A Nice 5.0 Miler – RunLog 12-11-17

Well the roads are clear today and the temps were in the high 20’s/low 30’s, so things were not all that bad for a run this morning.

However, when I took Bennie for his walk down-back, let’s just say that the vehicle traffic has made a double-track of white ice.

Could I have run down there. Yeah, probably. I know that I have in the past without any issues, but as I get older and smarter the idea of bouncing around on and/or kissing snow or ice, just doesn’t sound as sexy as it used to. 🙂

If I had wanted to dig out the old screw shoes or hug the snow banks, where the vehicles hadn’t driven, but I couldn’t see what was underneath, I could run fairly well. However, at this point and time I am more concerned about being able to run a month or even a year from now than simply getting today’s run in.

So I chose to do my safer, but boring as hell course – laps on Philbrick. Nope it is sure as hell is not the most scintillating course I can run, but it is relatively flat, the roads were mostly clear and that time of day traffic is not really an issue.

Yeah boring, but safe – the story of most of my life.

I also decided to wear the Bondi 5’s outside, so I could setup the Garmin Footpod to help calibrate it, so it might be a little more accurate later in the week. Since tomorrow is supposed to be crappy and then Thursday has subzero temps predicted for the morning and cold temps all day. So I imagine in between trips to New Hampshire, that the treadmill will be getting some good work. Which meant that I wanted the footpod calibrated.

Although if my previous experience with it are much to go on, it probably will not be much more accurate than just the FR230 is by itself. However, I have to try. I could always go back to using the FR410 XT and the footpod for when I am running on the treadmill, I know that I can get that calibrated to be fairly accurate and consistent. It is just such a beast though.

Okay, enough blabbering – how did the run go.

Week 6 – Day 1

Goal – Have your upper body join the fun

Review: using you y’chi

Today – Rest day

Although, it is a scheduled rest day, I cheat and run on Monday’s. I am trying to keep at 5 days a week and staying above 30 miles a week. So I did Tuesday’s workout today.

Form Intervals

Focus #1 – Bend elbows 90 degrees

Focus #2 – Shoulders fall forward – which doesn’t make a lot of sense to me, so I just kept my shoulders relaxed and pointing mostly forward.

I was Consistent. All my mile splits were within 10 seconds of each other and my cadence averaged out to 171 spm without using a metronome. I would prefer when possible to not use a metronome, since I tend to end up in the 168-173 range whether I run with or without one, even if I set it to 180 spm. I have a feeling that my present SPM is close enough to the 170-180 range for my purposes and makes the run a helluva lot more enjoyable without all that beeping going on during my run.

Also I practiced y’chi during the last 3 laps and it does help me focus more on getting there than just whining to myself about how I am feeling.

As far as my arm swing, I notice that when I am not actively focusing on it, I tend to cross the center-line of my body and flick my elbows out to the side (my old basketball days coming back to haunt me – I guess). So I do need to work on keeping the elbows in a bit more which will solve both of those things.

How did the Bondi 5’s do?

Okay, now I sort of remember one of the reasons I wasn’t thrilled about them when I first got them. At about 2 miles the balls of my feet started to feel a little discomfort, nothing bad, but it didn’t go away either. I am not sure if it is simply breaking in the shoes or if I am landing more towards the balls of my feet in the Bondi’s??? I don’t think I am, since I haven’t been a forefoot runner in many years. We will find out after this week I have a feeling, since I am pretty sure that I will have far too many days of treadmill running and will quickly tell if it is me or the shoes.

The other thing with the Bondi 5’s is that I am not used to the 10.6 ounce each that they weigh. Now that is not really all that heavy, but it is almost an ounce and half more than I am used to running in and the legs after the 4.0 mile mark were more tired than usual. Probably a good thing that I need to do more often, based on that alone. 🙂

Overall, a pretty nice and easy 5.0 miles. Other than the balls of my feet, nothing bothered and I felt good. What more could I ask for 🙂

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