A Pretty Decent 5.0 – RunLog 7-9-18

This morning’s run was supposed to be an easy miler for distance and I just changed up how I am looking at my training, so I am not doing two hard days in a row. I gotta be a bit more smart about things and keep the weekly totals between 30-35 miles per week, which seems to be my sweet spot.

It seems that my old idea of doing speed work on Monday’s and then a trail race/run on Tuesdays was just a little too much. Although I don’t run that fast during my Quarry Road Trail Races, I am putting out a lot more effort than I do at those speeds on the roads. So it was two hard days in a row and it was too much.

Enough of the background crap.

I decided that I wanted to work more on Leg Swing and Ground contact time, so I wasn’t sure about how my pace would be. My belief is that in order to do this, the metrics that my Milestone FootPod measure, would mean that I do have to go a bit faster than a slow, slog.

Oh well, according to the app, I am still 100% with my heel first, although 98% of the time my rate of impact is in the low range (which is good), so I am not going to mess too much with attempting to change where I land on my foot.

During the run a few times, I was able to get my leg swing into the high range, which is where I should be more of the time. However, I had to change my mechanics quite a bit to get that 8% let me tell you and I didn’t feel intuitive while running that way at all. I will have to work at it a lot more to make it feel natural, but it was a quicker and probably the way that I used to run, when I wore a younger man’s body. 🙂

I knew how to do it, but it will take a bit of time to get the muscles up to being able to hold it for longer than just short periods.

There is a pretty direct correlation between leg swing, stride length, cadence versus how fast you are running. However, I can see attempting to change these metrics too quickly leading to injury, so it is probably a good thing that I only have one of these footpods right now to track my progress. I have a feeling that I will be moving the footpod from my recovery/long run shoes to my speedwork/race day shoes. I think it will give me better data that I can use to see how I am improving – or not.

Plus I will not be as tempted to trying to run more “efficiently” every run – err too fast every run.

I am liking the earpod cover & earhook setup I got last week for my Apple ear pods. I couldn’t keep the damn things in my ears before I got them, so I didn’t use them for running at all. Which has it good and bad points. Depending on your point of view.

However, I am finding that I enjoy running with music more now with decent ear pods on the run and just have to get Apple Music figured out, so that it doesn’t keep saying that I didn’t download certain songs, when I have done so previously. I want to try out the pods in a race tomorrow night and see if I do any better with the music to keep me focused on my cadence and not worrying about who is behind me so much.

I won’t be able to hear them. Sometimes hearing the people behind me is more of a pain in the butt than a good thing – well at least until the last quarter-mile. 🙂

Overall, I was pretty happy with how the run went, the last couple of miles, were a bit of a sweat fest, but I had done what I wanted by then, so I sort of coasted for the most part back how. I had thought abut doing some strides after I finished, but it was pretty hot and the body, just didn’t see the sense. So I didn’t.

I did have my acupuncture appointment and got stuck in a few new places, it does seem to help relax me and while I had planned to go run on the rail trail after, with the temps in the high 80’s, I decided to skip the extra run. It wouldn’t have been any fun, so I drove straight home.

I did get to see that Mary finished up painting the new shed doors, while I at acupuncture – she does great work, now if her husband was half the carpenter she is as a painter, it would be great 🙂