FitOldDog’s 3-mile loop, and back in business for the run.
Countdown to Lake Placid Ironman
Focus on the run, relaxed and open. This wasn’t about biking, it was about running off of the bike, a critical Ironman skill.
Workouts:
Bike: Trainer ride, touch of strength work. 5 x 80 watts, warmup, 15 x 110 watts (endurance load), 5 x 160 watts (strength training), 10 x 110 watts (hold pace after climb), 1 min x 200 watts (strength), 4 min x 110 watts (hold pace after climb), 5 min x 50 watts, warm down in preparation for run.
Run: 3-mile road run, working on springy arches, open technique, finding running legs off of the bike. Felt good to be on my old 3-mile road loop.
Continuum session, working on calf and foot tightness. Body awareness training continues to fascinate.
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
Hi Kevin,
You mentioned in a recent post alternating between Hokas and Nike Frees. I have a a pair of Hoka Stinsons. I have found that they are great shock absorbers, but they tend to sap the energy from my legs after a few kms. I am a big man and I sink too far into the midsoles of the Hokas so it starts to feel like I am running on sponges. I have found that I get good energy return and good shock absorption from the Nike Lunar Eclipse or Lunar Glide. Both are very light with the main difference being the internal wedge of the Glides to limit pronation. While neither is as soft as the Hokas, in my experience they are the next best thing around at the moment. If you are still having problems with your feet, it might be a good time to experiment a little while there is still time to get used to new shoes.
On a separate note, I renewed my drivers licence today and for the first time I now have to wear glasses when driving. Now every time I get behind the wheel, I will be reminded of the toll that age is taking on my body. By way of sympathy, my wife pointed out that she had to start wearing glasses when driving four years ago and she is younger than me. I was sympathetic back then, but it seems there is no reciprocity these days.:)
Rgds, Glenn
Hi Glenn!
Thanks for the thoughts, I think I’ll try eclipse or glide today. Frees are great, but I don’t know if my feet will ever be up to a marathon on them. Hokas are like running on sponges, so I can’t feel the ground. I need something in between. Good idea.
I still can drive without glasses, I just memorized the shapes of the signs. The test is pretty easy in the US compared to the UK, and I bet Australia is more like the UK.
Yep, aging is a bummer, but it’s pretty well the only game in town. I sympathize, anyway.
Cheers,
Kevin