A Tough Speedwork Session – RunLog 4-30-19

I am back on the Hansons Method Half Marathon training plan, so Tuesdays are a harder effort speed training session on the treadmill because I can better control the effort levels or at least the speed. Although it was not one of those where you puke and need to lay down after each repeat, one where you can do the work and still remain upright after you get done.

Today I was planning on doing 12 x .25 @ my 5K race, but once I got going on the first quarter, I was feeling fairly good and decided to go for a half-mile to make things easier to keep track of. However, once I got to the half-mile point, I was still feeling a bit too good, so I decided to go for the full mile at race pace.

I made it.

After that, I was good and did 8 x .25 to get the 3.0 miles of harder running in that I want to do for my speedwork sessions. Although I was a bit froggy with the last quarter and did it closer to my dream goal 5K pace than I should be at this point in training.

Oh yeah, once I got done with the harder repeats, I still had a mile left before I got to 7.0 miles. Which meant that I had a choice, either finish up at a nice recovery pace or do some more speed stuff.

Of course, if you know me at all, the speed stuff won out.

I did 5 x .1 for strides at a faster for me pace. On the last one, I may or may not have run it at my all-time 5K PR pace and no, I could not run that pace for all that long, without coughing out a lung or becoming a splat spot on the wall, in back of the treadmill.

You know that test where you throw spaghetti against the wall to see if it is done…if I splat against that concrete wall off the treadmill at that speed, I am pretty damn sure that I would be done forever.

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I did get to test out the Nike Zoom Fly on the treadmill at race speeds and they did great. I do have a feeling that I will need to use some different socks with them though. The bottom of the feet didn’t feel quite the way I want so I will be experimenting a little to see which ones work the best. It is amazing to me how different a pair of socks can make my shoes feel to run in.

Overall a really good run and while I didn’t follow the plan exactly, I did what I wanted, which is to work on running a bit longer at speed, my biggest weakness.

Going Backwards to Go Forward – RunLog 4-29-19

The sun was out!!!

However, last night I decided to go back to the Hansons Half-Marathon Method as my basic running plan. Which means that I am picking it back up where the speed work starts – I think that is about Week 6.

No, I am not planning on running in any Half Marathons, I just like the plan and it tends to keep me on track,Β  but most of all it gives me some guide rails to stay inside of. In other words, I don’t attempt to go speed crazy or too stoopid on this plan. I am in this running thing for the long haul and this plan seems to be about where I am now in my running life.Β 

Not super fast, but still able to put one step in front of the other fairly well.

Even though down-back is passable, people are still needing tow trucks to get all the way through if you don’t have a larger 4WD vehicle. As we saw when we took Bennie and Hunter on their walk down there this morning. She had a long wait for the wrecker to come to pull her out – they hate having to play in the mud.

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Yep, she was stuck up to the frame. She chose the wrong line and I imagine that the bill was going to be pretty expensive. Mary said she saw her driving down the road about an hour later.

So I planned to go to Planet Fitness and run from there. I needed something at Dick’s and figured that I would get some weights and stretching done after running – outside of course.

While I was changing in the locker room, Mike one of the guys I have gotten to know a bit this winter, asked if I was running outside and said if he had a long sleeve shirt he would go with me. Well, guess what. I had an extra long sleeve shirt in my gym bag and offered it up.

We both chuckled and he did take the shirt.

I don’t get to run with people very often and I wasn’t going to pass up an opportunity to run with someone who is faster than me. Then he said it was too bad we would be leaving before Jon (another faster runner I talk to a lot at PF, who is coming off knee surgery) got there, because he would probably love to run with us. He texted Jon, who said he could be there in 10 minutes.

Of course, we waited.

I did my pre-run routine while we waited.

Mike and I agreed on doing about 4.0 miles and Jon planned on about 2.0 miles. It was actually fun to be running with other people. We talked and introduced ourselves. Mike and Jon have been running at lunchtime for a couple of years, so I told them a bit about myself and they gave me the scoop on who they were.

A lot of experience and varied backgrounds between the three of us.

The run was a nice one where I didn’t really pay attention to the pace and it seemed to ebb and flow naturally over the course of the run. I was paying more attention to what they were talking about than about how I was feeling.

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Although that last hill, I think that Mike and I might have picked up the pace a little more than we expected.

Overall, a very enjoyable run and I hope it is the first of many. It did feel good to run with others, especially when I know they are faster than me. It might make me think about a couple things a bit more seriously, but mostly I think it is great for me to get out of my loner mentality and do a bit more with other people.

I am actually pretty social and enjoy being around people…well at least in small amounts. πŸ˜‰

Oh, the reason I went to Dick’s I wanted to get a pair of Nathan Lock Laces for the Karhu Ikoni, since all the ones I had at home were too short. The stock laces are ones that I tend to have an issue with and can never get them a consistent snugness, so I usually do change the shoes that have those lace out for Lock Laces of some sort.

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Once I put in the new laces, they felt fine and on the run, I didn’t think about them, other than how comfortable they were. Which is what I want from my shoes. Now I just need to trim those lace so I don’t have them looped around several times.

It was a pretty good day, I did a few of the outside projects that I could do with the 15-20 mph breeze and looking back, I did enjoy my run today more than I usually do, a very good thing.

Two New Shoe First Runs – RunLog 4-28-19

Happy Birthday D2 and I hope that your day was wonderful.

Today I did something that I have not done in a long time, ran in two different new shoes on the same day.

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This morning I ran in the Karhu Ikoni Ortix that Sam over at Road, Trail, Run generously sent me after we talked about them last week. The Karhu’s are a pair of shoes that I tried on down at Fleet Feet in Portland a few weeks ago and are a pair of running shoes that I have wanted to run in since they came out last summer.

You can read his review of them here.

I wanted them for a specific purpose – be my mileage eaters. I tend to run too fast in my Epic Reacts and I want a comfortable/cushioned trainer that I purposely know are not going to be for faster running.

The comfortable part was checked off on the first slip in, although this morning I cinched the upper too tightly and didn’t stop to loosen things up, which ended up bothering my metatarsals a bit towards the end of the five miles.

I ran around the Middle Road for the first time this year and it gives me a fairly good idea of how a pair of running shoes will do for me since there are plenty of uphill and downhill sections along with tar, sandy road shoulders and dirt/mud road down-back.

The Ikoni did really good on everything during the run, but I probably going to change out the laces to some elastic laces and ensure that the bottom three lace holes are left loose to avoid squeezing the metatarsals.

Some of the reviews kind of warned about there might be a little transition necessary to avoid calf tightness, due to the rocker design, but luckily I didn’t have any issues and feel fine tonight.

I was very happy with how they felt for an easy five miler.

This Afternoon

After raking and doing some other yard work, including watching the end of the Celtics game, I got the bright idea of getting out my other new pair of running shoes to see how they felt.

The Nike Zoom Fly FlyKnit v1s

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I have been looking at them since they came out, but the price has stayed out of the range of what I want to pay for them and every time I see them at the Nike Outlets, they haven’t had my size.

Luckily I managed to find a pair and they arrived yesterday and I have been wanting to try them out but wasn’t sure when I would get the chance before Tuesday’s speedwork session. So even though I had run once today, I decided to go ahead and do a couple more this afternoon.

No, I was not looking to break any speed records, it was more to get a feel for how the shoes would do with my stride and if I would like running in them.

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Even though they are not the model with React Foam or the Carbon plate, I still felt as though I was running efficiently and comfortably in the Zoom Fly. I kind of thought that I would go easy for a mile and shut it down. However, after the first mile, I decided to do a few strides to see how they felt at speed.

No problems.

The first mile in them was sub 8:00 without trying, which is not what usually happens with a new pair of shoes. Each shoe has its own sweet spot, but I seemed to find the Zoom Fly sweet spot on about the second or third step and just went with it.

I also set a new course record for my two telephone pole stride course and then just jogging around the circle somehow it ended up being the fastest time. So needless to say I was pretty impressed, but the biggest thing that impressed me more than anything was how comfortable they felt for a first run.

No need to adjust anything. I just put them on, tied them and went running. I will see how they are going forward, but for the first run, they did just fine.

A nice couple of runs and while the Zoom Flys impressed me much more than I expected them to. While I did have some issues with the Ikoni, it was more something that was self-inflicted than anything wrong with the shoes. I cinched down too much on the laces and it came back and bothered the mets a bit more than I expected.

I have a feeling that both pair of shoes will be a welcome addition to my running shoe rotation over the next few months.

Only time will tell.

Running After The Rains – RunLog 4-27-19

The rains have continued…

Yeah, it was pretty nasty overnight and this morning I saw standing water in places I have never seen before. Not really a good thing, but the way it is.

Initially, I was going to go to the gym and put in more time on the treadmill. However, after we got done walking Bennie the rains eased up and I was able to get a run in between the raindrops. The breeze was still blowing a bit, but nothing totally stoopid, so I was happy to be outside.

The roads were still a bit wet, but I am finding that the outsole on the Epic React v1s works just fine on wet tar and even has a decent grip on the sandy crap that is on most roads in the area – after this long winter.

About the run itself, I purposely wanted to go slower and didn’t push the pace. I did focus on lifting my knees coming back up Philbrick Hill and tied my fastest time coming up that thing, without actually attempting to push the pace. Who knows maybe I am getting in a little better shape than I have for a while.

It was just another good 4 plus mile run. Something that I want to keep doing for a long time.

Just A Bit Going On – RunLog 4-26-19

Wow, that was a busy couple of days!

Yesterday, I got a decent 5.0 mile run in before the Berlin, NH flip-flop, then this morning I decided to go back to my iPhone, walk the dogs, play on the treadmill, before daring to tempt fate by heading to WalMart after I finished.

After I ate lunch, I gave in to the Sandman and napped longer than I have in a long time, but it must have been necessary, because I woke up, talked to Mary for a minute, then promptly fell back to sleep for another hour. Yeah, I guess it was needed.

Yesterday

I came very, very close to not running at all, my allergies are starting to act up a bit, especially when the sun does finally show. Then our Bennie/Hunter walk went a bit longer than I figured – the weather was too nice, even with the breeze and the sun was actually out – a pretty rare occasion around here lately. So I didn’t blame them.

After sitting for a couple of minutes, I got my arse in gear and got moving. I did wear my running jacket and felt comfortable until the last mile having it on.

I purposely kept the pace under control and didn’t push. I mainly just ran comfortably and got in 5 plus miles in that I almost didn’t do. So I was very happy to even get this run in.

In the afternoon, we went over to Berlin, NH to attend a wake for a childhood friend of Mary’s wife. Kind of a sad reason for going over there, but it was the right thing to do and we felt good about doing it. She got to reminisce about a few of the old days with him.

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On the way back, we were looking at the Rock Pile aka Mt. Washington and it was pretty spectacular with the way the clouds were surrounding it. So I stopped in the old Shaw’s parking lot to grab a photo. No, the picture doesn’t do the view justice.

Then on the way back, we couldn’t believe how high the Androscoggin River was and decided to go through Rumford to see how the Falls were.

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Needless to say, they were spectacular as well!

A pretty long day and combined with the trip to Portsmouth on Wednesday, I had a lot of hours of sitting in the driver’s seat those days. Which does tire me out quite a bit. When I got home last night I was toast, but I did look at the photos and wasn’t impressed with the quality and made up my mind that I was going back to my iPhone 7 in the morning.

Today

Yeah, after breakfast I went online and switched back to the iPhone. It took a bit more to figure out the right screen, but I eventually found it and got everything working the way that it should. I just feel very comfortable using the iPhone and while my old Android phone would have worked, the iPhone works better.

Then we did a Bennie/Hunter walk down-back. The Town has made the mud run a bit flatter, but I wouldn’t want to drive through where they fixed, hell I wouldn’t even want to walk through that area.

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I would have sunk up to my knees in a couple of places. I have a feeling that their work will be for naught because over the weekend the boys and their toys will go and play in the mud some more.

Although with all the rain we have gotten over the past few weeks, SD2’s side lawn has become a favorite place for some of the local ducks.

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Oh, yeah I did decide to get a run in, but with the raw conditions, the promise of cold rain and a pretty good breeze, I decided to go plod on the treadmill. This is the kind of weather that I tend to pull a muscle or something, so I figured it was smarter to be safe than sorry.

At the last minute, I decided to do something a little faster to remind the body that it still needed to run fast. I am not going to do any of the local 5Ks this weekend and just felt the need for speed and to stretch the legs out more than usual.

  • 1.0 @ 6.6 mph – warm-up
  • 2.0 @ 8.6 mph – Race pace, I had thought about doing a 5K time trial, but I didn’t have the stamina to get into the well this morning. All the driving over the past few days had taken their toll on my body and mind, so I shut it down at 2.0 miles and felt really good. I didn’t feel bad at all and could have physically kept going, but the brain was tired.
  • .50 @ 6.6 mph – cool-down
  • Then I decided to finish up a bit quicker.
  • 2 x .20 @ 9.1 mph with a .10 @ 6.6 mph recovery between

Overall, I was surprised about how well that I did on this run and glad that I followed my gut feeling about what I should be doing today for a workout.

Yeah, I managed to get to WalMart,Β  emerged unscathed and didn’t find anything beyond what I went in for to buy on my way through the store. πŸ˜‰

It has been a busy last few days, but I am happy with how I am feeling tonight. One thing about all the rain is that my allergies are not nearly as bad as they normally would be – which I consider a mixed blessing. I still think that I would prefer some warmer weather and get some sunshine.

Running Down South – RunLog 4-24-19

Road Trip Day!!!

I head South (below Portland) a couple of times a year, to shop, have a nice lunch, but it is to mainly to run and talk with Sam W about running shoes and whatever else is going on.

It seems that many of the times that I make this trip that the weather makes me scratch my head and wonder what the run is going to be like. Then usually by the time I get to New Hampshire the weather clears enough to enjoy the run. Today was no different.

By the time I got there, the rain had stopped,the breeze had calmed down to nice levels and was just about perfect for a really great run.

It was great to talk with Sam and the 6.0 mile run went by way too fast. The conversations were wide-ranging and remembering them makes me smile when I think back to the run.

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Photo by Sam Winebaum – Road, Trail, Run of an old Coastie, with a couple of U.S. Coast Guard Cutters in the background, which brings back a few memories of days long past for me.

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We were geeking out a bit on some photography on this little bridge with a great view in the background.

While I really enjoy the run and scenic area that we run – The New Castle, NH loop, the conversation and Sam’s company is what I enjoy the most. I always learn a lot and come home with ideas that I can use to help improve my running after talking with Sam.

Although when we finished the sun came out and the temps were starting to climb to where I was very comfortable in a short sleeve t-shirt. Just wait a bit up here and the weather will change.

On the way back home, I did stop at the Nike Outlet Store in Kittery and looked really closely at a pair of Zoom Fly v1, but they were just a little too big in a 9.5 and the price seemed too much for what they are.

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especially when the same shoe in a different colorway was $30.00 less, although in a larger size. When I pointed it out to a store employee, he just blew me off and asked “if I had any other questions”.

At that point, I decided that I probably didn’t need the shoes – all that much.

It was a really good day and after supper I might have ordered a pair of Zoom Fly Flyknits for a price better than the Outlet store’s price for v1, so it was a good thing that I didn’t get the ones down there. Sometimes stuff happens for a reason.

The reality is that

I do enjoy these South trips and look forward to them quite a bit. Next time I hope that the weather is better for the trip down, but it hasn’t stopped me yet. πŸ˜‰

A fun day and yes, I am still smiling.

Some Convoluted Thinking and a Progression Run – RunLog 4-22-19

Sometimes I tend to overthink things a bit too much!!!

Yep, no doubt about it.

This is pretty much how I decided my training plan for this week due to some changes to our schedule.

Hang on to your hat, because I am all over the place. hehehehee. This is a great example of how I think and my thought process – it ain’t for everyone, but it seems to work for me…well most of the time, even if it is a bit convoluted.

So today I needed to think about my normal running routine and how it fits with those schedule changes. Since I will be doing an easier 6.0 miles or so (I think) on Wednesday, plus on the way home I usually stop in Portland and also do the Back Cove loop just too keep the legs semi-loose, use the blue box and enjoy the run. Which meant that I really do not want to do hard 1/2 mile repeats – speed workout on Tuesday.

Also the weather was fairly nice outside today for running, mid 50’s, a slight breeze and I had decided to run from the Augusta Planet Fitness. Even as I headed out the door, I still didn’t have a clue what kind of workout I was going to actually do. Well other than I was going to run at least 6.0 miles.

At that point, I decided in my infinite wisdom to get my arse in gear, see how I felt and wing it.

Mondays are generally an easy/recovery day from Sunday’s long run. Well, I didn’t do a long run yesterday, so I had some extra energy pulsing through the old body for a change.

The first mile was fine, everything felt good and I was heading into the wind, which meant I got to dream about that nice tailwind I could take advantage of on the way back. I call it motivation to get through a section that wasn’t that much fun.

However, a possible plan for the was starting to form in my mind about how to get my runs, workouts, and miles in this week. However, the winds got a bit stronger during mile 2.0 and I decided to pull back a bit on the effort level.

During mile 3.0 I got into the hill and did the same thing that I did yesterday going uphill I worked on lifting my knees and did not let myself get into my old man shuffle up the small hill by the barbershop. It did help and I knew that my pace was a bit quicker. When I got out to Summerhaven Road my watch told me it was 3.0 miles and time to turn around.

After about 100 yards with the wind at my back, I had pretty much figured out how to adjust my training this week to minimize or is that maximize the changes that were coming my way.

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Tuesday – Easy day

Wednesday – I will be heading to Portsmouth to meet with a friend for a mid-morning run and lunch, and yes, I am really looking forward to it. I also have a feeling that I might sneak a run around Back Cove on the way home.

Thursday – Run easy in the morning and then we get to do a Berlin, NH flip/flop to attend a funeral wake that afternoon. Drive back home late that night.

Friday – Who knows, but I am believing it will be a day off from running.

Saturday – Long run or do it on Sunday if I am still to beat up from the driving.

Sunday – Easy something

See I told you I would get it figured out. I just took the round-about way to get there and had to dig myself out of a couple of rabbit holes first.

Getting back to today’s run

Once I decided all that, the rest of today’s run was going to be a comfortably hard progression run with a faster last full mile. Not quite at race pace, but a faster pace than I usually do outside. This would be my speedwork session instead of my usual Tuesday treadmill repeats. Which would become an easy run day in preparation for the Portsmouth/Portland run(s) that I love so much (I really do enjoy them).

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Coming back down Outer Civic Center Drive was good and I really thought that I was running well. I felt strong and in control from the light at the Commerce Center to the finish at Planet Fitness. I even remembered to work on keeping my arms closer to my body and pushing harder back with the elbows, while running with a slight forward lean.

The reality is that

Sometimes you just have to look at the week ahead, get the thinking cap on, run a little to figure things out, get outside the box we tend to get into, be a bit flexible and make changes that make sense for the variables that you have control of.

Yes, it helps that is mostly downhill from the Commerce Center and a day with the wind at my back too, doesn’t happen all that often, so I did take advantage of it.

That is how I got to run a pretty decent progression run today. Just a bit of a convoluted process but I got it done.

 

Glad That Week is Over – RunLog 4-21-19

Last week was one of those weeks that you are glad to see the end of. No, it was not an exceptionally bad week, but it was one of those that you are glad to be able to look at in the rear view mirror.

Monday was the Boston Marathon, which in the past has been a source many of my running woes and usually the place where I descend into “I need to do a marathon madness”, that ends up with me screwing up the old body in some manner or other.

This year was different – I knew that I wasn’t going to get caught up in the madness and was able to enjoy the race and follow many of the runners that I know who did run and finish.

Congratulations to of you who finished Boston, you done good.

Nope, I wasn’t even tempted to start training for a marathon this year and you know something not having that weight be a part of my running feels pretty damn good.

It was also one of those weeks where I was fighting a low-grade something or other that wanted to get worse, but luckily for me didn’t. I wasn’t quite myself, but I wasn’t feeling bad enough to stop doing stuff for most of the week.

We have been working on getting Mary to ditch her old flip phone for a smartphone and seem to almost have her convinced that it “might” be a good thing, but we don’t really have a spare one around the house. She doesn’t want to spend a lot of money on something she “might” not like.

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So I asked SD2 for my old Kyocera DuraForce 2 back (she got a new Samsung a while back) and played around with it a bit, set it up more like a Windows phone and had it activated.

Now we have a perfectly good Apple iPhone 7 sitting on the counter waiting for Mary to actually use it. The saga continues.

I managed to keep going until Friday when I just vegged out after sitting in the Ford dealership waiting room for an hour or so. Then the rains came and the lack of sunshine didn’t help how I was feeling either.

Vehicle repairs were a big part of the week. The old Cherokee’s brake lines needed to be replaced again, the chemicals used to keep the roads clear during winter play havoc with metal parts and brakes are rather necessary. Yeah, it needed to be done.

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Then on the way home, Mary was driving the Transit and ran over some road debris (which turned out to be a jackknife) and I had to change a tire in the WalMart parking lot on the coldest day of the week and another unplanned trip to the dealership for a tire repair. While taking the lug nuts off, the old right shoulder decided that much torque was not its idea of fun and has been talking to me pretty regularly since.

Something about changing that tire, whatever I was fighting off and the weather, made it so that by Friday afternoon I was pretty much-done fighting and relegated myself to chair duty.

Loads of fun.

Enough whining, how did the running go?

Running

Despite or is that in spite of feeling off most of the week, I was able to get my mileage into the mid 30’s, which is where I want to be. I even managed to squeeze in a nice set of .25 repeats, but no tempo or long run, unless I want to count a nice 7.0 miler as my long run for the week. Errrr No – long runs are supposed to be double-digit.

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A very good week of pounding the pavement.

Running Shoes

It is all about my Nike Epic React FlyKnits. I thought about running in other shoes but never got around to actually doing it. Needless to say, I am very happy with how they are working for me. Although if I could change one thing, it would be to have a real tongue versus having the bootie style of upper. However, I am still happy enough with them that I keep reaching for them as my first choice.

My New Balance Beacons are now my primary walking shoes, they have over 300 miles on them running and close to 400 with the walking too. I was noticing both of my ankles starting to bother a bit more when I would run in them and how it stopped when I didn’t wear them. So I put 2 + 2 together and figured out that it was time to retire them as running shoes.

Health

Other than fighting that low-grade whatever I have been feeling pretty good. No major aches or pains that are slowing up my running. Although I do have to really look at what I am eating again…I have noticed that I have been backsliding a bit and going back to my old eating habits which ain’t going to work for me.

The reality is that

While the week doesn’t sound as bad after I actually sat down and wrote about it, I am still glad that it is over and I can move on from it. I think that the low-grade crap that I was fighting was the worst part. It wasn’t enough to knock me down for a day or two, but it lasted all week and made things feel worse than they were.

I am not really doing any kind of a training plan, other than having a weekly running routine for a while and being flexible for the next couple of weeks. I am still debating with myself about what I want to really want to train for over the next few months.

While it will probably be going after a fast for me 5K, I am not happy with the training plans I am seeing and have been debating actually paying for the Hansons version of a 5K training plan or just doing the speed portion of the half marathon plan with a few tweaks.

Which I hope would probably get me ready for most everything from a 5K to a half marathon?

Just gotta think about things a bit more, but the biggest thing is that I do want some guardrails to bounce against, versus just running willy-nilly.

Yeah, I am feeling better and hopefully, the next week will be a lot better.

Rainy Easter Run -RunLog 4/21/19

Happy Easter and I hope the Bunny was kind to you this morning. The photos of the grandkids were great and made me wish that I could have been there to watch and listen to them.

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Well, the rain showers are still with us today.

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However, this is the kind of light rain that I actually enjoy running in. You know the 50*F, just past a mist, but not quite a steady rain, with a hint of a breeze. The 100% humidity was a bit tougher, but everything worked itself out.

The roads were wet, but the Epic Reacts did just fine on the wet pavement and leftover sand from last winter. Although I did get a bit of road gunk on the toes for some reason or other. I wonder how my running form in these shoes causes this, because I have noticed this on some other rainy day runs in the Epic Reacts as well.

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Today the plan called for a long run, but with everything going on, getting time in for 5.0 was going to have to be good enough.

I started out easy and ran comfortably until the bright blue box at the end of Pepin called my name very loudly and I had to stop and visit for a couple of minutes. After that quick break, I continued at a very comfortable pace until I got to Philbrick Hill.

I did push the effort a bit harder going up the hill and got a 2nd fastest segment, which really surprised me. It was not so much that I worked harder, it was more me working on my stride. That lifting up my knees going uphill, versus my usual old-man shuffle.

After that, I just ran and did what the body felt like doing ending up with 5.4 miles at a faster than I expected pace.

Overall, a nice run and a good way to end a challenging week.

Interesting New Dance – RunLog 4-20-19

That nobody else got to enjoy.

Whew that could have been really, really interesting or bad for my fragile ego, if anyone had gotten that one on video. Luckily no cameras were there and the only one who got to enjoy my wonderful dance moves was the squirrel that headed for the hills when all hell broke loose or a better description would be when I got a little foot loose.

Anyway more on that later, over 7.0 miles in the books this morning. However, when I first looked at my weather I wasn’t all that sure about how/when I was going to get them in.

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The temps were great low 60’s in the forecast, but it was the heavy rains that were my main concern along with those red and yellow areas on the weather radar. You know those red and yellow warning things that have the bad juju, bright lights and loud noises when running outside – I don’t my gray hair any curlier than it already gets in 100% humidity. Luckily none of that stuff has happened so far – Bennie is the happier because of it.

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I was able to avoid most of the rain on Bennie’s 2.0 mile walk down-back. Yeah, we walked down-back, once we got by where the locals have been mud running with their 4WD vehicles, the road was in a LOT better shape than I thought it would be. Which meant that I didn’t have to drive into town to get my longer run in today.

Hip Hip Hoorah

Yeah, I was able to pick my way through the mud run area and then weave around the puddles and soft spots to get over to Tiffany Road. I gotta admit I was fairly slow going through down-back in both directions, but at least it is now passable.

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Today was all about a comfortable effort and not about the pace. I didn’t bother looking at the Garmin during the run because I didn’t really care what it said. Going out I felt really strong and having the wind at my back made things fairly warmish, but nice.

The bad thing about a 10mph tailwind is that when you are doing an out and back course that that nice feeling breeze at your back, suddenly becomes a F*&%ing 10-15 mph headwind and beats the shit out of your effort levels. hehehee oh well, I knew what direction the wind was blowing when I started, so I have no one to blame but me.

Yeah, coming back from Goodhue was a bit of struggle in places with that “wonderful” breeze in my face, but once I accepted my fate and stopped struggling as hard to maintain that wonderfully easy pace I had been doing on the way out, the run wasn’t all that bad.

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No negative splits today that is for sure.

The Nike Epic React FK’s did just fine on the wet tar and dirt.

They are NOT mud runners!!!

Getting back to some serious dance moves, when I did get into a bit of mud in one soft area. Yeah, I almost ended up face-first, then arse first, when my foot slid through on the landing. Nothing serious, but I could have done some serious mud flogging around if I hadn’t been amazingly graceful on my feet – I did some simply brilliant dance maneuvers that would have been great for an audition on So You Think You Dance. Okay it was a LOT closer to one of those America’s Funniest Video moments – that luckily no one was around to document and I know there are no security cameras there to capture the moment either.

Oh well, after I got myself back on more solid footing, I waved the sweat off my brow, smiled that smile you get when you just avoided being covered in mud, muck and I really don’t want to know what else – then got to continue running.

Althought the left hammie did seem a bit more talkative after that encounter of the almost muddy kind. Nothing serious and a bit of foam rolling will be in order this afternoon.

Longest run yet in the Epic Reacts and they are doing better than I expected them to.

When I was finishing up the rains came for a minute and as I write this post, the rains are coming down like a cow pissing on a flat rock, so the rains are hanging around pretty good this afternoon. Which means not much outside work is being done and the rest of the day is going to be pretty relaxing.

A pretty good run and I can say that I am glad that I somehow avoided my mud bath this morning.

The other thing is that I suck at dancing. πŸ™‚

Nope I will not take the Epic Reacts on too many trails either.