Finding Perspective and Positivity

So it’s been some time since my last post and a lot has happened (in chronological order)…

My ‘running free’ came to an end not long into March 2012, as I developed an overuse injury of my
tendons at the juncture of the top of my foot and shin, which caused a dull, deep pain anytime I
moved beyond walking pace and the injury lasted until May of 2013, sadly forcing me to miss the
2013 MDS.

The shear insignificance of my disappointment of missing a running race in the desert was brought
into reality when on April 14^th 2012 during a yacht race in San Francisco, my good friend Elmer
Morrissey was sadly lost in a yachting accident in San Francisco. In his memory I will write a
separate piece after this post. 

In  May 2012, the hockey team I coached, Cork Harlequins, won the Irish Senior Cup in May 2012,
which brought a little positivity back during a difficult time.

On the 9^th of October my wife gave me the best present ever in October 2012 when Kate Oakley
arrived on the planet, bringing a whole new challenge to our lives altogether.

Some trial runs while on a short break to Lanzarote in January 2013, gave me little comfort, despite
some early promising signs.

February of 2013 brought a thankful piece of news from Running the Sahara in the UK, who
confirmed that I could transfer my entry to 2014 without any penalties, giving me a new target and
new motivation.

In May 2013 and on the back of our 2012 success, my Cork Harlequins HC side graced continental
competition as we travelled to Vienna for the European Club Championships. Even though that
much to our disappointment things did not work out so well on the pitch, I began to run again
without pain, all 13.5 stone of me through the morning streets of the Austrian capital in a pair of
Vibram Five Fingers. It was a case of taking some positives from the trip.

The summer saw a return, a gentle return, to running (still in my Vibrams) and I began to accumulate
mileage as I thought about the Dublin City Marathon (DCM) in October.

Disaster struck on a morning run in early September when I felt a slight pain in my left Achilles,
which then quickly became a pain and then a very sore pain. So I did what I usually do, kept training
and made it worse ruling out the DCM and the Clonakilty Marathon.

Saucony Kinvara - 4 mm Drop

This resulted in an October trip to a ‘running re-educator’ named John Foster in Dublin, who advised
me on footwear, orthotics and running form. His advice included running taller with less of a leg
trail, moving to minimal shoes with a 4 mm drop as opposed to Five Fingers with their 0 mm drop
and exercises to help with the Achilles. He also gave me a new perspective on wearing orthotics.

Some weeks later and a 100 euros worse off from buying 4 mm drop shoes (Saucony Kinvaras, more
later), I was still in pain and decided my best option was to get some physiotherapy. Step up Sinead
and Sarah at Performance Physiotherapy Cork – there is nothing like someone squeezing your
Achilles and using friction to treat a problem to make you realise you should not have kept training –
I was learning lessons. To facilitate my fitness, I re-joined the pool and began swimming and aqua-
jogging regularly. The float belt became my best friend!

My New Best Friend

Sarah had me in pain on numerous occasions during November 2013 and was always realistic about
my prospects of running. On December 1^st I took to the treadmill and ran a minute on/a minute off
for 3 miles. I WAS BACK (sort of anyway)!

December brought a good target as I managed to get in to the January 2014 55km Art O’Neill

Challenge (more on this later), which I thought would act as my acid test for the MDS. Complete it

and we’re good to go! The month finished with some good runs and a lot of calf raises in my attempt

to solve the Achilles issue and I was left with a new sense of optimism coming into 2014...

Down in the Dumps

Tramore Valley 5k
"And We're Off"

Amidst a flurry of Movember moustached men (and some women), the inaugural Tramore Valley 5k in aid of Marymount Hospice was hosted in the former Cork landfill site or city dump, which will shortly be opened as Cork's new "super park". Despite a slight smell of methane from what I suspect are badly capped landfill cells (yes I am an nerdy environmentalist), nearly 300 people ran the 2-lap course on a fairly windy day.

The new park, once officially opened, should be a superb facility and will have a link by footbridge to Vernon Mount, so there are high hopes for it to be a decent running facility, especially if they put in some lights for night running. This is good news given that the long term future of UCC's Farm is in doubt (apparently).

This was the first 5k I had raced in over a year and it was always going to be a good test to see if the consistent training due to a lack of shin splints (more on that later, some bad news I'm afraid) was having the desired effect. The course itself was relatively flat, with a slight downhill at the start and a slight drag at the end, so all in all fairly even.

The road, however, was a different story. There was relatively new paving for the best part of 3k which still had a lot of loose chippings, not great for the Five Fingers, but manageable despite the odd stone jamming into my heel, and with only one tight turn near the start slowing down the pack, it was a relatively fast course. I ran 20.06, which is my fastest for a while, so things seem to be moving in the right direction for the most part.

Coming In To Finish (Red Long Sleeve T-Shirt)

For the other part, my legs, in an act of submission to my training demands, decided it was time to familiarise me with an old injury, the shin splints have returned to my left leg. I don't really think it has been anything to do with my barefoot approach to running, rather it has coincided with my return to the hockey pitch and my clod-hopping astroturf shoes.

So off I went to the physio and after an hour of varying degrees of pain, there was an improvement. Between the shins, having my it band and iliopsoas released (whatever that means) and dry needles stuck into my legs, I felt much better (thanks to Sinead Murphy). There is still some tenderness after I run in my left shin but Christmas will bring a break from playing hockey, so we'll see if my astroturf shoes are the cause of the pain or not.

Dry Needles - Great Craic

Apart from that, it's been a good month for training, running over 25 miles a week, including one long run per week and a speed endurance session.  I'm hoping December will get that number closer to thirty and the new year will bring even more miles (at least that's the plan for the resolutions!).

No movement on the old MDS waiting list, still stuck at 48 but not too worried about that for the moment.

Where's That Sinking Feeling? - Cork to Cobh 2011

Icebergs Ahoy!

Given the race destination. it would have been easy to include in this post comments like "I didn't hit the wall, it was more of an iceberg" and "as Cobh came into view, I got that sinking feeling" but the fact of the matter was I never hit a wall, nor an iceberg and there was no sinking feeling.

The historical significance of our destination however, meant that the irony of the situation was not completely lost on me. It was after all the route that many would have taken from Cork to join the Titanic at it's last port of call before they drowned in an icy sea. It was also the last journey for many prisoners were taken from Cork Gaol to be deported to Australia (thank you Wikipedia). So all in all, safe to say it was essentially a punishment route, a very long Green Mile (thank you Stephen King) if you will.   

Having not ran anything over 10 miles since 2007 until the Cork Half Marathon in September, the 15 miles Cork to Cobh race was going to be a whole new challenge. September was a miserable month in terms of training, a combination of laziness, work and an occasional lack of motivation, meant that the half marathon was about as good as it got, and if you read the previous post, you will know that it was no highlight for me, with my legs exacting retribution on my body at the 10 mile mark.



Having seen the photographs from the Cork Half Marathon (see previous post), I was disappointed by my poor heel-striking form in the Five Fingers. It therefore meant that I would have to alter my approach to the race to try and maintain good running form, so as there were no pacers for the race, I thought I would try an hold a steady 7.30 mile pace for the 15 miles. It was going to be a little bit slower that what I thought I was capable of, but it would ensure that I ran with a decent foot strike.



Heading Out the Lower Glanmire Road
Check that foot strike!

My only time constraint was that I had to be in Cork Harlequins to coach my side in a Peard Cup clash with Bandon. The match was to start at 1.00 pm, which meant meeting at noon. The race started at 9.30 am and would take somewhere under two hours to finish, so there was little margin for error, but I was still conscious off heading off too quickly and struggling after 10 miles.

The plan was to finish, grab my bag from the van that takes your bag from the start, jump in the car (which was dropped down the night before) and high tail up to Harlequins. Nice and straightforward. All this while I missed the Ireland V Italy rugby world cup match, mind you the stewards kept us well informed during the race, even if you had recorded it and were hoping not to hear how it was going.

The route was fairly flat, straight out of the city from near the train station, out along the Glounthane road, passed Fota and straight out to Cobh. There's a bit of a drag once you got passed Fota and another one coming into Cobh.

Two sachets of energy gel, 3 bottles of water and a segment of orange from a nice lady on the side of the road saw me home in 1.53. I came through the half marathon distance a minute and a half faster than in Blarney and held my 7.30/mile target pace. That's about as exciting as it got! Another triumph for barefoot running, well Five Finger running.

It was after the race when the real punishment began. As soon as I finished, I started looking for the van and was then told the bags were in the community hall. "Grand" says I, "where's that?". The man pointed at the long, very steep hill rising out of the square in Cobh. "Up to the top of that hill, turn right and then up the other hill".

It must have taken 15 minutes to walk up the hill to the community hall and get the gear, before running down to the car, getting slightly lost and driving along the back roads (as the main roads were closed) to get to Harlequins, in my singlet, short shorts (I wear them) and my Five Fingers, my classic coaching outfit! Delivered the team talk, out onto the pitch to watch a 2-2 draw, extra time golden goal win. Happy days.



In other news, I'm up to 48 on the waiting list, slowly but surely getting there, and am looking at doing the "Run the Gauntlet" Gap of Dunloe Half Marathon in November, so trying to keep the head down training.

Barrack Hill, Cobh: "Up to the top of that
hill, turn right and then up the other hill".
The route to collect your bag. Balls.





No Sand, No Pack and Over 140 Miles to go...2011 Cork Half Marathon

Cork Half Marathon:
Spoon Shaped Course

There is an awful feeling you sometimes get when running road races – it’s the feeling that you’re close to the red zone and you are not even half way. Your body starts with “hold on a minute here, we’re running a bit longer than usual” and then for me it goes “screw you Phil, I don’t like this pace”. This is followed by “I know what will slow us down, I’ll threaten to cramp your legs and while I’m at it, I’ll mess with your breakfast and upset your digestive system, that’ll wipe the smile off your face.” I don’t think I was smiling anyway but I was in relatively high spirits finding myself slightly out of my depth with the cheery pair of balloon carrying runners leading the 90 minute pace team for the Cork Half Marathon.

The course is spoon shaped, going out and back on the same 4 mile stretch with a 5 mile loop in the middle. My plan was straightforward – keep the pace team in sight until half way and then hang on and try to get in around 95 minutes or so. Simples! 

The Smiling 90 Minute Pace Team in Orange with Balloons
(That's me on the left trying to hang on)

This was the first time me and my Five Fingers took to the road for a race, which made me a little bit nervous. After 4 miles I had been dropped from the pace group, but they were in sight, the lead runners laughing, joking and smiling for the occasional camera. That’s when the awful feeling set in, not even half way into the race. I was neither laughing nor joking at that point and I didn’t want to see a camera. I knew when I was driving to the race that I hadn’t trained to half marathon distance and that I would treat this as a training run, a starting point for increasing mileage in preparation for the MDS and so I decided to take it easy, but you get carried away with the pace group and before long your swimming against the tide, or to be more accurate running slower and slower as the pace group drift further and further up the road.

Chasing the Pack - Dropped After 4 Miles
Note the Right Foot Heel Strike - Poor Form

And I mean up the road. The first miles to the end of the spoon handle were over a relatively taxing but gentle incline, but you felt better knowing that you had to run back down the incline after the loop section. At the start of the loop the incline became steeper, still ok to run but slowing down the average pace by a fair bit. Just as it levels out, there’s a blind turn off the road to the right and you find yourself at the bottom of a punishing increase in incline into the village of Grenagh, a hill-top village overlooking the Mallow Road into Cork.

I set off with optimism, which quickly changed to that feeling you get when you question your own sanity, but I eventually found a rhythm and ploughed on for about half a mile. As you entered the village at the top, the crowds were unbelievable – there must have been 8 or 10 people clapping on the runners – you could barely see the road.

Onward and downward we ran out of Grenagh, down a steep hill past the 7 mile mark. It then levelled out thankfully and I had time to assess the situation – 6 miles to go, feet ok, legs a bit tight but it’s all downhill for the last 4 miles!

More lies from my brain - it actually wasn’t downhill at all, more flat from there to the finish with the odd incline. And somewhere between 9 and 10 miles, Team Phil disbanded, my body had had enough of me and thought that it would be good to tighten all my leg muscles as much as possible and so it did and it lasted until the end of the race. My last 3 miles were all well over 8 minutes, pushing my time to 1.38.38 and disappointingly away from my 1.35 target. I did meet Niall O'Crualaoich at the finish though, and he assured me I was on the right track for the MDS.

It was the first time the fingers had gone beyond 10 miles and the first time they had raced. My feet were a little sore afterward, mainly because of my neglectful approach to training in September, having had a very good and positive August of running. On a positive note, I had at least avoided BNS (Bleeding Nipple Syndrome!) as I got to grips with a tub of vaseline prior to the race - I learnt my lesson from the 2000 Dublin City Marathon.

Still haven’t decided whether to run Cork to Cobh 15 mile race on October 2nd, although having run the half marathon, it doesn’t seem as daunting.

My last thought was that if it was the MDS, I’d only have around 142 miles to go! And then I thought that I’d have been running on sand carrying a 10-12kg pack...well at least it's a start.

High Fives...

Well it's been 5 months in my Vibram Five Fingers and I thought it would be a good time to review where I was with them.

I have been running 3-5 days a week covering between 18 - 30 miles a week without a block of ice coming anywhere near my shins. I haven't had that sort of consistency since I was 17. The surfaces I have trained on have varied greatly from grass (45%), road/tarmac (35%), beach (15%) and forest trails/paths (15%). I have run on the flat, up hills, down hills and over all sorts of stones, broken glass, kerbs, tree roots, mud, muck, grit, gravel and dirt. I have broken PBs for a lot of my training runs that were  initially set in normal runners.

My primary training areas are as follows:

Glanmire's Pike - 2 GAA grass pitches making a half mile loop

Rochestown's Line - Old railway line turned into a tarmac walking/running path

Currabinny Woods - Forest trails - hilly, stony, muddy terrain, good for hill reps

Redbarn Beach - Compact sand beach, 3.5 miles long

My feet have gotten used to the varying terrain and there is little or no pain or awkwardness when I run on forest trails or gravel. There was a good bit at the start but my feet seem to have adapted accordingly.

In short, I'm thrilled with the Five Fingers.

I still have some questions though:

First of all, they get wet, which is fine in the summer but in the winter I'll freeze. Is the solution to run in Nike Free, which are more like normal runners, for the winter?

Secondly, what do I do with my orthotics in all my other shoes? Some of them were purchased big enough so that my orthotics would fit in well and would be too big without them. Should I stay wearing my orthotics in my shoes or take them out completely? What sort of shoes should I be wearing or does it matter when you are just walking around in them?

Thirdly, if and when it comes to it, what do I do for the MDS? Do I use the Fives as a foot strengthening mechanism and then run in normal shoes or do I try to find a minimalist pair of shoes good enough to get me through the Sahara?

Despite it's vast content, t'interweb offers few solutions to these questions. For the moment I shall crack on and keep my research going.

I bought a second pair of Fives before a recent trip to the Netherlands and trialled them around Utrecht. The Irish U18 hockey team thought they were hilarious. Despite the funny looks you get, they have been nothing short of superb. They feel even better that the first pair. I'm lovin' it...

Running 3 Miles in Another Man's Shoes...

Ignoring all the advice that many (but not all) physiotherapists have given me throughout the years, I decided to try non-orthotic barefoot running. The decision came out of frustration from the return of some slight pain in my shins after two weeks of increased running and I have been here, done that. I know the only way to get rid of it involves rest and icing my shins using a large block of ice from an old butter container that I keep in the freezer and then starting again before I get more pain somewhere down the road (literally). This has been the cycle since I was 18, when I'm convinced that a mixture of the Mardyke's concrete astroturf, new hockey shoes, then end of my growth spurt and Asics first ever Kayanos (which were very heavy) caused my splints. As I always say "you can manage them, but never get rid of them".

With this decision and knowing I have no intention of running down a road with nothing on my feet, it meant only one thing...Five Fingers. So in I went to John Buckley's and tried to try on a pair. I felt sorry for the sales guy as it took me nearly 25 minutes to get one on and I couldn't even get the other one on. I told him to go for his lunch and come back to me, but he declined! Eventually I got them on (after 50 minutes) and walked around a bit and jogged in the shop. I bought them and left expecting to be clamped with a parking fine.

It took me only 20 minutes to get them on when I got back to the office and I kept them on for the day. To say that they feel weird is an understatement, like gloves that pull your toes apart. The first thing I noticed is how they force you to walk on the balls of your feet, as opposed to on the heels and when I jogged around a little, it was the same thing. Bizarre to say the least.


So on to my first run - I thought better of running more than 3 miles, as the advice is to build up slowly, maybe a mile at a time. I drove to the pitch in Glanmire and off I went. The difference in running style was immediate - no cushioning means you can't land on the heels and have to run more upright with a straighter back and there was no weight in them at all. I still had some pain in my shins, but it was a different pain, almost the sort of pain you get from trying something new, and it was the same for my calves. No pain in the soles of my feet and I felt I was running reasonably efficiently. The only other issue was a slight chaffing at the back of the ankles, but it's not a worry, I'm sure my ankles will get used to it.

Whether this will be the same in the longer term remains to be seen and I'm not sure will these solve the splint issues, but at this stage I'll try anything.   

The last thing I need is to find a method of training with them - do you run in them all the time?; alternate them with my normal runner?; wear my orthotics in my normal shoes?; do core exercises to help my running style? I'm not finding much online but I'll keep searching.

Was going to add in a crap joke here about giving my old runners the finger (get it? rubbish I know), but I can't see myself running over rocky ground in the fingers, let alone the desert. Will do a trial run in Youghal over the next week or so. Daycent ba!