Saturday, July 23, 2016

Surprising Bennie Run & Calibrating the Foot Pod - RunLog 7-23-16

This post was written for and first appeared on One Foot In Reality.

We got out for a late morning run, which I think we both prefer, but at the same time it was starting to get a bit warmish, so we did slow down a bit the last half of the run. Then I decided to put the footpod on the LG3's, so I did another run to calibrate it.

Also SD1 saw down at the Turnpike Mall in Augusta a Liquidation Sale on Athletic Shoes, so of course I had to check it out.

It turned out to be pretty much a waste of time. They had a few shoes that I looked at and I even went up the register with a pair of Nike Free 4 Flyknits to get a price check. They wanted $110 with a 20% off price check, ending up at $96 for liquidation price, I just looked at him and said that isn't really much of a liquidation price" He responded well they are $140 shoes.

I politely told him that at that price he could keep them, then he started to sputter and do the sale pitch thing. I said they are 2-3 year old running shoes that are priced at end of season clearance pricing, not liquidation prices, if you want to sell them to me for under $50, which I consider a good liquidation price, then I'll buy them, if not you can put them back on the table.

He spitted and sputtered some stuff and said I was passing up a great deal on a pair of Nike's. I just walked out.

There were lots and lots of shoes there, but prices were pretty steep for what they had.

After that I stopped over at Dick's - I wanted to see if they had any LunarGlide 8's in stock (they did) and see what they had on clearance :-).



I absolutely loved the new upper, it felt great and the fit was spot on. Unfortunately, for where I run, the sole design leaves me not too impressed. They are strictly a road shoe and with all that smooth outsole and siping are going to be pebble collectors. I am not too confident in how they would perform in the rain and would be next to useless in snow. So I will be stocking up on the LG7's and more than likely skipping the 8's, which is too bad.

I don't know what is going on with the buyers at Dick's but the one in Augusta has gone to basically black/gray and more neutral colorways for the men's shoes, not really my preferences as you can see by the shoes I wore in.

Run #1
Date:
7/23/16
Day:
Saturday
Time of Day:
9:00 AM
Ran with:
Bennie

Planned Distance: 3-4
Type of Run: Easy recovery

Distance:
3.32
Duration:
29:04
Pace:
8:46
Course: Bartlett O/B & HC
Where: Sidney

Temp: 73*F
Humidity: 73%
Weather:
Clear/Sunny
Winds:
7 mph NNW

Graph Screen shot

Splits/Intervals/Repeats
1
8:43
6

11

Zone 1
Zone 2
<9:00
8:59-8:31
2
8:38
7

12

Zone 3
Zone 4
8:30-7:55
7:53-7:24
3
8:54
8

12

Zone 5
Zone 6
7:23:-7:00
6:59 - 6:40
4
8:53
9

14

Zone 7
>6:40
5

10

15

Zone:
Intensity:
2
0.88

Cadence: N/A
Notes/Observations about the run: We didn't run until 9:00 and by then the heat and humidity were beginning to come out to play. Before we had gotten to the lower gate we had stopped 3 times, only one was for doing anything other than stopping. Oh well these runs are Bennie runs.

When we got over to Tiffany the road grader was coming out the turn-around and the freaking idiot started pointing it straight at us and we were on the other side of the road. I lifted my arms in the universal WTF motion and the guy finally figured out that if he kept coming at us he was going to end up in the brook, because that is where I was getting ready to head if he hadn't turned.

Now it wasn't like he couldn't see us, I have on a bright orange shirt and a safety green/yellow hat, so the guy was just being an asshat. Yeah, I glared at him pretty hard as he went by with a smug look on his face, but I didn't give him the finger or any of the other things that were going through my mind.

It must have motivated Bennie to get with it because after that he started to run a little more enthusiastically. Then just before Blake a truck went by and we sped up just a bit until we got to Stevens Hill.

We did okay going up the hill and going around Howard, I thought about doing another mile, but I could see that Bennie was starting to struggle, so I shut it down when we got back to Philbrick. He was done and panting pretty heavily, so it was the right choice.

Down-back through to Tiffany is finally starting to calm down a bit, so that I don't fret about wearing the LG's through that section as much, although I do still have to be on the look-out for stray rocks that wouldn't be that much fun to step on.

I was surprised when I looked at the overall pace, I hadn't thought that we were going that fast. I guess the old saying still holds true, train slow, you will run slow and while a 8:46 pace isn't fast, it didn't feel like we were running that fast, so maybe that treadmill workout yesterday did pay some dividends.

Shoes Used:
Nike LunarGlide7
Mileage:
170.3
Remarks:
No issues

Run #2
Date:
7/23/16
Day:
Saturday
Time of Day:
10:32
Ran with:
myself

Planned Distance:
Type of Run: Not a planned run

Distance:
3.0
Duration:
26:36
Pace:
8:51
Course: Home 3.0 Miler
Where: Sidney

Temp: 75*F
Humidity: 65%
Weather: Partly cloudy and warmer then it says
Winds:
7 mph WNW

Graph Screen shot

Splits/Intervals/Repeats
1
7:52
6

11

Zone 1
Zone 2
<9:00
8:59-8:31
2
9:43
7

12

Zone 3
Zone 4
8:30-7:55
7:53-7:24
3
8:57
8

12

Zone 5
Zone 6
7:23:-7:00
6:59 - 6:40
4

9

14

Zone 7
>6:40
5

10

15

Zone:
Intensity:
2
0.87

Cadence: 174
Notes/Observations about the run: I hadn't planned on this run, but I after I got back with Bennie, I got to thinking that having my footpod on the LT3's was pretty much a waste, since I am not going to be using them for a while. I have been running pretty much exclusively in the LG7's and that it might be time to put it on them.

I knew that it needed to be calibrated again irregardless of what shoes it was on, so I decided to just go with my gut and put it on the LG7's this morning an do a calibration run in them.

The first mile was really good, I kept focusing on running form and a nice rapid turnover. I stayed in the 180 range and the first mile split was sub 8:00 without pushing that hard.

When I turned around, I had decided that it was too damn hot to keep up that kind of pace stopped worrying about going fast and just worked on maintaining a nice leg turnover even though the stride length definitely shortened. So I was pretty surprised when I looked over the results and ended up with a 174 over cadence.

I do know that I tend to focus a little more on a quicker turnover, if I will be seeing the cadence graph when I am done, which I don't know if it is a good thing or not yet. If it simply adds another thing that distracts me from running, I will get rid of it or keep it only for my treadmill shoes.

Overall, I finished the three miles and didn't die so that is a good thing.

Shoes Used:
Nike LunarGlide 7
Mileage:
173.31
Remarks:
No issues

Weight:
--
Sleep
7 -- Thunderstorm came through last night and kept me awake about an hour.

Aches and Pains:
Left Leg - A bit more sore after that harder paced run yesterday, but not super sore, just have to keep strengthening and moving on it.
Hamstrings - no change

Friday, July 22, 2016

Yeah, It Got A Little Warm Today - RunLog 7-22-16

This post was written for and first appeared on One Foot In Reality.

I got up and ran first thing this morning, it was perfect weather, but still slow. For my lunch run though, I was smart for a change, when I walked out of the building it was like a sledgehammer hit me. The temps were 89*F with a real feel of 96*F, so that means no outside running for me. The treadmill called my name - just for safety reasons.

Run #1
Date:
7/22/16
Day:
Friday
Time of Day:
5:51 AM
Ran with:
Bennie

Planned Distance: 3.0
Type of Run:
Wake-up easy run

Distance:
4.04
Duration:
38:03
Pace:
9:25
Course: Town Office 4.0 Miler
Where: Sidney

Temp: 63*F
Humidity: 83%
Weather: Cloudy/Overcast
LOTS of bugs
Winds:
6 mph S

Splits/Intervals/Repeats
1
9:11
6

11

Zone 1
Zone 2
<9:00
8:59-8:31
2
9:09
7

12

Zone 3
Zone 4
8:30-7:55
7:53-7:24
3
9:27
8

12

Zone 5
Zone 6
7:23:-7:00
6:59 - 6:40
4
9:54
9

14

Zone 7
>6:40
5
8:53
10

15

Zone:
Intensity:
1
0.81


Garmin Graph Screen shot

Notes/Observations about the run: Early morning runs are getting easier, instead of whining about having to do them, I just do it, so it about a 90* turn, who know maybe at some point I will actually enjoy them - errr no. I may tolerate these "wake-up" runs, but as for ever really liking them - not likely.

I did notice that I slowed down when I got over on Blake, the LG7's just do not do well over there and the road hasn't calmed down enough for me to run comfortably without a little more shoe.

We were coming back up Blake Hill and Bennie had to stop and do his thing, in the incredibly short time he was getting done, I was attacked viciously and I killed 11 horseflies. Nasty little bastards they are.

I don't really think that Bennie enjoy these first thing in the morning runs, he tends to be a follower more first thing than he is later on.

Shoes Used:
Nike LunarGlide 7
Mileage:
163.98
Remarks:
Still not that great for running on a rocky dirt road, otherwise no issues

Run #2
Date:
Same
Day:
Same
Time of Day:
1:45 PM
Ran with:
myself

Planned Distance: 3.0
Type of Run: Easy 3.0, but dependent on temps outside

Distance:
3.0
Duration:
23:44
Pace:
7:55
Course: PF TREADMILL
Where: Augusta

Temp: Indoor
Humidity:
Weather:
Outside 89*F
Winds: N/A

Graph Screen shot

Splits/Intervals/Repeats
1
7.5 mph
6

11

Zone 1
Zone 2
<9:00
8:59-8:31
2
7.6 mph
7

12

Zone 3
Zone 4
8:30-7:55
7:53-7:24
3
7.6 mph
8

12

Zone 5
Zone 6
7:23:-7:00
6:59 - 6:40
4

9

14

Zone 7
>6:40
5

10

15

Zone:
Intensity:
3
0.97

Notes/Observations about the run: It was just to damn miserable outside to safely run, so I took it inside on the treadmill. The difference in the times is when I started my watch when I got the treadmill up to 7.5 mph.

Which meant instead of that easy run, I did a very hard zone 3, just barely missing a zone 4 run. Which is probably something that I needed.

When I started up he treadmill I automatically put it at 7.5 mph, which is about an 8:00 minute pace. A pace that I haven't run that much since May and it didn't feel all that comfortable.

The leg held up pretty well, it was a bit sore during the run, but it did not change my stride so I kept going. However, by the halfway point I was struggling and needed to just push to finish.

Even though I ran inside an air conditioned space, I still sweat my arse off and had to wring out my tech shirt before I put it in my gym bag. Yeah, it was that bad.

I like the treadmill for forcing me to run faster than I would otherwise, but as long as I don't do it too often. At least for a while

Anything going on in life to share?

Shoes Used:
Nike LunarGlide 7
Mileage:
166.98
Remarks:
No issues

Weight:
165
Sleep
7.5

Aches and Pains:
Left Leg - A little stiff first thing in the morning and this afternoon it was sore, but not too bad and I was able to walk afterwards without limping which is a huge improvement from the last treadmill run that I did
Hamstrings - nothing new