7.0 At a Decent Pace – RunLog 7-14-18

At some point this morning, my planned easy 5.0 miler, became one of those runs where I picked up the pace a lot more than I have been lately. I still am not running all that often at what I would like to think of my 5K race, but I am running faster than what I thought I would. I am getting closer to half marathon pace, just not quite there. Progress is being made, but it is slow progress. πŸ™‚

Getting back to this morning’s run…

I started out a nice pace that I was pretty sure I could hold for the 5.0 miles. However, I did something stoopid, I had put in my ear buds and by the end of the first mile, without realizing it, I fell into the beat of the music and by the time I hit mile 2, I was going along a lot faster than I had planned. Continue reading

Easy 4.0 & Nike – RunLog 7-13-18

Well it seems as though I am stuck in a time/space vortex continuum. The more I look at my current running shoe rotation, the more I see the big swoosh on the side. Yeah, it seems that Nike is starting to really dominate what I am running in lately.

This morning I ran an easy 4.0 mile recovery run, after yesterday’s tough trail “speedwork” session. The legs were pretty well toast and while I had a couple of places where I had a nice stride, it was all about getting the legs loosened up and doing strides when I was done.

My Nike Pegasus 33 Shield’s did quite well, although they are a bit warm for running this time of year, they are pretty comfortable.

Actually I didn’t have a lot of choice about running in the Peg 33’s.

Another Hole Forming

I have run in quite a few brands and models this year and while the rotation has been shrinking steadily to the Nike universe, this morning I was getting ready to do a nice 4.0 mile recovery run in my GoRun Ride 7’s and looked at the inside of the heel. I have been running in the quite a bit the past couple of weeks.

Unfortunately, after just over 50 miles – I am starting to wear a hole through the heel liner and within another 50 miles or less that hole will be through to the plastic heel counter. I can definitely see the hole forming and feel the roughness. It is going to be an issue going forward.

Which sucks!!!

Since I really, really love running in the GRR7’s. I can run any distance and pretty much any kind of road run that I do in them. Unfortunately, this was the primary problem that I experience with the first pair that I had. Unfortunately, as that hole gets worse, it is going to cause blisters on that heel. Athough, when I think back, I have been noticing a little soreness in my left heel after wearing them lately and I am pretty sure that wear spot is the problem. I guess I just attempted to ignore it, but I can’t any longer.

No, I don’t really blame the GRR7’s, this has happened with other brands and models – my left heel has chewed through a lot of heel counters over the years – something about my left heel and my running form.

Choices

This meant looking at my shoe inventory today for a decent long, easy/recovery run shoe. About the only daily trainer I have left that I have been running well in lately – are the Pegasus 33 Shield. Which is a bit warmer shoe for running around in July too much. I have been saving them for rainy days and the fall when the temps are cooler.

Although the Peg 33’s did fine this morning, in temps that were in the high 70’s, anything much above that and the feet do get a bit warm. So that pretty much leaves me with the deal with sweaty feet and when I look at the other alternatives, they all have things that make them less than ideal.

  • Asics RoadHawks (not a good recovery run shoe and too firm for me to be a long run shoe)
  • Newton Gravity 2 (I can use them up to 4-5 miles before the POP1 pod starts to bother)
  • Topo Ultra Fly v1 (not great for long runs, but will do if I have to)
  • Skechers Forza 3’s (to firm, plus I kick the insides of my legs way too much due to the wide heel flare and don’t have a lot of confidence in them on sand/tar – I still have scars from the last time I ran in them)
  • Of the choices I have for daily trainers, the Peg 33’s are the most comfortable for me to run in. Well the Wildhorse v1’s are doing a pretty remarkable job of being comfortable and what that would mean is that I would have to do more recovery and other routine runs on local trails versus the roads or do laps down-back on the dirt road, until I figure things out. Not necessarily a bad thing.
  • Lot of thinking to do over the next few weeks.
  • The reality is that

  • I am not brand centric when it comes to my running shoes and am rather skeptical that one particular brand’s running shoes will be the answer, after so many years of searching for ones that work for me.
  • Although it seems like I am headed back to Nike running shoes for a while at least, the same way I went back to Apple computers. Both brands just seem work for me, without a lot of fuss and muss. Maybe that is what I need to focus on – finding what works for me, versus looking for the next great thing.
  • I know that the Nike shoes that I am currently running in, are not the newest and greatest running shoes that Nike has released. You know the stuff that Running Shoe Geeks everywhere are adding their two cents about.
  • Especially, running shoes like the Vapor Fly 4%’s (wouldn’t I love a pair of size 8.0’s or 8.5’s to show up on the door step), the Pegasus 35 or the Turbo Pegasus that will be released on 7/19/18 and all those other recent releases that I and so many others have been drooling about.
  • The Nike running shoes that I have been running are the older models – Nike Wildhorse V1, Pegasus 33 and soon the Speed Rival 6. The discounted, last year’s models, or found on eBay — those forgotten shoes, that hang around for the rest of us, who tend to shop more on the cheap, but still love shoes that seem to work quite nicely even if they are old news.
  • My birthday is just over a couple weeks away and I might ask for a pair of daily trainers – mmmmm maybe a pair of Peg 35’s. I just cannot justify the $250 for VF 4% (even if I could find a pair to buy) and at $180 for the Pegasus Turbo that are coming out this month are hard for me to even think about.
  • So price is a factor to consider and I know that I could get by for while without getting any more new shoes. Although it would be nice to get a pair of the bright red Peg 35’s in my size.
  • We will see.
  • Now That Was Tough – RunLog 7-12-18

    I really am a glutton for punishment some days. After this week’s 3K at Quarry Road, I decided that I needed to change some things up and had to figure why I slowed down so much once I came out to what I call the “bumps” part of the course.

    The elevation chart is a little deceptive, since the biggest elevation change is just under 30 feet. So the hills or should I say bumps are not that big, it is just that there are so many of them so close together on this section of the course.

    I know why I slow down, but that doesn’t mean that I am happy with how I have been running this part of the 3K, 5K or 8K Quarry Road courses.

    This morning, I decided to do repeats around this part of the courses. I wasn’t sure about how many I would end up doing, but it was going to be more than one. It would also be the test I need to get my confidence back that the olde body can do better or find out that I need to be happy with the times I was getting for the effort I was giving.

    I knew going in that it was going to be a hard workout for me. The “bumps” are just enough that they make me work a lot harder than is normal for a tough speed workout. It was going to be more of a lot of short hills and the distance was over a mile and a quarter. Definitely, not my preferred 200 or 400 kind of workout on a track or a flatter section of a rail trail somewhere.

    So I did the workout:

    Warm-up: 1.20/10:39 – I ran down to the hut and back down the course a quarter mile, so I would know where the last quarter mile would start (right about where I thought it was)

    First Lap: 1.38/11:33 — The first lap hurt – I started at the bridge on the snowshoe trail and ended on the last arrow before heading to the dip before the finish. On this lap I wanted to go as fast as I could to get a nice base time to give me something to work towards in the other laps and about where I should be for race pace. I set my segment CR, so I accomplished what I wanted. Yeah, it didn’t feel all that great.

    Second Lap: 1.36/12:27 — On the second lap, I focused more on running up the bumps harder and didn’t worry so much about the pace on the other side of them. The time was only 5 seconds off my time from the 3K race, so that was good.

    Third Lap: 1.37/12:25 — The third lap was an attempt to go harder on the loop when I was pretty tired and the legs not having a lot of pop left in them. I wanted to beat my second lap’s time and did by two seconds. Not a lot, but better than I thought it would be by how I was feeling.

    Cool-down: 2.01/21:37 — After resting for 3-4 minutes, I was toast, I slowly ran up the new trail along Messalonskee Stream to the end and ran back to first parking area. I didn’t attempt to pickup the pace and just ran comfortably.

    I won’t say that this was a 100% effort speed session, but it was a damned tough longer repeat workout with “bumps” that wore me out and I know that the olde les are going to be tired tomorrow. In other words I am damned happy with how well I did this morning.

    It doesn’t mean that I will run this section all that fast next week, but this workout gives me the confidence that my body can handle working harder in this section of the course than I have in other races this year.

    I did run in the Nike Wildhorse OG’s and they did everything that I wanted from a pair of trail shoes. In other words, when I was running I didn’t think about them at all during the workout.

    No the paces won’t get me ready for racing a fast 5K, but they will help me run faster during the Quarry Road races that are left. Well at least that is my hope and maybe I can almost keep up with Julie M someday. Though I have a feeling she is going out to kick my butt next race.

    Hopefully, I get to do this a few more times and provide myself a nice base period, that I can get ready for some faster for me road 5K’s this fall. That would be nice. πŸ™‚ I still am not crazy about all the hill work, but it is adding strength to the olde body.

    This is just part of doing the work.

    I just have to keep doing it. πŸ™‚

    Middle Road and Strides – RunLog 7-11-18

    After last night’s trail race, I needed a fairly easy day. I know the pace and stuff was not all that impressive for a race, but I know that I worked hard and that the olde body was feeling it.

    Bennie’s long walk was pretty uneventful…well other than the 30-40 horseflies that were pulverized by Mary and I, then made a part of the dirt road down-back. Yeah, they were pretty nasty and numerous this morning, but we got the walk in and battled our way back.

    Since the humidity levels were still pretty reasonable after the Bean’s walk and the temps were only in the mid 70’s, it actually was feeling pretty good – weather-size. I decided that the 5.0 miles around Middle Road were in order. Ever since I did that hamstring thing back in May, I have been a bit meechy about running this course. However, everything has healed up and I wasn’t planning on doing any fast paces, so I figured it was a great day for it.

    I started out pretty slowly, but the paces kept creeping up during the first couple of miles, before I got back to what I was supposed to do – run slower today. Once I hit the Middle Road, it did become a bit of an oven and I baked nicely, which definitely helped me slow down, in addition to the hills that I got to play on. The nice little breeze that had been blowing disappeared and the only breeze was when the dump trucks flew by, a bit too often.

    Somewhere down on Blake, I got this bright idea that I wanted to do some strides after I got in my 5.0 miles. I really want to improve my times over at Quarry Road, which means that I have to do the work to get faster, but not do so much that I screw something up, so that I can’t run.

    Hard Hills is/are the answer to doing better there.

    I haven’t really done any harder/faster running this year – the kind of stuff where I push myself into the well a ways. One of the things that I have to do is get used to the feeling of being uncomfortable, not just the comfortably hard paces that I have been doing, but the uncomfortable stuff that hurts to do it. Once I get to doing this kind of running, I always feel better about my running. I guess it goes back to the olde days when that is what you did to get faster.

    I am pretty sure that I have enough of a base to do what I want between now and November, now to get faster, since I have decided that my race pace is something a lot quicker than marathon race pace. πŸ™‚

    The strides were tough, not so much on the body, more mentally. I had decided that I was going to do 5.0 and then to add more on, took the brain a little to figure out that it was going to have to do more and do it faster than it was used to. Actually, I have been running faster than the first four strides that I did, I wanted to get the body stretched out before I gave it a decent effort. Finally on the fifth stride, things finally began to click and the body/mind connected and remembered how to get my arse moving faster.

    A pretty nice recovery run, once I got tired enough to slow down to recovery pace and then sped back up and did one quality stride out of five. The strides thing has to become a more regular part of my routine, if I want to run faster going forward.

    Now tomorrow could be a tough run if things work out the way that I think they will shake out, we will see, but I can see a few “bumps” in my planned speedwork this week.

    Yeah, I am smiling now, but I won’t be when they are done I have a feeling. Well maybe a brief grimace that looks like a smile. Anyone want to join me for some longer speedwork at Quarry Road about 10:00 tomorrow morning? It will be funny to see me staggering around during and after the run. Hehehehe

    If anyone is interested I will be at the lower parking lot (the original one) at Quarry Road at around 10:00. If not that selfie picture is going to be bad I have a feeling.

    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. πŸ™‚

    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. πŸ™‚

    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 πŸ™‚

    Surprise – I Ran 10.0 Miles – RunLog 7-7-18

    I was scheduled to do a 10 mile long run this morning, but I wasn’t feeling all that great about it, but I decided that I would go into Waterville to run, just because there are a lot more course options and I could start out, then figure it out from there. Initially, I thought about doing 7.0 up around Colby – it seems about right for how I was feeling.

    The temps when I started were in the 70’s, a nice breeze and low humidity – actually a pretty nice way to start out.

    Once I got going, I felt a little better and focused on attempting to run with a higher cadence and getting my feet off the ground a bit quicker. When I got over by the drug store, I suddenly decided to do my 10 mile Winslow loop and crossed 4 lanes of traffic on JFK. Luckily no one was coming in either direction. I have a feeling that if traffic had been its normal busy self, I would not have gotten in the 10 this morning, but things worked out traffic wise.

    I did take a couple of photos on the bridge looking out over the Kennebec. It is one of those views that we don’t really stop and appreciate all that much when driving across it at 40-50 mph. Continue reading

    Treadmilling and Milestone Footpod – RunLog 7-5-18

    This morning was a bit uncomfortable outside, so I decided that safety and my personal health is more important than being tough as nails and ran on the treadmill. With high temps and higher humidity, I wilt like an old dandelion so it was for the best.

    Bennie’s walks were quite short, he has enough common sense to get back inside to the air conditioned comfort of the house. Although he did stop to play in the doggie pool on the lawn.

    Bennie drowning a horsefly that tried to bite him. πŸ™‚

    Plus I had enough hot weather running yesterday at the 5K Race in Winthrop and today was a recovery day/easy day.

    So got on the treadmill, ran 3.0 miles, paused for a few seconds changed the playlist and did 2.0 more for my 5.0 for the day. The first 3.0 were at 7.0 mph, through 4.0 was at 7.1 mph and the last mile alternated between 7.2 and 8.8 mph for 0.1. Well at least until I got to 4.7 miles and I kept moving at 8.8 mph until 4.9 when I bumped things upta 9.0 mph. Continue reading

    Getting a Bit Humid – RunLog 7-2-18

    Yeah 78% humidity is almost swimming when running up heah. I know some of you have worse, but this is bad enough for me and one of the reasons that I did move back to Maine. Thankfully, we only deal with this kind of weather for short periods. πŸ™‚

    The temps were not too bad at 71*F, but when the humidity percentage is higher than the temp, well it ain’t all that good. Luckily when we walked Bennie and then ran it was cloudy, so it wasn’t horrible.

    I had planned on an easy 5.0 miles after yesterday’s harder treadmill run and that is what I did. Though I did add in some hills by going down-back to the Town Office, but I went by effort not pace this morning.

    Even so, I still had a pretty well soaked shirt and my hat was dripping sweat pretty good.

    Other than that nothing much happened during the run, it was one of those go out the door, put in the steps to finish, cool-down and then go back inside for lunch.

    I still have to figure out my goals going forward, but I guess I will see how do on the 5K Race Wednesday and go from there. It will give me a pretty good idea of where I am physically and what kind of shape that I really am in.

    Yeah, a boring day, where we had to go to Wal Mart and get stuff, always the highlight of my day – people watching at Wally World – it can be rather interesting at times to say the least.

    Although I did go get a haircut before we went in and it definitely meets MILSPEC – I could pass inspection, no problems, hell I weigh less now than when I left active duty and definitely have a smaller waist. πŸ™‚

     

     

     

     

     

     

     

    Treadmill Time = Pretty Good – RunLog 7-1-18

    This morning’s run was brought to you by the Planet Fitness treadmill.

    Yeah, I went inside for my run today, 82*F and 72% humidity are not my strength nowadays and the way I have been feeling the last week, I really do not want to tempt fate and go outside and run in those conditions.

    Naw, nothing would have happened and I would have finished the 3-4 miles I would have done outside, but they would have been survival shuffle effort miles and I wanted a nice quality workout today.

    After a bunch of crap runs later in the week.

    By the time I got to Planet Fitness I had figured out that I would attempt a nice 5.0 mile progression run starting at 7.0 mph and getting up to 7.5 for the last mile. I also knew that I needed 6.0 miles today to get in 30 miles for the week, so I figured that the last mile would be a mini speed work session since I haven’t done 5K Race pace for a while.

    The last mile would alternate .1 @ 7.6 mph and .1 @ 8.7 mph.

    That was the plan and guess what – I stuck to the plan, it was almost scary.

    1.0 @ 7.0 mph

    1.0 @ 7.1 mph

    1.0 @ 7.2 mph

    1.0 @ 7.3 mph

    1.0 @ 7.5 mph

    Then I did what I planned the last mile.

    Nothing hurt. Everything worked the way it was supposed to and I looked like I had been swimming the t-shirt was so soaked. In other words…

    A good workout – probably the best one I have had in a long while. I ran in the Green Silence and they did absolutely everything I wanted – in other words, no issues and I didn’t think about them or my feet during the run.

    All good things.

    Some day I will write about the other stuff, but for now, things are getting back to normal and based on this workout, the old body is ready to run that 5K on Wednesday :-). Sins of the past coming back to haunt me – that’s all – nothing all that serious.

    Now to get back to running 30-35 miles a week, getting at least one good quality speed work session and a long run weekly – if I can do those three things consistently for the next year we will see where it takes me. πŸ™‚

    I might even surprise myself.

    One thing that I do have to figure out is how to get my Apple ear buds to stay in my freaking ears. They pop out way too easily and become more a distraction than a help. I am getting so that for harder runs, I do enjoy having a certain kind of music playing and if I can get the buds so they stay in my ears, will use them for road racing and track/speed workouts, in addition to the treadmill time.