Dear AKW,
I have struggled with injury but am now back running again. My longest run to date is just over 14 miles. Do you think I should be ready for Dublin Marathon in 4 weeks?
Troubled Runner
October 2, 2014
#AskAKW... Is it too late for Dublin Marathon?
Dear AKW,
I have struggled with injury but am now back running again. My longest run to date is just over 14 miles. Do you think I should be ready for Dublin Marathon in 4 weeks?
Troubled Runner
October 1, 2014
#DublinMarathon Panic Stations
Ok I posted this in jest (kind of) earlier on Facebook, but this is a serious matter.
If you are training for +Dublin Marathon and have not replaced your shoes since you started your training program 9 out of 10 times your footwear is not going to get you to the start line.
There is still 200miles worth of running to be done before that medal is hung around your neck.
Don't leave it to chance, now is the time to change your shoes so you can have them well run in before the big day.
In fairness to the Dublin Marathon organisers they have been on top of the lastminute.com entries and given plenty of warning throughout the day, including this clever "significance of 2:02:57" *tips hat* to the recent World Record in +Berlin Marathon :
Then following up an hour later with:
Well done to everyone on the media team.
Tell us did you get your entry in in time?
If you are training for +Dublin Marathon and have not replaced your shoes since you started your training program 9 out of 10 times your footwear is not going to get you to the start line.
There is still 200miles worth of running to be done before that medal is hung around your neck.
Don't leave it to chance, now is the time to change your shoes so you can have them well run in before the big day.
In fairness to the Dublin Marathon organisers they have been on top of the lastminute.com entries and given plenty of warning throughout the day, including this clever "significance of 2:02:57" *tips hat* to the recent World Record in +Berlin Marathon :
Post by Dublin Marathon.
Then following up an hour later with:
Post by Dublin Marathon.
Well done to everyone on the media team.
Tell us did you get your entry in in time?
September 15, 2014
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.arch1ɑːtʃ/nounnoun: arch; plural noun: arches1.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"
February 5, 2014
#Zero25k Week 3 - Washed Away (almost!)
And the character building continues...
Not even #StormBrigid could dent the spirits of the group this morning.
So called StormBrigid in honour of St. Brigid's Day (apparently) was none too pleased at the hardcore group that turned up this morning to face into and brave the elements.
So far as we could see, no-one got blown away or dissolved like sugar in the rain. So fair play to you all.
Fingers crossed the weather will be better next week, but if it's not, will you let it stop you?
Didn't think so!! :-)
It is now up to you to carry out the work this week, ready for next Saturday:
The plan is to repeat the exact same session that we have done, twice during the week. Ideally this would be done on Tuesday and Thursday giving you a bit of rest in between the sessions.
We spoke about a few things on the way around today, most blown away in the wind but again a couple of things that are worth a recap:
So eyes off the distance altogether. I'm running the group by the clock and the distance is incidental.
Be proud of what you are continuing, share the news on Facebook, Twitter, Google+, LinkedIn too, let your friends and family know that you are now a runner!!
Now to the homework!
As noted above you are to repeat the session twice next week. If Tuesday and Thursday don't suit, move the days around, leaving 1 day between sessions and keep Friday as a rest day. I want you ready and able to run again on Saturday!!!
If you can't get out you can replicate the session on a treadmill. Best way to contact us is by commenting on the blog or through our Facebook page that way everyone benefits from the response.
NOTE: the wording is changing!
No longer are we 'walking' the warmup or recovery. Effort is "Easy" or "Steady". A nice slow jog to raise the heart rate and get the muscles warmed up.
We'll see you all again on Saturday (regardless of the weather we will be out and expecting to see you!)
Happy running!!
Edel & Sean
Not even #StormBrigid could dent the spirits of the group this morning.
So called StormBrigid in honour of St. Brigid's Day (apparently) was none too pleased at the hardcore group that turned up this morning to face into and brave the elements.
So far as we could see, no-one got blown away or dissolved like sugar in the rain. So fair play to you all.
Fingers crossed the weather will be better next week, but if it's not, will you let it stop you?
Didn't think so!! :-)
It is now up to you to carry out the work this week, ready for next Saturday:
The plan is to repeat the exact same session that we have done, twice during the week. Ideally this would be done on Tuesday and Thursday giving you a bit of rest in between the sessions.
We spoke about a few things on the way around today, most blown away in the wind but again a couple of things that are worth a recap:
- Running for Time NOT Distance.
- Practise the 'Lifesaver look'.
So eyes off the distance altogether. I'm running the group by the clock and the distance is incidental.
Be proud of what you are continuing, share the news on Facebook, Twitter, Google+, LinkedIn too, let your friends and family know that you are now a runner!!
Now to the homework!
As noted above you are to repeat the session twice next week. If Tuesday and Thursday don't suit, move the days around, leaving 1 day between sessions and keep Friday as a rest day. I want you ready and able to run again on Saturday!!!
- Warmup: 5 mins steady
- Work : 90 seconds effort
- Recovery : 90 seconds steady
- Work: 3 minutes effort
- Recovery : 3 minutes steady
- Warmdown: 5 minutes and stretching.
If you can't get out you can replicate the session on a treadmill. Best way to contact us is by commenting on the blog or through our Facebook page that way everyone benefits from the response.
NOTE: the wording is changing!
No longer are we 'walking' the warmup or recovery. Effort is "Easy" or "Steady". A nice slow jog to raise the heart rate and get the muscles warmed up.
We'll see you all again on Saturday (regardless of the weather we will be out and expecting to see you!)
Happy running!!
Edel & Sean
January 29, 2014
Motion in Moderation - Motivation through Activity
At this time of year you can't move without #OperationTransformation, #BiggestLoser type programs on TV and all across the internet information on weight loss, best diet to follow and all kinds of spurious advice.
A lot of these programs and diets are 'quick fixes'. Feel good for a while, lose some weight but then the old habits slip back in slowly but surely and all that hard work goes out the window.
For many people simply being a little bit more active and being a little bit more conscious of their food (intake and quality) is enough to achieve personal goals that will be of benefit to your health in the long term.
As a child, did you have one of these?
It was a way of recording what you were doing and rewarding you for results.
Every fridge had one and the sense of achievement when you got that new toy, or treat or trip to the zoo was like magic.
Are you ready for the grown up version?
Exclusive to Amphibian King West.... we bring you
Polar Loop
Polar Loop is an Activity Tracker use it to:
You might not want to know how long you are sitting during the day, but what if you did know? If you realised you are sitting for 60% of your waking day, what would you change about your activities?
What happens if you are eating 3000kcal daily and your activity only burns 1000kcal? Reduce one and increase the other and your body will thank you.
Whether it is step counting, calorie burn or weight loss an Activity Tracker is the way to monitor and reward yourself.
Go on give it a try!! The first delivery of Polar Loop is hitting the shelves in Amphibian King Galway and LImerick only (this is not available anywhere else in Ireland until March) if you want to change how your day progresses, you need to move a little quicker and get a Loop!!
A lot of these programs and diets are 'quick fixes'. Feel good for a while, lose some weight but then the old habits slip back in slowly but surely and all that hard work goes out the window.
For many people simply being a little bit more active and being a little bit more conscious of their food (intake and quality) is enough to achieve personal goals that will be of benefit to your health in the long term.
As a child, did you have one of these?
It was a way of recording what you were doing and rewarding you for results.
Every fridge had one and the sense of achievement when you got that new toy, or treat or trip to the zoo was like magic.
Are you ready for the grown up version?
Exclusive to Amphibian King West.... we bring you
Polar Loop
Polar Loop is an Activity Tracker use it to:
With obesity being such a problem for a whole series of generations, the #PolarLoop is a perfect inobtrusive activity tracker for young and old.Track your activity
Climb the stairs. Ride the waves. Jump over the fence. Choose what makes you move.
Polar Loop tracks all the choices you make during the day and shows how they’re good for you. It also reminds you when you’ve been still for too long.
Reach your daily goal
Check your bracelet or mobile to see how much you’re missing from your daily activity goal to continue feeling good.
Follow your achievements
Living an active life has never been this fun and easy.
Check the Polar Flow web service and learn how all your small choices and daily habits can make a world of difference.
The smart Activity Guide gives you tips on how to get there.
You might not want to know how long you are sitting during the day, but what if you did know? If you realised you are sitting for 60% of your waking day, what would you change about your activities?
What happens if you are eating 3000kcal daily and your activity only burns 1000kcal? Reduce one and increase the other and your body will thank you.
Whether it is step counting, calorie burn or weight loss an Activity Tracker is the way to monitor and reward yourself.
Go on give it a try!! The first delivery of Polar Loop is hitting the shelves in Amphibian King Galway and LImerick only (this is not available anywhere else in Ireland until March) if you want to change how your day progresses, you need to move a little quicker and get a Loop!!
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