Ep 33 Eoin Keith: first Irish finisher at UTMB 2021
· Trail Running Ireland Podcast
At the peak of the season, Eoin Flynn welcomes back the podcast's very first guest, Eoin Keith. He was the first Irish finisher at UTMB 2021, in 60th place and second in his age category. They talk about his pacing and fasted-fuelling strategy, how he recovers, and his thoughts on mountain safety after a tragic week in Chamonix. René Borg sets out a practical plan for recovering from a big ultra.
René says the "one day per mile" rule doesn't work for 100-milers. He splits the month afterwards into a two-week recovery phase, with walks, short easy jogs and no scheduled runs, and a two-week rebuild phase. He covers temporary organ strain, why most ultra runners pick up cold-like symptoms afterwards, and the basics of recovery: sleep, good food, hydration, vitamin C and not too much alcohol. He also recommends gentle band-based "strength recovery" exercises.
Eoin Keith explains that recovery is individual and depends mostly on how hard you pushed. He avoided a sprint finish this time and plans to race EcoTrail Wicklow three weeks later. Speaking with care about the TDS runner who died in a fall that week, he gives a mountaineer's view: in the mountains you're responsible for your own safety, races can only make quick decisions under pressure, and carrying the right gear matters, even in Irish hills. He describes his UTMB: holding back at the start, running straight through aid stations, staying cooler at altitude after cable-car acclimatisation, about one snack bar in the whole race thanks to years of fasted training, a low patch late on, and holding on for the age-category podium. He finishes with why he trains by perceived effort and follows the 80/20 rule.