock€15Asics used a clever little weave like a honeycomb in this sock which made them feelcomfortable, breathable and secure on your feet. Under the toes they have a thicksection of padding which took away some of the feeling, but otherwise they give you agood natural feel.

Thickness: 3/5Fitting: Just rightCut: HighKey Feature: ‘honeycomb’ fabric. NanoGlide 42% Plypropylene.

Hilly Ultra Lite Weight Anklet€10This was the thinnest sock tested. Pulling it on feels delicate, but you learn very quicklyby the way it’s stitched these are actually fairly robust socks. There is a decent archband and relatively no padding around the heel and toes. Maximum breathability.

Thickness: 1/ 5Fitting: Just rightCut: AnkletKey Feature: Really thin. 96% Tactel ®, 4% Lycra

1000 Mile Fusion€15Using the same idea that trail walkers use to stop blistering, this sock combines twolayers of sock to take the friction away from your feet. The Fusion has undergoneseveral generations of development and is still one of the most popular socks. Perhapsone of the only things to knock is getting used to re-bed the lining after a wash.

Thickness: 4 /5Fitting: LooseCut: Anklet or optional Higher cut.Key Features: Double Lining. Outer layer: 57% Nylon, 41% Tactel®.Inner Layer: 100% Tactel®

Gear_Layout 1 26/03/2014 15:05 Page 1

Irish Runner 39

Toesox Medium Weight Anklet€12For many years the mobility of the toes in a shoe has been a good discussion point. TheToesox give you individual movement of your toes. The fabric is sort, technical and feelfresh on your feet. They feel a little strange at first, but become comfortable. Perhaps notfor everyone, but a true winner if you wear Five Fingers.

Thickness: 2/5Fitting: Tight.Cut: Anklet.Key Features: Unique fit. 90% Perf Dry™ fabric.

BV Sport Light One€15The construction of the BV socks is light, breathable and feels slick against your skin.The material around the toes is especially thin. Stitched into the arch is a paddedsection with light arch support. Form fitting.

Thickness: 2Fitting: Just rightCut: Anklet/highKey Feature: Light ankle compression. 64% Polyamide (Skinlife)

Hilly Marathon Fresh€15Flat-sewn construction leaves this sock with almost no seams. The mixture of ventedpanels and sections of the sock which grip you firm make this a true marathon runner’ssock. Most impressive is the use of Merino Wool used in the heel and toes to give a littlebit of padding.

Thickness: 2Fitting: Tight/Just rightCut: AnkletKey Feature: Seamless.

X Socks Performance Run€18Going to great lengths to get the right padded zones, tech fabric and form fit thesesocks take the prize. Lightweight fabric, strong and lasting. About the only drawback isthe padding can get in the way if they don't match your feet. Unique features whichinclude a heel pull-tab which doubles as cushioning for achilles.

Thickness: 2/5Fitting: Tight.Cut: Anklet with tabs.Key Feature: High tech breathable fabric. 74% Nylon. (40% Skin NODOR®)

CEP Run 2.0€25The main focus of these socks is to provide compression. This tight fitting sock coverstightly in strategic areas starting from under the toes, midfoot and around the ankleand achilles. I would see this as a good option to provide support for injuries and stopswelling.

Thickness: 2Fitting: TightCut: HighKey Feature: Compression. 85% Polyamide

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TRAINING

40 Irish Runner

40_Training_Layout 1 26/03/2014 14:08 Page 2

UNLEASHyour potential

It’s always a good idea toexamine your past runninghabits with the goal ofexperimenting with a few newtraining techniques to improveyour times and all roundperformance.

Here are six training techniquesthat you might considerintroducing into your trainingprogramme. You’ll find adescription of each technique,how it will improve your running,and how to do it.

CONSISTENCYEstablish a constant, reliable training program

Without establishing a consistent training regime, your body will notexperience maximum adaptations to exercise. A few days of hardtraining followed by several days of inactivity, or sporadic trainingsessions, are not efficient ways to improve your running, and you’lllose many of the physiological changes that you’ve worked so hardfor. A better strategy would be to run every second day, which alsoprograms rest and recovery into your schedules (more about that laterwhen I talk about rest and recovery).

These six simple techniques could helptransform your running this summer

WORDS: ROY STEVENSON

1:00

Irish Runner 41


2:00

Season Technique

December-March Off-Season Conditioning Cycle.Long slow distance running, withthe occasional fartlek and timetrial to keep some sharpness.

April Pre-Season Cycle. Hillrunning/springing/bounding.Beginners might want to cut thiscycle out due to its rigour andpounding on the legs.

May-June High Intensity Cycle. Intervaltraining, time trials.

July-October Racing Season Cycle. Somerepetition training, and lots ofjogging between races.

3:00

A Weekly Schedule that includes one Time Trial

Monday Rest day (strength training?)

Tuesday Time Trial run over 5K, 8K, 10K, 10 milesor half marathon

Wednesday 1 hour slow run

Thursday Easy 45 minute run

Friday Rest day (strength training?)

Saturday 2.0 hour slow run

Sunday 1.5 hour slow run

DO SOME TIME TRIALSThese help you cruise at a high percentage of your VO2 max for extended periodsof time by enhancing your ability to disperse lactic acid that builds up when youapproach your maximum race pace.

How do time trials improve your running?A time trial (often referred to as tempo running) is running at a pace that producesan elevated, steady state accumulation of lactic acid. If you don’t do time trialsyou’ll run much slower than you should in your road races and marathons, andshortchange yourself of achieving your true potential.

Time trials also help establish pace judgment for your road races. They help yourun your races at even pace, so that your second half will be equal to or hopefullyfaster than, your first half. You’ll also find that towards the end of your road races,when people are flagging and slowing down, you’ll be maintaining pace and form.

How to Do Time TrialsMost good runners can work at around 80% to 85% of their aerobic capacityduring a 10K. You’ll be doing your lactate threshold time trials somewhere between70% and 85% of your maximal aerobic capacity, which corresponds to about 78%to 91% of your maximal heart rate.

Establish your maximal heart rate by subtracting your age from 220—a roughguide at best because considerable variation exists between our maximal heart

rates. The easiest and most practical way to establish your maximalheart rate is to go and run one mile on the track as hard as you

can while wearing a heart rate monitor, and note yourhighest heart rate.

Once you’ve established your maximal heart rate,estimate your lactate threshold pace by calculating78% to 91% of your maximal heart rate. Yourobjective is to run the time trials at a fast pace, justbelow 10K race pace, maintaining a steady pace allthe way. Check your pace every mile to ensure it isconsistent. If you find it slowing, slow down to amore comfortable pace that you can maintain. If you

find your pace too easy, speed up a little until youfind your threshold using the symptoms above. Time trials should be done once each week or 10

days. Warm up with 10-15 minutes jogging followed by afew stride-outs over 50 meters. Do the trials on a reasonably

flat and measured road or track surface. Start with a shorter distancelike 3K for the first two time trials, and then move up to 5K for 2 sessions, then an8k, and finally a 10K. Note your finishing times for these efforts, and try to betterthem slightly in subsequent time trials.

Aim to finish your time trials at the same pace you started. You should be leftwith some reserves when you finish time trials, without being exhausted. A 10-15 minute cool down jog will ease your muscles and resynthesize the wasteproducts that have built up.

TRAINING

PERIODISATIONBring some structure into your training program

Many runners go out and run every day without having agoal or objective in mind for that particular workout.

Before each workout you should be able to state thepurpose of your workout, something like this; “Today I’mdoing a 10 mile road run at a fast tempo to improve myaerobic fitness and work on my marathon pacing”, or, “TodayI’m doing a strength training session to work on my lowerbody, make my legs and hips stronger, make me better ableto handle road running, and help my muscles handle musclesoreness better”.

Each of your daily training efforts should also fit into agrander strategy, a master plan. Create a sequence oftraining phases, or cycles, all aimed at having you in yourbest shape ever. This is called periodisation.

Here’s an example: Perhaps you’ve been slowing badly inthe second half of your road races or marathons and youneed to develop your aerobic fitness.

Using periodisation, you map out a conditioning phase fora set period of time—say 6 to 10 weeks—where youconcentrate your efforts mainly on improving your aerobicfitness base.

Then, you move on to another phase where you focus onanother type of training such as hill running, followed byanother type of training like time trials, etc. As you progressthrough each of these phases, you’ll improve a differentcomponent of your running fitness until you have noweaknesses.

Planning periodised schedules Here is a rough guide for you to follow and experiment withusing periodization.

Each of your dailytraining efforts shouldalso fit into a granderstrategy, a master plan

42 Irish Runner


4:00

RESISTANCE TRAININGThe majority of runners don’t do any strength training. Because of thetime consumed by running, they can’t find the time or interest to liftweights, while many don’t think it will help them race faster.

What strength training will do for your runningWeight training will help you run faster for longer with the same effortand oxygen consumption. One recent study found that trained runnersimprove their running economy from 4% to 8% with resistance training.Even small improvements in running economy can have a big impact onlonger distance events such as the marathon or 10k races.

Strength training yields greater improvements for recreational runnersthan elite runners. Several studies show that recreational runners wholift weights improve their performance. One found that lactatethreshold is increased following resistance training in untrainedindividuals. So if you’re a recreational runner doing 20-50 miles per week,or with times between 35 and 60 minutes, you stand to gain some largeimprovements.

How strength training improves your runningResistance training improves the tensile strength of your leg muscles,and thus enhances the recoil or return of energy with each footcompression or step. This means you have greater “bounce” with eachstride.

Strength-trained runners finish road raceswith a longer, sustained drive, andstronger finish. Strength traininghelps runners relax their armsduring the early and middle stagesof their races, and women inparticular have a lot to gainbecause they tend to be 20%weaker in the legs and up to40% weaker in upper bodystrength than males.

5:00

DEEP WATER RUNNING(DWR)How it helps your runningDWR is a good alternative for your rest days, or as a substitute for ashort recovery running day. Several studies show that it can also beused by runners to maintain their fitness while injured or in the off-season when you’re taking a break from running.

How to do deep water runningDeep water running is done wearing a flotation vest, and really worksyour legs, trunk, arms, and cardiovascular system. You can simulateinterval workouts, long steady workouts, and everything in betweenwith deepwater running.

Wearing your flotation belt around your waist, jump in the deep endof the swimming pool. Simulate your running style in the water. At firstit feels uncoordinated because you’re learning a new skill, andestablishing your correct posture. If you lean forward slightly you canactually run forward, while if you remain upright you’ll run on the spot.Either works. Some runners like to do laps so they can measure theirprogress.

6:00

REST AND RECOVERYThe most under-rated and ignored training principle in thebook.After recreational runners realised they had as much right to followprofessionally designed training schedules as elite runners (albeit on areduced and modified basis) they adopted a different mindset and gotmore serious about their running. The inevitable results were, to themat least, amazing. Over time,

I’ve seen 55-minute 10K joggers get down to 33 minutes. I’ve had 4hour marathoners run 2:40 marathons and transform into hard-coredistance running veterans simply by programming rest and recovery intotheir programs.

Two thirds of distance runners over-train at some time. Recovery isthe magic ingredient of any training program. You need to stress(overload) the body with hard workouts, then allow it to recover while itadapts to the new workload.

And recovery doesn’t just consist of taking a day off from running hereand there, or doing a short, easy jog. Here are some things for you toconsider to ensure that you are permitting your body to recoveradequately from your workouts.

■ Are you getting enough sleep? ■ Could you pay more attention to your nutrition? i.e. are you getting

enough carbohydrates, antioxidants and hydrating adequately afterworkouts?

■ Consider a monthly massage. A good massage therapist can workwonders on sore and tired muscles.

■ Treat yourself to a new pair of running shoes. Chances are that yourcurrent pair has lost its cushioning—the EVA in running shoemidsoles breaks down within a few months.

■ Consider the surfaces you’re running on. Can you do some trailrunning or at the very least jog around a large sports field?

These, then, are six techniques and principles that you can use tostructure and add to your training schedules. Some final advice here.Trying to add too many new changes to your training programsimultaneously is likely to cause problems while your body adjusts.Consider adding one or two of these changes every couple of months,and as you adjust, add another when you feel ready.

If you persevere with this advice, you can’t fail to achieve some greattimes in your races, and probably set some personal bests into thebargain.

Roy Stevenson has a master’s degree in exercise physiology and coachingfrom Ohio University. He is also a health and fitness writer for nationaland international magazines in the US, Canada, England, South Africa,Australia and New Zealand.

I’ve seen 55-minute 10Kjoggers get down to 33minutes. I’ve had 4 hourmarathoners run 2:40marathons and transforminto hard-core distancerunning veterans simply byprogramming rest andrecovery into theirprogrammes.

Irish Runner 43


FEATURE INTERVIEW

Best Foot

44 Irish Runner

Tuohy_Layout 1 26/03/2014 14:05 Page 1

Irish Runner 45

PHOTOS: DIARMUID GREENE, SPORTSFILE.COM

SOMETIMES you have to go through hellto realise how much normality can feellike heaven. Niall Tuohy is a case inpoint. He was forced to make thattorturous journey; the one that leads youto rock bottom.

The memories of the lowest point inhis career and his life are mostly wipedfrom his brain. But, when pushed, hecan still dig them up and reflect on howit all changed him, how it steeled him.

Tuohy’s arduous journey to becomingnational senior 800m champion inAthlone last month appeared to take alittle less than two minutes. It all seemedso simple: four laps of the track, stay outof trouble, kick finish, gold medal,happy days. His story is so much more,though; the path to where he is now somuch more complicated, so muchharder, than that.

Some years ago, the name NiallTuohy, you see, began to be spoken ofmainly in the past tense. Used to be agood athlete, was a very talented junior,had a big career ahead of him. It had allgone so wrong after his successfuljunior career and the quality of his lifewas soon reduced to that of an invalid.

A rare form of tarsal tunnel syndrome,they called it. All Tuohy knew was it wasa condition that created blinding,nauseating pain in his feet for years.“ Like having a migraine in your foot” ishow he describes it, though you get thesense that doesn’t quite do it justice.

Some nights, if he forgot to take hispainkillers – and T uohy was on thestrongest ones he could get – he w ouldawaken to his feet throbbing, vomit dueto the piercing pain, then curl up on thefloor in a heap, hoping that this scourgewould just leave him be.

It didn’t. Here he was, 19 years old, inprime condition, and he couldn’t evengo for a leisurely jog, couldn’t walkaround the shopping centre to get hisgroceries, couldn’t even stand up forten minutes. Soon, his goals becamenot about running any more. Tuohy justwanted a normal life.

The Rise and FallIn the early days, it all seemed so easy,this running business. One of hiscoaches at Ferrybank AC, G erryDeegan, always told Tuohy that he wasborn to run. Tell a kid anything enoughtimes and he starts believing it himself.By the age of 15, Tuohy had dropped allother sports – he was also an underagehockey international – to concentrate onathletics. He began to dream big.

A lot of that was down to FerrybankAC, the Waterford club that producesgood athletes with incredible frequency.

“ Brendan Q uinn and G erry Deeganwere coaching me, and Brí d G olden washuge for developing my enthusiasm forthe sport,” says Tuohy. “ I dreamed ofbeing in the Olympics. I still do.”

Though Tuohy was primarily an 800mrunner, his range and ability was suchthat he won national underage titles atcross country. Talent like that doesn’tcome along too often and it was no

surprise that by the time he left schoolTuohy had several colleges knocking athis door with scholarship offers.

He could have gone to academicpowerhouses such as Stanford and Yale,but he chose Providence – that fableddestination of choice for so many Irishdistance runners down through theyears. He wasn’t to know then howthings would work out, but hisimmediate sporting life appeareddoomed no matter where he went.

Dark DaysIt all started with a 3 k. He can stillremember the race, six years on.Nenagh, national junior 3 ,0 0 0 m,February 2 0 0 8 , first in 8 : 2 9 . The nextday, everything went to pot.

“ I woke up and I couldn’t walk,” hesays. “ I thought at first it must bebruising; but I was in a lot of pain. I wasinjured a lot that summer. I went toProvidence C ollege in an injured state.”

It took an age just to diagnose theproblem, never mind setting about fixingit.

“ What happens with tarsal tunnelsyndrome is the tibial nerve becomesdislodged from the sheath it should bein,” he explains. “ There was a geneticthing there with me. I didn’t haveenough soft tissue surrounding mynerves. When I stood up, the nervesdislodged and were chafing off the boneof my foot. It became a real health risk. Iwas told I could become lame. In severecases, you need amputation.”

Meanwhile, he tried to settle into lifeat Providence and while he enjoyed theenvironment and the camaraderie, hisfoot pain made daily life an enduringstruggle.

ForwardNiall Tuohy is the National Indoor 800m Champion. But before hesecured the title he had to fight his way through some dark days. Now ina much better place, the Waterford athlete tells Cathal Dennehy abouthis litany of health problems, what it feels like to hit rock-bottom and thelong road back to the top.

It had all gone so wrong,his quality of life soonreduced to that of aninvalid.

“


PROFILE

“ I couldn’t even jog,” he says. “ I don’teven know any of the running loops aroundProvidence. I went on one five-mile run inmy time there and that was at 2am w ithDavid McCarthy because I couldn’t sleep.”

Life just wasn’t what it should have beenfor an aspiring athlete, a college freshman.One night, the night of his birthday, hewent out to a local restaurant with a fewteammates. When they were told it wouldbe 15 minutes before a table was available,Tuohy began to panic.

“ I was almost in tears,” he says.Standing wasn’t an option, so he sat downon the floor of the restaurant. When awaiter came over and told him that he hadto stand up, Tuohy told him in no uncertainterms that he simply wasn’t able to.

“ I was at a real rock-bottom,” he says.“ My quality of life was so low. It’s veryhumbling to be in constant pain for solong.”

Desperate To StayDespite all that, Tuohy wanted to stick it outat Providence. But, towards the end of theyear he was told his scholarship wouldn’tbe renewed. “ I was desperate to stay there,but the staff seemed to say, in their ownwords, that they saw no light at the end ofthe tunnel for me. I couldn’t be part of theprogramme because I couldn’t contribute.”

Correcti ng his foot problems requiredexpensive and risky surgery and, withProvidence pulling the plug on hisscholarship, Tuohy’s parents had to forkout the $50,000 requi red for theprocedures. At that stage, his personalsporting goals were beginning to slip away.He just wanted a normal life again.

“ If someone said to me, ‘ I’ll get rid of thepain in your feet but you’ll never run again’,I’d have grabbed it with both hands.”

Throughout that time, there were severalpeople he can recall who kept himbelieving, even when accepting defeatseemed the more sensible option.

“ Brí d G olden and G erry Deegan werevery supportive,” he says, “ They kept meinvolved with the club so I had an outlet.Brother J ohn Dooley always reminded methat talent is not something that you lose.Mark Carrol l was absolutely instrumental,too. He kept telling me I had what it tookand it would be an inspired story.”

It was those voices he tried to listen to,even if he couldn’t help but hear thecomments of those who viewed – perhapswith good cause – that he w as finished.

“ When people say they don’t see light atthe end of the tunnel, you start wonderingyourself. But I had dreams. That’s whatkeeps you going… ev en if it’s a toughjourney.”

The Road BackHe had two successful surgeries, six weeks

apart, in Baltimore, Maryland in thesummer of 2009. He spent the next fewmonths in a wheelchair or balancing on awalking frame just to get around.

“ My surgeon likes to remind me that ifI’d gone to someone else I could have nofeet now,” he says. “ I had a rare form ( ofthe condition) and the nerves were all overthe place, rubbing off different things. Iwas warned the recovery might be at aminuscule rate, that it might neverregenerate and I might never get backrunning. But it went really well.”

Tuohy returned home and began aSports Science degree at the University ofLimerick, moving in with Irish OlympianThomas Cham ney, whose influence on hisyoung compatriot was immense.

“ I wasn’t running for my first 18 monthsafter the surgery,” says Tuohy, “ but I wasliving with someone who showed how anathlete can create their own supportstructure to fulfil their goals. I was seeingall the things that make a good athlete.”

By 2011, though he still couldn’t run forany real length of time, Tuohy found thathe could sprint in short bursts and notaggravate the foot problem too much. So,he decided to concentrate on the 400metres that summer. Off mostly gym andpool work and the occasional short running

session, he ran 47 seconds for thedistance. Maybe, just maybe, he’d found away back.

If there’s one thing this sport isn’t,though, is fair. Towards the end of 2 0 11,Tuohy developed a hip problem that kepthim out of action for the next 18 months.

“ I visited surgeons in the summer of2012, ” he says. “ They said I had a bad hiplabral tear, a CAM impingement, and a badinguinal hernia. I was told I had thisabsolutely gammy right hip and wasprobably going to get it on the other sidetoo. To correct it, I’d need about three orfour surgeries. That was a point where Iwondered if I should give up.”

It’s not really in Tuohy’s nature though…giving up. Instead, he set about doingeverything he could to lessen and relievehis debilitating symptoms. He visitedhealers of all sorts during a spell in NewZeal and and Australia, absorbed anddigested everything he could on how thebody works, how the body heals.

“ When you live in constant pain, youbegin to understand ways to heal yourself,”he says.

All ChangeHe changed his diet and began focusingon ingesting alkaline foods. He did anacupuncture degree and began treatinghimself. Last summer, with his degree inthe bag, he moved to G ran C anaria to livewith Andrew Walker, the ex-professionalIrish middle-distance runner who nowoperates warm-weather training camps onthe island.

“ Andrew treated me every single day forthe summer. He got into the hip, taught meso much about the body – yoga, relaxing,

46 Irish Runner

I was at a real rock-bottom. It's veryhumbling to be inconstant pain for so long.

“Golden moment: Niall Tuohy crowns his comeback by fending off Karl Griffin of UCD to take victory over800m at the National Indoor Championships in Athlone last month.


coupled with the warm weather, a healthylifestyle, visualisation. I was happy,” hesays. “ I ran 1:50 a few weeks after comingback. When you’re healthy and happy, youcan go out and do a good performance,rather than getting caught up on doing acertain session.”

Tuohy wasn’t entirely free of pain, but hemanaged to lessen his symptoms enoughto allow a reasonable level of training onceagain. He learned what his personaltraining threshold was, and obeyed hisbody’s warning signs religiously.

“ When I was younger, even if I wasn’tfeeling great, if the programme said 40-minute run that’s what I had to do. Butrecently, if I need to take four days offbecause my body is getting a bit sore,that’s what I do. Being healthy is the mainthing.”

Silver LiningAt the National Senior Champi onships lastsummer, Tuohy took the silver medal over800m behi nd Paul R obinson. It was a runthat surprised and delighted him. He alsoran a lifetime best of 1:49.01 i n Dublin lastJ uly. There was light at the end of thetunnel, after all.

Since then, he has been coached byJ ames Nolan, the former Olympian whooversees UCD ’s athletics programme.Since September, Tuohy, now 24, has beenstudying post-graduate medicine in UL, anatural choice of vocation given his recentexperiences and his fascination with thebody’s ability to heal. He couldn’t help butbe inspired by all the great doctors – al l thegreat healers – he came acros s during histravails; and once his running days areover, that’s what he wants to become.

His outlook is different now; his burningmotivation always tempered by caution.Under J ames Nolan, Tuohy is allowed theleeway to modify the training programmewhenever his body demands it. Physically,it’s not all roses. Not yet anyway. But hefeels a lifetime away from where he was.

For example, Tuohy still can’t cycle abike, or do a lot of the gym work he needsto because of his chronic hip problem. Buthe has learned, through trial and error,what his body will allow him to do.

“ The amount of maintenance work Ihave to do is massive,” he says. “ If I runtoday, I have to do a lot of other stuff to beable to run tomorrow.”

It is work he’s happy to do, though, onceit allows him to run. For a long time, thatseemed an impossible dream.

“ When you hit rock-bottom, you decidewhat it really means – running,” he says. “ Iwas addicted to success before, as aschoolboy. It was the ego. It was thewinning. But now I’ve learned I do actuallylove running, just for what it is.

“ I believe again I can make it. I reallyfeel I have the hunger. I’m reallydetermined. That’s the difference whenyou’re running beside people of similarability; who wants it more? Who has thatwant; that desire?

“ I’d love to get an Irish vest again; towear one as a senior athlete is a big goal.The Europeans in Z urich are on my mind,but I’m aware I need to get a good bitfaster.”

There’s an obligation now, he feels, toprove to himself and to those who stuckwith him that it was worth all the struggle.

“ My parents put a lot of money and timeinto me so I could visit the best healers,”he says. “ If I didn’t have their support itwould have become too hard. I’m sograteful for that. I do it for myself, but alsoto demonstrate that, with patience,persistence and perseverance, you can getwhat you want in life.”

And what does he want? Simple: a fairchance to fulfil his potential, wherever thatmay land him.

“ I’ve taken the time to remember all thedreams I’ve had as a kid,” he says. “ I’ve avision of what I want. Whether that’s to bethe best in Ireland, the best in Europe, orthe best in the world, that’s out of mycontrol.

“ If I can just be the best I can be, I’ll behappy.”

TYPICAL TRAINING WEEK

Monday: AM: 30mins swim PM: 20minjog + gym strength session

Tuesday: session (e.g. 2 sets of 5x300m,45secs recovery, 5mins between sets)

Wednesday: AM: 40mins aerobic activity(pool or run) PM: self-directed yoga withspecific hip-loosening exercises

Thursday: session (e.g. 8x2mins, 90secsrecovery)

Friday: 40mins aerobic (swim/run) +gym strength session

Saturday: 3x10min tempo (winter) ORfast track work in summer season

Sunday: 45-65mins aerobic activity(usually run unless body needing breakthen swim/aqua jog)

His outlook is differentnow; his burningmotivation alwaystempered by caution.

“

Niall is the latest athlete to become part of nTrai's crowd-funding programme in an attempt to gather support for hisbid to qualify for the European Championships in Zurich and beyond. To support him on his journey, log on to ntrai.com*

NIALL'S NEW APPROACH:• Always give myself a full day off

when needed• Vary between 4 days and 6 days

running per week, depending onfeet/hip

• Two Epsom salts recovery baths eachweek + pool recovery sessions whichinclude water walking/stretching inwater

• Fast drills before sessions and faststrides after easy runs

• Two 1hr massages per week

Irish Runner 47

Root Cause: Tuohy, who now studies post-graduate medicine at the University of Limerick, points out theproblem area of the Tarsal Tunnel Syndrome which eventually required double ankle surgery.


A L earning C urv eFIVE Irish athletes competed at the WorldIndoor Championships earlier this month- and five Irish athletes were dulyeliminated in the first round.

It would be easy, looking on, to call theChampionships a big disappointment forour team but the reality is, not much morecould have been expected of them.

The golden days of World Indoor medalsfor the Irish to celebrate may have seemeda long way off in Sopot, but there werenonetheless grounds for optimism. Thiswas, after all, a young team whose careerpeaks are certainly still ahead of them.

David McCarthy came closest tomaking a final, finishing sixth in aloaded 1500m heat in 3:39.46, arun that saw him fall an agonising.15 of a second short ofqualification.

“It’s bittersweet,” said McCarthyafterwards, visibly nauseous fromthe effort. “I’m happy with the run,but disappointed not to make thefinal. It’s my first majorchampionships, though. I justcouldn’t get past the last guy in thestraight.”

Confidence and FearlessnessDonegal’s Mark English, of whom somuch has been expected in recentyears, also fell short of qualification,finishing fourth in his 800m heat in 1:47.60.Unlike at the World Championships inMoscow last year, though, English’s race inSopot was executed with a confidence andfearlessness that belied his relativeinexperience. But, in the end, he just didn’thave the legs to match his more seasonedrivals.

“I gave everything, executed my planperfectly, but those guys were just betterover the final 200m,” he said. “It might havecome just a week or two early. I ran the

perfect race,though, and Iwouldn’t changeanything. I justdidn’t have it.”

Rose-AnneGalligan andCiara Everardwere both

eliminated in the heats of the women’s800m, both still well short of their peak formthat will hopefully be revived come theEuropean Championships in Zurich thissummer. Galligan was fifth in the first heat in2:03.30, with Everard sixth in the third heatin 2:03.69.

“I felt I was in better shape than that,” saidEverard. “These things happen. I wascoming into form for this, but it was maybea bit too early for me. I’m disappointed.”

Galligan was more upbeat, sayingafterwards: “I felt really good with a lap togo, but the last 100m I just felt myself going.I tried to hold my form, but the speed went.I gave it all I had, so I’m happy.”

The final Irish competitor was ClaireTarplee, who finished seventh in her 1500mheat in 4:15.64.

Internationally, there were severalperformances to remember, most notablyKenyan Caleb Ndiku’s victory in the men’s3,000m over American veteran BernardLagat, who took silver at the age of 39.

Afterwards, Ndiku sounded a warning callto Britain’s Mohammed Farah.

“I’m going to move up to 5,000m over thenext year or two,” said Ndiku. “Farah hasbeen really disappointing us Kenyans a lot.We are a nation of champions, andeveryone in Kenya has been saying I shouldmove up and try to beat him with my1500m speed. So I will try, but it will taketime.”

Equally Supreme Others to impress included AmericanAshton Eaton, who narrowly fell short of aworld record on his way to gold in themen’s heptathlon. Ethiopia’s GenzebeDibaba was equally supreme in obliteratingthe field in the women’s 3,000m. The mostthrilling race of the weekend wasundoubtedly the men’s 800m final, whichsaw Ethiopia’s Mohammed Aman overtakePole Adam Kszczot in the home straight asthe sell-out crowd in Sopot’s Ergo Arenarose to their feet and created a deafeningnoise trying to urge their man to gold.

Overall, this was always going to beabout experience rather than medals forthe five Irish team members and qualifyingfor finals always looked an unlikely, if notinsurmountable, task for them. Still, though,the overall verdict – as much from theathletes themselves as those of us on theside-lines – was one of disappointment.

48 Irish Runner

WORLD INDOORS

The results from the World Indoor Championships indicate that we have work to do toget back to our best on the boards. Cathal Dennehy reports from Sopot, Poland. PHOTOS: RADOSLAW JOZWIAK / SPORTSFILE.COM

T his was alway s going tobe abou t ex perience ratherthan medals f or the fiveI rish team members

“

DavidMcCarthyand Mark Englishin action.

worldindoors_Layout 1 26/03/2014 14:04 Page 1

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SamsungCompetition_Layout 1 26/03/2014 14:52 Page 1

Favourites Take Titles

Andrew Connick (Ferrybank AC)and Michelle McGee (BrothersPearse AC) lived up to their pre-

race favourite billings to each winnational titles at last month’s Woodie’sDIY National Intermediate and MasterCross Country Championships, held atCow Park in Dunboyne.

Andrew Connick finished strongly in27:40 to win the Men’s Intermediate title,25 seconds clear of Tim O’ Donoghue ofEast Cork AC. Gerard Gallagher (FinnValley AC) was third in 28:10. DermotMcDermott (Sligo AC) finished fourth in28:15. Finn Valley AC won the club teamtitle with 33 points from East Cork AC (48)and Rathfarnam/WSAF AC (50). Donegalwon the County Team title with 68 points.Cork were second with 90 points andDublin placed third with 236 points. Thiswas another top-drawer performance byAndrew Connick, who earlier in the seasonfinished second in the National NoviceCross Country Championship behind SeanTobin (Clonmel AC).

There was a front-running winningperformance too in the Women’sIntermediate Championship, whereMichelle McGee of Brothers Pearse AC ledall the way to take the national title in 19:08,17 seconds clear of Kate Cronin of RahenyShamrock AC. Another Raheny Shamrockathlete, Chloe Doran, placed third in 20:31.Raheny Shamrock AC easily won the teamtitle with 22 points. St Finbarr’s AC placedsecond with 45 points and North Sligo ACwere third with 78 points. Michelle McGee,who only started running two years ago,added the Women’s Intermediate title tothe national Novice title she won inWaterford at the end of last year.

Declan Reed (City of Derry AC) was aclear winner of the Masters title, finishing in24:10 ahead of Pauric McKinney(Innishowen AC) in 24:30. Sean Dunne(Donore Harriers) was third in 24:33.

Maria McCarthy from Kenmare AC wonher first Women’s Masters cross-countrytitle, leading the way home in 15:54.Colette Tuohy (Mayo AC) was second in16:01 and Eilis Kelly (Raheny ShamrockAC) was third in 16:02.

There was also a full programme ofJuvenile Development events, with bigentries in all races. Collum McCourt(Bandon AC) won the Boys Under 11 eventfrom Niall Hogan, (Kilmurray/Ibrickane AC)

and Ben Atkinson, (Carrig na Bfearr AC).Orla O’Reilly (St Coca’s AC) led the wayhome in the Girls Under 11 race ahead ofAnna McCardle (Glenmore AC) andShannon Cotter (West Muskerry AC).

Seamus Ahern (Carrig na Bfearr AC)won the Boys Under 13 ahead of theMoyne AC pair of Jack Hickey and BrianMaher. Natasha Doyle (SLOT) won theGirls Under 13 event from Aine Corcoran(Shercock AC) and Abigail Dunne (NaasAC).

Aedan Rogers (United Striders) won theBoys Under 15 race from Patrick O’Rourke(Kilmurray/Ibrickane AC). Aaron Donnelly

(St Senan’s AC) finished third. Alice Hynes(Swinford AC) led her team to victorywhen winning the Girls Under 15 eventahead of Eva Cummins (Boyne AC) andAmy Clarke (Na Fianna AC).

There was another individual victory forSwinford AC when Tadgh McGinty camehome a winner in the Boys Under 17 event.Swinford AC completed a clean sweep inthis event as Shane Bracken finishedsecond and Willie Hynes was third. AverilDeegan (Ballyroan/Abbeyleix AC) won theGirls Under 17 race ahead of Louise Stack,(Portlaoise AC) and Anna Cleary (NaasAC).

50 Irish Runner

WOODIE’S DIY NATIONAL INTERMEDIATE CC

Michelle McGee led from the start to take the Intermediate title inDunboyne, writes Frank Greally.PHOTO: RAMSEY CARDY / SPORTSFILE.COM

Michelle McGee Andrew Connick

Dean Carroll, Shercock A.C, Co.Cavan, takes an early lead in theUnder 11 Boys 1000m race

WoodiesDIY_Layout 1 26/03/2014 14:02 Page 1

A Dublin Double

Mick Clohisey (Raheny ShamrockAC) and Sarah McCormack(Clonliffe Harriers AC)

delivered on the double for Dublin at theWoodie’s DIY Inter Club & Juvenile InterCounty Relay Cross CountryChampionships of Ireland at Dundalk IT.Dundrum South Dublin AC dominatedthe team competitions with a full sweepof gold medals in the Junior and Seniorcategories.

Mick Clohisey and Gary Thornton(Galway City Harriers AC) raced into anearly lead on the first lap of the 12,000mSenior Men’s race. Defending championSergiu Ciobanu (Clonliffe Harriers AC) wasunable to contain the front runners as hesettled into third place. A stirring battlebetween Clohisey and Thornton ensuedover the six-lap course as both athletes tooktheir turn in the lead. Clohisey made asurge with just over a lap remaining to takehim clear of Thornton. The effort provedsuccessful as the Raheny man powered tovictory in a time of 39:09. Thornton took thesilver medal with 39:19 and Ciobanu wasthird in 39:34. John Travers (Donore HarriersAC) ran strongly to place fourth in 40:12and Brian McMahon (Clonliffe Harriers)was fifth in 40:17.

Dundrum South Dublin won the team titlewith a score of 35 points, a single pointclear of Clonliffe Harriers. The winning DSDteam was; Joe Sweeney (6th), AlanMcCormack (7th), John Eves (10th) andJames Egan (11th). This was a nail-bitingteam contest all the way and it was JamesEgan’s 11th-place performance thatclinched it for DSD. Donore Harriers, led byJohn Travers, won the bronze medals with59 points.

This was a special day for Mick Clohisey,the Raheny Shamrock AC stalwart whoeight years previously had won the NationalJunior Cross Country title in Sligo. Clohiseyhad to fight hard to achieve victory and hecould only relax in the final 100m of theevent. Between them, Clohisey and GaryThornton delivered a most exciting contestthat will be long remembered.

The Senior Women’s championshipproved to be the most exciting race of theday with Sarah McCormack (ClonliffeHarriers AC), Michelle McGee (BrothersPearse AC) and Maria McCambridge(Dundrum South Dublin AC) battling it outfor much of the distance.. Marathon

specialist McCambridgetried hard to shake off theopposition with all threewomen running stride bystride for the majority of the8,000m event.

McGee, who had alreadywon the Novice andIntermediate titles thisseason, made her bid forvictory with one lapremaining. However,McCormack andMcCambridge both dugdeep to stay in contention.McCormack made herdecisive move with a littleover 300 metres remainingand sprinted home to victory in29:41. McGee fought on to hold downsecond place in 29:48, with McCambridgejust behind in third (29:50). DSD, led byMcCambridge, won the team title with ascore of 26 points ahead of RahenyShamrock AC on 31 points and ClonliffeHarriers third on 50 points.

There was another close contest in theJunior Men’s championship between AaronHanlon (Clonliffe Harriers AC) and KevinMulcaire (Ennis Track AC). Hanlon pushedthe pace from an early stage, with Mulcairetracking every move as both athletesopened up a sizeable gap over the rest ofthe field. Mulcaire applied the pressureover the final lap and raced clear to victory

in 19:46, with Hanlon second in a time of19:54. Brendan O’Connor (An Riocht AC)took the bronze medal in 20:54. DSD wonthe team title with 29 points. ClonliffeHarriers placed second on 40 points andEnnis Track third with 55 points.

Sarah Miles (Dundrum South Dublin AC)reeled in long-time leader Clodagh O’Reilly(Annalee AC) to win the Junior Women’stitle. O’Reilly tried hard to shake off the DSDathlete but Miles proved the stronger as shecoasted to victory in 15:32. O’Reilly, fromCavan, took the silver medal in 16:00 withIsabelle Odlum also of DSD finishing thirdin 16:19. Dundrum South Dublin won theteam title with a score of 13 points ahead ofClonliffe Harriers on 36 points.

Irish Runner 51

WOODIE'S DIY INTERCLUBS & JUVENILE INTERCOUNTY RELAY CROSS COUNTRY CHAMPIONSHIPS

Mick Clohisey struck gold in the men's race while Sarah McCormack sprinted tothe women's crown, writes Frank Greally.PHOTO: BRENDAN MORAN, SPORTSFILE.COM

Mick Clohisey, 542, Raheny Shamrocks, on the way to winning the Senior Men's 12000m.

Sarah McCormack (664), won the day.

WoodiesDIY_Layout 1 26/03/2014 14:02 Page 2

52 Irish Runner

WHEN you tell people that you will beattending a co-educational research universitycollege in Oxford, the chances are you'll makequite the impression.

If you mention that it’s Oxford,Mississippi…then maybe not so much! Butfor Ireland's newest and youngest ever sub-four minute miler, Sean Tobin, it was an easydecision.

Tobin, 19, is currently a first-year student atthe University of Mississippi.

The Clonmel native, competing in his firstmile as an Ole Miss Rebel, became the firstathlete in school history to break four minutesrunning 3:59.91 at the Husky Classic inWashington State on Feb. 15. Moreimpressive still is he is only 19 years of age.

Tobin’s feat came in just his secondcollegiate track race, having run in theMillrose Games collegiate relay the previousweekend.

Ole Miss is perhaps best known for theirAmerican college football exploits. It has notbeen much of a destination for Irish athletes.Until now, that is.

"I chose Ole Miss because I believed that itwas a great training environment,” saysTobin. “I believed they had the support team,training partners, and coaches to help mebecome successful.

“I also fell in love with the school and itspassion. Ole Miss is a school that I am proudto represent.”

Tobin's rapid progress surprised manyobservers and the teenager is taking his new-found status in stride.

"I was quite surprised to go under thebarrier this early in my career. I would not

US ROUND-UP

A HIT AT MISS!Sean Tobin, Ireland's youngest sub-four-minute miler, is takingMississippi by storm, writes Joe Conway.PHOTOS: JOHN NEPOLITAN/ARMORYTRACK.COM

DID YOU KNOW…? On the same day Eamon Coghlan won hisfirst Wanamaker on February 2, 1977,another Irishman chased the indoor mileworld record in Columbia, Missouri. Whowas it? Limerick's Niall O'Shaughnessy ofArkansas ran the second-fastest indoor mileat the time (3:55.4), just .4 seconds off TonyWaldrop's then world record.

SeanTobin_Layout 1 26/03/2014 14:01 Page 1

Irish Runner 53

have expected to achieve this for a fewmore years. I was shocked, honestly.

“I arrived at Ole Miss believing that Ineeded a good block of training aftermissing a few weeks and had no real planon an indoor season.

“At any age, to achieve this is a greataccomplishment; but I am very pleased tobe the youngest Irishman ever to do it. Also,to win the race meant a lot. I feel that thereis a lot more to come," says Tobin.

He arrived at Ole Miss with a strongportfolio, having represented Ireland attrack (1500 at the 2012 IAAF World JuniorChampionships), cross country (ninth in2013 European Junior Cross CountryChampionships) and mountain running(30th in 2012 World Mountain RunningChampionships).

Tobin was also fourth in both the 3000 atthe 2011 European Youth Championshipsand the 1500 at the 2013 European JuniorChampionships.

Add to that some strong track times of800 (1:50), 1,500 (3:45) and 3,000 (8:29)and it is easy to see why Tobin had his pickof American universities.

With the Rio Games just two years away,Olympic ambitions now beckon for theClonmel athlete.

"I want to continue improving year byyear. I want to perform at the highest of myability for years to come. My ultimate goal

would be to win an Olympic medal, whilerepresenting my country with the samepassion that I represent Ole Miss and myhome club (Clonmel Athletic Club).”

THE Wanamaker Mile at theMillrose Games it not what isused to be…at least not from anIrish perspective. The 2014version of the race had no Irishinvitees.

That said, let’s not forget CiaránÓ Lionáird's impressive 3:52.10 forthird last year. He’s not in the racethis year as he continues to recoupfrom injury.

American Will Leer won thisyear's race in 3:52.47, with fellowcountryman and mile record holder,Alan Webb running 4:06 in hiscareer finale.

O'Lionaird's performance in 2013not withstanding, the last Irishwinner was Mark Carroll in 2000.

Former indoor mile record holderEamonn Coghlan has the most Irishwins and had the most career winswith seven, until Bernard Lagat

eclipsed his feat. Coghlan did havea presence this year and was theofficial starter for the 2014 race.

The race is no longer held at theiconic Madison Square Garden, buthas moved to the more athlete-friendly Armory, which has aspectator capacity of 5,000.

"Madison Square Garden is builtfor hockey and can onlyaccommodate a small (169 yard)track," Millrose Games meetorganiser Ray Flynn said.

If memory serves me correctly,the Madison Square Garden versionof the event was on Friday nightsand I remember watching the"tape-delayed" version on Saturdayafternoons on RTE. That wasbefore we had cell phones and hadto wait about six months for a landline.

Those were the days, indeed.

WANAMAKER MEMORIES

TOBIN FACTFILEBorn July 20, 1994. Attended ClonmelCBS. Son of Anthony and Angie Tobin.His brother Anthony has won Irishnational medals in race-walking. Hissister, Laura, has won Irish nationalmedals in distance running.

PRs: 1:50 (800m), 3:45 (1500m),8:29.91 (3000m)• Ninth at 2013 European Cross

Country Championships;• Fourth in 1500 at 2013 European

Junior Championships;• 2013 Irish National High School

Cross Country Champion;• Competed in the 1500m at the 2012

IAAF World Junior Championships;• 30th at the 2012 World Mountain

Running Championships;• 2011 Irish National Champion in

cross country and 3000m on thetrack;

• Fourth in 3000 at the 2011European Youth Championships.

- SOURCE: Ole Miss

Running RingsAround Sligo

Sionnach Relay Series, July 26-27Take the concept of a summertimeoutdoor music festival centeredaround a tented village and combine itwith the fun of a 24-hour charityevent. Throw in scenic runs throughstunning landscapes and theopportunity to camp out under thestars with friends and you have TheSionnach Relay, which will be held inSligo on July 26-27. Ireland's first funovernight relay race, The SionnachRelay is the brainchild of PatrickMcCarrick and Liam Dwyer, bothoriginally from Ireland and now livingin Las Vegas.

Accepting 2,400 runners (300teams of eight runners each), theevent is actively recruitinginternational teams as well as Irishparticipants. The Relay is based on ahub and spoke system, each teamrunning four carefully selected loopsaround Sligo. Only one runner hits theroad at a time and each participantruns four times, with each loopcomprising approximately 8K. Theloops have been designed toshowcase the best of Sligo, with theroute taking runners variously viaHazelwood, Lough Gill, The WildAtlantic Way and through Sligo townitself. The race will take a team ofeight runners approximately 25 hoursand is completed when all teammembers have run each of the loops.Entry is currently open and runnerscan either enter as a complete teamor link up with other individualentrants via the Sionnach Facebookpage and on twitter@sionnachrelay.

Teams are being encouraged tothink creatively, with prizes availablefor Best Team Name, Best Costumeand Best Team Tent. During the nightruns the intention is to Light Up Sligowith glow sticks, lights and anythingelse that runners and teams candream up. The official charity of TheSionnach Relay is the Irish CancerSociety.

For more information and to registerplease visit www.sionnachrelay.com

SeanTobin_Layout 1 26/03/2014 14:01 Page 2

Top Action in Athlone

Amy Foster (City of Lisburn AC)

delivered a brilliant winning

performance in the Woodie's DIY National

Senior Indoor Track and Field

Championships at the AIT International

Arena in Athlone to win the Women’s 60m

final in a personal best time of 7.32s. Phil

Healy (Bandon AC) was second with 7.37,

with Niamh Whelan third in 7.65.

Kelly Proper (Ferrybank AC) added the200m to her long jump title the previous day,setting a new personal best and stadiumrecord of 23.5. It brought her total tally ofindoor titles to 16, making her the mostprolific winner of indoor national titles.

Marcus Lawler (SLOT AC) deliveredanother stand-out performance, recording anew national indoor Junior record of 21.19 totake the Senior men’s 200m. Zak Irwin (SligoAC) was second in 21.71 seconds, withDavid Quilligan (Leevale AC) third in 21.94.

Earlier in the day Lawler finished secondin the 60m in 6.95 with Jamie Davis (RahenyAC) recording the same time for third. Therace was won by David Hynes (MenapiansAC) in 6.85. Steven Colvert (Crusaders AC),who recorded a personal best of 6.84 to winhis semi-final earlier in the day, withdrewfrom the final due to a slight injury niggle.

The Men’s 400m proved a thrilling racewith Timmy Crowe (Dooneen AC) andRichard Morrissey (Crusaders AC) leadingthe charge to the break and Thomas Barr(Ferrybank) sitting in behind. Barr made amove down the back straight to take thelead and he powered to the finish winning in47.05 seconds. Crowe was second in 47.51and Morrissey third in 47.56.

Sinéad Denny (DSD AC) was the clearwinner in the Women’s 400m in a personalbest of 54.30. There was a battle betweenreigning champion Shauna Cannon(Brothers Pearse AC) and Ciara McCallion(Clonliffe Harriers AC) down the homestraight, with Cannon taking silver in 55.56from McCallion in bronze in 55.67.

With Roseanne Galligan (Newbridge AC)having to withdraw due to illness, theexpected battle between herself and CiaraEverard (UCD AC) in the Women’s 800m didnot materialise. Everard retained hernational title, winning in 2:06.23.

With the newly-crowned Irish 800mindoor senior record holder Mark English(UCD AC) withdrawing from thechampionships during the week due toillness, the battle for the national title was

wide open, with Niall Touhy (Ferrybank AC)taking the honours in 1:52.24.

David McCarthy (West Waterford AC)dominated the Men’s 1500m, taking the leadwith 800m to go; he crossed the line in3:49.50 with Danny Mooney (LetterkennyAC) second in 3.52.14 and Darragh Greene(Dunleer AC) third in 3:54.85. Claire Tarplee(Dundrum South Dublin AC) took thewomen’s title in 4:30.59 from clubmateSiofra Cléirigh Büttner in 3:32.84.

In the Men’s 3000m it was defendingchampion John Travers (Donore HarriersAC) who set the early pace but Alex BruceLittlewood (Leevale AC) reeled him back into win in 8:02.13. Bruce Littlewood, a formerscholarship student at McNeese State

University, is a native of England and hasrecently come to work in Cork. EoinEverard (Kilkenny City Harriers) won thesilver medal in 8:10.57, with Travers payingfor his early pace, having to settle for third in8:14.73.

In the 60m hurdles Sarah Lavin (UCD AC)delivered another solid performance,running 8.33 seconds to take the title fromCatherine McManus (Celtic DCH AC) whopowered to second in a personal best of8.48. The Men’s 60m hurdles title went to IanMcDonald (Crusaders AC) in 8.22 seconds,from Paul Byrne (St.Abbans) in 8.29 andTom Reynolds (North Down AC) in 8.32.

In the Women’s pole vault Zoe Browncleared a personal best of 4.31m and set anall-comers’ record. The Men’s shot put waswon by Sean Breathnach in 16.15m. KouroshForoughi (Star of the Sea AC) recorded oneof his best jumps in recent times whentaking the national high jump title in 2.15m.Caoimhe King (Aughagower A.C.) wasclose to her best when taking the triplejump title in 12.84 metres.

54 Irish Runner

INDOORS

A number of top athletes played starring roles at the Woodie's DIY National SeniorIndoor Track & Field Championships in Athlone last month, writes Frank Greally.PHOTO: BRENDAN MORAN, SPORTSFILE.COM

Thomas Barr, left, Ferrybank AC, crosses the line to win the men's 400m ahead of silver medallistTimmy Crowe (296) from Dooneen AC and bronze medallist Richard Morrissey, Crusaders AC.

Barr made a move down theback straight to take the leadand he powered to the finishwinning in 47.05 seconds.

“

FosterFORE_Layout 1 26/03/2014 13:59 Page 1

gibson_Layout 1 25/03/2014 12:57 Page 1

AVIVA ALL-IRELAND SCHOOLS CROSS COUNTRY

Six Up for Siofra

PHOTOS: Diarmuid Greene, SPORTSFILE.COM

Siofra Cleirigh Buttner of Colaiste Iosagaincreated a little bit of history on SaturdayMarch 8th as she sped to her sixthconsecutive Aviva All-Ireland Schools CrossCountry title on a challenging course at CorkIT.

The Dublin athlete came home a clearwinner in the Senior Girls event over 2,500m -finishing in 10:34. The Scoil Iosagain runnerhad already won two Junior, two Intermediateand one Senior cross-country individualSchools’ Championships titles prior to herlatest victory which put the final icing on thecake to celebrate a wonderful career to date.Her class-mate Sarah Ui Mhaolmhuire (Miles),finished second in 10:43 and Deirdre Healy(Dublin Institute) was third in 10:52. UrsulineCollege Thurles won the team title.

The Senior Boys race delivered anintriguing contest up front between St Mary’sCollege Drogheda students AndrewCoscoran and Aaron Hanlon, who rantogether for much of the 6,500m event, beforeCoscoran broke clear for victory. In thirdplace, David Harper led Race College inWestport to an historic team victory; the firsttime a college from Connacht has won thistitle.

Paddy Maher (Dunshaughlin CC) wasanother athlete to impress as he coasted tovictory in the Junior Boys’ event over 3,500m,finishing in 12:24. Sarah Healy (Holy Child,Killiney) won the Minor Girls race and SeanCorry (Omagh Christian Brothers) won theMinor Boys’ event. Caoimhe Harrington(Colaiste Poball, Bheanntrai) won the JuniorGirls’ race and Rhona Pierce (Skerries CC)came home a winner in the Intermediate Girlsrace, with Kevin Mulcaire (St Flannan’s Ennis)delivering another top-drawer performanceto win the Intermediate Boys event.

John Coghlan (DCU) and Maria O’Sullivan(Trinity College) won the respective men’sand women’s titles in the Irish University CrossCountry Championships held in conjunctionwith the Schools Championships. They eachled their respective team to victory.

56 Irish Runner

Siofra Cleirigh-Buttner, Colaiste Iosagain Stillorgan, celebrates with her gold medal after winningthe Senior Girls 2500m

Rice College Westport students, top row from left to right, Joe Hastings, David Harper, JackCashman, Sean Flynn, and Eoin Long, front row left to right, Diarmuid McNulty, Aichlinn O'Reilly,and Con Doherty, after winning the team event in the Senior Boys 6500m race

It was a superb six titles in arow for Coláiste Iosagain'sSiofra Cleirigh Buttner, who wasthe undoubted star of the showat the recent All-Ireland SchoolsCross Country Championships,accomplishing a feat unlikely tobe equalled for some time.

Schools_aviva_Layout 1 26/03/2014 13:57 Page 1

Kevin Mulcaire, St. Flannan's Ennis, celebrates winning the Intermediateboys 5000m

Eventual winner Andrew Coscoran, right, and second place Aaron Hanlon,both of St Mary's Drogheda, in action during the Senior Boys 6500m race

St Fintan's Sutton students, from left to right, Eoin Stratt, AndyMcMorrow, Cill Kirwan, Dyl Kirwan, and Kevin Doran after winning silverin the team event of the Senior Boys 6500m

Colaiste Iosagain Dublin students, from left to right, Aoife Nic an Mhanaigh,Muireann de Spainn, Kappa Ni Ghralaigh, Sophie Nic Dhaibheio, and SiofraCleirigh Buttner, after winning silver in the team event in the Senior Girls2500m

Ursuline Thurles students, from left to right, Theresa Ryan, Eileen Rafter,Eimear Loughman, Sylvia O'Donnell, Orla Healy, and Ciara Cummins,after winning the team event in the Senior Girls 2500m race

Mount Anville Dublin students, from left to right, Jennifer O'Brien, MariaO'Dea, Amy Rose Farrell, Ruth O'Shannon, and Julie Ringrose afterwinning the team event in the Minor Girls 2000m race

Irish Runner 57

Schools_aviva_Layout 1 26/03/2014 13:57 Page 2

Young Stars Shine in Athlone

There was an array of excitingperformances across a wide range ofevents at the Woodie's DIY Juvenile IndoorTrack & Field Championships in theInternational Indoor Arena at Athlone IT.There was a terrific atmosphere and a bigspectator crowd attended the two-dayevent.

On Saturday the highly talented Zak Irwin(Sligo AC) powered to victory in the BoysU19 60m in 6.96s, while Sarah Kate Lacey(Kilkenny City Harriers) won the Girls 60m in7.81. The U18 60m titles went to EoinDoherty (Tallaght AC) with 7.01 seconds andRoseanna McGuckian (City of Lisburn) was

impressive in winning the Girls title in 7.71.Gina Akpe-Moses (Blackrock AC Louth)

won the U16 Girls 60m in 7.67s, aChampionship Best performance. Theperformance broke the existing record of7.72 held by European Junior 100m hurdlessilver medallist Sarah Lavin (Emerald AC).There were two Championship Bests set inthe 60m in the U13 age group, with NiamhFoley (St Mary's Limerick) winning the Girlstitle in 8.10 and Mathew Buckley (RatoathAC) winning the Boys title in 8.04.

European Youth Gold Medallist LouiseShanahan (Leevale AC) won the Girls U18400m in 56.4. Paul Murphy (Ferrybank AC)

won the U19 Boys 400m - a newChampionship Best performance of 48.96s.

Schools Cross Country ChampionAndrew Corscoran (Star of the Sea AC)swapped the country for the indoor track ashe won the U19 Boys 1500m in 3:57.04.

Corinne Kenny (St Laurence O'Toole AC)stormed to victory in the Girls U13 600m in1:38.23. The time was another newChampionship Best performance, breakingthe old mark held by Jemma Bromell(Emerald AC) of 1.41.28.

Sinead Burke (St Coca's AC) was a clearwinner of the U19 1,500m race walk in6:43.68,

58 Irish Runner

WOODIE'S DIY JUVENILE INDOOR TRACK & FIELD CHAMPIONSHIPS

It was records galore in Athlone on a weekend that showed Irish juvenile athleticsis in rude health.PHOTO: PAT MURPHY & DAVID MAHER, SPORTSFILE.COM

Juveniles_Layout 1 26/03/2014 14:39 Page 1

Micheala Walsh (Swinford AC) threw15.08m to set a new championship best inthe U17 Girls shot put competition. Thewinning distance broke the old mark heldby Claire Fitzgerald (Tralee Harriers) of13.91m which had stood since 2007.

There was another big throw of 16.78mby James Kelly (Finn Valley AC), who wonthe U15 Boys shot put competition - aChampionship Best performance. AdamSheridan (Westport AC) launched the shotout to 12.80m to win the U13 Boys shot puttitle - another Championship Bestperformance.

Sam Healy (Leevale AC) won the Boys

U19 long jump with a leap of 7.02m. Multi-eventer Elizabeth Morland (CushinstownAC) won the U17 Girls long jump with 5.75.

The action continued in Athlone onSunday with another day of top class actionand exceptional performances by a numberof emerging young talents.

There were four new Championship Bestperformances in the 60m hurdles events.Jason Foley (Lios Tuathail AC) posted 8.19 toshave .01s off the old record held byFearghus Hannon (Tullamore Harriers) since2008. Daniel Ryan (Moycarkey CoolcrooAC) won on the double when he set twonew Championship Best performances in

the U16 60m hurdles (8.14s) and long jump(6.58 metres). Niamh Foley (St Mary's

Limerick) and Miriam Daly (Carrick-on-Suir AC) set new Championship Bestperformances's of 9.58 and 9.20 in theirrespective U13 and U14 60m hurdles events.

John Kelly (Finn Valley AC) dominated theU19 shot put competition with an excellentthrow of 17.80m. The throw improved on theold mark by over two metres - a record heldby Sean Breathnach (15.18m) which hadstood since 1997. Elizabeth Morland(Cushinstown AC) had a very busyweekend of competition, winning threenational indoor titles.

Irish Runner 59

Young brigade lead the way: opposite page: GinaAkpe-Moses of Blackrock AC speeds to victory in theunder-16 girls' 60m final ahead of Lauren Ryan ofDooneen AC and Ciara Neville of Emerald AC. Above, left to right: Sam Healy, Leevale AC, takes offen route to victory in the boys' under-19 long jump;Alanna Lally, Galway City Harriers AC, sprints to adecisive victory in the under-19 girls' 800m final;Enda Minogue, Brothers Pearse AC, in action duringthe under-13 boys' long jump.Left: High Achiever: Elizabeth Morland,Cushinstown AC, during the under-17 girls' high jumpfinal, which was one of three titles the Meath athletewon over the weekend.


60 Irish Runner

Following on from her long jump goldon Saturday, the versatile CushinstownAC athlete won the 60m hurdles (8.55s)and set a Championship Bestperformance in the high jump where shecleared 1.73m.

Donogh Mahon (Gowran AC) excelledin the Boys U19 high jump, setting a newChampionship Best when clearing2.10m. This clearance added 6cm to theold mark (2.04m) held by Barry Pender(St Abban's AC).

Darren Prout (Carrick-on-Suir AC)achieved 13.96m to win the Boys U18triple jump title. The performance added2cm to the existing record of 13.94m

held by Niall Counihan (Dooneen AC).Sophie Meredith (St Marys Limerick)

did likewise in the U14 Girls long jump,setting a Championship Bestperformance with a 5.39m performance.

Zak Irwin (Sligo AC) was back on trackon Sunday after his exciting 60m victoryon Saturday and he delivered a weekenddouble, winning the U19 200m in 21.64. Itwas another top-drawer performance bythe talented young Sligo AC athlete whois coached by Dermot McDermott. VickyHarris (Mullingar Harriers AC) won theGirls U19 title in 24.67.

There was another very impressivedouble in the Boys U18 age category by

Dunleer AC athlete Garry Campbell;who dominated both the 800m (1:55.38)and 1500m (4:07.18) events. KevinMcGrath did likewise at U16 level,winning the 800m in a time of 2:00.21and the 1500m in a time of 4:16.30.

European Youth Olympic goldmedallist Louise Shanahan (Leevale AC)was also back in action in the Girls U18800m after her victory in the 400m onSaturday. Shanahan coasted to victory inthe 800m in 2:16.54 - a class performer.

These Juvenile Championshipsconclude in Athlone on Saturday 29thMarch with the Juvenile Indoor RelayChampionships of Ireland.

WOODIE'S DIY JUVENILE INDOOR TRACK & FIELD CHAMPIONSHIPS

Zak Irwin (Sligo AC) was back on track on Sunday after hisexciting 60m victory on Saturday and he delivered aweekend double, winning the U19 200m in 21.64. “ ”

Speed demon: Zak Irwin, above, of Sligo AC, speeds his way to a decisive victory in the under-19 boys' 60m final in 6.96 seconds. Opposite page,clockwise from top left: Cillian Kirwan, Raheny Shamrock AC, on his way to victory in the under-19 boys' 800m final; Mark Milner, Tullamore Harriers AC,after winning the under-15 boys' 800m final; Lauren Ryan, Dooneen A.C, Co. Limerick, is congratulated after winning the Girls U.16 200m final; Sean Lawlor,Donore Harriers AC, after winning the under-18 boys 200m final; Phoebe Murphy, Clonmel AC, after winning the girls' under-17 200m final.


Irish Runner 61

CHAMPIONSHIPBEST PERFORMERS

BOYS:• U12 60m: 1.Moses Ikpefua

(Tallaght) 8.46 (=CBP)

• U13 60m: 1.Matthew Buckley(Ratoath) 8.04 (CBP)

• U15 1k Walk: 1.GearoidMcMahon (Shannon) 4.20.29(CBP)

• U15 Shot Put: 1.James Kelly(Finn Valley) 16.78,

• U16 60mH: 1.Daniel Ryan(Moycarkey) 8.14 (CBP)

• U16 Long Jump: 1.Daniel Ryan(Moycarkey) 6.58 (CBP)

• U19 400m: Paul Murphy(Ferrybank AC) 48.96 (CBP)

• U18 High Jump: 1.DonoghMahon (Gowran) 2.10 (CBP)

• U18 Triple Jump: 1.Darren Prout(Carrick-on-Suir) 13.96 (CBP)

• U19 Shot Put: 1.John Kelly (FinnValley) 17.80 (CBP)

GIRLS:• U12 Shot Put: Megan Lenihan

(North Cork) 10.20 (CBP)

• U13 60m: 1.Niamh Foley(St.Marys Lisburn) 8.10 (CBP)

• U13 60mH: 1.Niamh Foley(St.Marys) 9.58 (CBP)

• U13 600m: 1.Corinne Kenny(SLOT) 1.38.23 (CBP)

• U13 High Jump: 1.HollyMeredith (St.Marys) 1.51 (CBP)

• U13 Shot Put: 1.Ciara Sheehy(Liscarroll) 11.95 (CBP)

• U14 Long Jump: 1.SophieMeredith (St.Marys) 5.39 (CBP)

• U15 800m: 1.Alex O’Neill(St.Cronans) 2.16.48(CBP)

• U16 60m: Gina Apke Moses(Blackrock-Louth) 7.67 (CBP)

• U17 200m: 1.Phoebe Murphy(Clonmel) 24.66 (CBP)

• U17 1500m: Nadia Power(Templeogue) 4.40.14

• U17 High Jump: 1.ElizabethMorland (Cushinstown) 1.76(CBP)

• U17 Shot Put: 1.Michaela Walsh(Swinford) 15.08 (CBP)

• U19 200m: 1.Vicki Harris(Mullingar) 24.67 (CBP)

• U19 400m: 1.Alanna Lally(GCH) 56.75 (CBP)


62 Irish Runner

WHEN SHAMROCKBLOOMED IN BOSTONFrank Greally talks to his former Irish Brigade team-mate Neil Cusackabout the famous day in 1974 when the Limerick legend blazed tovictory in the Boston MarathonPHOTOS: DIARMUID GREENE / SPORTSFILE.COM & JEFF JOHNSON

MEMORY LANE

HERE were many great days in NeilCusack's illustrious running career,but none sweeter than when he

came striding up Boylston street on Patriot'sDay in April of 1974, to become the firstand only Irish runner to win the famedBoston Marathon. His finishing time that daywas 2:13.39.

As the 40th anniversary of his historicachievement approaches, I meet Neil onan overcast morning in his native Limerickto find him in high spirits as he remembershis day in the sun almost four decadesago.

"Time sure slips away on you, but thememory of winning Boston that April dayforty years ago is something that I stillsavour and I can remember the detail of itas if it happened just yesterday,” saysCusack.

"I remember travelling up to Boston fromEast Tennessee State University, where Iwas on an athletic scholarship at the timeand having my mind already set onwinning the event," he says.

"I remember too, on the morning of therace, meeting Pat McMahon, an IrishOlympian from Clare who had finishedsecond in Boston. And, when he asked mehow I thought I would do on the day, I toldhim that I expected to win the event.

“Pat still lives in Boston and when I lastmet him there, on the 35th anniversary ofmy win, he was still talking about how

confident I appeared on that morning longago and how surprised he was to see meback up my prediction."

Irish RecordWhen Neil Cusack arrived in Boston in1974 he had already made a name forhimself as a top-rated cross country runnerwho had won the American CollegiateNCAA title - leading the field with ease inHouston, Texas in 1972. Still only 20 atthe time of this Houston victory, Cusackwas already an Olympian and he had setan Irish record of 28.45.80 in Munich thatsame summer. In Houston, Cusack also ledan all-Irish ETSU cross country team -known as the Irish Brigade - to silver medalsuccess. His Irish team-mates at the timewere: Eddie and P.J. Leddy, Kevin Breen,Frank Greally and Ray McBride.

Five days after his big cross country winin Houston, Cusack headed for Chicagoand the American open (AAU) CrossCountry Championships. It was there, in asnowstorm by the lakeshore in the WindyCity, that he led the Munich Olympicmarathon gold medallist Frank Shorter amerry dance.

At the finish, Cusack had a comfortablewinning margin on Shorter, but he wasalleged to have marginally run the wrongway around a tree (in blinding snow and onthe instructions of a race official)approaching the finish.

Of course, an objection was lodged byShorter's Florida Track Club, who werelocked in team competition with ETSU,even though Shorter had congratulatedCusack at the finish and acknowledgedhim as a worthy winner. Shorter was, bythen, an American icon following on fromhis Munich Marathon victory and, aftersome deliberation by the appealscommittee, he was awarded the race title.

Over forty years later, Neil Cusack laughsheartily when he talks about the incidentand says: “It does not matter now, for afterall this time I still know who really won thatrace”.

That same year Cusack also won theCanadian Cross Country Championship tocrown a brilliant season.

Going into the Boston race, Cusack'sconfidence was soaring and he had justcome off a successful indoor racingcampaign of eight races, that included8:32 for two miles and 13:12 for 3 miles,on an eleven laps to the mile track in NewYork's Madison Square Garden.

"I knew that I had good speed in my legsand even though my longest training runfor Boston had been just 16 miles, I wasstill confident that I could run a fastmarathon,” he recalls.

Classic DistanceBoston was not Cusack's first outing overthe classic distance, as he had already

T

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Irish Runner 63


posted a 2:16.18 effort in Atlanta, Georgiaa few years previously as a 19-year-old.

"I ran that race in Atlanta on pureimpulse and, at the time, it was a worldbest time for a 19-year-old,” he says.“Running that marathon gave me someinsight of what it was like to tackle thedistance and, going into Boston, I had nofear at all about what lay in store.

“At that point of my career, I put nolimits on myself. I trained hard and Iexpected good results on the back of thathard training."

Cusack arrived on the campus of EastTennessee State University in the Autumnof 1970 after being offered a half-scholarship by the late Coach DaveWalker, whose Limerick Athletic Clubcontact, Ronnie Long, had recommendedCusack as a fine emerging talent. Becausehe had to pay for his own meals during hisfirst year at ETSU, Cusack had to juggletwice a day training with attending classesand putting in demanding shifts in thedish-room in the University Cafeteria,where he earned the money to helpsustain himself.

On his first outing in the US CollegiateCross Country Championships, Cusackstruggled to finish 186th - and got toknow the feeling of going full-tilt while thefield swept past. It was a feeling he didn'tenjoy and he vowed to do better.

A year later he posted seventh in thenationals, before going on a year later towin the title outright.

"It took me a good year to adjust totwice a day training at ETSU and, when Icame home for the Summer holidays in1971, I had no intention of going back toETSU," he says.

"Looking back now, I think I was prettyhomesick that first year; but, by the end ofthe summer in Limerick, I was again eagerto give it another go in Tennessee."

String VestThe night before the Boston race, Cusackremembers sitting in his hotel room in thecity sewing a shamrock crest to the StBernard string vest he was going to wearin the next day's event.

"Ron Hill - who won Boston in 1970 -had made the string vest a popular pieceof apparel wear for marathon runners andI had my Irish Dunne's Stores version ofthe string vest with me in Boston,” saysCusack.

"Although East Tennessee StateUniversity had paid my air fare to Boston, Iwas determined to run the race wearingan emblem of my country. That is why Idecided to sew on the shamrock to thefront of my vest."

The day after that famous Boston victoryCusack was delighted to see his pictureappear on the front page of the New YorkTimes - a photo that showed him crossingthe finish line in Boston, arms upraisedand the shamrock set proudly on hischest.

"I never fully realised how big a deal itwas to win the Boston Marathon until Iactually achieved that victory," saysCusack. "I just wanted to test myself at themarathon at that time and I picked Bostonbecause it suited my racing schedule.

“My win in Boston received huge mediaattention at the time - way beyondanything I expected. The famousnewscaster, Walter Cronkite evenbroadcast my win on the USA national TVnews that day. It was just incredible thetype of media attention I received."

Cusack told the press after the racethat he was going to celebrate his victorywith a few beers and, for several weeksafter his Boston victory, many letters andcards of congratulations - most of themsimply addressed Neil Cusack-BostonMarathon - landed at East TennesseeState University Post Office from Irishpeople all over the United States…with

anything from five to twenty dollarsincluded for a beer to celebrate the victory.

"I can only smile when I think back on itnow," Cusack says.

"Every day for about a month the mailkept arriving for me at ETSU. My Bostonwin seemed to mean a lot to some Irishimmigrants and second-generation IrishAmericans and I received some lovelyletters and cards at the time, most of themwith some dollars included to buy me thecelebratory few beers that I hadmentioned at the post-race pressconference in Boston."

Incredible SupportThat day in Boston in 1974 Neil Cusackhad a race plan that he executed toperfection. He held off the pace for the sixmiles; but, by half-way, he had surged intothe lead and was over a minute ahead ofthe field.

"The spectator support along the coursethat day was incredible," Cusackremembers. "The crowds lined the raceroute from the start in Hopkinton all of the26.2 miles to the finish and lifted me allthe way - especially after I took over thelead."

64 Irish Runner

I always wanted to come back to Ireland and my nativeLimerick – a place that has always been my home and myheartland

“

MEMORY LANE


Cusack found the final mile alongBoylston Street tough going, but with thefinish in sight he drew on all of thestrength, speed and stamina he had builtup while training in the hills of Tennesseeto maintain his pace and hold on to hislead all the way to the line.

"It was a real sweet moment when Icrossed the finish line in Boston - amoment that is still exciting when I thinkabout it,” says Cusack.

He had been on 2:09 pace going up thefamous Heartbreak Hill in Boston, between18 and 21 miles.

"The pace just found me out over thefinal miles, but I was happy to win - nomatter what time I ran," he says.

Behind him, in second place, Americanrunner Tom Fleming shed bitter tears ashe failed for the second time to win the bigevent.

When he finished the race in Boston,Cusack received a medal and he travelledback to East Tennessee State University toa hero's welcome. There was no big prizemoney in Boston that year and Cusackmissed by just a few years the big moneythat would later become the norm at cityevents like New York and Boston.

Huge ImprovementThat day in 1974, a certain Bill Rodgersfinished in 14th place behind Cusack andhe would later become one of the mostsuccessful marathoners of all time -synonymous with the Boston and New Yorkevents.

In 1975, Rodgers came back to winBoston for the first time in a then USrecord time of 2:09.55 - a hugeimprovement on his 2:19.34 posting theprevious year.

"I think that Bill Rodgers really knuckleddown to hard training after the 1974 race,"says Cusack. "He found a great coach inBill Squires and he concentrated on longintervals - mile repeats and long trainingruns too."

For most of his own athletics career NeilCusack was self-coached and even atETSU it was he who radically changed thetraining mold in agreement with CoachDave Walker.

"When I first arrived at ETSU, CoachWalker would have us running thirty laps ofthe track at 6.30am,” Cusack remembers."I was only a few weeks there when Isuggested it would be a better idea if weused the roads around the campus for

those early morning runs and CoachWalker was happy to take up mysuggestion.”

Cusack's dedication to hard work soonearned him full scholarship and so it washe and Coach Dave Walker who jointlyshaped most of the training programmes atETSU for the next few years.

I can still see Cusack throwing his TigerCub racing shoes over the fence by thetrack as our Irish Brigade group headedout on an 11-mile training run in theTennessee hills in the Fall of 1972.

I remember too watching in awe as, onour return from the run, he proceeded toreel off 10 X 400 meters - averaging 64/65seconds each with short recovery too. AndI remember the shock I felt when heinformed Ray McBride and myself thatwithin a few weeks we would be expectedto follow suit.

Neil Cusack always trained and racedpassionately - rarely slower than 5.30 permile and with a fervour I have rarely seenin anyone else. He could lower a pint, orbelt out a song with the best, but he wasalways out on the road for that 6.30am firsttraining session of the day.

Running to him seemed like a songwhere he had heard the tune and put hisown brilliant words to the music.

Another HighCusack hit another high when winning the1981 Dublin Marathon in 2:13.59. Hecompeted for Ireland in the World CrossCountry Championships on 13 occasionsand won national track championships at5,000 and 10,000 metres.

When he married Imelda O'Connor in1979, Neil had the diamond from hisBoston medal mounted on the weddingring for his new bride.

Today Neil and Imelda live happy andcontent in Limerick where they have raisedtwo sons, Neil and Tony.

"A number of the Irish Brigade memberslike Eddie Leddy, Kevin Breen, Ray Flynn,Louis Kenny and Tommy McCormacksettled in America, but I always wanted tocome back to Ireland and my nativeLimerick - a place that has always been myhome and my heartland," Neil says.

Neil is delighted that his native city ofLimerick has now created and named arunning trail in his honour and he is nowmaking a come-back to running again aftera short lapse.

He is back running a few steady miles inthe mornings and on these runs in CratloeForest - his old training ground - he tellsme he often thinks back on a career thathe believes has been truly blessed…onethat no amount of money could ever buy.

Irish Runner 65

It was a real sweet moment when I crossed the finish linein Boston – a moment that is still exciting when I thinkabout it

“


66 Irish Runner

A NOBLEEFFORT

At 31, Gavin Noble has been competing intriathlons for over 15 years and has held Ulsterand Irish Championship titles over everydistance from schools to Senior levels. He has animpressive list of results, including British YouthChampion, European Cup Winner, 7th inEuropean Cup Standings, twice aCommonwealth Games representative anIronman 70.3 win in 2013 and 23rd in London asIreland's first male triathlon representative at theOlympic Games.

Recently, Gavin announced his retirement fromITU Elite Series racing, having taken up theposition of Global Sports Marketing Manager forTriathlon with Specialized Bicycles

Triathlon: Interview

PHOTOS: PAT MURPHY, BRIAN LAWLESS, STEPHEN MCCARTHY,SPORTSFILE.COM

gavinnoble_Layout 1 26/03/2014 13:52 Page 1

You' re retiring. Why?R etiring is such an ugly word! I like to thinkof it as ' I am giving importance to somethingelse rather than full-time training. And assuch I won' t be in good enough shape tocompete properly! I will still keep fit; race fora challenge; the racing is just not a priority.

What do you plan to do nex t?I am working for Specialized in G lobalSports Marketing

H igh point and low point of your triathloncareer?The high point was definitely the LondonOlympics. Not my finishing position, but Iwas very proud of the way I went aboutmaking the line and executing a strategy.The low points were injuries; especiallybefore the European C hampionships inAthlone, when I had to pull out beforehand.But let' s not dwell on low points!

Any maj or regrets or unfinished business?I have no regrets. Being an elite athlete isawesome but I wouldn' t say ' glamorous' , soyou must understand that not everything isgoing to go your way. You make choices andlearn from them all the time. I maybeshould have raced more non-drafting and7 0 .3 events, as I think I would have beensuccessful there in terms of income; but if Iam honest it didn' t have the same appealfor me as ITU racing.

What do you think you brought to the sport?My blog. Only joking! I always worked topromote Triathlon in Ireland. I always had agreat relationship with race directors andteams and promoted our races withinIreland and internationally. Within the Irishteam I maybe brought a bit of a ' R oy K eane'attitude! Admittedly I could be quite difficultsometimes but I think I was respected forthat amongst the athletes who knew I

always had their best interests at heart. Atsome points we needed to be better in allaspects.

I was hungry to race internationally. I hadno real interest in being a big fish in a smallpond, with all due respect. I would putmyself into environments that were outsidemy comfort zone and train with athletes whowere better than me.

I did my own thing very much until C hrisJ ones arrived and set up the structures thatwe see today. I think the best athletes infuture generations will be a mix of myself,while being brought through the newsystem. I just hope they don’t get toocomfortable with having everything done forthem. I hope athletes learn from what I didand how far that got me, then look tosomeone as talented as Aileen [ R eid] andlearn from her career path, the choices shemade and aspire to emulate her.

Was the loss of S ports Council funding afactor?Not in any way. I wouldn' t say I ' lost it' . I didnot chose to do the races last year thatmeet the criteria. I was very well supportedby the Sports C ouncil for many years but Iwanted to try different races. Ineeded a year off the circuitto recharge, to recover frominjury. I never saw funding asthe be-all. Triathlon Irelandwould support me if i neededit - and I have great sponsors.So I always knew I would notbe funded initially at thebeginning of the season.

What has changed in triathlonduring your involvement - inI reland and globally?Everything! Post-Sydney andthen again post-Beijing thedepth and speed of racinghas increased internationally.I would have been winningmore races in the ‘ 9 0 s forsure. I don’t think people canever grasp the speed of theswim, bike or run ( andparticularly the bike out of theswim) if they have neverraced in a World Series race.In Ireland we have muchmore races and they havemuch higher numbers ingeneral. When I was youngerthe best races were in theNorth but there has been abig shift in that regard. Thenumbers are higher, but I

would not say the level of domesticcompetition is any higher than it was when Istarted in the Men, but it is in the Women' sraces. With the increase in number of racesI don' t see the better athletes racing eachother as much, though. Too many of the bigraces have wave starts too and sometimesthe best athletes are not in the same waves,which makes the racing different and in myopinion, as a spectacle, poor.

H ow do you see the future of I rish triathlon?I hope it continues to grow and I think itwill. It is thriving in every area. It would begreat to have more international racesobviously, especially for the youngerathletes. We need some draft-legaldomestic events and I hope schoolscompetition comes back.

What would you have done if not triathlon?I would have played centre midfield forNewcastle United; a holding player andprobably a little bit dirty!

Anything you want to get off your chest?A little layer of fat that is slowly replacingsome muscle I once had there.

www.triathlonireland.com

gavinnoble_Layout 1 26/03/2014 13:52 Page 2

Your sporting background before triathlon?I have been swimming with Sundays Well since Iwas 11 and began running cross-country withmy secondary school Coláiste Chríost Rí in thirdyear. I played hurling and football for a while withSt.Finbarrs, but decided to concentrate ontriathlon at the age of 14.

When and where was your first triathlon - and howdid it go?I took part in relays in the Youghal Triathlon in2006 and 2007 (swim leg) and decided to tacklethe whole triathlon in 2008. I was a lot tougherback then; I didn't wear a wetsuit and I used mymountain bike for the cycle leg! I crossed the linein 142nd position at only 13 years old. I wasimmediately hooked on the sport.

Which is your strongest discipline of the 3 - andyour weakest?I was always a strong swimmer, but once Istarted training with Donie Walsh at Leevale AC Inoticed a massive improvement in my running.Cycling would have been my weakest leg at thestart. I've recently started cycling with TeamAquablue and with the guidance of Timmy Barryall things are moving in the right direction. Isuppose I'd consider myself consistently averageat all three.

What has been your best result to date? Without doubt the Athlone Junior European Cup.A silver medal in front of a home crowd - and totop it off it was my first European Cup medal. Tome, it was one of the most important races of theyear, only amplified by the fact it was a chance toperform in front of the people who've beensupporting me all the way up.

Describe a typical training week At this time of year the majority of my training islong aerobic base work. Building a solidfoundation in the winter and increasing the pacetowards race season. Nothing fancy, just honesteffort. Every week is different, depending on mytime schedule with college/work.

Favourite session? My favourtie session would have to be 1,000mreps on the track, typically two weeks before themain race of the season. Peak condition, cruisingaround the track and feeling great.

68 Irish Runner

Triathlon’s Rising Stars

Your sporting background before taking uptriathlon?I was swimming before I was able to walk! Icompeted regularly in regional and nationalgalas. I also took up surf lifesaving beforestarting triathlon.

Was there an Aha! moment for you?Instead of sticking with one sport, I decidedto take up another two.

When and where was your first triathlon?My first triathlon was in my home town ofTramore, Co.Waterford in 2010. I finishedsecond in the Junior category at the age of 14.

Which is your strongest discipline of thethree?My strongest discipline of the three would bethe run. I like being out of my comfort zoneespecially on the run.

Weakest?Although my background was swimming, it isnow my weakest discipline of the three.

What has been your best result to date?My best result to date was finishing 25th inmy first Junior European cup in Aguilas,Spain in 2012. I also finished 3rd in a BritishSuper Series race in Sunderland.

Describe a typical training weekMonday-Friday: Swimming 5:00-7:00amCycling 2 or 3 times a week, max3hours.Running 2 times a week at themoment.

Favourite session?My favourite session would have tobe a swim test set of 100m, race startstraight into 3x300m, best average. Ithurts.

Least favourite session?I dont have any; every session I do I enjoy.

What are your ambitions in triathlon?My main life goal is to compete at theOlympics. Looking at my age now and theage profile of triathletes who have competedin the Olympics, it will hopefully be 2024!

Targets for 2014?A consistent Top 20 or better position inEuropean Cup races, and qualification for theEuropean Championships and Worlds.

Do you have a triathlon hero or particularinspiration?I would say Javier Gomez is my inspiration intriathlon. I love the way he can race both longdistance and Olympic distance and havesuch consistency.

Where are you now?At the moment I'm trying to

improve my swimmingand trying to stayinjury-free for 2014.

What do you thinkabout on the bike?Mainly food

KIERAN JACKSONWaterfordMultiple domestic race wins and representation atinternational races.

CHRIS MINTERNCork67th, Junior World Championships (crashed),

ETU Athlone Cup Silver, 2012 London Triathlon

Silver, Intervarsity National Champion, multiple

international top 10s and domestic National

Series wins.

With a new generation of Juniors poised tomove into the Senior ranks, the future of Irishtriathlon is in good hands. But what makestomorrow’s multi-event heroes tick? We letthree of them answer in their own words

JuniorTRI_Layout 1 26/03/2014 13:50 Page 1

Least favourite session?Would definitely be 10x1,000m @15mins inthe U.L pool a couple of years ago. Mentallytough more than anything else; it's hardenough to do 10x1000m reps running, nevermind swimming!

What are your ambitions in triathlon?I want be a consistent performer as a SeniorInternational and compete in the OlympicGames.

Targets for 2014?Break into the Senior international scene withsolid performances at British Super Seriesraces and European Cup events. This year I'mmoving from the Junior sprint distance (750mswim, 20km bike, 5km run) up the Olympicdistance (1500m swim, 40km bike, 10kmrun). This will require a lot more strength, butit's a challenge I am embracing.

Do you have a triathlon hero or particularinspiration?I wouldn't have a triathlon 'hero', but RobertHeffernan would be a big inspiration. It's greatto see a World Champion walking around thestreets of Cork.

Where are you now? In the Boole Library in UCC trying to think ofother things to do to avoid studying.

What do you think about on the bike?When I'm with a bunch I'd just chat with thelads, but when I'm alone I'm usually justplanning ahead on what to do for the rest ofthe day, where to squeeze in other sessions/study/recovery time. I do a lot of planning andanalysis when I'm out on the bike alone.

Irish Runner 69

Your sporting background before triathlon?I was sporting mad from a young age andplayed GAA, rugby and some tennis.

Was there an Aha! moment for you?Realising that I was depending on myselfrather then depending on others; for thefirst time it was down to me, as triathlon isan individual sport.

When and where was your first triathlon -and how did it go?My first triathlon was the Joey HannonTriathlon in Limerick 2009. It was thehardest thing I had ever encountered atthat time.

Which is your strongest discipline of the 3 -and your weakest?My strongest would have to be swimming.I swam competitively from a young ageand have just progressed since. Myweakest is running, I’m a big guy and carrymore weight then other triathletecompetitors.

What has been your best result to date?20th in the Junior World Championships inLondon 2013

Describe a typical training weekMy typical training week consists of 30hours including swimming, cyclingrunning and two gym sessions. I swim fiveearly morning sessions with the LimerickHPC swimmers. We cover anything from5-7km per session. I have 4-6 runsessions with threshold runs,easy runs,long runs and a speed session. I cycleanything from 150km-250km a week.There are also two S&C sessions fitted induring the week.

Favourite and least favourite sessions?My favourite session would have to be24x100m step test in the pool, it’s fast andreally tests your fitness. It always dependswhat the weather is like. There’s nothingworse than going out for a four-hour bikeride when its raining from the start. It’shorrible.

What are your ambitions in triathlon?This year is my first year U23 as last year Iwas a Junior. I will be racing Olympic

distance which is a big step up from thesprint distance. I hope to progress into thesenior ranks and eventually make theOlympics.

Targets for 2014?Again it’s my first year as an U23 athleteso its not going to be an easy year but Ihope to race some European Cup racesand qualify for the U23 EuropeanChampionships.

Where are you now?I’m currently studying at the University ofLimerick. I’m living with five other athletes,both runners and swimmers. I also do allmy training here.

What do you think about on the bike?You can have days where you think aboutnothing, and other days where you thinkabout everything. If you surround yourselfand training around good people, its a loteasier and doesn’t get you thinking asmuch.

AARON O’BRIENLimerick20th, Junior World Championships, National AquathlonChampion, 2012, London Triathlon Winner, multipledomestic National Series wins.

www.triathlonireland.com

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70 Irish Runner

PREPARE TO SUCCEEDYou’ve done the training; now make the most of your racing. Stephen Delaney,National Development Coach with Triathlon Ireland, offers his with race-day tips

SWIMThe first minute of my first triathlon wasundoubtedly the scariest time I have everexperienced in sport. I had positionedmyself at the back of the pack of swimmers- or so I thought - and planned to ease intothe swim and then move on to my morefavoured disciplines. Within seconds I wasswamped by arms, legs and bodies. Twentyseconds into the race I was desperatelylooking for the support kayaks. All thiscould easily have been prevented by a littlepreparation and planning. I had beentraining on my own, so had no experienceof even being in a lane with more than acouple of other recreational swimmers.

Swim TipsPractise floating starts with as many as willfit in a lane. When you think no more will fit,get another swimmer. Having started withjust one line add a second line of fasterswimmers.

Practise swimming with your eyes closedwhile staying straight and also learn toincorporate a sighting stroke into yourswimming. You cannot trust those aroundyou to go in a straight line. If you get achance at a race, be sure to find a largerobject than the turn buoys to sight off. Inchoppy water you may only get theoccasional look at the buoys, but if thereare obvious markers like houses, trees,mountains behind, use them.

Learn to stand up quickly. This mightseem simple enough, but most of the timewe finish our set, stay by the wall for a whilechatting and then slowly emerge from thepool. If you have been swimming straightfor 15 minutes and jump out of the wateryou can expect your legs to turn to jelly -especially if you have not been kicking, justletting your wetsuit do all the work. Sopractise at the pool, getting your exits rightand plan on kicking strongly to get theblood flowing to your legs as you gettowards the end of your race swim.

Don’t forget to practise taking off yourwetsuit; planning and practise can saveseconds and even minutes that you spendhours training to save off your moving time.There are numerous online videos to

demonstrate or ask a clubmate or localcoach to help out.

BIKEWith another winter of not too bike friendlyweather behind us many athletes havespent most of their time on a turbo ratherthan the open road. Spending timesubjected to the wind and rain and in agroup setting will help prepare for havingbikes flying past and reacting to ridersmoving around as you pass them. Mostcourses will have a turn point where ridersbunch up under braking and you will needto develop cornering and braking skills toensure you lose no time and even gaintime.

Bike TipsTry to do some of your training in a group.Triathlon in Ireland is primarily non-drafting, but that does not mean you will bealone on the road.

Find a stretch of closed road or a carparkand practise your braking and cornering.Start on your own and then in pairs. Youcan use road markings or spare waterbottles to define the width of the road andthe start of braking zones.

RUNOnce you get your legs working again thereis nothing to stop you now. And that

moment when try to run can be anotherleap into the unknown. Even experiencedtriathletes can get that jelly-legged feelingas they leave transition. Again, prepare byincorporating brick sessions into yourtraining.

Run TipsNo new shoes. Use only shoes you havetrained in to avoid blisters and other farmore serious injuries. If you plan on usinglock laces, make sure you have trained withthem also.

Your first race is not the time to decide toact like a pro and run without socks for thefirst time. Train without them as well.

Finally, practise your transitions andpractise in a group if possible. We can allclimb smoothly onto our bikes and take offa wetsuit in a wide open space with nodistractions. Build your confidence and skillby building the group size and increasingthe pace in training. You need to be able tomount and dismount in a straight line toavoid colliding with other athletes; keeplooking ahead, not at your shoes. Thinkabout which side of your bike you will runon and plan to lay out your gearaccordingly. You do not want to have to runaround your bike after racking it to get toyour shoes. In practise, go through thewhole procedure of transitions, includingtaking off hat and goggles or helmet.

Triathlon: Training

TriTRAINING_Layout 1 26/03/2014 13:50 Page 1

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This new event with a global catchment willstart against the scenic backdrop of theMacGillycuddy’s Reeks mountain range andwill feature stunning ocean views, dramaticlandscapes and historic towns and villages.

The runners will line up inside the KingsBridge entrance of Killarney National Park,directly across the road from St. Mary’sCathedral. At exactly 11am on May 4 theywill exit the park, turn left and begin theiranti-clockwise run around the world famousRing of Kerry.

Competitors will enjoy some of the mostbreathtaking views from any running coursein the world; including landmarks such asCarrauntoohil - Ireland’s highest mountain,coastal scenery, Waterville’s Charlie Chaplinstatue and Killorglin, home of the historicPuck Fair.

Competitors will exit the park, turn left &run along the Port Road (R877) beforeturning left again after 500m at the round-about onto the N72 (beginning of Ring ofKerry route). They will remain on the N72for the rest of the run.

The route is undulating, combining flat

sections with gentle climbs and descentsand will pass through the towns of Killorglin,Cahirciveen and Waterville.

For full details see below and check outadvert on page 73.www.wingsforlifeworldrun.com

WINGS FOR LIFE WORLD RUNRING OF KERRY COURSE

EDGE_Layout 1 26/03/2014 13:40 Page 1

72 Irish Runner

CHECKING THE PULSEPatricia Murphy profiles Pulse Triathlon Club, established in 2003

It’s easy to see how Pulse Triathlon Club hasbeen such a vital success over its ten yearhistory. An initial core of five friends,including founding member Dave Adams, hasblossomed into 284 athletes of all levels ofability, with an ethos of encouragement andchange for all members.

Over the years, the club has celebratedthe many successes of husband and wifemembers Joe and Aoife Lynch, Mark Horanand brothers Colin and Neill Bolger - alongwith plenty of thrills and spills from age-groupers.

The key club event of the year is the PulseSprint Triathlon at the glorious Port Beach,Co Louth, which has been hosted theresince 2009, making national series status onthree occasions. Three aquathlons at BullWall, Clontarf are well attended, with plentyof opportunities to practise transition skillsand get some additonal coaching.

A vibrant and expanding Youth section,with 30 junior members, brings newcoaching challenges and opportunities forthe club. Fully-coached training sessionstake place monthly, plus the very successfulSplash and Dash series for 10-15 year oldsat Bullwall.

Twelve weekly training sessions arescheduled in various locations aroundDublin; most of them coached by club

members, drawing on the wealth of skillsand resources within the club. The clubruns and actively encourages members toattend the extra courses laid on as part ofthe club’s development: First aid, life saving,kayaking, triathlon coaching, swim coachingand bike maintenance are all on offer atvarious times of the year.

Triathlon: Club

Pulse Triathlon ClubEstablished 2003

Committee:Kathy Grassick ChairpersonHilary McKeown TreasurerSuzanne Lovely SecretaryRachel Eager MembershipDavid Adams DevelopmentJarlath Keaney CommunicationsAlison Benson EventsColin Bolger TrainingKieran Hopkins Sponsorship

www.pulsetri.com

Full Membership €55Student Membership €30

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Gold on the Double in Bolton

There were thrilling individual victories for two young Irishathletes, Caoimhe Harrington (Colaiste Pobail, Bheanntrai)and Paddy Maher (Dunshaughlin Community College) atSaturday's SIAB International Schools Cross Country eventin Bolton and silver and bronze medal success too, forKevin Mulcaire (St Flannan's, Ennis) and James Maguire (StBenildus, Dublin) in their respective Intermediate andJunior Boys events.

Caoimhe Harrington delivered a top-drawer performance towin the Junior Girls race in a close finish with England's JosieCzura, who she just edged out approaching the finish line.Harrington also led the Irish Junior Women team to a thirdplace finish behind England and Scotland.

This early victory by Caoimhe Harrington helped to inspirePaddy Maher to achieve victory in the Junior Boys event.Maher, who was running in his first international, raced into anearly lead and was closely followed by his Irish schools team-mate James Maguire. However, it was Maher who had thefaster turn of pace and he soon surged clear of England'sMatthew Willis and James Maguire and went on to finishstrongly. The Irish Junior Boys team led by Maher and Maguire,won the silver medals behind England. It was a day of specialcelebration for the Maher family as Paddy's father, TommyMaher is a former Irish Senior international cross-countryrunner who also finished third in the Dublin Marathon on twooccasions.

The final race of the day was the Intermediate Boys eventand here Kevin Mulcairefrom St Flannan's Collegein Ennis delivered anothertop-class performance totake the silver medalbehind the winner, BenDijkstra of England.Mulcaire also led the Irishteam to silver medalsuccess behind Englandand ahead of Scotland.

74 Irish Runner

SCHOOLS INTERNATIONAL

Young Irish athletes achieved double gold at the SIAB International Schools CCPHOTO: CHRIS TOFALOS/CTP PHOTO

Above: The Irish Schools team in Bolton with manager Athony White. Paddy Maher (41) forces the pace up front.Below: Caoimhe Harrington (33) also struck gold.

schoolsINternational_Layout 1 26/03/2014 13:45 Page 1

Presents an Evening With

Neil CusackWinner of the Boston Marathon 1974

Date: Good Friday – April 18thVenue: The Gibson Hotel, at The PointVillage, Dublin 1Time: 8pm

This evening of special celebration of Neil Cusack’sfamous Boston Marathon Victory of 1974 will includean on- stage interview with Neil Cusack followed by anaudience Q & A session – followed by a Running Forum.With special guests.

Admission is €10 and early booking is advised.For booking details email: [email protected],please put Boston in subject area.

75_cusack_Layout 1 26/03/2014 14:33 Page 1

This year’s Ballycotton ‘10’ was won bySergiu Ciobanu, who completed a four-in-a-row with a personal best time of 48:58.Going sub-49 minutes is no mean feat, butit doesn’t even rank Ciobanu in the all-time top 40 performances in Ballycotton.The women's race was won by SiobhanO’Doherty in 57:32. This time is outsidethe all-time top 20 women's performancesin Ballycotton. Are these indicators ofwhere Irish men's and women's distancerunning is currently at?

It is easy to get wrapped up in thenostalgia of how times of 20 and 30 yearsago were faster than today. Taken inisolation, the Ballycotton ‘10’ is a window onthe standard of Irish distance running, notjust in the present but also the past. As thecourse has not changed in 37 years,Ballycotton is an accurate barometer whenthe times of this year are compared withprevious times - and the statistics make forinteresting reading.

The popularity of the race is greater thanever, but the elite performances are a longway off the times of yesteryear.

This year was the first time that 49 minuteswas broken since 2005, when DaveMitchinson (Newham & Essex Beagles) wonthe event in 48:26. Another notable factor inthe 2005 race was that the next two finisherswere within ten seconds of the winner, withSeamus Power in 3rd position. All three makethe all-time top 40 which has not beenupdated since the 2005 race.

Why then are the winning times of recentyears not challenging those top 40 all-timeperformances? Is it simply a case of notenough of the elites turning up to mount achallenge? It would have been a fairassumption that Sergiu Ciobanu was goingto attempt to retain his title this year. Did thisscare away any would-be challengers?Ciobanu's winning time of 48:58 was morethan two minutes ahead of runner-up andformer winner of the race Alan O’Shea, whoposted 51:06

Is the fact that there are so many otherraces on the calendar now also a factor?Perhaps the standard of athlete is as good asthose of the heady days of the 1980s and1990s, but there are more races to choosefrom today and the annual Ballycotton ’10’ isjust another race. It could be argued that the

abundance of road races has dilutedcompetition at the top end.

The Ballycotton ‘10’ winners’ prize of €500is not insignificant, but is it enough to attractthe current top Irish distance runners? TheFIT Magazine 10K in Dublin on the same dayhad €800 on offer for the winner. JohnWalshe, the Ballycotton ‘10’ Race Organiserbelieves that money is not necessarily a bigfactor. He feels it has never been a factor inBallycotton. There has never been sufficientincentive offered to entice the big namesand even when Nike was on board as titlesponsor, the prize money was not excessive.John Walshe points out that a more pertinentpoint may well be the lower number of trackraces that the top road men are running. Thistheory is borne out by taking a closer look atthose who are already listed in theBallycotton all-time top 40.

Closer examination of those top-40

performances shows that 19 of these timeshave been set by five Irish athletes; foureach for Liam O’Brien, Robert Costelloe,John Griffin and Noel Berkeley and three forJerry Kiernan. All were homegrown athleteswho kept coming back for more. The last ofthese times was set in 2000 and since thenSeamus Power is the only Irish addition tothe top 40; by virtue of his 2005 win.

A common denominator of those athletesmentioned above was the fact that they wereall competitive on the track. Liam O’Brienwas a multiple national champion in the3,000m steeplechase and former nationalrecord holder for the distance with 8.27.Noel Berkley won six national 10,000 metrestitles with a personal best time of 27:55 and aPB of 13:32 for 5,000m. Jerry Kiernan maybe best remembered for his ninth placefinish in the marathon in the 1984 LosAngeles Olympic Marathon, but he alsonotched up a sub-four minute mile, plus anational 10,000m title. Kiernan, who is nowcoach to Sergiu Ciobanu, is a formernational record holder for 3,000m. RobertCostelloe also won a national 10,000m.Seamus Power, again a national 10,000mchampion, and the most recent addition tothe Ballycotton all-time top 40, has personalbest times of 28:18 and 13:31 for 10,000mand 5,000m respectively.

Even if the entire current crop of top Irish

76 Irish Runner

ROAD

Winning times in Ireland’s top road races are well down on what they used to be, saysDavid O'Dwyer. The Ballycotton 10-mile proves to be a good barometer.Photos: John Hennessy

Why are the winning timesof recent years notchallenging those top-40all-time performances?

“

Road Standards in Decline

Ballycottong_Layout 1 26/03/2014 13:44 Page 1

distance runners was to race in Ballycotton,would they be able to push hard enough tobreak into that all-time top 40? A few oftoday’s top distance runners can run 28:30for 10,000m, but they are not racing againsteach other on the roads.

Noel Berkeley, winner of six Ballycotton 10titles, believes that the decline in times is notjust an Irish phenomenon. He contends thatthe trend is the same in the England and theUSA - with the odd exception. Berkeleythinks that there are a number ofcontributing factors, from lifestyle changes tothe dearth of good coaches - in this countryat least. He also feels that over-training byathletes may be as much a problem asunder-training.

“Anyone can put in 100 miles a week, butit is quality as much as quantity that matters,"Berkeley said.

Liam O’Brien is of a similar opinion, “How

many runners are training twice a day? Howmany reps are they doing in sessions? It isprobably 12 to 15 as opposed to 25 to 30,"O'Brien said.

Both Berkeley and O'Brien believe thatsocietal changes are also a factor. “Ingeneral terms we are a bit softer," NoelBerkeley said. "How many guys are cyclingto college or work in the morning, trainingafterwards and then cycling home again?”

Marathon Mission, the initiative set upbetween Athletics Ireland and the DublinMarathon, aimed at raising the standards ofIrish marathon running, has as one of itsentry requirements sub-50mins for 10 miles.Should this be now revised downwards, anddo more exacting standards need to be setfor 10K, 10 miles and half-marathon?

The National Inter-Club Cross CountryChampionships that was once a biggercompetition may also be a factor that has

contributed to plummeting road race times,according to John Walshe. "In the past theInter-Clubs Cross Country would have beenused in the selection criteria for pickingteams to compete in the World CrossCountry Championships and competitionwould have been keen for places," Walshesaid. "The Inter Clubs would traditionallyhave been held towards the end of February,with the Ballycotton ‘10’ on the first Sunday inMarch. If you made the Irish team you mightfancy your chances in Ballycotton, or if youjust missed out then you might still fancyyour chances as you would be in the shapeto mount a challenge. This year only three ofthe top ten finishers in the National InterClubs Cross Country ran in Ballycotton andtwo of them were from East Cork AC.

Sergiu Ciobanu in some respects isbattling against the tide and is at leastattempting to emulate the previousgeneration in that he mounted a bigchallenge in the Inter Clubs Cross Country,where he finished third and followed this upby achieving a new personal best time for 10miles in Ballycotton. Who would bet againstCiobanu achieving five in a row next year? Itwill be interesting to see if, by then, anyother Irish athlete will be capable ofmounting a challenge ormaking it into the all-time top 40 rankings.

TOP FORTY PERFORMANCES (MEN)47:00 GARY STAINES BELGRAVE 1995 (1)47:04 JERRY KIERNAN CLONLIFFE 1983 (1)47:17 NOEL BERKELEY D.S.D. 1995 (2)47:38 NOEL BERKELEY D.S.D. 1997 (1)47:42 RAY TREACY DEISE 1983 (2)47:52 NOEL BERKELEY D.S.D. 2000 (1)47:57 LIAM O'BRIEN EAST CORK 1988 (1)47:57 JAMIE LEWIS FINN VALLEY 2000 (2)48:00 NEIL CUSACK LIMERICK 1983 (3)48:00 CHARLES KIPLAGAT KENYA 2004 (1)48:01 NEIL CUSACK LIMERICK 1982 (1)48:03 CHRIS BUCKLEY WESTBURY 1988 (2)48:05 JIM DINGWALL CITY OF HULL 1985 (1)48:05 ROBERT COSTELLOE LIMERICK 1986 (1)48:06 JERRY KIERNAN CLONLIFFE 1987 (1)48:07 GERRY CURTIS DONORE 1993 (1)48:08 ROBERT COSTELLOE LIMERICK 1988 (3)48:13 NOEL BERKELEY D.S.D. 1999 (1)48:15 KEITH ANDERSON BINGLEY 1997 (2)48:16 DICK HOOPER RAHENY 1985 (2)48:17 JOHN GRIFFIN ST. JOHNS 1992 (1)48:18 ROBERT COSTELLOE LIMERICK 1987 (2)48:20 JOHN FERRIN NORTH BELFAST 1993 (2)48:22 TONY O'LEARY LEEVALE 1984 (1)48:22 TONY BLACKWELL WREXHAM 1988 (4)48:22 JOHN GRIFFIN ST. JOHNS 1991 (1)48:23 JERRY KIERNAN CLONLIFFE 1992 (2)48:24 JOHN GRIFFIN ST. JOHNS 1993 (3)48:26 DAVE MITCHINSON N & ESSEX BEAGLES 2005 (1)48:30 JACKSON KIPNGETUNY KENYA 2005 (2)48:36 ROBERT COSTELLOE LIMERICK 1985 (3)48:36 SEAMUS POWER KILMURRY-IBRICK NC 2005 (3)48:38 LIAM O'BRIEN MIDLETON 1984 (2)48:42 JOHN GRIFFIN ST. JOHNS 1984 (3)48:44 JOHN LENIHAN RIOCHT 1983 (4)48:44 JOHN SCANLON WEST LIMERICK 1988 (5)48:44 GERRY HEALY CIVIL SERVICE 1995 (3)48:46 LIAM O'BRIEN EAST CORK 1987 (3)48:46 ISAAC KIMUGE KENYA 2004 (2)48:47 TONY RYAN DUNGARVAN 1984 (4)48:47 LIAM O'BRIEN EAST CORK 1986 (2)

TOP TWENTY PERFORMANCES (WOMEN)54:48 MARIA McCAMBRIDGE LETTERKENNY 2012 (1)55:01 MARIA McCAMBRIDGE LETTERKENNY 2013 (1)55:28 MARIAN SUTTON WESTBURY 1997 (1)55:29 CATHY SHUM CLONLIFFE 1997 (2)55:34 KAREN MacLEOD EDINBURGH 1996 (1)55:37 SONIA O’SULLIVAN BALLYMORE-COBH 2001 (1)55:56 TERESA DUFFY BEECHMOUNT 2000 (1)56:00 EMILY DOWLING D.C.H. 1985 (1)56:08 VALERIE VAUGHAN BLARNEY-INNISCARRA 2001 (2)56:22 TRUDI THOMSON CIVIL SERVICE 2000 (2)56:33 PAULINE CURLEY TULLAMORE 2006 (1)56:44 CONNIE KELLY BLACKROCK 1990 (1)56:48 ROSEMARY RYAN BILBOA 2008 (1)56:51 VALERIE VAUGHAN BLARNEY-INISCARRA 2004 (1)56:56 SIOBHAN O’DOHERTY BORRISOKANE 2013 (2)57:05 MAUREEN HARRINGTON RIOCHT 1998 (1)57:07 AILISH SMYTH D.C.H. 1987 (1)57:09 CATHERINE SMITH D.C.H. 1990 (2)57:09 MAUREEN HARRINGTON RIOCHT 2000 (3)

Winner alright: SergiuCiobanu was aconvincing winner of thisyear's Ballycotton 10 in48:58, but his winningmargin of over twominutes suggests acontinuing decline inroad running standards.

Irish Runner 77

Ballycottong_Layout 1 26/03/2014 13:44 Page 2

FIXTURES

14

Compiled byLindie NaughtonAll information correct when going to

press but may be subject to change.Always check with race organisers

and websites for any changes

Start of St Patrick’s Festival 5k. Photo: Tomas Greally.

Catherina McKiernan in full-flight in Irish Independent Fit Magazine 10k. Photo: Tomas Greally.

78 Irish Runner

WEDNESDAY MARCH 26Raheny Shamrock WinterRoad League Rd 10 (mile),8pm. Entry €7 or €50 for11-race series. RegRaheny clubhouse (behindScout den). C: 0868158052.

Meath Inter Club T-F LeagueDay 1. meathathletics.ie

North County Farmers BHAAFloodlit 5K, Malahide RFC,7.30pm. Entry €10members/€15 guests.

Morrison 6K Inter-FirmSeries, Clonmel, 6.15pm.Practise run. C: NiallO’Sullivan 086 1660888.

Mason Mortgages andFinancial Services ColliganLeague, Dungarvan. CoWaterford Rd 1, 6.15pm.C: James Veale 0868184762

SATURDAY MARCH 29AAI Junior Indoor C’shipsDay 3, Athlone (relays).athleticsireland.ie

IMRA Spring League, LittleSliabh Bui, Co Wexford(6K, 177m), 11am.www.imra.ie

Eamonn Moloney Run forLife 10K, Ennis, Co Clare,11am. AI Permit. Onlineentry €21.40. T-shirt first350 entries; medal all

* ALL FIXTURES ON THIS LIST ARE LICENSED BY ATHLETICS IRELAND OR ASSOCIATED ORGANISATIONS.

Fixtures_Layout 1 26/03/2014 13:42 Page 1

finishers. Pacers; trainingschedules, spot prizes.Also 5K walk; entry €11.C: Jason 087 8453058and Facebook.

IMRA Munster Hill RunningLeague Rd 1, Mount Hillary(10.7K, 300m), Banteer,Co Cork, 1pm. www.imra.ie

Achill Island 10K,Sandybanks, Keel, 11am.Also 5K. Entry €20 plus regfee or €25 on day.

25th Spar Omagh HalfMarathon and 5K Fun Run,Gibson Primary School, 12noon (walk 11am). ANIPermit. Pure RunningSeries Race 3. C: MartinMcLaughlin07786764431;www.omaghharriers.co.uk

IAAF World Half Marathon,Copenhagen

SUNDAY MARCH 30Dunboyne 4-Mile, 3pm. AIPermit. Entry €15/20.Goody bags, T-shirt, €400first M&F plus course recbonus (18.09 men, 20,20women). Spots. AlsoJuvenile programme from2pm, €2 EOD. Medals,goody bags. C: Tommy087-2534833.www.dunboyneac.com.

Lough Boora Parkland 10K,Co Offaly, 10am. AI Permit.

C: Paul Buckley 0863248086.

Midlands 10K and 5K,Walderstown, Athlone, 12noon. C: 0876400326;

Tri an Mhi Trim CastleDuathlon Series Rd 2. 4Krun - 20K cycle - 3K run.Entry €21.50.www.trianmhi.com/

Cork BHAA UCC/CarmelLynch Memorial 10K,Western GatewayBuildings, 11am. C: GillianCotter 085 7782586.

Scoil Bhride GNS 8K,Crosshaven, Co Cork,11am. AI Permit. C: RoseCopithorne 021 4831646.

Kerryhead/BaallyheigueFRC 5K/10K, Co Kerry,1pm.Entry €5/€10.

Munster Novice and SeniorRoad C’ships, Carriglea,Dungarvan.www.munsterathletics.com

Gaelscoil de h Ide 5K,Fermoy, 1am. C: KealanO’Connor 087 2333665.

St Killian’s NS 5K, NewInn, Co Galway, 1pm. AIPermit. C: Padraig Kelly090 9675811.

New Inn 5K, Co Galway,1pm. C: Iggy Clarke 0863001954.

Castlewellan Springlake10K, 1pm. C: BrianDougherty 07740405767;www.castlewellangac.com

APRILWEDNESDAY APRIL 2DkIT Dundalk 10K, 6.30pm.Entry €20; €15 students orteam members. C: Colm085 1655292;www.dundalk10k.com

West Leinster SchoolsMedley Relays, Santry,1pm.www.athleticsireland.ie

Mason Mortgages andFinancial Services ColliganLeague Rd 2, Dungarvan.Co Waterford, 6.15pm.C: James Veale 0868184762.

Morrison 6K Inter-FirmSeries Rd 1, Clonmel,7pm. C: Niall O’Sullivan086 1660888.

Cos Cos Rathcormac 8K, CoSligo, 7pm. C: ShaneMcDonald 087 7716861.

Queen’s 5K, AnnadaleEmbankent, 7pm. ANIPermit. C: Robby Rankin028 90681126;www.queenssport5k.com

THURSDAY APRIL 3Clare Athletics SummerRoad Race Series Rd 1,5km, Lees Rd, Ennis, 7pm.Entry €10;r #30 for 5-raceseries.Spot prizes,refreshments. C: ClareSports Partnership 0656965434; Clare AthleticsPRO James Sexton 0872472623.

FRIDAY APRIL 4WIT 5K, Waterford, 7pm.AI Permit. Entry €10/12.C: Diane Behan 0876324421;www.waterfordac.com

Athletics Limerick Feet onthe Street 6K Rd 1, RaheenIndustrial Estate, 7.30pm.AI Permit. Entry €7; EOD€10. C: Mossie Wolfe 06964837;athleticslimerick.com

SATURDAY APRIL 5LEINSTERRas UCD 5K, Belfield,Dublin, 11am. Entry €15,€10 students, €40 families.All proceeds to UCDVolunteers Overseas. T-shirt, goody bag first 500 toreg; sandwiches, goodies,team and indiv prizes. Regat C: [email protected]

DCC BHAA Road Races, StAnne’s Park, Raheny,11am. Entry €10 reg/€15non-reg. www.bhaa.ie

St Brigid’s Hill Run (5K),Mullagheen, Oldcastle, CoMeath, 12 noon. AI Permit.Incorp IMRA SpringLeague. C: Martin Heery086 8564160.

Bray 10K Cliff Run. Pre-entry €25 (incl €3processing fee) or €13Jun. gaelforceevents.com

Spring Throws, Santry,Dublin. athleticsireland.ie

Fingal Duathlon Series Rd3, Ardgillen Park, Skerries,Co Dublin (9.3K run run,40K cycle, 6K run).www.fingaltri.ie

Leevale Open Sports TrackMeet Day 1, CIT, Cork, 12noon. AI Permit. C: InaKilleen 086 8591522;www.leevale.org

COPE Galway Give it Socks5K, Claddagh Hall toSalthill and Back, 12 noon.Entry €15 before Apr 3;EOD €20. C: BerniceKirwan 091 778750.

Leitrim ‘5’, Fontenoy Park,12 noon. ANI Permit. Also2-mile fun run 11am.C: Frank Morgan07791510867.

SUNDAY APRIL 6

Woodie’s DIY National 10KRoad Race C’ships/GreatIreland Run, Phoenix Park,Dublin, 10am.C: 01-8869933;www.athleticsireland.ie

Craanford Harriers 5-Mile,Gorey, Co Wexford, 12noon. AI Permit. Entry €15;EOD €18. Sen, mastersprizes M&F; spots. Alsojuvenile mile, 11.15am. AIPermit. C: Edel Byrne 0879187206.

Castlecomer 5K, DiscoveryPark, 1am. Entry €10adults, €20 families, €5students. Also 2K familywalk/run, 11.30am.C: Shay Bollard 0863082599.

All County 5K, KennedyRd, Navan, Co Meath, 12noon. AI Permit. Early birdentry €16 adult, €5 U16;EOD €20/€5. T-shirt first500 to reg. C: 9067337.

Leevale Open Sports TrackMeet Day 2, CIT, Cork, 12noon. C: Ina Killeen 0868591522; www.leevale.org

RACE FIXTURES

Want us to feature your race? Email Lindie at: [email protected]

Useful info...

ATHLETIC ASSOCIATION OF IRELAND Unit 19, Northwood Court,Northwood Business Campus,Santry, Dublin 9 01 886 [email protected]

NORTHERN IRELANDATHLETIC FEDERATIONAthletics House, Old CoachRoad, Belfast BT9 5PR 028 9060 [email protected]

IRISH MASTER ATHLETESASSOCIATIONPRO: Anne Gormley 087 956 3134www.irishmastersathletics.com

BUSINESS HOUSESATHLETICS ASSOCIATION01 626 [email protected]

Cork branch: www.corkbhaa.com

IRISH MOUNTAIN RUNNINGASSOCIATIONPresident: Richard NunanC: [email protected]

IRISH ORIENTEERINGASSOCIATION www.orienteering.ie

FLORA WOMEN’S MINIMARATHON 27 Sandyford Office Park,Sandyford Ind Est, Dublin 1801 293 [email protected]@womensminimarathon.ie

Hand in hand – Cindy Oliphant from Castleknock, Dublinwith her daughter Molly (8)

Irish Runner 79


RACE FIXTURES

Elvery’s Connemarathon Half,Full and Ultra, Maam Cross,Co Galway. AI Permit. Limit3,200.

St Clare’s Comprehensive10K, Manorhamilton,12.30pm. Also 4K fun run,12.45pm.

Titanic Quarter 10K, Belfast,2.15pm. ANI Permit. Entry£13/15; entries before Mar14 get names printed onnumber. EOD £20. Also 1Mile fun run, 1.30pm; entry£5 and TQ 60m Sprint, 12noon-1.30pm; entry £1.C: 028 90602707;www.athleticsni.org.

TUESDAY APRIL 8 Claregalway 5K, Co Clare,7pm. AI Permit. Entry €10.C: Tom Kilgarriff 0876858980.

Ballymena Belles 5-Mile,Fenaghy Rd, 6.45pm. ANIPermit. C: Kelly Courtney07714232691;

WEDNESDAY APRIL 9Raheny Shamrock WinterRoad League Rd 11, incorpRaheny Open Mile, 8pm.Entry €7; followed byprizegiving. Reg Rahenyclubhouse (behind Scoutden). C: 086 8158052.

CBS Schools T-F, Santry, 12noon.

Meath Road Relay C’ships.www.meathathletics.ie

Mason Mortgages andFinancial Services ColliganLeague, Dungarvan. Co

Waterford Rd 3, 6.15pm. AIPermit. C: James Veale 0868184762.

Morrison 6K Inter-Firm SeriesRd 2, Clonmel, 7pm. C: NiallO’Sullivan 086 1660888.

THURSDAY APRIL 10Loreto Schools T-F, Kilkenny

FRIDAY APRIL 11IUAA Intervarsity T-FChampionships Day 1,Waterford IT. www.iuaa.org

Meath Secondary Schools T-FC’ships.www.meathathletics.ie

Ballinroad 5K, 7pm. GerWyley Sports/Skins SeriesRd 1. AI permit. C: JamesVeale 086 8184762

Athletics Limerick Feet onthe Street 6K Rd 2, RaheenIndustrial Estate, 7.30pm. AIPermit. Entry €7; EOD €10.C: Mossie Woulfe 06964837;athleticslimerick.com

SATURDAY APRIL 12IUAA Intervarsity T-FChampionships Day 2,Waterford IT. www.iuaa.org

K Club BHAA 10K, Straffan,Co Kildare, 11am. Entry €10reg; €15 non-reg.www.bhaa.ie

NER Patsy Kelly 5K,Dundalk, 6.30pm. AI Permit.Entry €15. T-shirt first 500entrants. C: Jim Gonnelly086 2902029.

Beach Bog Run 6/10K,Castletown, Co Wexford,

1pm. Entry €30.www.runireland.com

IMRA Long DistanceChampionships WicklowGlacier Lakes (42.7K,1783m), 8am. www.imra.ie

Gortin 10K and 5K, Gortin,12 noon. ANI Permitpending. C: 028 81648268.

Castleward Challenge,Castleward Mansion,9.30am. ANI Permit. C: JaneRowe 07855586438;www.born2runevents.com

SUNDAY APRIL 13Woodie’s DIY AAI Road RelayC’ships, Raheny, Dublin.www.athleticsireland.comSouth Dublin SportsPartnership Ramble AidSeries,Tymon Park, 11am.AI Permit. C: ThomasMcDermott 01 4149000.

Lismullen School 10K inconJunction with Tara AC,12 noon. AI Permit. C: LisaO’Dowd 085 1416041.

Dead Man’s Dash 7K,Ballyfin, Co Laois, 12 noon.AI Permit. Entry €15;students €5. Cash prizes,spots. Also Kids Dach, €2.C: Cormac Fitzpatrick 0868366561.

Women’s Meet and TrainSummer League Rd 1,Griffeen Park Lucan 5K,11am. Entry €20 for seriesor €7 per race. New groupsand individuals – especiallythose training for the FloraWomen’s Mini Marathon –always welcome. C: Sue

Lynch 086-2327570 /www.womensmeetandtrain.blogspot.com.

Cushinstown Open T-F Sports,Co Meath.www.meathathletics.ie.

Hope and Dream ‘10’,Enniscorthy, Co Wexford,10.15am. 10-mile run; 10Kwalk. C: 087 0530277;www.hopeanddream10.com

28th Sonny Murphy Kinaboy10-Mile, Co Clare, 1pm(note change). AI Permit.Entry €20; T-shirt frst 300entries. Prizes first 10 men,6 women; also masters,teams. Also 6K walk,1.10pm; entry €8.C: Vincent McCarthy087 0636236.

O’Briensbridge 10K/5K,Sixmilebridge, Co Clare, 12noon. C: Stephen Howard087 3244959.

Great Island 10-Mile, Cobh,Co Cork, 10.30am. Entry€19.50. Entry €18 or €20 onday. C: Eamonn Crotty 0879863805;www.greatisland10.com

Ballincollig 5K, RegionalPark, 11am. AI Permit. C:Mags Whyte 087 1436121.

Splashworld 10K, Tramore,Co Waterford, 11am. Entry€12. Also Junior 5K, entry€7. C: 051 390176;www.splashworld.ie

Ferrybank AC T-F, WaterfordRSC, 12 noon. C: BridGolden 087 6889330.

Old Head of Kinsale 7K Run,Garrettstown Beach,11.30am. Entry adults €10,U16 €5, U12 free. All fundsto Old Head TowerRestoration Fund. C:0876529806.

Inishowen Half Marathon,Buncrana, Co Donegal,2pm. AI Permit. Online entry€25 plus fee. Medal, T-shirt,massage all finishers.€2,000 prize fund. C: NiallMcGee 086 3426698;www.inishowenac.com.

Beragh Knights 5-Mile and5K, St Mary’s Park, Beragh,12 noon. ANI Permit. Reg£10/12. C: Adrian Donnelly07761610828.

London Marathon

Rotterdam Marathon

TUESDAY APRIL 15ALSAA Track Series Rd 5(Mile), Dublin Airport,7.30pm. Entry €4. Finalround; followed by seriesprizegiving. C: Gerry Martin087 2132244; Eugene Foley086 3835695, PJ Noonan01-8315803.

WEDNESDAY APRIL 16IMRA Killiney Hill GOAL Relay(3x2.5K, 129m), 7.30pm.www.imra.ie

Ballintotis 4 Mile,Castlemartyr, Co Cork, 8pm.AI Permit. C: 086-8778182

Morrison 6K Inter-Firm SeriesRd 3, Clonmel, 7pm. C: NiallO’Sullivan 086 1660888.

80 Irish Runner


RACE FIXTURES

Want us to feature your race? Email Lindie at: [email protected]

SUNDAY APRIL 13Women's Meet and Train SummerLeague Round 1With an increasing number ofwomen joining running clubs andtraining groups, numberscompleting the Women's Meet andTrain Winter League Cross-CountrySeries have hit an all-time high. Nosurprise really - all shapes, standardsand ages are welcome at these runs,which grew out of the first-everDublin Women's Mini Marathon in1983. So why not sign up for theSummer League – a 5K jaunt aroundGriffeen Park, Lucan on SundayApril 13? Other dates this year areWednesday May 7 - Irishtown (3M),Wednesday May 21 - Phoenix Park(4M) and Wednesday June 18 -Cherryfield Park(5K).Entry is €20for the series or €7 per race. Newgroups and individuals – especiallythose training for the Flora Women'sMini Marathon – always welcome.C: Sue Lynch 086-2327570womensmeetandtrain.blogspot.com

SUNDAY MARCH 29Eamonn Moloney Run for Life 10K,Ennis, Co Clare (11am)Last year's inaugural EamonnMoloney Run for Life 10K in Ennis,Co Clare received lots of goodreviews. Befitting a race originally setup to remember a man who devotedmuch of his time to coaching youngathletes, the race showed a fineappreciation of what the averagerunner wants; a tightly organisedrace on a well marshalled andproperly measured course. Add amedal for all finishers, T-shirts,prizes and refreshments, and wehave no doubt that last year's entryof 500 will be surpassed. Registernow!

Mason Mortgages andFinancial Services ColliganLeague, Dungarvan. CoWaterford Rd 4, 6.15pm.C: James Veale 0868184762.

FRIDAY APRIL 18

Run with Ray 5K, PhoenixPark. AI Permit.C: Athletics Ireland01 8869933

Good Friday Forest Run5K/8K, Emo Court, CoLaois, 6.30pm. AI Permit.Entry €10. C: PippaHackett 086 8852368.

The Good Friday Run 5-Mile, Killarney, Co Kerry,6.30pm. runireland.com

Liscarroll 5K, DonerailePark, Co Cork. AI Permit.C: Esther Fitzpatrick 0876888591.

SATURDAY APRIL 19

Cooley Legends HalfMarathon/10K, Carlingford,Co Louth, 10am.www.cooleylegendshalfmarathon.wordpress.com

Sheep’s Head Easter Run10K, Ahakista RowingClub, Durrus, Co Cork, 12noon. AI Permit. C: CarmelNash 086 8325301.

Butlerstown 4M, CoWaterford, 7pm. Ger WyleySports/Skins SummerSeries Rd 2. C: JamesVeale 086 8184762.

Ballybunion Half Marathonand 10K, 2pm. Entry €40half; €20 10K.www.runballybunion.com.

Galway Sports Partnership10K, Ardrahan, Co Galway,11am. Entry €15/20. C:087 8520945.

Kilmovee 10K, Co Mayo,1pm. Entry €20. C: 0861737111; kilmovee10k.com

Colmanstown United FC10K, Galway, 12 noon. AIPermit. Online entry €15 orwww.kilmoveerace.com€20 on day. Race souvenirall finishers. Also children’s1K. C: Martina Donnellan087 9000526.

Ballyliffin Coastal 10-Mile,Co Donegal, 2pm. Entry€20; €10 students. C: 0872226112;www.visitballyliffen.com.

Beragh Red Knights 5 Mileand 5K, St Mary’s Pk,Beragh, 12 noon. ANIPermit. C: Adrian Donnelly07761610828.

SUNDAY APRIL 20 –EASTER SUNDAYFr Murphy AC 5-Mile,incorp. Meath RoadC’ships, Kildalkey, CoMeath 12. noon. AI Permit.Entry €15. C: PhilipCogavin 087 2930058.

Cushinstown T-F, Kilmoon,12 noon. AI Permit. C: 018354708.

Slieve Bloom 10K and HalfMarathon, 10.30am. AIPermit. Mug, Easter egg allfinishers.

Graiguenamanagh 10K, CoKilkenny, 12.30pm. T-shirt

first 200 to reg.C: 087 7773440

Solas Centre 5-Mile, CoWaterford, 11am. Entry€12

IMRA Munster League Rd2, Claragh Mountain (7K,340m), 7pm. www.imra.ie

Ballygalget Community10K, 12 noon. ANI Permit.Shuttle bus to and fromferry (Portaferry) slip). C:Joe Quinn 07933214894;www.eastdownac.ac.uk

Letterkenny 3K, AuraLeisure Centre, CoDonegal, 11.30am. AIPermit. C: BrendanMcDiad 086 8354708.

MONDAY APRIL 21St Senan’s T-F Sports,Kilmacow, Co Kilkenny,1pm. AI Permit. C: JamesAylward 086 1087030.

Battle of Clontarf Brian Boru10-Mile, St Anne’s Park,10am. AI Permit. Entry€20 before Apr 19 at .Plaque all finishers. IncorpLeinster 10-Mile C’ships. C:Pat Hooper 086 8158052;[email protected].

Mountpleasant AC, CoLouth 12 noon. AI Permit.C: John Kenwright 0861953766.

TEAM 10K and HalfMarathon, Ringtown,Mullingar, Co Westmeath,11.30am. AI Permit.C: 087 2428690.

PortlaoiseRugby Club 5K,Togher, Co Laois, 12 noon.AI Permit. C: Paul Conroy087 2343686.

Rosslare 10K, 11am. Entry€13. C:[email protected]

John Minogue 8K Memorial,Miltown Malbay, Co Clare,11am. AI Permit. C: JamesSexton 087 2472623.

Aglish 10K/5K Fun Run, CoWaterford, 11.45 (walkers11.30am). Entry €7ordonation. Spot prizes. C:086 8474285.

Gneeveguilla 4-Mile,Kiskeam-Boherbue, 1pm.AI Permit. C: Tom JoeDonoghue 064 7756309.

Carney Lissadell 10K,Drumcliffe, Co Sligo, 12noon. AI Permit. Entry€12/15. C: RowanO’Callaghan 087 9331080;

Portumna Forest 10K TrailRun, Co Galway, 1pm. Also5K run/walk. C: LyndsayHay 087 99595696

St Mura’s NS 5K, AileachFC, Burnfoot, Co Donegal,12 noon. AI Permit. C:Pauric McKinney 0876148696.

Whitehead Easter Monday5-Mile, King’sRoad,Whitehead, 12 noon.ANI Permit. C: TanyaWoods 028 93378077;www.whitehead-ni.com

Quick Picks

Irish Runner 81


RACE FIXTURES

Clonakilty 10-Mile,Clonakilty, Co Cork, 10am.AI Permit. Also 4-Mile. C: Brian O’Donnell 0872780225.

Boston Marathon

TUESDAY APRIL 22Cork BHAA Stryker 4-Mile,Carrigtwohill, 7.30pm. Entry€5 reg/€8 non-reg. C:Michelle Lyons 03214533202;

Minnie’s Fit for Life SummerLeague, Friary College,Dungarvan, 7pm. Entry €2.AI Permit. C: Ann Dunford086 0619711

WEDNESDAY APRIL 23IMRA Leinster EveningLeague Rd 1, Bray Head(6K, 290m), Co Wicklow.7.30pm. www.imra.ie

Tullamore Camogie Club 5K,Arden Rd, 7pm. AI Permit.C: Emer Keegan 0851531862.

Morrison 6K Inter-Firm Serieshandicap race/ seriesprizegiving, Clonmel, 7pm.C: Niall O’Sullivan 0861660888.

THURSDAY APRIL 24Clare Athletics Summer RoadRace Series Rd 2, 5km,Lissycasey, 7pm. Entry €10or €30 for 5-race series.Spotprizes, refreshments. C:Clare Sports Partnership 0656965434; Clare AthleticsPRO James Sexton 0872472623.

Lagan Valley Young AthleteMeeting, Mary Peters Track,Belfast, [email protected]

FRIDAY APRIL 25Bobby Fitzgerald Accountant5K, Faugheen, Co Tipperary,7.30pm. AI Permit. Entry €8.Carrick-on-Suir 3-CountySeries.C: 087 2931430

Passage West Charity 10K,Co Cork, 7.30pm. AI Permit.Entry €10. C: FrancisMcEveney 087 9159834.

Milford 5K, 7.30pm. Entry€10. C: 086 2251630

Athletics Limerick Feet onthe Street 6K Rd 3 (final rd),Raheen Industrial Estate,7.30pm. AI Permit. Entry €7;EOD €10.C: Mossie Woulfe069 64837;wwwathleticslimerick.com

Sperrin Harriers 5-MileClassic, ParKore Rd,Magherafelt, 7.30pm. ANIPermit. C: Glenn Donnelly077736641524;www.sperrinharriers.co.uk.

SATURDAY APRIL 26Run Altidore – Leg if forLakers 10K, Co Wicklow,10.30am. Entry €20 beforeApr 10 for T-shirt; EOD €25(until 10am).C:[email protected]

WAR – Wicklow AdventureRace, Glendalough; threedistances.wicklowadventurerace.com

Dingle 10K and 5K. Entry€15/9.

Monster Mac AdventureRace, Millstreet, Co Cork.www.monstermac.ie

Ballinahinch Lions 10K,2pm. ANI Permit. C: RobertBradford 028 97566258;

NI YAL Rd 1 Competition,Antrim Forum, 10am.

SUNDAY APRIL 27Pettit’s SuperValu WexfordHalf Marathon and 10K,10.30am. Entry €35-40 half;€20-25 10K. C: 0863060890;wexfordhalfmarathon.com

Samsung Night Run, Dublinand Cork, 9pm. C: 01-8869933;www.athleticsireland.com

Royal County 5K, Kells, CoMeath, 11am. Entry €15.C: 046 9067337;

IMRA Leinster ChampionshipsRd 1, Circuit of Brockagh(28K, 1372m), Co Wicklow,12 noon. www.imra.ie

Bogathon Mud Race, LisduffAdventure Farm, Lisduff, CoLaois, 1pm. Entry €30 or€100 for team of 4. C:050544961.

Run for Boylo, Foxford, CoMayo, 12 noon. Entry€15/20. Also kids’ run.

SSE Electricity 10-Mile,Ebrington Square, LimavadyRd, Derry, 11am. ANIPermit. Entry £10. C: NoelMcMonagle 028 71359888.

Run Armagh 10K, 2pm. ANIPermit. Entry £14 reg, £15non-reg; £17/20 on day. Also5K fun run, entry £10 reg,£11 non-reg; £14/15 on day.www.runarmagh.com

TUESDAY APRIL 29West Leinster Schools T-FDay 1, Santry, 10am. EastLeinster Schools Day 1,Irishtown, 10am.


WEDNESDAY APRIL 30Friends of Coralstown Church5K, Co Westmeath, 7.30pm.AI Permit. C: MatthewGlennon 086 2473119.

IMRA Leinster EveningLeague Rd 2, Howth Head(8K, 376m), Co Dublin,7.30pm. www.imra.ie

Schools: East LeinsterSchools T-F Day 2, Irishtown,10am. North LeinsterSchools T-F Day 1, Santry,10am. East Munster Schools’T-F, Waterford, 12 noon.Ulster Schools T-F A District,inter/Sen, Mary Peters Track,10am.

Meath Inter Club T-F LeagueDay 2. meathathletics.ie

The Cahir Run4Fun, 7pm. C:Niall O’Sullivan 0861660888

Scoil Bhride GNS 8K,Crosshaven, Co Cork, 11am.AI Permit. C: RoseCopithorne 021 4831646.

Purple Ladies 5K, JoeyDunlop LC, Ballymoney,7.30pm. ANI Permit. C:Debbie Tutty 07927666339;www.springwellrunners.com

MAYTHURSDAY MAY 1East Leinster Schools T-F Day3, Irishtown, 10am. WestLeinster Schools T-F Day 2,Santry, 10am.

Joe Hourigan Memorial 5-Mile, Midleton, Co Cork,8pm. C: Danny McCarthy087-2403940.

FRIDAY MAY 2North Leinster Schools T-FDay 2, Santry, 11am. SouthLeinster Schools T-F Day 1,Kilkenny.

Loughmore NS 7K,Teemplemore, Co Tipperary,7pm. AI Permit. C: AngelaDunne 0504 32225.

MAY 3-4IAAF World Race WalkingWorld and European 24-HourUltra C’ships

SATURDAY MAY 3RTE BHAA 5-Mile,Donnybrook, Dublin 11am.Entry €10 reg, €15 non reg.www.bhaa.ieLeixlip Le Cheile 5K, CoKildare, 11am. AI Permit.Online entry €12; prizes,cake! C: Eileen Connolly 0876824744.

Waterford-Tramore 7.5 Mile,Waterford, 7pm. AI Permit.Ger Wyley Sports/SkinsSummer Series Rd 3. C:James Veale 086 8184762.

Bandon Half Marathon,10.15am. AI Permit. Entry€20 (before Mar 31); €25after. Also 10K, 10.15am.Entry €12 (before Mar 31)€15 after.

Ballyhoura MountainMarathon (42K, 500m),Kilfinane, Co Limerick,8.30am. Entry €40; T-shirtall entries before Apr 1.www.imra.ie

Anglo Celt Plate 100K,England.

SUNDAY MAY 4Tallaght 5K, Greenhills Rd,10.30am. AI Permit. Entry€15; T-shirt first 400 to reg.Prizes Sen,masters M&F.Incorp Dublin NoviceC’ships. C: Paula Murray087 9439964.

Boyne 10K, Drogheda, CoLouth, 3pm. AI Permit. Entry€20. C: Ciaran Doyle 0868512039; www.boyne10k.ie.

Dochas 4-Mile Run/Walk,Tullamore, 11.30am. AIPermit. Entry €15. C: MaryDaley 086 1906747.

Ciaran Lynch, Pat Payne and Conor Leech at Bohermeen Half-Marathon. Photo: D. Glackin.

82 Irish Runner


Gaels Utd 10-mile and 10K,Drummlish CC, Longford,12.30pm. AI permit. C: MelCrowe 087 2976538.

Great Limerick Run, People’sPark, 9am. AI Permit.Marathon, half, relay, 6-mile.Entry €60-70 marathon;€110-€120 relay; €45-55half; €20-25 6-mile; Alsochildren’s run (UL), entry€12. C: 061-609627;

Wings for Life World Run,Ring of Kerry, Killarney,11am. AI Permit. C: EamonnSeoige 086 7988508.

Bay Run Half Marathon,Glengarriff to Bantry. Entry€45. Also 10K and 3K familyfun run. www.bayrun.ie

Western People West ofIreland Women’s MiniMarathon, Castlebar, CoMayo, 12 noon. AI Permit.Entry €20; prize money,medals. C: 094 9047025;

Northwest 10K, Letterkenny,Co Donegal, 2pm. AI Permit.Entry €15. C: 086 8113947;www.northwest10k.com

MONDAY MAY 5Deep River Rock BelfastMarathon, City Hall, 9am.C: Claire O’Reilly 02896065933.

Leinster Novice and MastersRoad Races, Gowran, CoKilkenny, 12 noon.athleticsleinster.org

Centre of Ireland 5K, Moate,Co Westmeath, 12 noon. AIPermit tbc. Entry €15; €10U18.C: Doreen Farrelly 0879372361.

Carrigaline Road Runners25K and 10K, Centre ParkRd, Cork, 9.30am. AIPermit. C: Conor Phelan 0872531407.

Munster Junior/U23 andJuvenile CE C’ships.www.munsterathletics.com

TUESDAY MAY 6Minnie’s Fit for Life SummerLeague, Friary College,Dungarvan, 7pm. Entry €2.AI Permit. C: Ann Dunford086 0619711.

Ulster Schools T-F B District,Antrim Forum, 10am.www.athleticsni.org

WEDNESDAY MAY 7South Leinster Schools T-FDay 2, Kilkenny, 9am. WestLeinster Schools B C’ships,Santry, 1.30pm.

Brooks Pat Finnerty Memorial5K Series Race 1, BelvedereHouse, Mullingar, 8pm. AI

Permit. Entry €30 for 4-raceseries. C: Greg Duggan 0872838329.

Women’s Meet and TrainSummer League Rd 2,Irishtown, Dublin, 3-Mile,7.30pm. Entry €20 for seriesor €7 per race. C: Sue Lynch086-2327570.www.womensmeetandtrain.blogspot.com.

IMRA Leinster EveningLeague Rd 3, the Scalp (6K,212m), Co Wicklow,7.30pm. www.imra.ie

Meath T-F C’ships, Day 1(hammer)www.meathathletics.ie

Runways Dublin DuathlonSeries 1 (2.7K run, 13 Kcycle, 2.7K run), PhooenixPark. Entry €15; €3,500prize fund.www.dublintri.com

South Munster Schools’ T-F,CIT, 10am. North MunsterSchools’ T-F,Castleisland,10am. East MunsterSchools’ T-F, Templemore,11.30am.

Ulster Schools T-F C District,Antrim Forum, 10am.www.athleticsni.org

THURSDAY MAY 8Leinster Community andComprehensive Schools T-F,Santry, 10am.

Clonpriest Parents’Association 5K, Gortroe,Youghal, Co Cork, 7.30pm.AI Permit. C: Laura Innes086 8593483.

Ulster Schools T-F A District,Jun/minor, Mary PetersTrack, 10am. C District,Antrim Forum, 10am.www.athleticsni.org

FRIDAY MAY 9 Wexford County Masters’Road Championships(3K/6K), Enniscorthy. Entry€5. wexfordathletics.com

O’Neill Pharmacy Tom JordanMemorial 5-Mile, Portlaw, CoWaterford, 7.30pm. AIPermit. Entry €8. Carrick-on-Suir 3-County Series. C:Mark Connolly 0861608165.

North Munster Schools’ T-F,UL, 10am. South MunsterSchools’ T-F, CIT, 10am.www.munsterathletics.com

Ulster Schools T-F D District,Antrim Forum,10am.www.athleticsni.org

Grange Fermoy 5-Mile,Kilworth Army Camp, 7pm.AI permit. C: ClotildeFitzgibbon 025 38193.

SATURDAY MAY 10IMC Club, Greystones.www.irishmilersclub.com

Meath T-F C’ships, Day2.www.meathathletics.ie

Ulster Schools T-F B District,Antrim Forum, 10am.www.athleticsni.org

3 Lakes 8K and 14K CharityRace, 11am. ANI Permit C:Joe Quinn 07933214894;www.eastdownac.co.uk

SUNDAY MAY 11Tom Byrne 5KT, Lucan, CoDublin, 11am. AI Permit.Entry €15. Goodie bag; cashprizes Sen, masters, teams.C: 087 7982313.

Stoneyford 10K Challenge,Co Kilkenny, 11.30am. Entry€15/20; walkers €10 (non-chipped). Over €1,000 incash prizes; Sen masters,spots. Course record bonus.Also 5K juvenile race; entry€10 on day. All proceeds toScoil Naisiunta ChiarainNaofa.stoneyford10kchallenge.com

Annerville 10K, 2pm. C: NiallO’Sullivan 086 1660888

Meath T-F C’ships, Day 3.www.meathathletics.ie

Rathcoyle NS 8K, CoWicklow, 11am. Entry €15adult, €5 pupil, €30 family.C: Trioan Byrne 0872155347.

IMRA Leinster ChampionshipsRd 2, Vale of Glendasan(22K, 1000m), Co wicklow,12 noon. www.imra.ie

An Riocht Lee Strand 10-MileClassic, Castleisland, CoKerry, 11am. AI Permit.Online entry €21.75; €30 onday. Souvenir all finishers.Also 5K, online entry €13. C:Denis McSweeney 0877995647.

IMRA Munster Hill RunningLeague Rd 3, Doon Hill(10.2K, 370m), Co Limerick,1pm. www.imra.ie

Kilglass Gaels 5K/10K,Roosky, Co Roscommon,11.30am C: Brian Hall 0879354731.

Strabane to Lifford HalfMarathon and 5K Fun Run,time tbc. ANI Permit. C:Aiden Lynch 028 71382204;www.strabaneedc,com

Termoneeny 10K and 5K FunRun, 1.30pm. ANI Permit. C:Kieran Henry 07841979678;

Do Run Run Duathlon (2.9Krun, 17.4K cycle, 2.9K run)or 5K, Bailieborough,12.30pm. C: 042 9666644

MONDAY MAY 12Clonakilty 4-Mile,Castlefreke Woods,Rathbarry, Co Cork, 10am.AI Permit. C: Paul Deane087 2780225.

Irish Runner 83

RACE FIXTURES

Start of Tuam AC Road Race. Photo. Donal Glackin.


TUESDAY MAY 13ESB BHAA Beach 5K,Sandymount, 7.30pm. Entry€10; €15 guests.www.bhaa.ie

Star of the Sea 5K,Stamullen, 8.30pm. AIPermit. Entry €20. Alsojuvenile programme.C: Brendan Meade0872533113;


WEDNESDAY MAY 14Aviva Leinster Schools T-FC’ships Day 1, Santry, 11am.www.athleticsireland.ie

Brooks Pat Finnerty Memorial5K Series Race 2, BelvedereHouse, Mullingar, 8pm. AIPermit. Entry €30 for 4-raceseries. C: Greg Duggan 0872838329.

IMRA Leinster EveningLeague Rd 4, Djouce (10K,400m), Co Wicklow,7.30pm. www.imra.ie

Leg it for your Liver 8K FunRun, Phoenix Park, Dublin,7pm. Entry €20.C: 01-4549772

IMRA Munster WednesdayLeague Rd 1, Clare Glens(9.6K, 190m), Newport, CoTipperary, 8pm.

Cork BHAA Pfizer’s 6-Mile,Ringaskiddy, 8pm. C: KevinO’Driscoll 085 1160129;www.corkbhaa.com

THURSDAY MAY 15The Cheetah Run, FotaWildlife Park, Carrigtwohill,Co. Cork, 8pm. AI Permit.Limited entry. C: Pat Murphy086 3230310;

Connacht Schools T-FC’ships, Athlone.

Clare Athletics Summer RoadRace Series Rd 3, 5km, LeesRd, Ennis, 7pm. Entry €10or €30 for 5-race series.Spot prizes, refreshments. C:Clare Sports Partnership 0656965434; Clare AthleticsPRO James Sexton 0872472623.

FRIDAY MAY 16City of Dublin VEC Sports,Santry, 10am.

Mooreabbey Milers 5-Mile,Galbally, Co Tipperary. AIPermit. C: Tom Blackburn087 6994976.

Cooley Kickhams GFC 12.5Kand 10K, Monsland,Carlingford, Co Louth, 7pm.C: 087 6276947.

Aviva Ulster Schools T-FC’ships Day 1, AntrimForum. www.athleticsnir.org

Sligo AC 8K, Rosses Point,8pm. Entry €15. C: 0876405190;www.sligoathleticclub.com

Les Jones Memorial 10K, tbcwww.athleticsni.org

SATURDAY MAY 17Aviva Leinster Schools T-FC’ships Day 2, Santry, 9am.www.athletics.ireland.ieStaplestown Marathon 50Kand 50 Mile, Co Kildare,9am. AI Permit. Entry limit80. C: Emma Fox 0877602071;eastofirelandmarathons.com

Aviva Ulster Schools T-FC’ships Day 2, Mary Peters,Belfast. www.athleticsni.org

River Moy Half Marathon,Ballina, 10am. AI Permit.Entry €30. C: 0868507424;www.rivermoymarathon.ie.

Roundstone Bay 8K,Connemara, Co Galway,1pm. AI Permit tbc. Entry€20. Prizes Sen,masters.Apres-race party.

IMRA Irish Championships Rd1, Slieve Donard (9K,840m), Newcastle Centre,Co Down, 2pm.

SUNDAY MAY 18AAI National T-F League Rd1, venues tbd.www.athleticsireland.ie

Terenure 5-Mile, Dublin,11am. AI Permit. Onlineentry €20 plus processingfee; EOD €25. Goody bag,T-shirt, spots. C: 0861067421;terenure5mile.com

Vinegar Hill 5-Mile,Enniscorthy, Co Wexford,11am. AI Permit. Cashprizes, goodie bags. C:Siobhan O’Shea 0876956894.

Maynooth Charity 10K,10.30am. EOD €25.

Mungret St Paul’s GAA 10K,Co Limerick, 1.30pm. AIPermit. Entry €20; T-shirts,pacers, BBQ, live music. C:Kieran O’Brien 0877382441;mungretstpauls10k.com.

Blackwater 10K, RossmorePark, Gortekeegan, CoMonaghan, 12 noon. AIPermit. Entry €20 (€10walkers). T-shirt, goodie bag,prizes. Also 3K fun run,entry €5. C: Brian Peppard087 9370419;www.blackwater10k.com.

Belfast One World 10K and3K, Ozone Centre, 3pm. ANIPermit. C: Laurence [email protected]

TUESDAY MAY 20Bob Heffernan 5K,Johnstownbridge, Enfield, CoKildare, 8pm. AI Permit. C:Lena Heffernan 0876793220.


Interfirms 5K, Letterkenny,Entry €10. C: 086 8113947;

Maghera 10K, Gort ServiceStation, 8pm. ANI Permit. C:Fintan Campbell 02879547400;www.magherafelt.gov.uk

WEDNESDAY MAY 21Brooks Pat Finnerty Memorial5K Series Race 3, BelvedereHouse, Mullingar, 8pm. AIPermit. Entry €30 for 4-raceseries. C: Greg Duggan 0872838329.

Women’s Meet and TrainSummer League Rd 3,Phoenix Park 4-Mile,7.30pm. Entry €20 for seriesor €7 per race. C: Sue Lynch086-2327570womensmeetandtrain.blogspot.com

SUNDAY MARCH 30Eirgrid Dunboyne 4-Mile, 3pmA short race with a bigreputation – that's theEirGrid Dunboyne 4-Milethat takes place for a 45thyear on the last Sunday ofMarch at 3pm. The fast, flatcourse virtually guaranteesfast times, while the distanceis the perfect intermediatestep between 5km and10km. Last year, over athousand finishers were ledhome by John Club, withMaria McCambridgewinning the women's race.Adding greatly to theatmosphere on the day arethe Juvenile races that makethis a day out for all thefamily. Seewww.dunboyneac.com forfurther info.

SUNDAY MAY 18Terenure 5-Mile, 11amCelebrating its 30thanniversary on Sunday May18 is the Terenure 5-Mile,which started life as theDublin 5-Mile Classic in1985. In the past couple ofyear, the Sportsworld-organised race has moved itsheadquarters to TerenureCollege and the coursechanged to make it fasterand flatter. Close to 1,400took part in the race lastyear, and even more areexpected this time. Manywill be women preparing forthe Flora Women's MiniMarathon and looking for anofficial time that willguarantee them a runner orjogger's number. Onlineentry is now open for €20plus processing fee. Seewww.terenure5mile.com

SUNDAY JUNE 1SSE Renewables AirtricityWalled City Marathon.Prehen Road, Derry(8.30am)Marathon runners arespoiled for choice these days,with races over the ultimatedistance taking place almostevery weekend in somecorner of Ireland. One that'sspecial is the SSE WalledCity Marathon, which takesin a challenging routearound the neighbourhoodsof Derry City and County,the banks of the River Foyleand the city’s two bridgesbefore returning to the finishin the historic GuildhallSquare. Numbers are limited,so if you want to run sign upnow.

Quick Picks

Raheny Shamrock AC Runners leading this mid-pack group in Irish Independent Fit MagazineRace. Photo: Tomas Greally.

RACE FIXTURES

84 Irish Runner


Meath T-F C’ships, Day 4,relays. meathathletics.ie

IMRA Leinster EveningLeague Rd 5, CarrickMountain (10K, 426m), CoWicklow, 7.30pm.www.imra.ie

Bann 10K and Fun Run,Havelock Park, Banbridge,7pm. ANI Permit. C:Heather Ardis07841804033.

THURSDAY MAY 22Dublin Staff Relay 5x5K,Phoenix Park, 6pm. Entry€149 (team of 5).C: 093 42896

Ballyandreen ‘5’, Co Cork,8pm. AI Permit. Race 1Ballycotton 5-Mile Series.www.ballycottonrunning.com

Wilkie’s Classic 5-Mile,Foyle Cycle Path, 7.30pm.ANI Permit.

FRIDAY MAY 23Wexford County Senior RoadC’ships (5K/10K) Kilmore.Entry €5.wexfordathletics.com

Ardmore 5M, Co Waterford,8pm. Ger WyleySports/Skins Summer SeriesRd 4. C: James Veale 0868184762

Poulamucka 5K/8K, 7.30pm.C: Niall O’Sullivan 0861660888

Belfast Telegraph RunHerCoastal 10K, 7pm. ANIPermit. Entry £18.www.runher.co.uk

MAY 24-25European Clubs T-F C’ships,Slovakia.

SATURDAY MAY 24Leinster Relay and Junior T-FC’ships.www.athleticsleinster.org

IMRA Wicklow Trail Relay,Kilmashogue to Shillelagh,7am. Also Wicklow ‘127K’.

Sneem JFK 50-MileChallenge, 5am.sneemwalkingclub.com

Valentia Island SprintTriathlon, Co Kerry, 1.30pm.C: [email protected]

Inisowen Trail Run, CoDonegal (20K, 7K, 11K),Entry €35. Medals, T-shirts,goodie bag.www.extremenorth.ie.

SUNDAY MAY 25AAI Games, Santry.www.athleticsireland.ie

South Dublin SportsPartnership Ramble Aid

Series 7.5K, Griffeen Park,Lucan, 11am. AI Permit. C:Thomas McDermott 014149000.

Barretstown DublinMountains Way (42KTallaght to Shankill; or 21KTallaght to Fair Castle). Entry€75 for 42K; €50 for 21K. C:Bernie Carroll 045 864115.

IMRA MunsterChampionships Rd 1,Templehill out of Limerick(6K, 400m), 1pm.www.imra.ie

Running Against Cancer 5-Mile, Ballinasloe, Co Galway,11am. T-shirt, spot prizes. C:Ken Campbell 0877654200.

Newry City Marathon, 9am.Also half marathon,10.30am and 10-mile walk,10am. Entry £30 marathon,£25 half/wheelchair, £20 10-mile walk.

TUESDAY MAY 27Dunboyne BHAA 5-Mile,8pm. Entry €15 reg/€10non-reg. www.bhaa.ie

Cork BHAA John BuckleySports 5K, Lee RC, Marina,8pm. C: John Buckley 0214508830;


WEDNESDAY MAY 28 Brooks Pat Finnerty Memorial5K Series Race 4 (final rd),Belvedere House, Mullingar,8pm. AI Permit. Entry €30for 4-race series. C: GregDuggan 087 2838329.

Meath Inter Club T-F LeagueDay 3

*IMRA Leinster EveningLeague Rd 6, Glasnamullen(8K, 410m), Co Wicklow,7.30pm.

*IMRA Munster WednesdayLeague Rd 2, Murroe (9K,270m), Co Kerry, 8pm.

THURSDAY MAY 29 Old Abbey 4-Mile,Ballinahassig, Co Cork, 7pm.AI Permit. C: Maria Terry087 2972324.

FRIDAY MAY 30Simon Cumbers 10thAnniversary and PaddyHyland 6K, Navan, 8pm. AIPermit. Entry €15. Special10th anniversary medal allfinishers. C: 086 3147450.

Touraneena 5K, CoWaterford, 8pm. Ger WyleySports/Skins Summer SeriesRd 5. C: James Veale 0868184762

Kilcredan NS/Youghal AC 5K,Fr O’Neill Sportsfield,Ballymacoda, 8pm. AIPermit. C: Finbar Kingston024 98220.

BMOH AC 10K,Sixmilebridge, Co Clare,6.45pm. AI Permit. C:Katherine Flynn 0874184051.

*Ards Lions 5-MileChallenge, 7pm. Ani Permit.C: John Neil McCormack028 91466743.

SATURDAY MAY 31Tullaroan AC Marathon, 10K,5K, Tullaroan, Kilkenny,9am. AI Permit. Also halfmar, 10Kand 5K. VincentGuthrie 087 9478821.

Operation Transformation 5k – John Murray (RTE Radio one), Sarah Campbell (Leader), Siobhan McKillen (leader), KathrynThomas, Marc Gibbs (leader), Dr. Ciara Kelly and Karl Henry.

RACE FIXTURES

Irish Runner 85

Forever young –Roger Rushecelebrated his75th birthday atTuam Road Race.


A Man of Good Cheer

HOME STRAIGHTFrank Greally

There was a moment, poignant butbeautiful, at the St Patrick’s Festival 5KRoad Race on St Stephen’s Green, whenBrian Tyrrell from Poppintree on Dublin’snorthside came walking briskly towardsthe finish line, accompanied bymembers of his family who had ferriedhim around most of the course in hiswheelchair.

And of course Brian, who has longbeen the master of fancy dress at manyrunning events, was appropriatelydressed as St Patrick as he crossed thefinish line to a rousing reception. Brianwas determined to walk those final 200metres to the finish line and his familymembers; daughters Louise Fagan andKaren Malone and his grand-daughterJessica Malone were there by his sideall the way, along with his sons-in-lawPaul Fagan and Kieran Malone.

Brian Tyrell has never had thingseasy and since the early 1980s he hasstruggled with a number of serioushealth issues. However, since taking uprunning back in 1982, Brian has set amarathon personal best time of 3:09and I remember when he completed114 miles 1,726 yards in a 24-hour

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86 Irish Runner

ultra-running event in Greystones.Over the years Brian has brightened up many

running events by turning out in a wide array offancy dress outfits. Despite his many healthchallenges, Brian has always appeared up-beatand positive; a man of terrific attitude, quietdetermination and a lovely smile.

It was nice to see that St Patrick’s FestivalRace Director Eamonn Coghlan singled out BrianTyrrell for special recognition at this year’s raceand when Brian spoke to the runners who

assembled at the post- race knees-up in theMansion House he received a wonderfulreception that his wife Nancy reckons was thehighlight of Brian’s running career.

Right now, Brian Tyrrell is struggling withcancer, but you will not hear him complain abouthis condition. At 76 he remains the samecheerful and positive runner I first met back inthe early 1980s; that is why I am devoting thisHome Straight page to an ordinary runner who tome will always be quite extraordinary.

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