It took me a long time to get me into podcasts. I don’t listen to music while running but I have turned to podcasts on the commute to and from work to help me to get through the journey. It gives me the chance to catch up on the weeks podcasts and news in the sporting world. There are so many out there and no doubt many lists but I have narrowed my list down to ones with an Irish and in some cases Cork connection.

The Runners Diary Cork

I’m starting this one with a disclaimer, my brother teamed up with the original founder of the original Runners Diary but that would be more of a reason for me not to listen in, I have listened to him long enough. But Brian and Damian found a gap in the Cork running scene  and filled it with a much needed reporting, a good bit of craic and some great interviews along the way. Weekly episodes review the results for the week, upcoming fixtures, the strava leaderboard (some day I will get on that) and interviews with all different people from Cork running scene. This is very much Cork based right now and follows Cork runners both at home and abroad. As they find their feet the quality continues to improve and looking forward to seeing what is to come. Even if you are not from Cork it is worth listening in to hear what is going on in the Real Capital 😉

Podcast link – here
Social Media – Website Instagram Facebook Twitter

Tri Talking Sport

Most in triathlon has come across Joanne Murphy at some point by now, she has annouced at Ironman UK, Ireland and was part of the annouceing team in Kona this year (WOW). I actually got to know Joanne during many battles on Zwift as virtual races became the thing to do in 2020. Triathlon Ireland set up a series of races and it really did keep people motivated. From interviewing some of the greats from the sports, from most recently Craig Alexander, the voice of Ironman the soon to be retired Mike Reilly to Age Groupers in Ireland and abroad. There are legends of the triathlon world scattered throughout her long list of podcasts. And its not all about triathletes either, there are runners, cyclists, Olympian and many more from other sports to listen in on. If you haven’t listened before its definitely worth taking time out or while on the turbo to catch up on close to 100 episodes now (that will be plenty of time of the turbo), even during their Monday Social sessions on Zwift.

Podcast link – here
Social Media – Website Instagram Facebook Twitter

Trail Running Podcast

2022 is when I got introduced to trail and mountain running. Mountain running didn’t end well for me but I will be back. With so many trails close to home I have found myself with a lot more interest in all things trail running and IMRA organise some superb races and for great value.  Eoin Flynn presents this show and if you want to find out what is happening and what has happened in all things mountain and trail this it the place to go. With some great interviews, news, fixtures and results it is perfect to listen to keep up to date.

Podcast link – here
Social Media – Website Instagram Facebook

An Irishman Abroad

My search for more podcasts brought me to An Irishman Abroad. Jarlath has had great Interviews with some of Irelands best runners, and the best thing about it is that he speaks to them about all aspects of their lives and as he doesn’t know much about running he asks the simple but relatable questions that way it makes it easier for the listener to relate. Sonia O’Sullivan is a regular contributer on the show as well.

Podcast link – here
Social Media – Website Instagram

Big Red Bench

This is keeping it local to Cork but has a huge following.  Big Red Bench can be found on Cork’s RedFM every Saturday and Sunday from 6pm presented by Ruairi O’Hagan. It is an extremly popular podcast with wide range of sport covered. It is a great resource to get the latest news from all things local. If you don’t catch it on the radio its easy to catch up via podcasts. With interviews, reviews of local events, results and fixtures it has a mix of everything. If you are not local to Cork we can always help you with translating.

Podcast link – here
Social Media – Website Instagram Facebook Twitter

After being a huge fan of of the 24s and using them in races from 5km to half marathons I was excited to give the 25s ago. When I took them out of the box I wasn’t blown away by the colour but if they performed as well as the 24s then that is all that matters.

Performance

Since I changed to DS trainers for my speed sessions I have noticed my performance has improved. They are a light responsive shoe and you get the most out of your session in them. When the new version of a shoe comes out you can always be a bit worried on how they will feel. More so when you read that there has been some changes to the design. The PROPULSION TRUSSTIC technology creates a powerful level to propel your stride with the GEL technology in the rearfoot adds cushioning to reduce the severity of shock upon impact.

I did find some issues with grip on a fast twisty downhill section where I was running. I did find similar in the 24s but after a wore them a few times that seemed to go away.

DS Trainer 24 vs DS Trainer 25

If you were a fan of the 24s and you are thinking about getting the 25s then some of the main differences are

• The weight has increased by approx 10 grams but this is due to the new composition of the FlyteFoam.
• There is a re-shapped EVA Insole

These changes hasn’t really bothered me and I am still a huge fan to the DS Trainer family. For some it might take some getting used to but before you know it you will see notice that these changes doesn’t affect the performance of the shoe

Conclusion

I would definitely recommend these if you want a comfortable shoe but still want to go fast. My marathon shoe has always been the Kayano so wearing something that is lighter, feels softer and has more cushioning really helps over the shorter distances. This will now be my race shoe for races up to half and looking forward to testing thema out further in the weeks and months ahead.

Technical

• FLYTEFOAM™ technology
• Rearfoot GEL™ technology
• Propulsion TRUSSTIC SYSTEM™ technology
• Super AHAR™ heel plug
• Mesh lasting
• Engineered knit upper
• Contoured sockliner
• Full Ground Contact outsole

There are two type of people out there, early birds and people who like their sleep. When it comes to training you have to fit it in around life. For me that means it is usually an early rise to get it in before work and keeps free time for my family in the evenings.

Of course during Summer mornings it is a lot easier to jump out of bed and hit the road but what about this time of the year? There are many obstacles that can make you turn back over in the bed and skip your session. After all, cold dark wet mornings are not that inviting. Here is how I make sure I’m up and ready to go.

Check the weather

During the summer this may not be as much of an issue but when it comes to this time of year you have to expect the unexpected. Ice, snow or dangerous weather that leads to weather warnings may mean you have to think about what you are doing in the morning.

Make a plan

I find having a plan makes it easier to get out of bed in the morning. If you are not prepared it could be easier to turn over but if I set a target for the morning session I know what has to be done and more encouraged to get up. I have started using workouts on my watch so I have something to follow and don’t have to think too much in the morning. Plan B is always important as well just in case the weather is worse than predicted. During this time of year treadmill or turbo trainer maybe needed.

Don’t snooze

The worst thing you can do is hit the snooze button. Hitting it once can lead to hitting it again and before you know it you have run out of time. When the alarm does go off be ready to get straight out of bed. Also don’t feel bad going to bed early the night before.

Have everything ready

There is nothing worse than stumbling around in the morning trying to find everything you need, so it is best to be prepared. Get your kit ready the night before, if you need breakfast get it prepared as best you can. That saves you time and less things to worry about and distract you from getting out the door. I have my kit, breakfast and work  bag and clothes at the door ready to go. Also it helps to make sure that others in the house can continue to enjoy their sleep.

Enjoy it

There is something about the early morning air. Its fresh, the roads and paths are quiet and it prepares you for a good day ahead. Make sure to smile and even when it rains once you have the right kit you will be good.

Don’t forget

Early mornings are not for everyone, you need to work around what is best for you. There are some mornings where it won’t be possible to get out, a sleepless night, a sick kid or a busy day ahead can mean you have to skip a morning session. Don’t worry you will more mornings to get out.

You can check out my tips for winter running here.

It is that time of the year when day light is hard to come by when training but you still have to get out there and do it. You really need to put some thought into your route, clothing and expectations. Here are some tips to make sure you are ready for winter running.

Light up

When I talk about lighting up I don’t mean just a headlamp but also the clothing you are wearing. Even if you are running on footpaths you should make sure you are seen. It is important to wear Hi VIZ clothing such as a vest and flashing lights. ASICS also have great reflective winter kit which means everyone will see you as you go out and enjoy your run.

Layer up

Weather is going to be very changeable over the coming months so you need to be prepared for all conditions. When you get your kit ready make sure you know what it is going to be like outside. The last thing you want to be is too cold or even too hot. When the weather gets colder I usually wear a few light layers so when I’m starting out I’m not too cold and as the session goes on I can take off the layers as I warm up. Its good to have a hat and gloves ready as well. I always find I enjoy my run more when I can feel my fingers. During cool down it is important to make sure you keep warm and put back on the layers as needed.

Warm up

Warming up should be part of every session you do but that isn’t always the case. You could be short on time and you want to get a session done or maybe it is a light session so you are taking it easy. But when it comes to winter it is extra important that you make sure you are well warmed up. The last thing you want to do is go straight into a tough session cold. Take an extra few mins to loosen out and get your body ready for what is to come. Some jogging, dynamic stretching and of course layer up.

Be careful

During the summer months you have a lot more options where you can run. When it comes to winter you need to think about your route. Try find somewhere that is lit up and safe to run on. A well lit area will mean you are seen but you can also see clearly where you are going. The last thing you want to do is trip over a cracked pavement or debris on the road which could mean your winter training is spent nursing an injury rather than enjoying your training. Maybe find a track, a walkway or a city route where there are lots of footpaths and choice. Watch out for leaves on the paths and wear the appropriate shoes so you don’t slip. During winter months you may have to alter your run due to flooded paths or icy conditions so have a Plan B just in case. Always listen to weather warnings, if its not safe to go out there will always be another day to get your run done.

Find a race

Just because its winter it doesn’t mean you don’t have to race. There are less races out there but to keep things fresh look out for local races that are on over the weekends. There are plenty of Parkruns around the country that could break up a training block on a Saturday morning and can even be incorporated it into your session.

Enjoy it

But the most important thing is to go out and enjoy yourself. It may be hard to get out of bed when the alarm goes off and its raining outside or you sit down on the couch before your evening run and get comfortable but you will look back on your winter running and remember the tough sessions in the cold, wet and windy weather and know it was all worthwhile. Why not bring a training partner out with you. It will not only make your run more enjoyable but will also mean you are less likely to stay on the couch!

Since I spend a lot of time swimming  I was delighted to be given the chance to test out the new AfterShokz Xtrainerz Headphones. Swimming can be boring at times and the most entertaining thing is trying to figure out what lap you are on. So as soon as they arrived I planned my swim session for that evening.

Bone conduction technology introduction
This technology was new to me and I have been doing some research on it before I knew I was going to get a chance to review the Xtrainerz. I guess we are all used to traditional headphones where we put them over our ears or buds into our ear (known as air conduction) but what about placing them just in front of our ears. It definitely seems like a strange way to listen to music. But AfterShokz headphones  work by generating miniature vibrations which travel through your cheekbones. The vibrations go directly to your inner ears (cochlea), bypassing your eardrums. Because of this, you are free to enjoy music without blocking your ears. This leaves you with situational awareness and comfort.

First Test

Off to the pool I went with my new gadget. I had never used bone conduction headphones before so I was also curious to test out this technology. I turned them on before I jumped into the pool and straight away I noticed the sound quality, it was as good as having ear buds. I wasn’t expecting that to be the case when underwater. Xtrainerz provide an equalisation mode to optimise the sound quality underwater. This makes them loud, with plenty of bass. They fitted nicely, felt secure and didn’t get in the way of my goggles and were comfortable under my swim hat. And now it was the real, I jumped into the water and as soon as I started swimming the quality of the sound seemed to improve. They never once moved during my session and at no stage did they annoy me, if it wasn’t for the music I wouldn’t have noticed them on me.

 

As I left the pool one of the lifeguards was curious to see what I was wearing as she was looking for something to use in the pool and hadn’t found anything she liked.