The temps are getting into the 30's pretty consistently overnight, the trees are turning color and I have dug out the long sleeve shirts for work and play. Which means summer is done and we are getting closer to the white stuff.
We did a couple of hikes this weekend, which were a nice change of pace and we got to see a bunch of great views and Bennie emptied all four legs on both of the walks/hikes. I even got out my old hiking boots that I haven't really worn for three or four years to see how they felt.
That wasn't really a smart move Harold - was it?
Unfortunately, today I found out that my old hiking boots screwed up my right foot after less than 4.0 miles of walking in them. No, no blisters or anything, but by the end of walking around the Whitten Hill Trail (moderately difficult rating), my outer right instep was telling just how stoopid I was.
I have a feeling that as a result of how it feels tonight that I will be taking tomorrow off. Which I hate to do, but at this point of the year a day or two off probably ain't a bad thing, especially with a 5K race coming up next Sunday.
That was one of the things that I learned the hard way on, the other.
I am getting older and I keep believing that I am in better shape than I actually am.
Doing long repeats at faster than race pace with .25 rests and then even faster quarters. That workout trashed my legs for 3 days before they stopped having that dead feeling and I felt as though I pick up the pace again without being totally toast.
Yeah, reading Joe Friel's Faster after 50, gave me a few clues and confirmed a bunch of stuff that I already had figured out, but didn't want to admit and how I felt after that treadmill interval session really pounded home...that I need to be cognizant and careful of what I do on the treadmill.
That way I do not run into dead legs like that again for a while.
My running challenges and goals?
Go after a post-55 PR (21:20) in a 5K outdoor race.
I am thinking that I have a really decent base right now and I really want that post 55- 5K PR. Incorporating some of what I am learning from reading those books on top of what I have done so far this year...well I believe it might be enough to get me there.
Which means that I have to get my ass in gear. No more wearing those hiking boots for a while, though. Especially, not 2-3 hours of wearing them for the first time out.
My training last week consisted of:
I got over 30 miles for the week, but the way my foot felt after today's hike meant that I didn't run like I had planned.
Also the treadmill session on Tuesday was way above my current fitness level and left me dead legged until Saturday.
So I learned that I might be able to pop off the quarters and halves at a faster pace without getting the legs too crispy but getting into the faster mile or longer intervals, well to be honest might be a bit much for where I actually am.
That is why I had four sub-.90 intensity runs in a row to recover from that session. Which meant that I pushed too hard for where I really am.
When I do a tough workout I should be recovered after 2 days and if it takes longer it means that I over-did it, so I learned a valuable lesson from that interval workout. Longer intervals need to be done a little slower and then don't go ahead and do the stair stepper and weights after that kind of workout.
Boy, it sucks to admit it (that I can't just do it anymore), but I have a sneaking suspicion, that it is the truth.
Another one of those concessions to being an old fart.
The body is feeling pretty beat up and my mind is rather crispy when it comes to running, so we will see how it goes this week with the foot and if it is bothering, I am shutting it down without doing the race for a while.
New gear - None
New Shoes - Adidas Response Boost 2
Shoes I ran in last week:
- Nike Lunar Glide 5's
- ASICS Hyperspeed 6's
- Adidas Response Boost 2
However, they will still work really well for most surfaces and what I wrote a 50-mile review on the Hyperspeed's still mostly applies. I can foresee them becoming my primary treadmill shoes when I need to move more inside since they are just about perfect for that.
Nike Lunar Glide 5 - The Lunar Glides are still working great for me and here is my 50-mile review of them. They are working and while I won't confuse them with the Hyperspeed's when it comes to being a fast shoe, that isn't why I got them.
However, I can move right along in them if I want or need to change up a workout on the fly (which is happening a lot with Coach Bennie lately). I already have over 170 miles on them and needed to think about getting another pair of shoes to add into the rotation.
I do wonder sometimes if a shoe that has been sitting around in the warehouse in a box for a while (probably a couple of years) does lose something during that time? Many of the "experts" say that they do not, but my experience has been that I start to notice my right knee bothering me sooner in 2-year-old close-out models than I do in new models. Maybe it is just me :-).
Adidas Response Boost 2 - I hadn't planned on getting a new pair quite this soon, but it worked out that I did. So far the three runs that I have done in them I like how they feel for the most part. Running straight ahead they are great and even work well down-back, however, that plastic cage ain't worth nothing and would bother me a lot, if I had to do much side-stepping or running on more technical trails.
I do not understand why Adidas believes that they have to use the plastic cage for their uppers, which I consider to be a useless feature and one that may be the reason that I choose a different brand next time, even if I do love how the shoe feels running in a straight line. I just do not like the plastic cage for an upper, there is no give, doesn't conform to the peculiarities of an individual's foot and looks cheap.
I have a feeling that I am not alone.
Something totally unrelated to running. During the hike today, my hiking boot bothered my right foot and it is still sore tonight, so I am not sure what it did, but it doesn't feel quite right.
The dead legs are doing a lot better, but they definitely told me just how they felt about doing that kind of workout again anytime soon.
Yes, I know my hamstrings probably will never be great or even decent, they are doing - well good enough that I can run with them, but I know that I have to walk a fine line between going fast and not irritating the hammies too much.
Just the way it is.
None this week.
The reality is that
I am actually running quite well and really believe that I have a good shot at being able to get a sub 21:20 on the right course before Thanksgiving.
Unfortunately, my foot still does not feel right after the hike, so I will probably take a day off tomorrow to ensure that it is doing fine, more if necessary. Better to be safe than sorry at this point in the year. I really do not have anything to prove, other than getting back to running healthy.
Although I would love to see if the body can hold up to at least one more fast for me 5K, before I shut it down, go into recovery and then begin base building mode for 2016.
We will see,
Keep smiling and good things can happen.
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