We’re thrilled to introduce Sam Hand, this year’s champion of the Kerry Way Ultra Marathon and a true local legend in the ultra marathon community. A native of Bruree, Sam’s dedication and achievements have made him an inspiration to many, and we’re proud to welcome him as the newest ambassador for New Leaf.
Congratulations on your Kerry Way Ultra Marathon victory, Sam! Can you tell us what inspired you to start running ultra marathons?
It probably started with a Garmin App running challenge against my friend Sean back in 2020! It was at the beginning of the first covid lockdown and I had just started back doing a bit of trail running around the Ballyhouras close to where I live. All the races had been cancelled so myself and Sean started competing for monthly distance challenges against each other. Then Sean signed up for a 50km trail race and I thought I had to try one too. I had never heard of ultra distance races before and thought running that far was a bit mad! I had originally planned to run the Glen of Aherlow 50km IMRA race that year but it got cancelled a few weeks before. I didn’t want all my training to go to waste so I ran a 50km loop myself around the Ballyhoura bike trails. After that I was hooked!
What does winning this year’s Kerry Way Ultra Marathon mean to you personally?
The KWU was my main goal race this year. I signed up for it in January and set myself a target to finish it in under 24 hours. I knew if my training went well and I had a solid race on the day, that I would have a good chance of finishing in the top 3 but I never expected to win it. I was delighted to cross the line first and just under my target in 23:56:33. The KWU Nite was my second ever ultra race in 2021 and I also ran the full KWU in 2022, so it’s an event I’ve completed a few times and love going back to. The trails down in Kerry are hard to beat.
What was the first thing you did after you finished the race?
I met my family at the finish line after they had crewed for me all the way around, which was brilliant. It was great to finally be able to stop and sit down for a while. Then I tried to have a quick shower before my legs completely seized up!
How did you prepare for this year’s race? Were there any unique challenges you faced in training?
I had a very consistent training block leading up to KWU this year. I did a few of my long training runs along the Kerry Way to become more familiar with the route which was a big help on race day. My main goal was to finish under 24 hours, so I looked at previous year’s finisher times and worked out roughly what time I would need to get to each checkpoint. This helped me to plan my fueling for the race and what I would need from my crew at each aid stop.
Which other races did you do this year? Did you place?
I have done a good mix of racing this year, including trail, mountain and a small bit of road running. My best results were a 2nd place finish behind Nick Hogan in the Nagles Marathon and I was part of the 1st mixed team in the Galtee Duo Challenge running with Dee O’Gorman. Running abroad, I did the 115km Madeira Island Ultra Trail in April and finished 84th out of just over 1,000 athletes. I also ran in the 74km Rennsteiglauf Supermarathon in Germany in May and finished 41st out of 1,400 runners. Some other races I really enjoyed this year include the Slí Chorcaí Ultra, Reeks Skyline, and the Mourne Skyline.
Did you ever win a major race before?
No, this was my first big win. I finished 3rd in the KWU Nite in 2021 and I have had a few top 10 finishes in various ultra races but never crossed the line first before. It was great to finally get a win after years of tough training!
Many people view ultra marathons as extremely challenging. What drives you to keep going during those tough moments? Is there a particular mindset or mental strategy you use when tackling such long distances? What was the toughest moment of this year’s race, and how did you push through it?
During the race, I find it helps to remind myself of all the work I have already done in training to get to the start line. It’s important to be confident with your training and try to enjoy the race as much as possible. A common mental strategy that I use is to break the race down into sections and not think too far ahead. I try to focus on just getting to the next aid station or break it into even shorter sections, e.g. getting to the top of the next hill or the next road crossing. The toughest moment I had in this years KWU was actually very close to the end going through Muckross. I misjudged the distance I had left and was sure I would miss out on my sub 24-hour target. Luckily, I met my partner Tracy and previous KWU winner Stephen Mangan who got me going again to finish strong with a mini sprint finish over the last 2km!
Can you walk us through a typical training week? What does your routine look like?
I fit my training around my work roster which includes working weekends and night shifts so it can vary week to week. I’m very lucky to live beside the Ballyhoura mountains so I do most of my training on the local trails. As a typical guide; most of my runs are ‘easy’ effort, a small bit of speedwork, and mostly off road on trails and mountains. I’d also regularly meet up with friends for longer runs, including New Leaf’s very own, Mairéad O’Keeffe! My club, Kilmallock AC, also hold weekly group runs which I join whenever I can.
How do you handle the recovery process after such a demanding event? Do you have any tips?
I think the most important and basic things are to get plenty of sleep and eat plenty of food after a big event. Active recovery is good too so get out for an easy walk, cycle or swim to keep the body moving rather than being tempted to lie on the couch all day. It’s also nice to use a muscle recovery gel. I have a selection of the UltraPure gels which feel great on tired legs.
Who are some of your personal heroes in the ultra marathon or sports world, and how have they influenced you?
Growing up my biggest sports hero was Paul Scholes because he played for Man Utd and was a fellow red head! There are some incredible short films on YouTube on different ultra runners that I’ve watched when I was first getting into the sport which really inspired me. People like Jim Walmsley, Gary Robbins, John Kelly and Courtney Dauwalter are some that come to mind straight away. A few of their documentaries are incredible and well worth a watch.
Do you have any pre-race rituals or good luck charms, like a “lucky” pair of socks or a song you blast?
As a pre-race ritual, one of my final training runs before a big race is a lap around the Canon Sheehan trail loop in the shoes I plan to wear on race day. I listen to a lot of music so my playlist will change regularly, but for KWU this year the theme song ended up being Joe Dolan’s ‘It’s you, it’s you, it’s you’. Thanks to John Williams for that one!
Can you tell us about your diet and nutrition plan? How do you fuel your body for such intense training and races? Any favourite supplements?
One of the things I love about running is all the food I get to eat to fuel it. I don’t follow a particular diet but we eat fairly healthy at home and cook most of our meals from scratch. For the longer races, it can take a bit of trial and error to figure out what gels or drink mixes best suit each person. Everyone will have their own tastes. For the KWU, I used Precision Gels, Tailwind drink mixes and Precision electrolyte tablets. I have used the Precision gels for my last few races now and find them excellent. At the crew stops, I also try to include real food, such as soup, fruit and noodles. Strength work has recently become a part my training and I find the Optimum Nutrition clear protein drink mix very useful to help with recovery.
What advice would you give to someone considering their first ultra marathon?
Trying to get your nutrition right to fuel yourself over longer distances is such an important and tricky part of ultra running. I would say practice with whatever gels or carb drink mixes you plan to use for race day during your longer training runs. You really don’t want to find out an untested gel doesn’t agree with your stomach in the middle of a race!
As a New Leaf brand ambassador, what values do you feel you share with the brand?
Physical and mental wellbeing is a very important part of my lifestyle which is something New Leaf promotes through their products and services. I’m also very proud to be part of the trail running community which New Leaf supports so well through their race and media sponsorship. I’m delighted to be working alongside them as their brand ambassador.
Are there any future races or goals you’re particularly excited about or aiming for?
Next up for me is the Bauers Megabackyard Funrun (BMF) event in Waterville in January. It’s a last person standing event where runners need to complete a marathon loop course every 8 hours until one runner is left. I am also aiming to run the 160km Beara Way Ultra in May. In between, I’ll try and do a few shorter IMRA races and maybe the odd road race for a bit of speed work!
Finally, what’s the best part about being an ultra marathon runner, and what has this journey taught you about yourself?
I think the best part of being an ultra marathon runner has been some of the amazing places I’ve been lucky enough to race in over the last few years. I’ve completed the Lavaredo Ultra Trail in the Italian Dolomites, the Ultra Trail du Mont Blanc starting and finishing in Chamonix, and the Madeira Island Ultra Trail running across the Portuguese island. Closer to home, I love running down in Kerry and never get bored of my local trails around the Ballyhouras. Ultra running is a great way to challenge yourself beyond what you think you are capable of. I have learned that when I am exhausted, my legs are sore, it’s the middle of the night and I’m running through a bog, that I can keep going and enjoy the mad sport that is ultra running!