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Friday: A midweek trip over to the War Memorial Gardens (Drinking coffee in the sleet......) did show up a path I'd never seen before - so took a trip over there today to find out more about it.
It leads to a bridge over the Chapelizod bypass into Liffey Gaels GAA pitch - there you go.
Legs in a good place today but the stomach was a bit iffy later on - My wife reckoned it was due to me thinking about my big workout on Sunday (I get dicky tummys before races too - my wife calls it my detox time as I really do clear my system TMI - I know....I know)
However - the workout wasn't occupying my mind that much - I reckon it was something I ate on Wed/Thurs.
I wanted to run 65 mins as well for CF ('65 roses' day) and managed that nicely - just having to run 20 yards past the car to do it.
7.93 miles 8.12 pace (65 mins)
Saturday Session: 2mWU / 10m at 6.15 / 2 CD.
The dog done its best to make this a challenging workout by getting me up at 3.30 so he could clear his system (what a house I have.......) - took me a while to go back to sleep, so my plan of getting up at 7 was gone.
I finally got up abut 8.30 and the tummy was in overdrive again - without the help of coffee.
I thought about canning the workout until Sunday, but went with the thought process of seeing how the warmup went before deciding.
Finally got out about 10.50 - I was wearing the Next% for the 1st time since Bohermeen in March 2020 - what a weird shoe - I forgot how odd these feel.
I brought the NB Fuel Cells in the car just in case.
On the warm up I was thinking of all the excuses I had to either not do the run or do a bad run or do half a good run
- not a good place mentally to be in.
Then I thought about flipping it all on its head - Wouldn't it be good to do a great workout despite all the excuses.
Wouldn't it be great to do probably the best workout of your running career while not 100%.
Wouldn't it be great to bank this session in your mind for the next time you feel like this.
After all - if I had a race today - I couldn't put it off til tomorrow.
I done my strides and felt super confident.
Mile 1 from CK gate - down the OS and onto the Furze - felt like I was jogging. The coach gave guidance to run the 1st mile at 6.25'ish and run into it - but seriously, I felt like I was cruising and it took me to purposely slow down from 6 min miles to have the 1st mile beep in 6.13.
The next 2 miles were ok - 6.16 and 6.13 - I was cruising down the North Road feeling good - mile 4 in 6.04 - $h1t - put the brakes on Alan - too fast.
Mile 5 was in 6.13 and then I turned up Chesterfield - the breeze was meant to be 9 mph - but it felt so much stronger - I turned upto the zoo car park and back onto the North road. Mile 6 was 6.20 and mile 7 was 6.18 - my 2 slowest miles of the day.
One I turned off the North Road - the effort levels dropped again and I decided to not go back up Chesterfield - so turned backdown C;'Field and towards the Polo grounds - Mile 8 was 6.14 and I was recovering. Mile 9 was a net downhill and resulted in a faster paced mile of 6.01, before finishing on the Chapelizod Road in 6.12.
Quite happy with that - 62.07 mins for a 10 miler in training. And a mental memory to use again.
2m cool down back to the car - happy out!
14.3 miles total
Sunday: nice paced run in the PP mostly on grass.
7.5m at 8.20 pace.
58 miles for the week.
Down week this week coming with no midweek session and a light'ish weekend session.0 -
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AuldManKing wrote: »Ahem...........it was 6.12
Would have been 6:15 if you had to do what you were told!!! 
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AuldManKing wrote: »
Tuesday: Pilates at lunch time / 12x12s Hill Sprints after work.
Parked at Whites Gate and was heading to the Khyber via the Trails on the North Road when I bumped into TRR - had a good catch up for a few miles.
Its amazing how the pace can creep up when you are running with someone.
I was left thinking how much my pace slowed down when I was running with someone!
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Sometimes I find it hard to get “psychologically” invested in a session especially if I’ve nailed a harder session previously.
It’s just your mind playing tricks with your body, that or your just old and fcuked
You’re going really well
TbL0 -
Monday: Parked at Whites Gate and ran down to the Khyber - running on grass for the majority.
12x12sec hill sprints on a trail surface with a slow walk back recovery - and a run back to the car - again on grass.
In other news.........I'm going through a 'crisis' right now.
I've fallen out of love with those who have served me well in recent times - its not them, its me.
Maybe its an age thing, maybe its a mid life crisis.
I now like the sleeker models - not the "chunky but firm" type that you see nowadays.
'Light & bouncy' is the new 'Chunky but firm'.
Yes - its a 'shoe crisis' - I've retired the pegs 37 and find myself not choosing the Novablasts from my collection for easy days.
I'm wearing the Reebok Floatrides more and more - but am going to pull the trigger on the Invincibles pretty soon.
I'd nearly wear the Fuel Cell's for an easy day!!
In other 'other' news - Jose / Super League etc etc - hows a man meant to get any work done!!!!!
8miles total. (in the Endorphin Speeds)
Tuesday: In keeping with my Shoe Crisis - I went to my 'retired collection' of shoes and pulled out the 'Epic React Miler' - This is a defo Chunky shoe and is not light - but I felt it deserved another chance - that React Foam is worth a 2nd chance.
Ran down by the canal and back home via the PP - my legs not feeling too bad, but certainly not as nice as the React 2's.
Back to retirement with them - they are in good company with the Hoka Rincons.
7.5m / 8.15 pace
Wednesday: Session Day. 20min T (6'ish) + 4x5 mins (5.50)
I went out at lunch time for this as I knew getting out later would be difficult - I wanted to watch Ryan Masons 1st game as THFC manager - KO at 6pm - and a dinner to be made.
Decided upon the Saucony Speeds - I actually dont class this as a 'super shoe' - I dont get that 'cheating feel' from it that I get from the Nike Vapourflys / Next% or even the Fuel Cells.
Point being I wanted to run this in NOT the Nikes
I done the 20 mins with some strides (activiations etc prior to leaving the house)and began from CK Gate.
Right away the breeze was a pain in the h0l€ as I turned down the North Road - the slightly downhill nature was negated by the breeze. Rather than turn back on my normal loop to finish near the start (CK Gate) - I kept going towards the Wellington Monument so the 4x5mins would be uphill but with the breeze.
I had the workout programmed into the watch - the last mile, I thought was a 5.56, turned out to be a 5.51 - I was looking at Ave pace for the full 20 mins rather than lap pace.
The 20 mins were: 6.00 / 5.57 / 5.51 / 5.57 (last 2+ mins)
5mins recovery brought me to The Acres and I done the 1st 5min rep - turning at the top into the wind again.
Next 2 were up Chesterfield and the last one being down the OS road finishing by Mount Sackville school.
4x5 mins (5.49 / 5.48 / 5.48 / 5.45) - all with 3 min recovery
2 miles back home.
12.7m total - 40 mins of work at sub 6 pace0 -
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Swashbuckler wrote: »I'm a size 34 if you're getting rid
Fixed that for you, I seen you in tights remember!!0 -
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Swashbuckler wrote: »I'd like to say it doesn't but if I'm honest I don't really think about that stuff. Unless something feels wonky on my feet I just go with it. That being said I like Nike so it dominates my collection. It's rare I put on a pair of runners that makes me feel like I'm running different.
Do most of your shoes have a similar drop?
Sorry for the hijack A.
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Do most of your shoes have a similar drop?
Sorry for the hijack A.
Hijack is good.
The only shoe that I noticed the difference in drop were the Hoka Rincons - I think these are a 5mm and I noticed it pretty early on.
The NB Fuel Cells are 8mm but feel fine for me. (The ZF3 are also 8mm)0 -
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ThebitterLemon wrote: »Interesting
And you don’t find the different brands affect your gait?
TbL
If a shoe feels comfortable to you, the evidence suggests it is unlikely to cause problems. ‘Normal’ covers a lot of types (including over/underpronation, heel strike etc.) and is not linked to injury risk or performance. Not sure about duck waddle though. That could be off all the charts. 0 -
Thursday: Rest day - done 2 S&C workouts in place of pilates.
Friday:
Down the canal, out through the PP and home -
Only for Strava - I've little memory of it!
7.2m / 8.13 pace.
Saturday: Session: 4mE / 6m@6.15 / 4mE
2 weeks ago I had done 10 at 6.12 pace - and last week done 12 at 6.40: So 6 at 6.15 pace should be a doddle, right! Wrong - not a doddle but another tough workout.
I fueled & hydrated very well on Friday and done my usual activations prior to the run.
4m with some strides brought me to the Aras and I started off, up towards CK Gate, turning at the North Road, back down to Chesterfield, back up Chesterfield then Down the OS Road and finishing by St Marys Hospital.
Going uphill on this run was so much easier as the breeze was a direct headwind going down the North Road & Chesterfield. Which is strange for the PP.
The finish by St Marys wasn't planned - I was just running out of places to run and really didn't fancy going back around the North Road Loop - I also really welcomed the downhill nature of the last mile.
If its possible to be getting a bit browned off with the PP for these runs - then I'm really close to it!
A change of scenery is required for a few runs I think.
Happy enough with how the training is going - loving the sessions - yes - they are all difficult - but I'm managing to execute them - so that counts for something!!
14m total
Sunday:
Heres my Sunday;
Up early. Legs in a very good place.
7.5m run (wore the ZF3's - my new best recovery shoe )
Changed the tyre on a car of a damsel in distress.
2 hour cliff walk in Howth with Mrs AMK & the Madra.
Helped save a lady who was suffering a heart attack on Howth cliff walk.
Wasn't even 3pm yet.
7.55m / 8.12 pace
57 miles for the week
3 S&C type sessions complete.0 -
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I took delivery this week of a new pair of Fuel Cell TC's - courtesy of TRR - what a nice bloke he is
We were speaking about running shoes etc - I was interested to note the shoes he wore for his training (Kenayos) and also his Marathons (DS Trainers) - it got me thinking about the shoes I wore before we had super shoes.
I went back to 2017 in my log/Strava - I had a period of 6 months or so when I was running very well and took some PB's in the early summer months.
Most, if not all of my tempos & sessions would have been completed in Nike Zoom Structure, which is a mileage shoe (I dont overpronate now incidentally !!)
My 10k PB - which still stands 4 yrs later
- was in 'adidas adizero adios'
There was a Rocky 4 vibe to the whole thing
Do we get too hung up in our training shoes?
Will I still wear my Saucony Speeds later for a session and possibly my 4% on Sat - probably!!0 -
There's no getting away from it, shoe choice is more of a factor these days due in the most part to the plated shoes that are on offer. But even leaving aside that debate, I've always thought long and hard about my shoe choice.
My daily trainer were always Brooks Ghost's and my racing shoes were Brooks ST-5's, which I eventually broke out of retirement to run my Sub 3 breakthrough in Limerick. I'd had a couple of bad days in the WR setting shoe of that period, the Adios Adizero 3, and went back to the slightly heavier and more supportive ST-5's. If I remember at the time, the big question for most runners was; how light a shoe can I get away with for 26.2 without breaking down? That's all changed now obviously, but there was always the dilemma of what shoe to wear.
Also, in the last couple of years, review sites, Instagram influencers (and Boards hype merchants) and targeted Google ads have made it very easy to convince people to buy more shoes 0 -
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AuldManKing wrote: »I'm convinced Noonan should set up his own Youtube channel doing shoe reviews.
Not a bad idea
On the pre super shoes... only in 2019 I ran the sub3 in Peg 36s0 -
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AuldManKing wrote: »
Sunday:
Heres my Sunday;
Up early. Legs in a very good place.
7.5m run (wore the ZF3's - my new favourite recovery shoe )
Changed the tyre on a car of a damsel in distress.
2 hour cliff walk in Howth with Mrs AMK & the Madra.
Helped save a lady who was suffering a heart attack on Howth cliff walk.
Wasn't even 3pm yet.
7.55m / 8.12 pace
57 miles for the week
3 S&C type sessions complete.
Impressive but not surprising, you're a decent guy Alan 0 -
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Monday: 12x12sec hill sprints
Parked at Whites Gate and ran down to St Marys hospital for a different hill.
I have been using 2 hills previously that I think may be slightly too steep and also the surface wasn't great - so I wanted to try this hill.
A nice warm day and done my 30mins WU to the bottom of the Hill - there's 5 lamps on that hill............"d'ya know the 5 lamps?" - Thankfully there was a stick of chalk on the ground - so I had the ability to mark the reps. My auld brain isn't what it used to be...........
I found the 12 reps much more controlled and had a better ability to hold better form given the surface - think I'll use this going fwd.
30mins back to the car.
8 miles total.
Note: I found the legs a bit more fatigued following the hills - moreso than usual - so I guess this i a positive thing!
Tuesday: Lap of the park.
TRR had dropped a pair of Fuel Cells to the house on Monday - so was eager to try them out - they were a half size smaller than the other ones I have - but they fit well and caused no issues - also act as a superb easy day shoe.
Enjoyed listening to the review of Cheshire Marathon on RB.
7.4m @ 8.10 pace.
Also - made the decision to stop Pilates for a while as I've been feeling it in the legs impacting my sessions.
I will do a few other shorter workouts - the Myrtle routine is a good one, I also like Scullions Stretching & Core workout.
I'll monitor these - there is a weekly feedback to the coach on ancillary workouts - so this will kepp me honest in completing at least 2 activities per week.
Didn't do anything this week yet.
Wednesday Session - 20mins WU / 8x5mins @5.50 off 3 mins / 20mins CD
No real apprehension with this session as I find these type of intervals very doable - the recovery feels quite generous - but I'm conscious that I'm still in a Base phase of sorts - so there is a method to the plan - its not a race pace workout. Its an endurance/strength workout.
Parking at the PP again, I ran down to Chapelizod Road - I know theres a mile stretch on that road with no Park openings/cars etc - and would get some protection from the breeze. A few strides and I was off.
After a couple of reps - I was getting a bit annoyed at the number of cars passing, but I guess it was better than swerving around people and bikes, it offered a different training place and was fairly flat.
Its a 64 min workout - so its over an hour going back and fwd on the same stretch of 1mile length road! - but it flew by.
I pushed slightly on the 2nd last one and found a bit of bite on the last rep.
The recoveries were kept 8.30-9.00 level (bar 1).
All reps were within a couple of seconds 5.50 and 1 at 5.45 (slowest 5.50 - fastest 5.45)
30mins back to the car.
13.6 miles all in.
Nike Invincibles due early next week
Got rid of 2nd Captains - 2000 episodes in - just cant listen to Ken anymore - the whole ESL fiasco became a lets mock Spurs podcast - also have heard a lot of 'lazy' journalism from him lately. I don't really want to pay for that content.
Plenty more podcasts out there!
A bit more optimism in the world on Wednesday / Thursday regarding 'opening up'!0 -
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