Do you do the lift thing for the foot?

Not sure why people are being conditioned to think that you have to have arch support in running shoes but it is a simple fact of life that there is an escalating trend of customers presenting themselves to me in +Amphibian King West - Galway either with or looking for arch support.

arch¹

ɑːtʃ/

noun

noun: arch; plural noun: arches

1.

a curved symmetrical structure spanning an opening and typically supporting the weight of a bridge, roof, or wall above it.

synonyms:

archway, vault, span, dome; bridge "a stone arch was built at the entrance"

Going for a #runstreak in December

Motivation is one of the hardest things to hold on to. Its a slippery devil.

How many times have you started a New Year full of gusto and verve to find that as January segues into February you've missed a workout here and there for the simplest of reasons?

Give yourself every chance by building momentum and motivation before you actually go looking for it.

Create a healthy and helpful habit by committing to join our December #runstreak.

Promise to yourself that 30 minutes a day is for you. It's "me-time". Get out and run for at least 30 minutes a day and by Christmas you will feel a million dollars.
Go on, do it!!

Here's the spreadsheet:

AKW December Runstreak 

You will, you will, you will... 

Post by Amphibian King West.

Taper Time for our #AKW Intermediate Marathon Schedule

Well done to you all!!!

I'm giving you the entire fortnight of taper sessions here so you can plan ahead for the next two weeks. I don't want you stressing about what you should or should not be doing, so here it is, mapped out for you.

WEEK 15 of 16 (#AKW Intermediate Marathon Schedule)

WEEK 15
Monday - REST (or go for a 4m (6.5k) easy run.)
Tuesday -  5m (8k) - hill running with 10 x 30 seconds efforts
Wednesday - steady 6m (10k)
Thursday - 5m (8k) steady with 3m (5k) at Marathon pace in the mddle.
Friday - REST DAY
Saturday - 4m (6.5k) jog with strides.
Sunday - 10m (16k) steady

Your weekly total volume should be 30-34 miles!


WEEK 16 of 16 (#AKW Intermediate Marathon Schedule)

WEEK 16
Monday - RESTDAY
Tuesday -  4m (6.5k) - Warmup then 2k at race pace plus 5 x 200m (faster) then warmdown.
Wednesday - easy 4m (6.5k) with strides.
Thursday - 3m (5k) easy
Friday - 4m (6.5k) jog with strides.
Saturday - REST DAY
Sunday - 2m (3k) easy with easy strides
Monday - RACE DAY!!!!

Your weekly total volume should be 39 miles!

If there is one piece of advice I can leave  resounding in your ears its this:

DON'T CHANGE A THING!

Nothing, nada, niets, nix, nothing!

Stick to your plan.

You have tried and tested your nutrition your shoes, your socks, your gear. It's all worked well so far, hasn't it? So don't be questioning yourself. I don't want to find any of you in the shop other than to top up your gels, or buy new laces between now and then! :)

Tapering is the biggest curse that the running gods visited on us. It is the time when we question our sanity, we start to worry about or training, our times, will we? won't we?

You will. There is no need to worry. You've gotten this far injury free (I hope) and you are reasonably fit and healthy. The training is done. The miles are in the legs. Tapering is all about watching the miles you've banked accrue interest which you can then cash in on Race Day.

Go with the flow on the day. And, above all else enjoy yourself!!.

Go n-éirí an bóthar leat

Charleville International Half Marathon - 22nd September 2013

Last weekend saw us in North Cork for our first visit to Charleville. I had contacted the organiser +Micheal Herlihy during the previous week to see if there was anything +Amphibian King West could do to help support or promote the event which has been going from strength to strength since it's inception.

I was also extremely lucky to avail  of an entry for the race and to take on the challenge of the Charleville International Half Marathon (my race report will be on Féileacán Mór shortly) which aims to meet all runners’ needs in 3 main ways

• Provide flat, straight accurately measured course to allow runners achieve their best possible time.
• Provide an enjoyable memorable event overall with a friendly environment on a scenic course.
• Provide some of the best facilities and perks of a top class race with the best chip-timing, post race reception with good food and results provided quickly post-event.

 Mission Statement of Charleville Half Marathon ( #CharlevilleHalf )

As an athletics club, North Cork AC aims to provide both a high quality event for the more competitive elite and club runners while also providing an enjoyable experience for those who just want to enjoy the challenge of participating in the event without the pressure of being competitive. In the long term the Charleville Half Marathon aims to develop a truly top-class International standard event to take advantage of our flat course and our central location in the Munster area.

I would like to thank Michael, all his fellow organisers, volunteers and marshals for making this a great event. Thank you for having us and we look forward to working with you again in 2014.

Definitely a race to recommend and mark it down in your diary.

Heel to Toe, what?

There is so much talk about Heel to Toe drop / differential / ramp / profile of running shoes these days that it is confusing everyone.

At the end of the day whatever is comfortable for you is the most important aspect of H/T measurements. The footwear must suit your natural running gait and that's what we are looking at here in +Amphibian King West.

I've blogged plenty before about #minimalism and you can find a lot of those articles through the labels at the bottom, just click on the word.

We'll leave the good folk at +Saucony to give you the low down (so to speak) on what Heel to Toe is all about and how it impacts you as a runner.

Heel To Toe Offset Explained from Saucony on Vimeo.

How many pairs of shoes do you need?!

If I'd a €uro for everytime I heard this remark in my house, I could buy another pair of shoes! :)

The most recent, threatened, clean-out had me thinking about it afterwards as I realised my responses were

"NO! Not those, I need them for ...."

and

"Not those either, they're my . . run shoes!"

and so on and so on.

Right now I'm in the middle of a training program for a marathon and like any sensible runner, I'm switching around and rotating my footwear on a regular basis.

As I looked at my stash of footwear I started to realise that I had a particular shoe for each and every type of run I was doing. I also noticed that, unconsciously, I was choosing footwear particularily suited to those type of runs and getting the best out of me in each session whilst (most importantly) minimizing my risks of accruing a running injury.

Currently I'm rotating through, and regularly use:

• Mizuno Inspire 9 (just brought a 2nd pair into rotation as my existing pair are left in Sligo)


• Brooks PureCadence


• Saucony Fastwitch 6


• Mizuno Elixir


• Mizuno Sayonara


• Brooks PureGrit

Yeah I know, it's overkill using so many shoes but the reasons for this will become aparrent when you consider what I'm doing in each shoe.

Running!

I'll deal with the straightforward ones first, explaining whats unique about each shoe in terms of cushioning, heel-to-toe ramp, stability, typical session pace.

Saucony Fastwitch 6

Saucony say - ideal for 5K - Marathon.The Fastwitch 6 features a newly designed FlexFilm upper. It's a light and stable shoe designed for the road warrior taking their race to the next level. Weight: 196gm.

I use this as my race shoe and comfortably raced several half marathon distances this year in these. I believe it is imperative that whatever you use on race day have been tested out in training and I do use these for some sessions, just to stay familiar with them.

• Cushioning - Dual Density SSL(Saucony Super Lite) EVA. An advanced EVA blend that maximizes rebound and durability while minimizing weight.


• Heel to toe - 4mm differential


• Medial post providing guidance for overpronators like myself.


• Session - racing or speed intervals at <4:00min/km

Brooks PureGrit

Brooks say - When you want nothing to come between you and the trail, the ultra-light PureGrit won't get in your way. We constructed an outsole with an aggressive, multi-directional lug pattern for better grip on the ever-changing surfaces of adventure. Its concave shape delivers better balance by splaying out upon impact and creating more surface area for ground contact. With blazing colors, you'll light the trail on fire.With awesome off road grip this is my go-to trail shoe for any wet, mucky offroad runs. I've really grown to love pulling these shoes on and even achieved my half marathon PB using these in Portumna Forest this summer. (Race report loooong overdue, though I have a review of these from when I first got them earlier this year - Brooks PureGrit

• Cushioning - BioMoGo DNA fuses BioMoGo midsole and DNA gel cushioning technology for a fully custom responsive ride that adapts to the needs of each and every runner. Toe Flex uses a toe split in the outsole/midsole materials that allows the big toe to function independently and engage the runner's natural balance during toe-off.


• Heel to toe - 5mm differential


• Very neutral offroad shoe. The PureGrit2 features a modified outsole which I consider is more hybrid as its designed around Green road, gravel forest trail and dusty canyon type trails rather than the sort of 'fell' or forest trails which I love.


• Session - recovery forest runs at >5:30min/km

Mizuno Elixir Vs Mizuno Sayonara

I'm putting these two bad boys together because I use them for exactly the same thing.

Mizuno say about Wave Elixir 7 - Wave Elixir provides protection and a light cushiony feel—without the weight or bulk. The combination of Dynamotion Fit and a light-weight, responsive midsole deliver a snug fit for a great feel and fast run. Designed to evoke movement, even when standing still. The Wave Elixir 8 not only looks fast, but feels fast. All while delivering Just Enough support. Internal forefoot overlays provide superior hold and embrace at toe-off. G3 SOLE provides superior traction at a reduced weight for more confidence with every stride. AP+ midsole designed for long-lasting durability and unparalleled responsiveness. Weight 204gm.

Mizuno say about Wave Sayonara - Mizunos exciting new light training shoe featuring the new U4iC midsole that delivers an amazing cushioning to weight ratio. The Sayonara delivers mile after mile of light cushioned stable fun. Weight 190gm.

[caption id="attachment_1140" align="aligncenter" width="300"] Mixuno Elixir[/caption]

The Wave Elixir became my first proper racing shoe in 2012 and I used it for everything up to half marathon racing, tempo & interval runs and planned on using them in what became my aborted Dublin Marathon 2012.

Once I got back to running in the New Year 2013 I used the Elixir more and more and my trusty Inspire less and less. Progressing with my transition to a more minimal shoe I found that I could run more repeatable distances in these shoes with no ill-effects (due to less support) and was soon able to introduce a pair of racing shoes into the mix. Apart from my Mizuno Inspire 3 & 4 the Mizuno Ellixir 7 is my favourite shoe of all time and it will take some shoe to beat it!

Roll on a few months and the Elixir 8 is being discontinued in favour of the new Mizuno Sayonara which is becoming a kind of genetically hybrid mix of the mating between the Wave Precision and the Wave Elixir range of shoes. In profile it is lower to the ground and has a slightly lower ramp height.

Now to be fair to the Sayonara, I really, really, REALLY love the fit & ride of the Elixir and possibly because I knew the Sayonara was the usurper I didn't like it. I almost didn't even have it on my foot completely and I was saying no, no, no! Edel was looking at me like I was a spoilt child about to go off and sulk. I felt like it too, I was so disappointed.

Then I ran in them.

They're like the One Direction of the running world. You love to hate them but they catch on and you find youself enjoying them against your will.

(FOR THE RECORD I AM NOT A CLOSET ONE DIRECTION FAN - BOWIE & BLONDIE ROCK!! :) )

[caption id="attachment_1139" align="aligncenter" width="300"] Mizuno Sayonara[/caption]

First up Mizuno Elixir 7

• Cushioning - AP+ midsole providing comfort and durability. This flexible forefoot provides plenty of 'feel' for the surface and really engages the foot on propulsion.


• Heel to toe - 13mm differential.


• Mildly supportive medial Wave, with a low forefoot & high heel you are pitched forwards and just want to run faster and faster. The heel/toe ramp is not intrusive and this can be used for everything! Unlike some light support shoes I have no illeffects running slow or easy in these.


• Session - speed, race, recovery, easy runs; handles everything from <4:00 to >5:30min/km

Now Mizuno Sayonara -

• Cushioning - U4iC midsole


• Heel to toe - 10mm differential.


• Classed as a more neutral performance shoe but the lengthening of the Wave on the medial side provides some guidance. I think the change of the heel-to-toe  makes this more of a racing flat than the Elixir which is why I can get away with the lesser amount of support. Still easing my way into them so long term verdict still outstanding.


• Session - tempo session <4:00 to 4:30min/km

Brooks PureCadence

Brooks say - With lean construction and a responsive fit, the PureCadence 2 rethinks how support technology is engineered. Features like the internal PDRB help prevent overpronation without added parts and the wide Nav Band holds your foot like an endless hug. Add fresh looks and some street cred, and this featherweight friend will run footloose and fancy-free with you.

After my relative success with the Brooks PureGrit and the comfortable transition to the 4mm Saucony Fastwitch 6 as a racer I was feeling confident about doing a little more in  a minimal shoe.

Without taking unnecessary risks I still wanted to use a shoe with a hint of medial support, a little more flexibility (but not too much) and a shallow heel to toe ramp. It also has to be comfortable, I am a big guy afterall and like my feet to be aware of whats going on but without being hammered. The Brooks PureCadence ticked all of those boxes and in no time I was off running long runs in them.

One of my most memorable runs this year was in Lanzarote when I took on this:

 

Probably better suited to my PureGrit but I was travelling with just one pair of shoes (Ryanair) so they had to count for everything.

The view from the top was spectacular

• Cushioning - provided admirably by the BioMoGo foam which is blended with Brooks DNA compound giving a smooth, reactive, comfortable ride. DNA causes the shoe to adapt to the amount of force applied, and explains why the shoe feels firmer while running than in lower impact activities.


• Heel to toe - 5mm differential.


• I really like these


• Session - mainly used now for recovery session 1-1.5hrs at 5:00 to >5:30min/km though occasionally used for long run >2hrs where Mpace is called for.

Mizuno Inspire 9

Finally and by no means least, with a touch of keeping the best til last.

Mizuno say - The Wave Inspire is Mizuno's #1 support shoe. Engineered for runners seeking the best of both support and flexibility, the Wave Inspire's glove-like fit makes it seem to disappear from your foot to create a light-as-air ride all while providing the critical stability and protection you need for miles of brilliant running. Weight 295gm.

[caption id="attachment_1148" align="aligncenter" width="300"] Mizuno Inspire 9 - Start of the year colour[/caption]

[caption id="attachment_1147" align="aligncenter" width="300"] Mizuno Inspire 9 - Munster colours to tie in with #AKLimerick :)[/caption]

• Cushioning - SmoothRide is a unique approach to the sole of the shoe designed to create a smooth, rocking-chair-like transition from heel to toe on every step. AP+ offers increased rebound and a "bouncier" feeling, which extends the cushion durability, while maintaining the light weight performance.


• Heel to toe - 12mm differential.


• I fell out of love with these at the start of the year as I felt they were different to the Inspire 8 in a way I wasn't sure about. But a little bit of niggly Achilles flare has me back running in these and really appreciating the level of guidance provided by the Mizuno Wave technology.


• Session - mainly used now for recovery session 1-1.5hrs at 5:00 to >5:30min/km and used for long run >2hrs where Epace is called for.

ith lean construction and a responsive fit, the PureCadence 2 rethinks how support technology is engineered. Features like the internal PDRB help prevent overpronation without added parts and the wide Nav Band holds your foot like an endless hug. Add fresh looks and some street cred, and this featherweight friend will run footloose and fancy-free with you. - See more at: http://www.brooksrunning.com/Brooks-PureCadence-2/110140,default,pd.html#sthash.wLkfVWRD.dpuf

With lean construction and a responsive fit, the PureCadence 2 rethinks how support technology is engineered. Features like the internal PDRB help prevent overpronation without added parts and the wide Nav Band holds your foot like an endless hug. Add fresh looks and some street cred, and this featherweight friend will run footloose and fancy-free with you.
Just like our core line, we hold PureProject to the industry’s highest weartest and durability standards. Because of their lightweight construction and fewer materials, runners should generally expect shoes from the PureProject line to last approximately 250-300 miles.

- See more at: http://www.brooksrunning.com/Brooks-PureCadence-2/110140,default,pd.html#sthash.wLkfVWRD.dpuf

With lean construction and a responsive fit, the PureCadence 2 rethinks how support technology is engineered. Features like the internal PDRB help prevent overpronation without added parts and the wide Nav Band holds your foot like an endless hug. Add fresh looks and some street cred, and this featherweight friend will run footloose and fancy-free with you.
Just like our core line, we hold PureProject to the industry’s highest weartest and durability standards. Because of their lightweight construction and fewer materials, runners should generally expect shoes from the PureProject line to last approximately 250-300 miles.

- See more at: http://www.brooksrunning.com/Brooks-PureCadence-2/110140,default,pd.html#sthash.wLkfVWRD.dpuf

When you want nothing to come between you and the trail, the ultra-light PureGrit won't get in your way. We constructed an outsole with an aggressive, multi-directional lug pattern for better grip on the ever-changing surfaces of adventure. Its concave shape delivers better balance by splaying out upon impact and creating more surface area for ground contact. With blazing colors, you'll light the trail on fire. Metaphorically. - See more at: http://www.brooksrunning.com/Brooks-PureGrit-2/120133,default,pd.html#sthash.GOivwY3l.dpuf

When you want nothing to come between you and the trail, the ultra-light PureGrit won't get in your way. We constructed an outsole with an aggressive, multi-directional lug pattern for better grip on the ever-changing surfaces of adventure. Its concave shape delivers better balance by splaying out upon impact and creating more surface area for ground contact. With blazing colors, you'll light the trail on fire. Metaphorically. - See more at: http://www.brooksrunning.com/Brooks-PureGrit-2/120133,default,pd.html#sthash.GOivwY3l.dpuf

When you want nothing to come between you and the trail, the ultra-light PureGrit won't get in your way. We constructed an outsole with an aggressive, multi-directional lug pattern for better grip on the ever-changing surfaces of adventure. Its concave shape delivers better balance by splaying out upon impact and creating more surface area for ground contact. With blazing colors, you'll light the trail on fire. Metaphorically. - See more at: http://www.brooksrunning.com/Brooks-PureGrit-2/120133,default,pd.html#sthash.GOivwY3l.dpuf

Hopefully you can follow the gist of what I'm saying here.

It's not just for the sake of having shoes (kind of ) that I'm rotating through all these shoes. Each serves a purpose and a safety net.

The slower I run the more time my foot spends in contact with the ground, the more time there is for my foot to over pronate ergo an expoentially bigger requirement for guidance on longer slower runs.

The faster I run, the fleeter of foot I can be, with higher cadence leaving less ground contact time and the more towards a minimal, neutral shoe I can go.

As I've alluded to time and time again in my pieces on minimalist & transitioning, everyone is individual in how to approach minimalism. By mixing it up with my shoes I get to run the distances and types of run that I need and want to do, yet at the same time dodge the bullet of causing injury through running in unstructured shoes, which, my feet require.

Thanks for reading.

Related articles

• The right running shoes for you (runnerunleashed.com)

When is Minimalism too much?

Lower and lower, sleeker and faster, lighter shoes is what we all want.

In my opinion, transitioning to a minimalist shoe for many may be a step too far.

When transitioning to a minimalist shoe 'form' should be the first consideration. Do you naturally run as a forefoot striker or a heel striker?

If you are a forefoot striker naturally, ie. without forcing it or thinking about it when you slip off your shoes and run, do you land on the front, outside of your foot as per the diagram below?

If this is you, then it should be no bother to you to effect a transition process to a minimal shoe. Depending on where you are starting from we would expect to see this transition period having different durations for each individual.

If, on the other hand, you are more of a midfoot striker or heel striker you have a lot more work to do to achieve a smooth, injury free transition to minimalist shoes.

Transitioning from this position is a much more gradual change as you are having to work on changing your natural form, re-mapping neuromuscular pathways and developing core strength to help stabilise the pelvic area which will become more active during the transitional phases.

Speak to us about this as invariably you will be best advised to rotate between your traditional shoe and minimal shoes more frequently to prevent tweaking connective tissues or causing injury.
 
With many shoe manufacturer's introducing lower ramp shoes ie. changing from the traditional 12mm to 10 / 8 / 6 mm differentials in their core shoes you need to be careful of changes like this occuring in your favourite shoes year on year. It can be a source of injury if you are not prepared, expecting or aware of the change. 

For most people you can handle 12 - 10 or 8 - 6 but a change from 12 to 8mm may be a step too far and result in niggling calf, achilles or foot pain as tendons and muscles are strained beuond their usual points. This is why we always recommend that you call into your nearest Amphibian King store to double check the fit and profile each year.

The series of images below graphically represent and explain the differences in the loading of the feet during the landing phase and the effect on capturing and releasing kinetic energy on the propulsive phase.

Running Kinematics
	Heel Striking	Forefoot Striking
Moment of Impact
	Hip and knee are flexed.
	Ankle is dorsiflexed (toes point up).	Ankle is plantarflexed (toes point slightly down). Foot is usually slightly inverted (the sole is angled inwards).
	Land on the middle to outside of the heel just below the ankle joint.	Land on outside of the forefoot (the ball of the foot, just below the 4th and 5th metatarsal heads).
	As you land, the ankle begins to plantarflex (toes move towards the ground).	As you land, the ankle begins to dorsiflex (heel moves towards the groud).
	Arch of the foot is not loaded.	Arch of the foot is loaded and begins to stretch/flatten.
Impact  Foot Flat	↓	↓
	Knee and hip flex.
	As the ankle plantarflexes, the forefoot comes down.	As the ankle dorsiflexes, the heel comes down under the control of the calf muscles and Achilles tendon, which are stretching.
Foot Flat Midstance	↓	↓
	Knee and hip continue to flex.
	The ankle dorsiflexes as the lower leg moves forward relative to the foot and the foot everts (rolls inward).
	Now that the whole foot is on the ground, the arch begins to stretch/flatten.	The arch continues to stretch/flatten.
	This combination of eversion, ankle dorsiflexion and arch flattening is called pronation.	This combination of eversion, ankle dorsiflexion and arch flattening is called pronation, but occurs in the reverse direction compared to heel striking (from the forefoot to the rearfoot not heel to toe).
Midstance Toe Off	↓	↓
	Ankle plantarflexes bringing the heel off the ground (calf muscles and Achilles tendon now shorten).
	Foot’s arch recoils, and the toes flex.
	These actions push the body upwards and forwards for the next stride.

Images and table layout from http://barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html

In transitioning, a natural heel lander has to overcome the tendency to load the arch in a forward motion. As I've mentioned in previous articles the best way to naturally change your landing pattern is through a mixture of your 'normal' running and some focused efforts at re-teaching your body what natural (forefoot) running form is all about.

Any questions please fire them at me!

Happy running :)

The Marathon Wall

Here in #AKGalway we have our own take on the infamous 'marathon wall'.

If you have trained properly, put in the miles, allowed for proper recovery and prepared correctly for race day you can avoid that dreaded wall. "Hitting the wall", basically, is the onset of glycogen depletion in the body. That's the scientifically accurate description. Glycogen is a variety of glucose that the body stores to produce energy. Think of it as the fuel for your body's engine. Your muscles need it, and your brain thrives on it. Unfortunately, there is a limited supply of glycogen that your muscles and liver can stockpile -- about 2,000 calories to be exact. At  100cal per mile, 20 miles is where the body's fuel tank is empty!

Our Marathon Wall is actually some of the key items that you are likely to need in the build up of your marathon training program in order to avoid The Wall. Consider it a pin board with suggestions & reminders on it.


Assuming you have your training plan sorted, the number one item is footwear. I won't dwell on it, you know that it is, and you know how seriously #AmphibianKing take their footwear and how important it is that these are correct for you.

Footwear

One piece of advice:

DO NOT leave it until the week before the event to realise that your shoes are shot!!

It's now about 7/8 weeks from the key autumn events so it's a good time to start rotating a new pair of shoes into use. The average user should expect around 500miles from a pair of shoes, you will easily cover this in a marathon training program so don't get caught out with dead shoes.



 

Clothing

get your apparel choice right. There is nothing worse than running gear that is uncomfortable. Apart from the chaffing issues with seams and stitching, cheap fabrics just don't afford the right protection for your skin from both body sweat and UV light. You will be putting your gear through hours and hours of hard work so do not cut corners with this!

To get you through all-weather, get yourself a decent, breathable, lightweight, water repellent outer jacket or top. A long sleeve top (you can push the sleeves up to make it short sleeved!) and shorts or tights (long, 3/4 or short length to your preference). After that extra T-shirts, shorts, arm warmers, hats, gloves are all optional, I think necessary accessories, but optional.

My favourites?

Nutrition

How do you GU yours?

High 5!!

Time to Accelerade your performance and clear the PowerBar!

Agave loads of advice on nutrition on a daily basis to athletes and there is always a 2ndSurge of interest coming up to marathon time.

Nutrition is such an individual thing, you just have to experiment with it and find out what is best for you. There is no other way about it, trial and error with different products and flavours is vital. You won't race without fuel and you have to try in training.

Recovery is important too, and if you lead a busy life a recovery drink is a great way to kickstart the repair process leaving you ready for the next session.

Our favourites?





Joining the dots between clothing and nutrition is the term Recovery.

Recovery clothing

Recovery clothing is NOT Compression wear. The use of the word 'Compression' has invaded sports wear to the point of confusing the point. A tight top is not a Compression Top even if it says so on the box. Using 'Compression' tends to overvalue what is otherwise just a cheap baselayer, designed to keep you warm and comfortable.

Proper compression wear for example, Orca's Kila tight: "is an ideal multi-activity garment that has been scientifically proven to provide optimum levels of active and graduated compression. A unique double thickness panel of Orca’s Killaskn Kompress fabric is used in the calf area to provide graduated compression, helping to increase circulation and push blood back towards the heart. The high denier, circular knit fabric has superior stretch recovery and has been constructed in body contoured panels to provide active compression, helping reduce muscle fatigue and improve performance. The Full Tight is moisture wicking and has a comfortable double front seam and elastic waistband, and features an internal pocket and reflective logos for low light visibility."

The underlined portion is the functional part of the garment and why they are worth the money that they are.

Cheap imitations are just that, imitations.

Our favourites?

CompresSport Full leg recovery stockings are THE BUSINESS for recovery

Good socks & glide are two important accessories that no marathon runner should ever be without, ever! You will regret the day you forget your glide!

Coming closer to the day we will do a marathon preparation guide with a checklist of everything you'll need for the day itself.

Related articles

• The Art - And Science - of Marathon Pacing (bloguvib.wordpress.com)


• Words of advice for runners (runnerunleashed.com)


• Tips to Running Your First Marathon! (snapfitnessindia.wordpress.com)

 

70.3 things on a checklist

Fail to prepare and what do you expect?

Failure.

There's no two ways about it, your middle distance (half Iron / 70.3) race day is 100% dependent on the amount of training you have put in over the past year AND the amount of organisation you put in your readiness in the days leading up to the event.

Taper week is all about checking things. Checking the legs, the body, the nutrition, the bike, the gear.

The obvious thing to say at this point is don't change anything, do nothing new or unexpected in the week before a race and definitely don't try anything new in the event itself!

So how do you organise yourself for race day?

You need a spare room or somewhere you can lay out all your gear in an orderly fashion so you can pack it in a logical manner and keep track of it all. you will also need a couple of transparent storage containers and a bag or box for your transition setup.

[caption id="" align="aligncenter" width="403"] Amphibia X-Bag available from Amphibian King Galway[/caption]

I'm going to break this into a couple of sub sections so we approach this planning properly. Ideally you are doing this a few days before hand, not the evening before when you should have your feet up.

• General Preparation -
  • Assuming you are racing in a one or two piece tri-suit, bring that. If you are using sport specific clothing ensure you pack it ie. swimsuit, cycle shorts & jersey, run shorts & singlet.
  • Ladies - the only essential I can think of outside of this list is a bra, I'm happy to edit in whatever you think is necessary. Use whatever bra you have used in training knowing that it won't cut, chaffe or fall off.
  • Bodyglide. Don't ever forget the Bodyglide!!
  • Heart rate monitor, watch and accessories. Bring these IF and only if you have used them in training, know how to use them and are also confident racing in the event that they fail to work mid race. Do not be dependent on them. Ensure batteries are fresh and memory is empty.
  • Post race clothing - pack a tracksuit, hoody and rain cover in your transition bag / box. You may be hanging around waiting for transition to open after the race so warm clothes are needed until you get a chance to shower and change properly.
  • Compression wear - calf guards, quad guards, recovery leggings etc.
  • Racebelt
  • Safety pins
• Swim -
  • Wetsuit - visual check for damage, nicks, cuts, nail marks and repair any with Black Witch or equivalent in
  • Neoprene swim hat
  • Silicon swim hat (spare)
  • Goggles
  • Goggles (spare) possibly clear lens / opposite tint to main pair, handy for changing conditions or parts if a strap breaks)
  • Suit juice
  • Towel(s)
  • Nose-clip
  • Ear-plugs
  • Anti-fog solution
  • Flip flops or sandals
• Bike -
  • Clean and visually check the bike from top to bottom. Check tyres for wear and any embedded debris. Do not race on new tyres, ensure they have been run in a few times prior & make sure you are comfortable with the handling of the tyres at race speed in different weather conditions. Same applies to brake blocks and cables. Make sure if you have replaced any that they are working fine. Don't leave it til race day to find out brakes levers are sticking!
  • Bike
  • Helmet
  • Cycle shoes
  • Elastic bands
  • Socks
  • Head unit / computer with battery and clear memory!
  • Calibrated power units.
  • Spare tubes / tubs (know how to change these!!)
  • Tyre levers
  • CO2 canisters / pump
  • Bad weather gear -
    • Overshoes / toe covers
    • Gilet
    • Rain jacket
    • Arm warmers
    • Leg warmers
    • Gloves
    • Clear lens glasses
  • Water bottles
  • Aero bottle, straw & sponge
  • Race wheels (hopefully you also have your normal wheels just in case of dangerous wind conditions)
  • In transition final checks
    • Track pump
    • Tool kit
    • Electrical tape
    • Valve stem extenders (you'll know if you need these)
  • Other optional items (kitchen sink stuff)
    • Maintenance stand
    • Turbo trainer for in-van warmup
• Run - this is the easiest section
  • Running shoes
  • Speed laces (Greeper are my favourite see my previous post on Race Laces)
  • Socks (might be the same ones as used on the bike, bring spare in case of weather)
  • Talcum powder
  • Fuel belt / pouch
  • Cap / headband etc.
  • Sunglasses
• Nutrition - I'm being deliberately vague here as you should have this all sorted out to suit your individual nutritional needs. I don't want to confuse people with my nutrition plans or to have others confusing mine!
  • Pre race snacks & drinks.
  • Pre swim gel
  • Bike - gels, bars, drinks (water, 4:1, sports drinks)
  • Run - gels or whatever you run with that is not provided at water stations.
  • Post race recovery drink & snacks, protein & carbohydrates.

Above all, don't forget to pack your spirit of adventure, your enthusiasm for the competition (even if it is just with yourself) and your sense of fun.
It may all go pear-shaped on the day but as long as you enjoy yourself you will always pick it back up again for the next race.

I hope this is of some benefit to you.

See you out there :)

 

Friday evening EDIT: Two things I can't believe I forgot to add:

1. Your governing body (in my case Triahtlon Ireland) valid membership with photograph. No ID, no race!!
2. Leave wedding bands, engagement rings, jewellery etc at home. Swimming in a cold lake this afternoon I spent the whole swim trying to keep my wedding band on my finger. Everything shrunk in the cold ;)

Related articles

• What's a triathlon wetsuit? (amphkingwest.wordpress.com)
• To lace or not to lace? (amphkingwest.wordpress.com)

Great Limerick Run 2013

Friday afternoon and I got a phone call from my wife who was in Limerick for the afternoon.

"If you were running Limerick, would you do the half or six miler?", she asked innocently.

"Half", I replied instantly but quizzically.

"You're in for Sunday!"

Now, racing a half marathon was not on the plan for me as I'm two weeks out from my first middle distance triathlon for 2013, Tri An Mhi CXIII but sure it'd do me no harm to give it a crack.

Limerick City was hosting what was to be a great afternoon og running. There was plenty of choice from full and half marathon to 6 mile and kids events. Something for the entire family to do with plenty of action and entertainment on the streets. Amphibian King Galway sponsored a mile of the course which is how I ended up with a race entry. Normally, I would have ran a mini-competition on Facebook and Twitter for someone to win the entry, but I didn't realise we had a complimentary entry, so apologies for that!

We headed down to Limerick on Saturday afternoon as I was to be up early to recce the course and (primarily) to hang our sponsors banners on the route.

First thought was, this is not flat! Everyone I'd spoken to in the lead up to the event (customers who were planning to race) had said it was a flat course. It wasn't. There were a lot of undulations, no real hills, but plenty of up and downs and quite a few switches and turns as the route wound it's way around the city. Once the banners were out and a bit of banter on Twitter (@Amphkingwest) it was back to the hotel for some breakfast with the family before heading back out again to catch the marathon underway.

One of the Amphibian King athlete's Gary O'Hanlon was running the full marathon and was expecting to have a good race. I caught a couple of pictures of him at the 12 mile mark where he was leading

and then caught him again at 16 miles where he had opened up a decent lead over second place. He went on to win the marathon while I started to panic as I got caught in roadblocks and traffic management plans!!

Made it back to base at 11:20 to get a quick change of gear, thankfully I had it all sorted in one bag and everything was charged up that had to be charged so it was a Superman like transformation from civies into running gear. Loaded everyone back into the car and around the block to get to the starting area. Found a great parking spot near the finish line and abandoned the car, cap on, gels in pocket, kiss-kiss, "see you later", do a wee down a side street and into the starting pen with enough time to say hello to one or two familiar faces, find the pace group (1:40) and GO!!

I never remember much of a race but I remember the start being  a bit chaotic with plenty of shunting around and people jockeying for position. Loads of people jumping into the slightest of gaps as they open up which annoys me a little (big bit!) as everybody is looking for space to settle into some sort of a regular stride. You get space in front of you and some lad cuts across to jump onto the footpath, blah, blah, blah... you know yourself, I don't need to rant.

Speaking of rants.

There was an exceptionally funny moment (you should have been there) when after about 5 minutes watches started beeping all round the pacers to mark the distance. With a quick look at her watch and even quicker wit, the pacer (claralara from Boards.ie) started cursing triathletes with their "km's" and declared that the 1:40 was a "triathlete free zone".

I was running just off to the side of the group and soon settled into my stride and felt myself moving forward away from the pacers. I had set my Polar RCX5 Race Pace to a target of 1:35 but realised very quickly that I had made a mistake by using the footpod.

Brief Tech bit: with Polar the watch gives preference to different data sources under different circumstances. In the absence of sensors the pace, distance information comes from the G5 GPS pod which also provides the GPS mapping of where you have been running. When you attach a footpod (running) or speed sensor (cycling) the watch has preference for pace & distance information from the sensor and uses the G5 pod for mapping still.

In theory the sensors give more accuracy, especially on the bike, but the nature of the footpod is a little more haphazard in reality. Unless you are extremely diligent in calibrating the footpod I find it is a very approximate way of measuring distance. (Accurate in a controlled environment like a treadmill).

Anyway, it meant I couldn't rely on the pacing information the watch was giving me, it was showing me drifting way off on pace and I knew that the pacers were well behind me so I wasn't doing 5:00/km.

As it turned out I was measured over 19.7km when I know I ran every inch of the 21.1km.

I have two pet hates in racing.

1. People who cut the racing line. Just about every corner that could be cut, was cut by those running around me. Up on the footpath, around cones, you name it, it was done.


2. People who think they are pro cyclists. Just because you see pro-cyclists dumping water bottles does not mean you can fling it as far as you can over a hedge. You have obviously never cleaned up after a race and are just being a twat. Drop it with another bottle by the side of the road, if you must, but there were plenty of big, green recycling bins on the route.

I got a nice lift running back into the city when I saw Edel & the kids at the side of the road cheering enthusiastically somewhere around the halfway point. Edel was busy talking photos but is never shy about pushing me on and encouraging me to finish strong.



 

Looking at the photo, I was quite relaxed at this stage, I was running well and very steady. I was good with my nutrition, GU gel before and at 8km and plenty of water along the way (bottles too big actually, the baby water botttles are ideal and there is less waste). I was tipping away with my HR hovering in the zone 155-160 which is my tempo zone and I also had the confidence to forget about the pacing on the watch and trust the feel in my legs.

Not going hard enough for 1:35 but knew I was going better than 1:40.

We went out of the city across the bridge to a more residential part of the city (no idea where) and we did a lot of looping back and forth passing Thomond Park at one stage. I went for a 2nd Surge gel at 12k (preemptive strike) as I knew I would start fighting myself pushing on to the finish. The 100mg of caffeine would keep me from daydreaming which I find is my curse, head drifts away and I slow down.

Somewhere around the Tennis Club, TI coach Lynne Algar caught and passed me with her sister. Both had been at the Open Water clinic on Saturday and were running really well. In fact they caught me just around the time I was finding excuses for easing off, 'not going to make my target, why push on', 'my knee is aching' etc. etc. and it woke me up. I'd been picking people off all the way round. No one had passed me that I didn't catch up with and pass and leave behind again. This was the first time in the race this had happened.

Feck!

I ran off to the side for a couple of km but they were on a mission. I didn't so much drop off them as they just pushed on ahead. I was trying to make sense of the road markings which by now had merged with full, half and 6 mile markings.

The finish came up fast. I passed a couple of Craughwell AC shirts as I came off the NCR onto the bridge, I'm sorry I just ran by, and hauled ass over to the final bend turning right to see the finish banner 200m up the road.

Sprinting in for the line I could see 1:37 on the clock and knew I'd nailed it!!. Finishing 1:37:39 overall gave me a 2min improvement on my half PB.

Happy days!

You can see the Polar file here, just ignore the km markings. Thanks for reading.

https://www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=997916c6fd53a7b5225699e8ed277a35

Related articles

• O'Hanlon reigns in Limerick (talkofthetown.ie)

Are we supposed to barefoot run? (A tongue in cheek look at evolution)

This old chestnut keeps popping up, again and again and again. I've also written about minimalism and barefooting before.

[caption id="" align="alignright" width="280"] English: barefoot running (Photo credit: Wikipedia)[/caption]

 

 

It generally starts as a discussion about barefoot running, usually by a newly converted barefooter who reckons it's the best thing since bread became sliced and very quickly degenerates into a willy measuring exercise between pedants who insist on discussing the relative density and hardness of concrete and dusty, pre-civilisation, pre-societal concrete.

 

Here's a recent example: Your expensive running shoes could be destroying your knees, ankles and hips.

 

Now I don't know about you but as far as I understand evolution and progress are usually determined by the axiom 'survival of the fittest'.

 

So, based on current trends and my anthropological time machine I have a theory.

 

Way back when, if we are to believe what we are told, we were fruit and vegetable eaters, eating all round us and then moving on to new pastures in search of new food sources like  grazing animals. The current trend of Paleo diet would indicate that this how we developed as a species; eating fruit, nuts, vegetables and seeds in their raw state (in so far as possible).

 

Then, through a pioneering trendsetter someone picked up a wooden stick and developed a taste for animal protein. (Could you call it a 'club sandwich' ? )

 

This influx of animal protein led to development of better brain function as we evolved, leading to the development of tools for cooking , cleaning etc. Oh, and fire was created or at least the means to maintain it and the knowledge to transport fire from one location to another, allowing us to cook food.

 

Now as these early men (& women) clubbed and collected food all around them the faster animals and possibly tastier always eluded their reach. No matter how sneaky we were we couldn't catch these sources of meat. They'd smell us or hear us in the woods and grass trying to creep up until they were in range. All to no avail.

 

What did we do next?

 

We started running.

 

(This has taken generations to get to this point in the story, time machine, remember?!)

 

We soon discovered that we could run. Now we couldn't run as fast as the animal we wanted to eat and after a while we realised this. With our brain developing we started thinking and working together as a team with the result being that we got cute and realised we could run longer and further and steadier than the dinner. We didn't know it at the time but our bodies liked this idea and started to develop mechanisms that encouraged us to run. We got taller, straighter and lighter; we became land running hunters.

 

All of the reading we do, all of the fora we engage in everything is geared to us understanding that this is the reason we are born to run. We evolved.

 

I don't disagree.

 

However.

 

I think the first hominoid man who fashioned a pair of foot covers from some animal hide to protect his feet from the dusty, gritty, thorny surface and that offered him some grip on the rocky terrain gained an evolutionary advantage over the barefoot guys.

 

Apart from the obvious fact that we still cover our feet, providing unassailable evidence of the historical benefit of footwear, that 'barefooting' died out and needed to be rediscovered comes down to the simple truth that the guy with the footwear had the competitive edge over the other guy in the chase to get the good looking girls.

 

Survival of the fittest! ;)

 

Training ICE

On a somber note we often hear of athletes injured or killed by being struck by vehicles whilst out training. A couple of years ago when I started triathlon training in earnest, almost half of my sessions were done without club mates (restrictions of work, family etc.) and now most of my sessions are lone efforts.

At the back of my mind is "what happens if I'm unlucky to be in an accident?"

Most of us go running or cycling with the minimum amount of gear possible, usually a GPS watch, iPod and possibly a reflective vest, spare parts for the bike and so on. You are unlikely to run without the phone, but then there is a growing trend for people to use training apps to map routes and pace. Something I've advised people to do for a long time is to use an ICE contact in their phone (good to have in any event).

ICE is In Case of Emergency.

So just edit the name of the person that should be called if you happen to be in an accident by inserting 'ICE' in front of their name. It is good manners to leave the first name in an ICE contact so the caller knows how to address you.  So don't do: 'ICE Hubbie', 'ICE Wifey' etc.

For different reasons don't do 'ICE Mum' either better off that its a brother / sister or father who tells your mum face to face that you have been in an accident, than her getting a phone call, if I did that to my mum, she'd kill me!

A second option which I use all the time, as I only carry the phone on the bike, is a Road ID wrist band

RoadID is a series of different products but the basic and by far the best for anyone running, cycling, swimming, climbing is the Wrist ID. Put it on, leave it on.

Its $20 that could save your life.

Update - 30th April 2013

Just to let you know there are coupons available for little discounts on RoadID. A quick search on Google will turn up a few. At the end of the day whether you pay $20 or $19 for the wrist ID matters little, its the potential life saving aspect that is Priceless. Some good comments on the LinkedIn Triathlete group if any one is a member there.

UPDATE June 2013 - We have agreed a referral system with Road ID. Simply Click on any of the RodID images above and you can buy your RoadID directly from the manufacturers. ALL Commission from your purchases is passed onto Croi Charity in Galway.