I HAVE MOVED

After a lot of thought and consideration -- I have decided to retire One Foot in Reality and leave it as an Archive. I will still monitor it to keep the trolls at bay, but will not be posting here any longer.

If you are looking for my new posts, please go to www.haroldlshaw.com .

Thank you for all they years of following One Foot In Reality.

Harold

Wednesday, November 4, 2015

A Good Treadmill Workout & easy Bennie Run - RunLog 11-3-15

A bit of a gray day at the start, but not a bad day, although I would have rather had my gloves on too, but didn't. It wasn't super cold, more the rawness that made my hands chilly.

Run #1

A slow, easy run, where Bennie was on his best behavior. We had lots of stops for sniffs and messages, but nothing serious. It was as steady a run that Bennie will do.


As you can see we started slowly then moved along. Although we slowed down a bit going up Stevens' Hill, I still can't remember what that sudden drop was all about at the top??? Who knows.

Nice easy run.

Run #2

I wasn't planning on doing any significant speed work yesterday and had every intention of only doing a steady state 6.0 miler or maybe if I was feeling really great a light progression/tempo for a ways.

Unfortunately, when I get on the treadmill, I can usually throw those thoughts of doing an easy run out the window, especially once my hammies loosened up for a change.

What did I end up doing?


The calibration on the footpad was totally off compared to the tread mill results (almost .6, which is too much), so I have to re-calibrate it again, but the graph gives you an idea of what I did.


  • 1.0 @ 7.3
  • 0.5 @ 7.4 - a quick pitstop to adjust my shoe 
  • 0.5 @ 7.5
  • 0.5 @ 7.6
  • 1.5 @ 8.1 - this is where I really started to feel pretty good and wanted to add in a couple of faster quarters and 200's
  • .25 @ 7.2
  • .25 @ 8.6
  • .25 @ 7.2
  • .25 @ 8.6
  • .12 @ 7.2
  • .13 @ 10.0
  • .12 @ 7.2
  • .13 @ 10.0
  • .25 @ 7.2
  • .25 @ 9.1


8.6 mph is my current race pace and something that I haven't been able to hold for a full 5K in a while, so that is my standard to use for faster pacing. Then I was feeling good and decided I wanted to stretch out the legs more than usual - so I popped off a couple of over-speeds in, just because I felt good, then a hard push for the last quarter.


It wasn't one of those workouts that I was wiped after and the legs were quivering from the effort, but I could tell that I had pushed a bit and got the blood pumping pretty good.

The best thing was that the hammies were not killing me after I was done. So maybe the Asics were a small part of the problem in continuing to aggravate them on speed work or during races. We will see how much I am whining in a month or so.

For some reason or other my left foot was sore after the run, it was almost as though the LockLace was a little too tight, nothing serious, but something to keep an eye on and loosen them up a little.

Still running well.

This post originally appeared on One Foot In Reality if you see it elsewhere, it has been used without permission, please go to my site to see the original post.

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