A Faster Treadmill 5K – RunLog 10/30/19

If you read my previous post, you know that I am coming back from the dead according to the powers that be. Hehehee, so my run seems to be pretty fitting, because when I got to the end of my treadmill 5K time trial, I was feeling pretty close to being dead.

It definitely was a killer workout. 😉

However, for a dead guy I ran a pretty decent time for a 5K.

Planned Workout Description: Today is a scheduled easy day, but I did that yesterday, so I wanted to do a treadmill 5K time trial

  • Day: Wednesday
  • Time of Day: 11:27a

• Type of Workout: Time Trial

• Rating (1-4): 3

• Running Streak Day #: 6

• Weather: Indoor

Variables that impacted the run: Running on the treadmill

Comments: The warm-up felt good.

Then I set the treadmill to 8.6 mph and got ready to go for as long as I could, then slow down a little and get back to it.

I got through 1.6 miles before things got really hard, but I kept at it. This is one of the hardest treadmill workouts that I have done in a long time, but I got to the end.

I did have to laugh, that wonderful heart rate monitor on my Garmin 35 said I got up in the 188 range, which for an old guy is a real killer. I still don’t really have a lot of confidence in how accurate wrist based h/r is and this didn’t help that view.

That 21:19 time is the fastest I have run a 5K in long time and would definitely be my post-60 PR if I had run it in a race.

When I got done, I was pretty much toast. Initially I had thought about going outside for a 3.0 mile cool-down run, since the sun had come out and it was in the mid 50’s.

However, I was just too wiped after finishing to actually go for another and I just went home, ate lunch and took a nap. The joys of being retired.

Shoes Worn: Nike Zoom Fly SP (72.3) – They just did everything that I asked of them.

How did this run move me towards my goal(s)? It gives me confidence that I can run a good 5K, maybe not this fast outside in a race, but I won’t freak out if I am running sub 7:00 paces through the splits.

Cardio Total: 3.92

Why Yes, I Am Still Alive

A Mark Twain once said something along the lines of…

“The reports of my death are greatly exaggerated.”

Today Mary (my wife) got a letter from a relatively local Veterans organization expressing their condolences on the passing of her husband and giving some instructions on what to do next.

Now there is a small problem, I am still here and not ghostwriting this post.

This immediately opened a can of worms, no not the kind that crawl into coffins either, you see I share my name with now deceased father and the only differences were that I am a Junior and he was a Senior, but he had never served in the military.

It is not the first time that this has happened, but it was the one that could have caused me more than my share of problems and having been a personnel specialist in the Coast Guard I knew just how big they could grow.

I immediately called the Coast Guard talked with a coupe of people and they had me dead as well.

Oh crap!!!

We got that straightened out and by tomorrow I will be officially back amongst the living retirees. A very good thing in my mind.

Then I got a hold of the person in charge of the place that contacted the Coast Guard and sent the letter to Mary. We talked for a while and got things straightened out on their end. They are volunteers and do a big service, but we did discuss ways to ensure that it doesn’t happen again.

I can chuckle about it now, but for a few hours, I will say that it was a pain in the arse, but I am still here being one to too many people.

Yes, Harold L. Shaw, Jr., the guy that retired from the Coast Guard is still alive.

The Harold L Shaw that passed away on October 18, 2019 was my father. Actually I think he is laughing his arse off right about now and I am smiling too. You got me one last time Dad. 🙂

Nike Zoom Fly SP – 50 Mile Review

Yep, the Nike Zoom Fly SP another pair of shoes that are a couple of years old, but are fairly new to me and have been one of the more impressive shoes in my rotation in a long time.

These are the first pair of running shoes that I purposely do not run in as often as I want to, because I want to keep them for when I want to run fast for me.

In other words they have become a shoe to keep.

Just for reference my stats are: 62 years young, 5’7” tall, around 155 pounds (+/-) 5 pounds depending on the time of year and supposed to wear size 8.0 mens shoe, but that rarely happens.

Why I got them:

I have been looking closely at the Zoom Fly SP ever since they came out as an cheaper alternative to the Vapor Fly 4%, but even at their original price tag of $160, I was not going to get them.

I do not race enough to justify spending big bucks on “go faster” shoes. So I waited to see them at the Nike Factory Outlet stores or on eBay.

After running in the Zoom Fly v1 for a while this Spring, I knew that I really wanted the SPs.

So I got a decent, not great deal on a pair through eBay. When I got them, I quickly figured out that the SP version of the Zoom Fly is a much closer fit to the the Vapor Fly line than Zoom Fly v1 was in my opinion and definitely a racer, whereas I felt v1 and v2 (FlyKnit) were more of a fast trainer.

What are these shoe’s purpose in my rotation?

Without a doubt the Zoom Fly SP are my “go faster” shoes. They look and feel fast on my feet.

What kinds of runs have I done in them so far?

I have pretty much stuck with faster running in the Zoom Fly SP. I want to know that when I put them on, that I am planning to run faster than I usually do. While I can run slower in them and have in warm-ups with no issues, that is not what I use them for.

How have they worked out for me? The Nike Zoom Fly SP has done what I wanted. I run fast for me in them and do it mostly comfortably as long as I wear thin socks.


While not as light as a pair of Vapor Fly’s, they are at least in the ballpark and in line with other “marathon” racers that I now use more as my race day/go faster shoes. Most racers that are sub 6 ounces just don’t have enough cushion for the old body any more.


Do the Nike Zoom Fly SP run true to size? I am between sizes 7.5 to 8.0 according to the Brannock and have skinny heels, with a Tailor’s Bunionette on the outside of my right forefoot. The size 8.5 fits great and I probably could get away with a size 8.0 if I wanted a true performance fit.

However, at this point in my life, I am more concerned about comfort than a little extra weight.

Are they wide enough in the toe box? The ZF SP are on the borderline of what I could wear for a half marathon or even a 10 miler based on the toe box and my preferences. While they have not bothered all that much on longer runs, I still have not done a double-digit run in them to find out how they will feel on a longer run to me.

How does the heel fit? I have skinny heels and the heel locks in perfectly.

I have had zero issues with blisters or discomfort from the shoes rubbing-which is what I expect from shoes that work well for me.

Feel (different from fit)

The Zoom Fly SP is a softer/cushioned race day shoe, that I love the feel of when running fast. With the “plastic not carbon” plate there is still a snap that is lacking in my other shoes and one that I miss when I have been running in them and then switch back to more traditional shoes.

When I am getting tired during a faster run, my form deteriorates and I land even more on my heels and with the amount of cushion in the Zoom Fly SP, I still feel protected.

Although on a newer cushioned track, they almost feel too cushioned and made me wonder if I was loosing too much energy due to the combined softness.

However, when I compared times, effort levels and heart rates, I found that the ZF SP were the best shoes that I had during the tests. So I use them when I want to go faster.

Do the Zoom Fly SP run quiet or slap the road? While there is a lot of rubber on the outsole, there is something about the way I run in them that they are very quiet.


There is confusion/controversy on whether the midsole is made from Lunarlon or React? I am not sure which one it actually is, but at the same time it doesn’t matter when it comes down to how it feels.

They are cushioned, but feel as though they have a nice snap to them that I really love. Although I do worry a bit about when I get tired and my form deteriorates, how the super soft heel will support my gait as the distances increase? That is something that I need to answer before I do a longer race in them.

I do like shoes with toe spring, because I have ankles that are as flexible as two 2×4’s nailed together and the Zoom Fly SP have plenty of it.


Are they rock collectors? I run a lot on dirt roads and road shoulders that have a LOT of pebbles that tend to get wedged in the outsoles of many shoes. With the Zoom Fly SP I have run on the dirt road down-back and on roads, but while they pick up a few pebbles it really isn’t a concern.

Are the Zoom Fly SP a three season outsole and then only good for indoor running in the winter. I would not run in the SPs much at all outside in nasty conditions, the outsole just is not designed to run race paces and handle bad weather. While I have run successfully in them in the rain, hard cornering can be adventurous.

Is there apparent wear, where? There is not apparent wear on the SPs after almost 70 miles. I really expect them to be usable in racing or shorter training runs for quite a while.

My thinking is that the Zoom Fly SP is that the outsole will last as long as I will be using the shoes.


• Do they have sewn on overlays or are they welded? The upper is a simple upper that doesn’t have any extra overlays which in my opinion – less is more.

When I was down visiting with Sam W earlier this month I got to look closely at a pair of Nike Vapor Fly Next % and the uppers on the SPs were more similar than other versions of the Zoom Fly. Which surprised both of us.

Also the foot is well held by the lacing design, but is comfortable enough that my Tailor’s Bunionette is not bothered as much as usual in “race day” shoes. A very good thing.

Laces. I did change out the original laces because they were too long and wacked against my other leg, which was a distraction that I didn’t want to deal with when I am running faster.


I like the appearance of the white background with colorful highlights. It is rather old school in appearance and says when I see them that I need to run faster.

Would I get them again?

• I am looking around for another pair to put the closet for these wear out. I will find them and be very happy about it.

Although I would love to get my hands on a pair of Vapor Fly 4% v1 or Next %, I am pretty happy with how I run in the Zoom Fly SP.

The Reality is That

While the Nike Zoom Fly SP are not in the same league as the Vapor Fly line, I run great and comfortably in them. Today I did a treadmill 5K time trial in 21:19, which if done in a race would have been the fastest 5K I have run in the last 10 years.

So yes, I run well in them and pretty fast for me. Do the shoes make a difference – definitely. Do they improve my performance – yep. Enough to make me an elite athlete – nope. 😉

Which means I can see another pair of Nike Zoom Fly SP if I can’t find a pair of Nike Vapor Fly Next % under the Christmas tree in a few months, because I just run well in them and they do not bother my feet.

That is the important thing. Although I do want to find out if the Next % make that big a difference. Hehehehe.

Disclosure of Material Connection: These were a personal purchase on eBay and I do not represent any corporate or private interests for advertising or marketing purposes. The opinions I have expressed are my own and your experience with the product might be different. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

Another Drizzle Run – RunLog 10/29/19

The weather has been gray and drizzling it seems like forever…not really, but the sunshine has been sadly lacking around here for a while.

So yeah, yesterday’s run was one of those where you go out the door, do the run, cool down and get back inside the house. A get it done run.

Planned Workout Description: Normally Tuesdays are a faster workout day, but since I did a harder 3.0 miles on Monday, I decided to go with 5.0 miles at an easy pace.

  • Day: Tuesday
  • Time of Day: 10:17a
  • Course: Notta Road O/B
  • Distance: 5.03
  • Time of Run: 46:04
  • Pace: 9:10
  • Type: Easy
  • Rating: 2
  • Running Streak Day #: 5
  • Weather: Overcast/Drizzle, 50*F – feels like 48*F, Humidity 89%, Wind 5 mph from SSE

Variables that impacted the run: No sun, drizzle, wet roads, slime on dirt road

Comments: A get it done run, where my mile splits were very consistent: 9:07, 9:04, 9:13, 9:15, 9:11. Other than that nothing really stood out about the run.

Shoes Worn: Hoka Mach 1 (25.1) – This was the most comfortable run I have had in the Mach 1’s so far. Although my heel was still a little sore where the blister action happened when I first wore them. I also used my spacer for my right foot little toe and that seemed to help with the comfort factor in them.

How did this run move me towards my goal(s)? More miles when I really would have preferred to have sat in the recliner and relaxed.

Cardio Total: 3.72

Non Running Comments: Mary and I went out to Slates for dinner for the anniversary of meeting 19 years ago on 10/29. It was a nice evening out and the meal was good, the company better. 🙂