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, July 13, 2016

Hot, Humid and Running Semi-Smart - RunLog 7-13-16

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

Date:
7/13/16
Day:
Wednesday
Time of Day:
7:17 AM

2:18 PM
Weight:
164
Temp:
Humidity:
Weather:
Sunny/Clear
Winds:
Calm
Sleep
8


Run #1
Planned Distance: 3-4
Type of Run: Hill repeats and then some strides at the end.
Distance: 5.01
Duration: 47:13
Pace: 9:26
Ran with: Myself
Course: Wildwood 5.0 Miler
Town/City: Sidney
Strava Graph Screen shot


Splits/Intervals/Repeats
1
8:38


Zone 1
Zone 2
<9:00
8:59-8:31
2
9:03


Zone 3
Zone 4
8:30-7:55
7:53-7:24
3
9:17


Zone 5
Zone 6
7:23:-7:00
6:59 - 6:40
4
10:38


Zone 7
>6:40
5
9:33


Zone:
Intensity:
1
0.81


Run #2
Planned Distance: 3.0
Type of Run: Easy recovery run
Distance: 3.02
Duration: 24:45
Pace:
Ran with:
Course: Treadmill
Town/City: Augusta


Strava Graph Screen shot

Splits/Intervals/Repeats
1
?


Zone 1
Zone 2
<9:00
8:59-8:31
2
?


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


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




Zone 7
>6:40




Zone:
Intensity:
3
0.94

Notes/Observations about the run:

I decided to not run with Bennie this morning, because he just doesn't do well in 70/70 plus weather, which meant that I didn't have a pace setter or reasons to stop and smell the roses...err bushes this morning.

I got to simply run.

Yes, I could tell from the soreness in my left leg that I ran over on the UMA Trails yesterday, so I decided to skip my hills or strides that I had planned for today and eventually talked myself into 5.0 miles, even though that last mile and half just hurt.

The ball cap tells the story about how I felt when I finished.


Yeah, everything was soaked and the bad thing about running first thing in the AM for me is that at about the 3.0 mile mark certain somethings wanted out and it cramped my style just a tad bit.

So between the humidity and having to go poo, the last part of the run was definitely not enjoyable, but every runner has been there done that and it is just part of being a runnah. ;-)

The other thing that slowed me down was the Town has been working on the dirt road down-back and it has gone from flattened gravel to disturbed gravel, which causes this disturbed runner to slow down even more.


In other words there are a lot more loose rocks and bigger rocks that haven't been pushed back into the ground yet. For me that means I have to really pay attention to where I am stepping to avoid twisting something or getting a bruise on the bottom of my feet. Been there done that on these roads and I ain't gonna do that again if I can help it.

Run #2

I stepped outside for lunch and immediately decided to do a treadmill workout at Planet Fitness, it was over 85*F and high humidity - not safe running weather for me at least. So the treadmill and I had a date for the first time since May.

If was going to run on the treadmill, I wanted to be under 8:20 for the overall pace.

Surprisingly, I was a little nervous about getting back on the treadmill again. I tend to run a bit faster on it and am willing to push myself harder than I do outside. Yeah, I know I am weird, but it is the truth. I run better on the treadmill, no I don't enjoy the treadmill as much as I do running outside, but I do run better on them.

What did I do:

1.5 @ 7.2 mph - about 8:20
.25 @ 7.3
.25 @ 7.4
.50 @ 7.5 mph - about 8:00
.50 @ 7.6 mph


I did have to laugh about what got uploaded to Strava with my footpad/GPS screwed up calibration. According to it, I got a 5K in 19:54, which would be great if I was able to run that fast, but it ain't reality. Nice dream though.

Probably one of the best runs I have had since I returned to running, but now I just have to keep careful and not attempt to do too much too fast. which is why I didn't do any real speed during the run and I have a feeling that it was a good decision.

A nice progression run though and gives me a little more confidence to keep pushing.


Aches and Pains:
Left Leg - On the second run, it was a little sore, but not enough to change my stride so I kept going
Hamstrings - No problems


Shoes Used:
Nike LunarGlide7
Nike LT3's 
Mileage
130.62
33.85
Remarks:
No issues
I felt pretty good even though I was using the Nike LT3's, however, I ain't quite ready to run fast in them, but I wanted to try a run to see how they felt. During the run I felt sore, but it was not affecting my stride so I kept going, it will be interesting to see how I feel in the morning.

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