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Speedy Gonzales or Slowpoke Rodriguez?

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  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Monday 3/3: AM PM Cycle commute
    Lunch 5k easy

    Tuesday: 10k easy

    Felt slightly faster than usual but the calf felt sore from start to finish. Time to reassess. Have a weekend away this weekend. Was supposed to run Wicklow mountains half. Any chance to race it is well gone. I'm staying in a holiday home on the route. Plan C was just to jog that far but I think ill have to skip it.
    As its 4 weeks since this issue arose Im going to try and get a running specialist person to look at it before the weekend. I was slightly surprised at the original diagnosis of just a tight calf. The lower leg is behaving as if it has been injured. I think there is a tear there myself. We'll see. Ill stagger the updates a bit here as there isn't too much to update!


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Wednesday: Just the two cycles for the commute. Super easy pace this time.
    Booked session with an athlete physio for Monday.

    Thursday 8k at lunch. Good improvement in the leg. The easy day yesterday helped. Don't want to jimks it, but I feel now once it starts to heal, it will happen quickly. Stabilisers still not functioning fully on that foot. More work needed there.

    Ill follow that pattern till Monday. Plan for Sunday's Wicklow half will be for a run walk job. Staying in holiday home around 15k on route so that should be enough.

    Its a pity because but for the injury, my aerobic development might have allowed me to give a good account of myself in this one. Looking forward to it though, will be nice to be out in the mountains again.

    Better for this setback to have happened now though than in the summer. Still plenty of time and the setback/fright should mean ill take preventative measures. Double touch wood there.


  • Registered Users Posts: 2,842 ✭✭✭Micilin Muc


    T runner wrote: »

    Ill follow that pattern till Monday. Plan for Sunday's Wicklow half will be for a run walk job. Staying in holiday home around 15k on route so that should be enough.

    So you won the 10k race instead!


  • Registered Users Posts: 701 ✭✭✭PaulieYifter


    So you won the 10k race instead!

    Brilliant! Well done T.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Friday 7/3: rest
    Sarurday 8/3: 6k Downhill from Wicklow gap to Glendasan.
    Sunday 9/3: Wicklow Mountains 10k.

    Got a lift up to the gap. The buses were still down at the 21k start and had to return to Laragh, and collect the 10k runners before climbing back up to the gap. Had a few practice races with my 2 year old daughter and then started a warmup. Decided to do it on the course to get my stabiliser muscles actiavted properly. It had rained overnight, and the 800 m descent to the forest was treacherous. There was a really dodgy section of rock half way down before crossing the powerstation road. I picked the safest line through that. If i went easy id be stuck in the middle of 100 runners and in dangerous terrritory. I could just push the first bit and id be clear and able to see my way down..and ease off at the bottom. To be fair id subconciously decided to race it long before it was just a matter of the concious part of me rationalising it.

    Did the down and up twice, back for a few more sprints with my daughter and watched the buses snaking their way up the valley to the Wicklow Gap carpark where the race was due to start.

    The runners piled off the bus and stood around shivering as the starter quickly and eloquently explained the charities work. Looking around there were 3 of us who might be competing for the race (if i raced it). One chap in a DSD vest was bouncing around in road runners doing strides. I had one tactic knowing the conditions. Dont be too out of breath for the technical bits. Time to be made and accidents to happen there.

    He went on to describe the route and mentioned that condition were good...and joked the river crossings were passable. I raised an eyebrow here...the conditions were good mainly, but the first 2k and in particular the first 800 metres were absolutley treacherous. The runners didnt know that in under a minute they'd be slipping and sliding down a mucky rock filled hill powered by a dangerous mix of race start eagerness and cold muscles.
    I should have spoken up but didnt instead i edged my way closer to the trail start, to make sure id be first to enter it.

    Off we went and i got onto the trail first. The first 100 metres was the best footing, so i got a wee gap to make sure i could concentrate on my descent safely and without distraction. That lasted a while but just as i approached the dangerous rocky section, I heard heavy footsteps and breathing, and a large out of control man hurtled past. He hesitated, as i knew he would, before the rocks, and i just managed to avoid him, but I went down anyway, banging a knee hard against some rocks. I got up quick, wasnt too shook, and caught up with him as we crossed the power station road. I sprinted past him, he was completely fecked, but tried to respond. The look i gave him made him think twice.
    Off road again we went. It was like grease here. There were climbing steps but with a broken wire fence beside. Avoided the steps but stood on a wet board.....my foot slipped completely sideways.....just managed to save myself and keep upright.....another few seconds and down i went again....into sloppy muck this time. A few secs to get up this time as my momentum was pushing me into the muck. Off again on a slight uphill. I glanced behind and had a decent lead somehow.... Picked my way through the muck at about AT effort...oooopps down again!
    I knew the path improved after the forest...where was the end of it...there it is!!! oops...down I go again.
    Finally onto harder trail and just kept the legs ticking over steady hard. Crossed a small river out onto a road and 400m downhill to come on that.
    I glanced back. DSD guy was 2nd maybe 90 secs back, although hard to identify, as i was, due to muck. OK, he's not good on the technical stuff, run fast down this just in case hes an absolute greyhound on the road.
    Did that, just turning back off road over a wee woooden bridge and i remembered my calf niggle. Could just about feel it. A big descent into Glendasan coming, no muck but quarry, gravel, rocky steps and sleepers. Coudnt afford to fall, so eased right down.
    At the bottom theres a good trail road all the way to the round tower at Glendalough. I looked back up the hill but couldnt pick out any movement. Good stuff. Passed my wife and daughter. Stopped to say hello and have a drink/give them a gillet. Reached Glendalough. Now the left turn onto the Wicklow way and some climbing. Climbed pretty well and bounced up on my ankles. Encountered a high closed gate (a walker must have closed it). Couldnt open it from my side so had to climb over and open it from the far side. OPened it as wide as i could and carried on.
    Was feeling my knee now and some bruising and my calf a bit so jogged the last 2-3k in.
    Got a nice cheer coming in and family was there which was nice too.
    Super to get a run in at effort, winning was a nice bonus even if only a charity run in a very weak field at the front, but it was just great to be out doing a race of any description again.
    DSD guy in second got lost and ended up well back. He tweeted that this error "cost him the win".
    Im still compressing my twitter response!

    Had to drive to Loughlinstown for stiches after, on a knee. A real pain as we were staying until monday in Wicklow, and with severe bruising and a badly bruised other leg it meant i was on crutches for a few days.

    On sunday night Vinny Mulvey diagnosed my calf expertly and sorted it. Identified it as in spasm and used dry needling to sort it out. I should have gone there immediately. A 5 week outage could have been reduced to a few days.


    Base building plan

    Once the knee is better ill start my base work again. Wont be Hadd this time. Ill build quickly enough to 160k (3 weeks), and start speeding things up with diffeent paces to make it interestng inc

    Long slow 75/85% of marathon Pace 25 / 42 km
    Long steady 90/95 % MP 16 / 30 km
    Long medium 95/100% MP 10 / 20 km
    Muscular endurance intervals: Long intervals with plenty of recovery to build muscular endurance. EG 12 x 3 mins with 2-3 mins jog.
    Ill do the general speed stuff, strides, hill sprints, aerobic intervals and some speed endurance. ill hope to do a circuits class on wednesdays. I can mess about with a steady run home after for strenght endurance.


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  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Just an update. No exercise of any description since. Stitches out yesterday, but my toe is till painful (must have been cracked).

    Cycled in today. Going to try a 20 min jog later.

    I wont be starting from scratch again but the last two weeks of no exercise on top of the preceding 5 weeks of very low activity have taken their toll.

    At this stage I haven't run a true tempo session in well over half a year; apart from treadmill hill reps I haven't run a VO2 max session or longer intevals heading for a full year.

    Ive bought Magnesses book the Science of running. There is a 10k schedule there as well as a 5k one (Krusty is basing his training on it with great success).

    The 10k base phase has more of an aerobic concentration, the 5k base has more speed and strength endurance work. I need all these components, so im going to mix the two. I don't want to lose the benefit of a progressive schedule, so ill work out exactly what to replace. This should allow me to add 2-3 faster sessions from the 5k schedule into the 10k one in the base , and similar in the pre-comp phase.

    He has plenty of examples of other progressions sessions in his book which I can use to individualise the schedule. For example, I respond well to strength endurance sessions including ones with hill reps thrown in with flat intervals.

    With 31 weeks to my target marathon I can afford 15 or so weeks before evolving the schedule towards HM/M work. Ill replace the speed support side of the 10k stuff with other work, but can keep Magness's specific progressions of the 10k specific stuff and endurance support work.

    Another grand plan. Cant afford another setback at this stage. I haven't really got close to the fitness I had while training for Rotterdam in the intervening period.
    If I can get close to that and get some 5k, 10k work in off such a base I have a chance.n Just have to mind myself now.

    Ill post up the 10k schedule before and after the tweaking once i've a run or two bagged.

    I call this the Microsoft approach. Im going to try and beat Krusty by copying him. :pac:


  • Closed Accounts Posts: 784 ✭✭✭Stazza


    What was wrong with the toe - did I miss something?


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Stazza wrote: »
    What was wrong with the toe - did I miss something?

    I had a badly bruised big toe from that 10k trail race. I kicked a stone hard before one of my falls. I didn't initially include it in my injury list as its not that uncommon for hill running and I assumed the recovery from the cut would outlast it.

    Its nearly there I hope, but I suspect a slight crack in the bone.

    Wont be doing a hill race when not fit for one again!

    BTW.....My 10k time was about a 36.xx on the flat so yourself and Krusty are miles ahead. Ill be back.


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    T runner wrote: »
    BTW.....My 10k time was about a 36.xx on the flat so yourself and Krusty are miles ahead. Ill be back.
    It's taken me 6 years of near-non-stop hard work to get to my current level. In the intervening period, I've had no new children (mine are all grown up), no significant injuries (apart from a three month spell), and no significant time-outs. The sad reality is that by the time we hit Frankfurt, I fully expect to be staring glaring at you disappearing off into the distance, by the time I hit the 1km marker.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    It's taken me 6 years of near-non-stop hard work to get to my current level. In the intervening period, I've had no new children (mine are all grown up), no significant injuries (apart from a three month spell), and no significant time-outs. The sad reality is that by the time we hit Frankfurt, I fully expect to be staring glaring at you disappearing off into the distance, by the time I hit the 1km marker.

    Hopefully, ill get there in one piece.

    However, after besting my 5k PB (15:53) very early in your 5k pre-comp training Ill take and be grateful with with testing your sprinting for the last .2 miles!

    Edit:

    And I wished id progressed as far as you did in 6 years!


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  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    No exercise for 2 weeks due to cut knee and cracked big toe.

    Sat 22nd March: 6k
    Sun 23rd : 10k

    Last week:

    Monday: 12.5k
    Tuesday: 12.5k with 8 x 80-100m strides
    Wednesday: 12.5k
    Thursday: REST
    Friday 12:5k
    Saturday: AM 5k job PM 10k wi 10 x 120m strides
    Sunday: 15k steady : 4:15 pace roughly

    Total 80k

    Monday 31 March: Lunch 5k easy PM 12.5k easy

    Toe is still sore, cut isn't interfering with running.

    Back to Base training. Magness base training for his 10k schedule.
    First week calls for 70 miles, 3rd week 80 miles.Will catch up at the third week stage.

    Base phase 10k

    I wont tinker with the schedule too much in the base phase. I may add 2/3
    srength endurance sessions if they don't interfere with the overall balance. This will keep the strength development towards 5k level. I hope to do a few more in the later marathon phases so good to start them early.

    Mileage tops out at 100miles/160k here. Not going to mess with this. If I get to this stage in one piece I'mgood to go. The long run might touch 20 mile by the end of base. The long term goal is an Autumn marathon and it will be a staple throughout. I dont want it to detract from my faster work so the progression will start early.

    Pre-comp 10k:

    I will add to the speed side in the pre-comp phase by swapping some of the 5k pre-comp sessions in. As with the base phase strength endurance sessions will continue and be favoured both on the speed and endurance side. The long run stays in and progresses unlike the set schedule. This is to keep the endurance side marathon progression.

    Comp phase 10k:

    For a marathon emphasis Magness suggests using the 5k and 10k specific endurance session progression. Ill alternate them every 2nd week and use the LT progression from themarathon pre-comp phase. There is a race scheduled after 4 weeks of this phase. After this I have 13 weeks till the marathon and I may shift into the marathon pre-comp phase, 2 big sessions a week from there till D-Day. 13 weeks out my 10k pace needs to be 3:10.
    Long run continues, possibly with more faster segments in there when possible.

    Magness's marathon schedule is a bit light on long stuff. It is at odds with his pre schedule description (The dewscription here is good and full of ideas for progressions). Ill look at that closer to the time

    A lot of chopping and changing since re-starting the log. Hopefully I can get a little consistency now with this set schedule. Stretching and core will have to become routine.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Monday 31 March: Lunch 5k easy
    PM 12.5k easy (Tot. 18k)
    (AM CC (cycle commute) 12.5k)

    Tuesday: Lunch 10.5 k easy (10.5k)
    (CC x 2)

    Wednesday: Lunch: 10k inc 6 x hill sprint
    PM: 12.5 k easy (22.5k)

    Thursday: No Running (CC x 2)

    Friday: PM 12.5k easy

    Saturday: 20k inc 12.5k progression run (160—193 bpm) (4.04 average)

    Sunday: 24k easy inc 2 x 1mile @ AT

    Weekly Total (107.5k)

    Solid-ish week.

    My big toe is still not fully healed so to protect it I decided to do Tuesdays hill sprints on the steps at Dalkey Park rather than on sloped ground. Very much more emphasis therefore, on leg strength rather than power. Also not ideal as the flights have only 8-10 steps each so its hard to get the required effort for 10s. With that in mind I prolonged them for 14 sec. Legs jellified at end of second last and on last. Hardest things ive done in ages and it just reminded me how over steady my training has been up to now.

    With an unplanned run commute home on Wednesday, I was quite tired on Thursday and the double cycle commute was actually more than enough for an easy day. Have to get used to the cycling again, once I do it wont impact on weekly effort at all and I wont include it in the log.

    Had a fast speed bike crash on Friday AM. An earphoned student turning right into Blackrock college changed his mind and freewheeled at right angles back into the cycle lane. I shouted to warn him, but he was oblivious. I couldnt round him on the outside because I would be risking getting killed by whatever changed his mind about turning right. I had to take my changes crashing into the curb and onto the footpath. Anyway a bruised arm and shoulder was a lucky outcome. I politely indicated to him to remove his headphones......the next minute wasn't so polite. All these little mishaps seem to bite harder theses days......

    That and a mad days work on Friday meant that the planned 8 mile progression run was moved to Saturday. Went on HR out the coast to Sutton and back. 160-190 was the plan.

    Hanging on at the end. A 4:05 pace average compares depressingly with a 3:47 average on that route 10 weeks ago... a week before my calf mishap.
    Anyway my endurance at these efforts is poor again. With that in mind, any of my scheduled 15kish aerobic runs will be run steady-moderate when possible to address this deficit. Im assuming the schedule allows a little leeway there.


    Sunday was down as a 14 miler. On the schedule it is the day after the progression run to add more endurance. I threw in a couple of AT mile reps towards the end just for an extra little kick.

    Total mileage at 107k not far off the planned 70 miles, 112k. But with the cycling commutes ill take it. A good stretching session and a few core sessions made it a solid enough week.

    This week includes , hill sprints, strides, a 14k progression run and a long run of 24k with surges @ 10k pace.
    Ill reach the planned 125k next week by including very easy recovery runs if necessary. I can still feel my calf slightly so ill look to get 2 good stretching massage days in this week.

    Im in Carlingford Easter weekend. I visit there a good bit and have entered the Cooley Legends Half Heres the course.

    It involves 2 off-road climbs and descents , separated by a good portion of road.
    Ill have to run it in progression as my progression run shows i'm far from fit to run it flat out. So, hope I'm not too far behind after the first long up and down and try and catch rabbits thereafter. It will give me a mini focus for the training for the next two weeks. With the race in mind I may run the 9 mile progression run on a treadmill gradually adding incline to get the effort progression. Also I'm considering a couple of Taylors/3 Rock/Tibradden loops as my 14 miler. Nothing too mental, ill climb the first climb easy and the second steady. I'm planning to add plenty of hills in this effort. Anything that helps with strength endurance has to help a marathon.

    Since my Rotterdam marathon ive had more viruses than I can remember, as well as, recently, continuous niggles and injury. Ive only raced a handful of times, never really getting back to high level of fitness. To keep the motivation up for the big training, I need more reward through racing. That's why i'm doing it, and it makes the training a lot easier with a mini target ahead.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Monday 7th April 2013

    Lunch 10k

    Standard lunchtime run...through the right of way at Killiney golf club veered right and emerged in the midst of some CCTV mansions...out to Killiney hill road via a tarmac lane...round the roudabout ..up to the Obelisk….and down off road past the refurbed Café….and back via the right of way. A nice run. Legs a little tired so took it easy enough. Felt it near the Obelisk but let them burn just a little.

    PM Easy easy 5k run. Excellent recovery run. Started with hardly a jog, was moving considerably faster near the end but effort was always recovery. Some stretching and Core work after.

    Tuesday Lunch Legs a bit heavy still. Decided on a hill from Dalkey up towards Killiney for this one. Steep enough probably but there are better choices.
    Anyway 8 x 10s it was. Timed the first and marked it. My arms were tying up a bit after 4-5 so had to concentrate on keeping them relaxed. Last 2 werent great and I think I suffered from doing last weeks hill sprints on steep steps rather than a hill . Glad to get it done and felt better after. Should have it sorted next time. There are no strenght endurance hil circuits in Magness's 10k schedule although he suggests them in his 10k training description.
    He has 2 marathon paced sessions instead of the hill circuits for the last 2 weeks of the 8 week base stage for the 10k. Ill need to look at how to best fit them in. They will give me some of the power lost by not doing the 5k schedule. The strenght endurance element is also relevent to the HM and Marathon and to one of my key races, the Warriors run in late August.

    Late PM 5k easy, plan was for 10k plus but life took precedent.

    Wednesday AM

    12.5 run to work (net uphill) with backpack. Very slow run. Its a tricky distance when not fit. Needed to go easy as im Running 12.5 k home later and Ive a session tomorrow. That prolongs the run over the hour and causes fatigue due to low levels of endurance.

    Couple of pairs of new shoes procured:

    Had a few gift vouchers for Great Outdoors so got these Salomon FellRaisers:

    Many people liked the speed cross runners: I wasnt one I thought the combination of narrowness, heel height and drop made them too unstable for most off-road stuff.

    These are wider, lower with leass drop and an aggressive grip. Crap on wet rock but Ill try them in the Cooley legends and see what happens.

    This is the other pair:

    Nike Zoom LT 2

    Got them by virtue of the fact that they are lightweight trainers with decent grip. Had I found the perfect shoe for the Warriors run ending decades of searching? Alas, maybe not. Adequate cushioning is the other prerequisite as the lower descent in the WR is on hard rock, and on the last 4 miles of undulated road with tired and beaten legs need cushioning. The LT2's are very minimal but will be perfect for the faster training Ill be doing down the line.

    Saw one or two of the fast guys wearing them in the Paris marathon. Id barely manage a 5k race in them.


    Anyone know of any Lightweight road shoes with good grip and cushioning around the 200 gram mark let me know.


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    T runner wrote: »
    Anyone know of any Lightweight road shoes with good grip and cushioning around the 200 gram mark let me know.
    I've moved to the Mizuno Sayonara as a light, cushioned distance shoe (190g). I still stick to the lighter Saucony Kinvaras for sessions and longer races, but find the Sayonara great for general running. Can't say that I've noticed the grip being particularly good though. I've found that Mizunos tend to be not great in the wet, but that may be down to then usually being quite worn out (typically get upwards of 500 miles out of a pair). Would something like the Saucony Peregrine fit the bill? Haven't tried them myself, but they're minimalist (in the style of the Kinvaras), but a trail shoe.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    I've moved to the Mizuno Sayonara as a light, cushioned distance shoe (190g). I still stick to the lighter Saucony Kinvaras for sessions and longer races, but find the Sayonara great for general running. Can't say that I've noticed the grip being particularly good though. I've found that Mizunos tend to be not great in the wet, but that may be down to then usually being quite worn out (typically get upwards of 500 miles out of a pair). Would something like the Saucony Peregrine fit the bill? Haven't tried them myself, but they're minimalist (in the style of the Kinvaras), but a trail shoe.

    Thanks Krusty. The Sayonara looks like a class shoe.

    I had a pair of peregrines a few years ago. They were OK, good for trail races but not quite fast enough for road racing.

    Any fast road shoe like the Sayonara, Nike Lunar Racer etc but with just a little grip. If I was a cobbler id have it sorted fairly quick!

    Something like the grip of the Nike Pegasus on a good racer:

    These zoom elite 6's aren't far off, but very inflexible apparently.

    These new Flyknit racers have some grip, but perhaps not quite enough.

    Its a tricky one as a road racing shoe would not normally need grip as much as a road training shoe.


  • Registered Users Posts: 701 ✭✭✭PaulieYifter


    T runner wrote: »
    Anyone know of any Lightweight road shoes with good grip and cushioning around the 200 gram mark let me know.

    New Balance 1400s or 1600s?

    I love the 1400s - from track sessions to light trail to marathon racer.

    Some dude's review


  • Closed Accounts Posts: 784 ✭✭✭Stazza


    I wear the Flyknit Racers and they're awesome. Light, comfortable, cushioned, and as far as grip is concerned, I've never really thought about it, but they seem ok.


  • Closed Accounts Posts: 7,454 ✭✭✭ Sullivan Enough Kindergarten


    Brooks t7s might be an option, good grip and weighing in at 180g. Slightly heavier option at 230g with the ST5 although grip not as good


  • Registered Users Posts: 2,116 ✭✭✭Peterx


    mmmmm, I love the look of that Salomon Fellraiser shoe.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    New Balance 1400s or 1600s?

    I love the 1400s - from track sessions to light trail to marathon racer.

    Some dude's review

    Great, thanks Paulie. Do you have V1 or V2? V1 on sale now on Sportshoes but v2 grip looks better?
    Stazza wrote: »
    I wear the Flyknit Racers and they're awesome. Light, comfortable, cushioned, and as far as grip is concerned, I've never really thought about it, but they seem ok.

    Thanks Stazza, is the grip flat? or is there small nubs or waffles can you remember off the top of your head. Great going with the training BTW. Still going to kick your ass (time wise) over 5k later in the year.
    Im finding the set schedule very helpful. Feels great getting some faster stuff in, my training always errs on the steady side otherwise. The bit of a base I got in seems to be helping with this 10k base phase, so all wasn't lost with my injury. Weight is coming down too at last and this should also help with the injury prevention when the mileage cranks up.
    Brooks t7s might be an option, good grip and weighing in at 180g. Slightly heavier option at 230g with the ST5 although grip not as good

    I used to have a pair of these. Super racer. Not quite enough cushioning for the race i'm targeting though unfortunely. Cushioning would need to be good enough for a marathon. Might consider a pair for a 5k race or 2 later this year
    Peterx wrote: »
    mmmmm, I love the look of that Salomon Fellraiser shoe.

    They're comfy too. Adequate toebox means I can put all the toes flat on them.
    Aggressive grip looks to be in the mudclaw category. They still have that arrow stud design. Theyre a good design, not 100% convinced theyre as good as the inov 8 studs: I think the width of the stud is important on the sloppier, steep stuff. It needs to cut in to the ground quick and the narrower stud achieves this. Once the first studs are in, the other studs behind will hold the runner. So the stud shape is for cutting, the stud pattern is for holding, rather than trying to accomplish both in the individual stud design
    That said i've read a couple of reviews and the grip is fine apparently.
    I reckon it will run well on the harder stuff road too. Looking forward to giving them a lash in Carlingford!
    Have you started the 5k training yet?


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  • Registered Users Posts: 701 ✭✭✭PaulieYifter


    T runner wrote: »
    Great, thanks Paulie. Do you have V1 or V2? V1 on sale now on Sportshoes but v2 grip looks better?

    I have the V1 and found them grippy enough - have not got around to trying the V2 yet. They're a small enough fit and I had to go 1/2 a size up in them but think the V2s are a more standard fit.

    I grabbed a pair from the Sportshoes sale - be warned - those luminous green ones are very luminous!


  • Closed Accounts Posts: 784 ✭✭✭Stazza


    Here's part of a review:

    The Sole
    Majority of the sole is covered in a layer of black rubber, possibly Nike’s BRS 100 found on a number of their other running shoes. This is quite a contrast to the Lunaracer, where only high wear areas are rubberised. In a nod to Bill Bowerman’s original waffle print running shoes, Nike have applied a waffle-patterned grip layout to the sole, affectionately named “Waffleskin”. They claim this pattern has been optimised for racing and speed and I can honestly say, it’s rare that I’ve ever felt like I needed more traction, even when racing in rain.

    The central portion of the sole is exposed Zoom material with a large Nike swoosh logo, matching the primary colour of the Flyknit Racer.

    The rubber is incredibly thin at only 2 – 3mm in thickness in a bid to cut down on weight and will also affect the longevity and life span of the Flyknit Racer.


    My only concern about these shoes is that you may not be fast enough to wear them :P and you might tarnish the street cred of the great athletes that are fast enough to slip into these babies:D Maybe you should get yourself a pair of plimpsoles [sp?]- very minimalist :)

    Seriously, they're a great shoe: a bit like a spike and they only weigh 160g's but are cushioned like a normal Flyknit trainer.

    Here's the full review.

    Good to see you back at it. I know what you mean about the faster stuff - it takes a bit of getting used to after a lay-off and base stuff, but then once you bang out a few sessions it's not so bad, especially when you start to get faster. Watch that old body of yours: it might have 9 years on mine, but remember mine's the real deal:D


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Wednesday PM 10k easy inc 6 x 120m

    Meant to do 10 but felt a slight twinge on my right hamstring, maybe from the hill sprints yeaterday. Massaged it with "the stick" when I got home. Wont be a problem (touch wood) , and should be sorted before my next hill sprints.

    Thursday 10/4

    Lunch

    18k inc 14k progression run

    Decided to get a few hills in on this one, as a mini prep for my mixed terrain half marathon on Saturday week, and to help leg strenght for injury prevention. In other words, I wanted to do a hilly run, these are the reasons I Made up after deciding.

    Didn’t fancy doing laps of Killiney Hill and wouldn’t be able to sustain the steady pace with too many hills.
    Route I decided upon had 2 climbs, for those familiar with Killiney area: First Climb was Cromlech roundabout to Obelisk , then after circling the Park anti-clockwise via the Vico road….Dalkey avenue as far as the Killiney road junction.

    To keep the effort steady uphill you need to use a good cadence. Not too much because that will put the HR up too, just a good mixture of stride length and cadence, with the head concentrating on form (stay pretty upright and relaxed) and perceived effort. The downhills were all shallow enough to allow fast running (rather than fast freewheeling) in order to keep the HR up this time. Plenty of flat running before, between and after hills on the course.

    Magness suggests a progression to Marathon Pace for this run. I had it in my mind that I should leave enough to run the last flat 2k controlled (not hanging on) Garmin and watch deliberately left at home to help concentrate on effort.

    First climb was good, effort controlled, legs burning near Obelisk a little but stayed under red line. Kept the effort high around the sea side of Killiney Hill, through Dalkey village and next climb was tough. Cruised the subsequent downhill and was hanging on for the last 2k. A bit harder than prescribed but a good workout and making improvements.


    Just an easy 24k run on Saturday with 6 x 30s pick ups. Ill choose a hilly course but will run it easy. 20 min LT awaits on Monday. Its been a long time since I did anything like that looking forward to it.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Friday 11/4

    Lunch: 5k inc core work and stretching
    PM: Easy run home 12.5k

    Saturday: Long run 25k inc 6 x 30 secs surges near end

    Decided to get a little fastish hilly offroad in to further work on strength as well as getting the eye in for my multi terrain race this Saturday to avoid another trip to casualty. (This week, I fell again jogging into work by kicking a slightly uneven path tile. Im falling regularly on roads, strangely enough, since I fell and fractured my arm 18 months ago)

    Route was Bull Island causeway-coastal circuit of Howth head passing summit carpark-Howth pier-Summit carpark-Howth pier for the surges.

    Ran from there out the coast to the lighthouse at Sutton averaging about 4:20 pace. Effort was easy steady and wind assisted but happy with that all the same. Off road now, a good choice of routes with small rolling inclines and descents, inducing a comfortable fast steady state pace, enjoying the route and views. No physical or mental effort just enjoyable running.

    The climb to the summit was fine, cruised the downhill on the upper cliff road, past the village out to the pier. I turned left towards the start of the cliff walk this time and found a tarmac path then trail that got me up to the cliff road again sans traffic. A local dog joined me for most of the climb before defecting to a group of tourists with another Dog near the top. The climb felt easy.

    Descended again and now for the 30s surges. My guiding rule was as fast as possible while remaining relaxed. Went well.
    Suprised to see 25k on the clock when I finished but happy with a good run. Not too tired but slightly fatigued later. As well as the surges I was using my muscles a little differently with the climbing and descending but it was a good fatigue.

    Sunday

    10k easy with some stretching Core work

    Weekly Total 123k

    About 123k for the week, slightly short of the 128k target in the schedule, but i'm happy with it considering some of my double days also had a two way cycling commute and the hilly nature of the progression and long run.

    The schedule is helping a lot. My running is more balanced, it doesn't feel like such a fight and the sessions are complimenting each other.

    I have time with it, to do some stretching and core also. My biggest threat is still injury I can still feel my injured calf slightly tight if I don't stretch it. Will get a rub down after my race this weekend.

    Road shoes, Trail shoes dilemma.

    Tried the Solomon Fell-raisers for yesterdays 10k run. Slightly stiff but it could be that theyre brand new.

    The route on Saturday is not that rough, relatively speaking. If its dry at all, I would normally wear road runners given the amount of tarmac. I google earthed the route on the openish mountain atop of the first climb. Ive been there before, but it looks more eroded, which means more stones to kick for my poor long suffering bruised Big toe. Hopefully the fellraisers will loosen out: otherwise I might risk my Nike Lunar racer 3's, or my NB 1400's if they arrive...and big toe.

    I don't have the strength or endurance to race it all out. But there is more than one way to skin a cat.
    The next best thing to do is to let teh frontrunners go, run a steady first climb (6k 360m height gain and good forst road mostly) about a minute slower than I normally would. In a slightly less fatigued state I should be able to cruise the flattish top section and descent to the road, and gain a bit. There should still be a few rabbits ahead judging by previous results, but I should be able to run the next long road section at a good AT effort and gain some, again leaving a little in the tank.
    At the start of the 2nd and last significant climb (2k and maybe 170m climb) there is 6k left. Plan is to race that 2k all out as if the top at Goylan pass is the finish. I doubt ill have the strength to do that but that's the plan. The remaining 4k is all down, 2k off and 2k on road. Going 2k all out will bring me close to competitors hopefully and the competitive instinct should kick in. Time to recover slightly in the first 1-2 min's of descending by handing the work over to gravity, and then hopefully to kick on.
    Miss the oul racing, thus the over analysis.
    With the new training im feeling good and looking forward to it. Hoping I can a top 5 with my sneaky progression tactics. Might need the road runners though.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Monday 14/4:

    AM: Cycle commute
    Lunch: 2 x 10 mins (roughly) LT:
    In his book Magness description of correct Threshold effort is more comfortable than the wheezing malarkey I engage in. Thankfully he gives the option of splitting the run if its over 20 mins. You get to do a 1-3 minute jog if the effort means the runn is likely to become a "hanging on" affair. After forgetting Garmin and watch I plotted a route incorporating laps on the tarmac paths in Kilgobbett park that should take me 20 minutes. I tried to keep it to his guidelines, but decided at halfway to use my wildcard. I could have kept it going but it would most definitely have been too hard for threshold. Off I went for the second half, grand..hanging on maybe the last 1 minute but ill take that.
    Not having the Garmin or watch is working for me well. It means I have to think about pacing more and judge it on perceived effort. This should mean I get to know the different paces. Tried my Nike LT2 runners for it. Very nippy. Nothing spectacular, goodish sessions.

    PM: Run home 12.5 k easy All easy running is done in semi defensive mode now i.e always at a speed that will enable me to get my sessions done well in a week and enable me to get my weekly mileage (or close to done)

    Tuesday:

    AM 12.5 easy to work: easy pace, but toughish. This run is uphill for last 3k.

    Lunch: 10k Work to Killiney hill summit (obelisk) and back. Descended via Dalkey side to get a long off-road stride out descent. I notice they have removed some deadwood, debris through the trees that way meaning there is a very nice 5 minute ascent from the entrance to Dalkey Park to the Obelisk.
    Might be a pleasant venue for the Hill Circuits if fast enough...will see.

    PM: 12.5k easy Cycle home

    4th run in 25 hours and my bike/run commute routine with lunchtime run throws up this anomaly twice weekly

    Day 1 Am Bike-lunch run-pm run
    Day 2 Am run-lunch run-pm bike

    Good aerobic boost here in managable proportions hopefully.
    This pattern works well up to 130k/85 miles. Anything bigger and some commute runs need to be lenghtened, evening run/s added, cycle swapped for run i.e run in and out days. Cycling is used only for recovery.

    Wednesday:

    AM: Easy Cycle in

    PM: 8k inc 10 x 10s hill sprints.

    I was tying up with Sprints 6-8 in last weeks 8 x 10s sprints. Wanted to get the form relaxed so went off deliberately relaxed and controlled. I think effort went down slightly and in hindsight I my foot contact time was too big.
    For the last 4 I concentrated on speed, I imagined I was racing someone and I started getting a very quick bounce up the hill. More effort a lot more speed and controlled too.

    All easy now till Saturdays race. That's said...easy home tonight, run in tomorrow and lunch run tomorrow will give the 2nd 4 runs in 25 hours of the week. So not easy, but no sessions.

    Race:

    Have been doing more sneaky research on the route and running shoe areas for Saturdays Cooley Legends Half marathon.

    Looking at past event photos, the majority of the previous high finishers have been wearing road shoes. Last years second place guy wasn't, he was leading coming onto the road section....but had lost the race before the next off road section. Road shoes it is.

    Which road runners? I saw a ground report from the RD mentioning a 100 metre mucky patch on the open mountain. Enquiries on the race event thread here indicate these muddy bits can be avoided. Will I risk my new NB 1400's? Don't think so, shouldn't be breaking in new shoes in races..and anyway...my reliable Nike lunar racers are the oul dog for this course I reckon.

    Looking at past times: A runner I know of, Torben from IMRA, was 3rd in 2012 @ 104% of the winners time. He was also 104% behind me in an IMRA race around that time a month after my last marathon.
    So potentially Id have a chance of the overall win if fully fit. I'm not but I can try to run sub 1:30 (Torben did 1:28) , and that should be worth a top 5.

    I have been secretly optimistic, but realistically if anyone turns up in 1:25 form, there isn't much I can do about it. Need to snap out of the fasle optimism, it doesn't normally end well. Looking forward to it that said, and the weather is looking good too.


  • Registered Users Posts: 701 ✭✭✭PaulieYifter


    T runner wrote: »
    Will I risk my new NB 1400's? Don't think so, shouldn't be breaking in new shoes in races..and anyway...my reliable Nike lunar racers are the oul dog for this course I reckon.

    Glad to hear it - that's a weight off my mind. I'd hate to think your race could go balls up on the basis of something I suggested :eek:
    Best of luck with it.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Glad to hear it - that's a weight off my mind. I'd hate to think your race could go balls up on the basis of something I suggested :eek:
    Best of luck with it.

    haha. Dontw orry about that, Id wear them only I wouldn't want to get them destroyed in muck on the first outing. (Ill keep them for the warriors run id say hopefully.) My Imelda Marcos running shoe days are a thing of the past sadly... that said she's made a comeback in my wardrobe recently...3 new pairs in a month...recession must be over...not!


  • Registered Users Posts: 5,441 ✭✭✭Slogger Jogger


    Good luck at the weekend. I'll be doing something similar down the Sliabh Blooms which is somewhere I've heard great things about but never gotten near. Shoe choice will be similar to yourself. Roll on the weekend.


  • Closed Accounts Posts: 4,307 ✭✭✭T runner


    Good luck at the weekend. I'll be doing something similar down the Sliabh Blooms which is somewhere I've heard great things about but never gotten near. Shoe choice will be similar to yourself. Roll on the weekend.

    Hi Slogger. What event is on in the Slieve Blooms?

    What's your plans for the year re. racing?

    Always wanted to do a longish race in the Cooleys. Flagstaff to Carlingford is the classic there though. Running over the range that Slieve Foye is on from the windy Gap at any pace at any time of year is tough going. Pure mountain running with fantastic views. Next year for that one.


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  • Registered Users Posts: 5,441 ✭✭✭Slogger Jogger


    Sliabh Bloom half marathon. http://runalong.net/slieve2014
    Organiser is local Liam Dunne who has done some IMRA races over the years and does a share of fell running over in the UK.
    I expect the local Laois runners will be out in force and if so they'll be favorites. If I'm within 10% of them I'll be happy.
    Training going well. Clocking my runs on strava if you wanted to link up.


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