It Is Still Cold – Oh Well I Still Got in 6.0 Miles

Yes I am whining just a bit – I know, I know, I live in Maine voluntarily and whining about the cold weather isn’t going to change it a bit, but you know something – that still doesn’t change the fact it is still damn cold out. So yes, here I am whining, like a little kid, because I had to run out in the cold yet again today.

In case you haven’t noticed I am getting tired of being %%@%@@@^$^%$@$%%&*&^# cold when I run. Oh well, it is just the way it is and I need to just suck it up until it warms up around here, which really shouldn’t be that much longer. After all March is just around the corner – at least I hope it is.

What brought on that rant – when I started my run it was 18ºF and when I got done it was 15ºF.  It seems like forever, since I ran outside and not been bundled up or if not bundled up too cold and I am tired of running in the cold.

The run was no problem, I worked on my form and mid-foot landing more than anything, on the roads, I managed to maintain a decent pace, but once I got on the dirt road, I just slowed down due to the road conditions and ice in different sections. I did laugh I got a phone call from my boss and had to stop and take the call, which is usually pretty good thing to do and I am glad that I did interrupt my run.

Below are my splits for today’s run:

Garmin Splits 2-5-13

Shoes: Altra Instinct 1.5’s, I did a little surgery last night to clean up the tongue area that was bothering me a little, the last couple of times I have run in them. I also changed the laces to LockLaces and really, really liked them – enough so that I ordered 3 more pair for my other shoes! I will probably be doing a post on these over the next couple of weeks.

Socks: Gray Swiftwick Pursuits – they just are warm socks that I don’t worry about my feet getting cold in, while running.

Top: Definitely Overdressed, but I was not going to have a repeat of Saturday – Under Armor Short sleeve Brown tech shirt, Blue Nike combat gear L/S tech shirt, Grey Nike Merino Wool L/S shirt, Blue Eddie Bauer Fleece vest

Bottom: Black Nike Combat compression shorts, Black wind pants

Outerwear: Orange Frank Shorter Running Jacket, Blue/Black fleece hat, Heavy mittens

RunLog Screenshot:

RunLog 2-5-13

Vitamins: Simply Right Mature Men MultiVitamin, Simply Right Glucosamine HCI 1500 mg, Swanson High potency Dry Vitamin D-3 – 1,000 iu, Swanson Turmeric 720 mg, Swanson Bee Propolis 550 mg

Foam Roller – Yes

Adaptability is the Key on a Bad Day – 2/4/13

Today was one of those days when, pretty much if things could go wrong they went wrong once I left the house.

  • Wallet left on arm of couch, driving no license – luckily didn’t get stopped for anything
  • Sam’s Club list left on top of wallet – no list, no wallet = no Sam’s Club
  • Phone – left on bed plugged into charger – missed 2 very important phone calls that I wanted to receive, unable to answer important email

Those are a few of the things that I messed up before getting to the gym, to run a hard 5 x 1.0 mile interval workout, so my mind was not focused like it should have been. What should have been a tough workout, turned into – well it was a good thing I am adaptable. Otherwise I probably would have just bagged the workout.

Here was my workout today:

Miles 1-4 were at 1% incline, mile 4-7 at 0% incline.

  • 1.0 mile warmup @7.3 mph
  • 1.0 mile with mini ladder 0.25 @8.2 mph, 0.25 @8.3 mph, 0.25 @8.4 mph, 0.25 @8.5 mph
  • .25 @7.3 mph
  • 1.0 mile with mini ladder 0.25 @8.3 mph, 0.25 @8.4 mph, 0.25 @8.5 mph , 0.25 @8.6 mph
  • .75 @7.3 mph
  • 1.0 @7.4 mph – 5.0
  • 1.0 @7.5 mph – 6.0
  • 1.0 ladder starting at 7.6 mph, ending at 8.6 mph

Total of 7.0 miles in 54:13. While the run wasn’t bad, I just felt mentally fatigued from all the stuff that had already happened and you know something, I really don’t think that I am still completely recovered from Saturday’s fiasco.

Altra Instinct 1.5

Shoes: Altra Instinct 1.5 – The right foot felt a little uncomfortable on my right foot today.

When I felt around under the tongue area there was enough fabric there to get folded while running and took a little skin off the top of my 2nd and 3rd toes. I went in with a pair of scissors and trimmed back the extra fabric

Also my little right toe just felt uncomfortable and I decided to use pair of lock laces that I had in my bottom drawer, which should help with that. I will see how they feel in a run tomorrow.

Socks: Swiftwick Aspire 12’s – Since I had planned a tough interval workout – I wanted the calf compression and wore them all afternoon to assist with the recovery, from a tough workout. I have taken to wearing these and the Pursuit calf socks more and more.

Top: Black Nike Compression Top

Bottom: Reebok black compression shorts, Eastbay Orange/black running shorts

RunLog Screenshot:

RunLog 2-4-13

Sometime When Running Discretion is the Better Part of Valor – 2/13/13

Screenshot 2012-12-28 at 8.02.32 AM

Sometime stuff happens during a run and you HAVE to be smart about what you do versus what you were scheduled or want to do! In other words discretion is the better part of valor.

Have you ever had a run, where you put safety ahead of running?

That was what today’s run was all about. I was scheduled to do a 7.0 mile run, but was feeling really great and decided to run into Augusta on my 13.1 mile course.

My Altra’s were feeling amazing and I just felt like it :-). I conned TheWife into coming and getting me.

When I started the temps were 21F and a 5-10 mph breeze that was pretty much in my face, so it was cold. I started out easy and felt really comfortable.

After the first mile I warmed up and didn’t feel cold, even though the the “feels like” was in the low teens. Everything was going great through the first 2.5 miles, when I started going up the small hill on the Middle Road, I started to get really bad cramps, bad enough that I slowed down and walked for almost 200 yards and got that wild-eyed look that you get when you know you have to find a private piece of woods, like NOW!

There wasn’t any place to “go” and I had to wait for another quarter mile, I made it to a safe spot – at least as safe as someone wearing fluorescent orange and HiVis Yellow could be in the leafless winter woods.

After stopping and starting, I got COLD, my hands were very cold and I was thoroughly chilled. I figured that I would warm back up fairly quickly – WRONG!

That didn’t happen.

I kept plugging along into that slight headwind and my body just couldn’t regenerate any real heat. My hands kept getting colder and colder and then when I got out on Outer Civic Center Drive it seemed that the headwind picked up and was right in my face.

I just got colder and colder, when I hit Leighton Road, the wind was less, but by then I was just too chilled and my hands were getting numb. I decided to head on into my gym and called TheWife to let her know where to pick me up. There just was no way I wanted to do an additional 45-50 minutes when I was already that cold.

When I called the wife, my fingers were not working all that great and hurt like hell. During the call, TheWife told me I had made a good choice because I was slurring my words – I know I was shivering – alot (just a little hypothermic).

Sometimes in the interests of safety, you have to make a choice to cut your run short and not be a hero.

I think that if I hadn’t had to stop and expose my bare skin to the elements, I would have been fine, but once I did that – I lost the body heat that I had built up, especially on my hands. Did I make the right choice – when I cut my run short?

ABSOLUTELY!

Narrative Garmin Stats Screenshot

Garmin Stats 2-2-13

I was very happy with that 9:00 minute pace after my pit stop and the other factors that were happening.

Shoes: Altra Instinct 1.0 – Did well during the entire run

Socks: Swiftwick Black Pursuit 12’s. My feet didn’t get cold or feel scrunched the entire run, which was about the only thing that didn’t feel cold.

Top: Under Armor Brown s/s tech shirt, Orange Nike Merino Long Sleeve shirt. I probably could have used one more long sleeve layer or vest today.

Bottom: Adidas Running Tights, Black Nike Pro Combat Compression shorts and Coast Guard running short

Outerwear: Orange Frank Shorter Running Jacket, HiVis Converta gloves (needed heavier/warmer mittens for this run), HiVis Brooks Baseball Cap, red earmuffs

RunLog Screenshot:

RunLog 2-2-13

Yes I ran yesterday and I have my first 50 mile week already this year! I will probably take off tomorrow and rest – need it.

Vitamins: Simply Right Mature Men MultiVitamin, Simply Right Glucosamine HCI 3000 mg, Swanson High potency Dry Vitamin D-3 – 1,000 iu, Swanson Turmeric 720 mg, Swanson Bee Propolis 550 mg

Foam Roller – Yes

Treadmill Half Marathon Run Sucked – 1-31-13

Harold on the Bosu Ball

Today was the last day of the month and the last day of the #ChillyChallenge and I am a member of team Escapades.

So I wanted to do as much as I could to help the team’s total, plus I haven’t run my monthly half-marathon for a while.

Running 13.1 miles on the treadmill today was my Personal Distance Record for the treadmill. I also found out that after 10.0 miles treadmills really suck for me.

Now I didn’t run this one to see how fast I could run the distance, starting out at 7.2 mph for the first hour and 7.3 for the rest of the run, finishing in 1:48:34.

Could I have run faster, no problem, but I just wanted a comfortable run today.

Treadmill 1-31-13

Getting to 10.0 miles was pretty easy, I just had to keep doing it, however, once I got there, the run just started to really suck! It got BORING, I was ready to be done and I had to use the bathroom. All of which made me want to stop the misery, but I kept going and made it.

Atra Instinct 1.0 and Swiftwick Vibes

Also I ran in my Altra Instinct 1.0’s and didn’t have any issues, in fact at the end my calf felt a lot better, that little knot was gone when I finished and feels fine now. In the past when I do this kind of distance, my knees or hip bother a little, today I felt fine, even my hamstrings didn’t bother. However, I did really focus on a midfoot landing with my knees slightly bent, with a higher cadence. It seems like the Altra’s change my stride just enough now to help me run with better form.

Garmin 1-31-13

Shoes: Altra Instinct 1.0

Socks: Swiftwick Vibe

Top: Black Nike Tech s/s shirt

Bottom: Eastbay Blue/Yellow running short. Yes I forgot my compression shorts and had to use Body Glide – worked great, no chafing issues, might run more often without compression shorts in future.

RunLog Screenshot:

RunLog 1-31-13

Weights: Abductor 30 x 125, Adductor 30 x 125,  Hamstring Machine 10 x 50 x 3, Foam Roller – Yes

Foggy Run = Safer on Treadmill 1-30-13

Foggy 1-30-13

I had to take TheWife’s car to the shop so this morning Bennie and I walked back (yes it was a bit slippery down-back), which meant this afternoon, I had to run there to get it.

Usually, this isn’t really a big deal it is only about 2.5 miles away, but today was a strange day, it was raining, foggy and a little icy earlier, which meant that this run was a little trickier.

The fog was horrible, it got worse the further down the hill I went and because of the freezing rain earlier, the sides of the road were tricky at best. Any snow had a layer of ice on it, which meant that I couldn’t just jump off to the side of the road to avoid oncoming traffic quickly or easily.

About 1.5 miles into the run a car without its lights on appeared suddenly out of the fog, going way too fast for the conditions, with a car coming from the other direction. I had to quickly jump into the ditch, slipped and almost fell. Luckily I was able to get off the road quickly enough to avoid getting hit and didn’t fall and hurt myself.

That one scared me.

I had planned to do a little longer run, but after that I just hustled over to M&A to get off the roads and got TheWife’s car.

I didn’t feel like I was anywhere near done, but in this fog I wasn’t going to run on the roads and take more chances. So I decided to go to the gym and finish my run on the treadmill. Yes I had scheduled 3.0 today, but I felt like I needed more, so I started out with the idea of doing 5.0 and ended up doing 6.0 on the ‘mill.

Here is the treadmill workout that I did:

  • 1.0 mile @ 7.5 mph
  • 1.0 mile @ 7.6 mph
  • 1.0 mile @ 7.7 mph
  • 1.0 mile @ 7.8 mph – all with 1.0% incline
  • 1.0 mile @ 8.0 mph
  • 1.0 mile ladder going from 8.1 mph to 9.0 mph

Total of 6.0 miles in 46:00 minutes

  • Shoes: Altra Instinct 1.5 for the 2.52 mile run outside and they felt great!
  • The one thing that the gym is pretty adamant about is not wearing street shoes, so I wore my Altra Instinct 1.0’s. Which in reality was a good choice, they felt comfortable and I was able to do a nice paced workout in them for my first run in them since November.

I really wish that I had continued to run in my Altra’s, I can tell that my form is better and my knees are not aching like they were starting to do.

Socks: Swiftwick Gray Pursuits

Top: Yellow sleeveless tech shirt

Bottom: Black Nike Pro Combat Compression shorts, Nike running shorts with orange/red piping.

Outerwear: Blue New Balance Running jacket for outside run, HiVis Converta Gloves, HiVis Brooks ballcap

RunLog Screenshot:

Screenshot 2013-01-30 at 17.15.39

Supper

Supper 1-30-13

Lunch

Lunch 1-30-13

Breakfast: Black Coffee, 1/3 Cup Oatmeal, 1/3 Cup Blueberries, Flax Seeds, 1/2 tsp cinnamon, 1/2 tsp ground ginger, medium banana

Vitamins: Simply Right Mature Men MultiVitamin, Simply Right Glucosamine HCI 300 mg, Swanson High potency Dry Vitamin D-3 – 1,000 iu, Swanson Turmeric 720 mg, Swanson Bee Propolis 550 mg

Form Work on Today’s 5.0 miler 1-28-13

Stevens Hill 1-29-13

No running jacket, no heavy winter hat, no heavy gloves/mittens, today was the best day to run outside in a while. It was 34ºF which is still chilly, but a heat wave compared to frigid weather that we have had for the past couple of weeks.

It was nice to just have a couple of layers for a top and my lighter winter gear.

Also it was my second day back in my Altra Instincts 1.5’s. I have a small spot on my left calf that is tight, but otherwise no issues from me being well – me, yesterday, when I ran 10.0 miles in them. Which is against everything I know and definitely not how Altra recommends you transition to their shoes.

So what did I do as a second run – an easy 5.0 miler on a hilly and white ice-covered dirt road (for the last 1.5 miles). I focused on running lightly with more of a forefoot landing. Felt good the entire way.

Something strange happened to my GPS watch, I went through 2.0 miles and it only showed 1.07 miles. So I must have lost satellites for a while when I started. I went with the distance for a previous Middle Road Loop distance GPS total – 5.02.

I do know that the white ice down-back made me focus on picking up my foot, instead of pushing off with my toes. Every time I did the push-off I was sliding all over the place, when I lifted my foot, I was actually able to go along at a decent pace for the conditions – good training area to work on my form.

Also the Instinct’s are not all that great in snow, the bottom is a little too smooth. Definitely need the Superiors or to wear my M/T’s

Shoes: Altra Instinct 1.5

Socks: Swiftwick Black Aspire 12’s. I used them because of the slight tightness in my left calf, but that didn’t bother me at all during the run.

Top: Nike Orange Merino L/S shirt, HInd L/S blue tech shirt

Bottom: Black Nike Windpants

Outerwear: HiVis Converta Gloves, HiVis Brooks Baseball cap

RunLog Screenshot:

RunLog 1-28-13

10.0 Good Miles in my Altra Instinct 1.5’s

Altra Instinct 1.5

My knees are starting to get that regrettable ache, that tells me it is time to think about replacing my primary running shoes.

Fortunately, I have a pair of almost new Altra Instinct 1.5’s in storage, that were just begging for me to run in them again.

Hamstrings

Back in November when I put the Instinct’s in storage, I didn’t know if they were or were not the cause for my hamstring woes. I wanted to let my hamstrings heal completely before I started to run in the Instinct’s again.

Unfortunately, I have found out that my hamstrings are a weak link and until I really work on strengthening them, they will continue as an issue for me. However, since I haven’t been wearing the Altra Instinct 1.5 or 1.0’s for a couple of months, I do know that the Altra Zero Drop shoes are not the reason for my hamstring problems. What a relief it is.

Photo by David Colby-Young

The Biggest Reason

However, the biggest reason that I am going back to my Altra Instincts 1.5’s as my primary running shoe is that, my form has deteriorated badly!

I have reverted to being an inverted “V ” runner again.

During the 34th Annual January Thaw Road Race yesterday my feet were slapping the ground far too much and when I looked at the race photos and video that David Colby-Young took, I was over-striding and landing on my heels – not good.

The bottom-line is that I have gotten lazy with my form and I need to get back to basics and running in the Altra Instincts will help me do that.

Today’s Run

What I did today, I Do NOT recommend that anyone else do and I have a feeling when Jeremy at @AltraZeroDrop reads this he will just shake his head say that is just Harold being Harold.

8.0 Mile Treadmill Run

Treadmill 2.0 Miles 1-28-13

I did a total of 10.0 miles on the treadmill this morning for my first run in my Altra Instinct 1.5’s since November.

I had planned on doing only 3.0 this morning, but I felt good and kept going and going and going. The only problem was my right sock, just felt like I had pulled it on too tight and I had to stop at 8.0 miles and take the shoe off and fix the sock. Then I ran 2.0 more miles to give me the 10.0 miles at close to an 8:00 minute pace.

I know you are not supposed to run 10.0 miles for a first run in zero drop shoes and need to transition a lot more slowly to the Altra Shoes.

Today I just ran and felt pretty good the whole time. After the run, I did a hard lower body workout and felt really good doing that. Sitting here writing this post, my legs feel tired, just like they should after running 10.0 miles but they are not sore (no not even the calves). Will I pay tomorrow, for some reason, I don’t think so.

Before the Run

Before running this morning I reviewed this video that I took at the #RWHalf of Golden Harper talking about proper running form to get my mind back on what I need to do with my improving my form.

Golden Harper on Running Form – link to the YouTube video

While I was running I really focused on landing less on my heels, more towards the forefoot, with a shorter stride length and quicker turnover. At first the Altra Instinct’s felt a lot different from the shoes I have been running in, but by the time I got to the half mile point, I was running comfortably. It was almost as though my body had decided this is what it needed now. I didn’t have any issues other than the one with the sock and I definitely felt good running – best of all, no achiness in my knees.

The reality is that

I like how Altra ZeroDrop views and interacts with the running community both online and in person, along with their commitment to their customers. However, it seemed that I had more hamstring issues when I was running in this style of running shoes, so I put them in the closet for a couple of months, to see if they were the problem or if it was me. I found out it was a “me” problem, not a shoe style issue!

Even though I was not wearing AltraZeroDrop shoes, I continued to keep in contact with their staff on Facebook and Twitter. To be blunt I like the Altra Staff that I met down at the Runner’s World Half Festival last October and felt a real connection with some of them. They impressed me down there and since, with their presence on social media, with their dedication to running and truly wanting to help runners improve.

This commitment of the staff at Altra to go beyond just selling shoes, goes along with my philosophy of “doing the right thing for the right reasons”, which in turn makes me want to use their products, whenever I can.

No I am not an ambassador for Altra and am not affiliated with their company in any way. Disclosure: I did receive the Altra Instinct 1.5’s  that I ran in today as part of my blogger swag bag at the Runner’s World Half Festival – like the other 26 FitFluential Ambassadors who were there did.

Treadmill 1-28-13

I purchased and ran in the Alta Instinct 1.0 (my 50 mile review) long before I got any swag at Runner’s World and have been talking with @AltraZeroDrop since at least last February, so I have been watching AltraZeroDrop develop and how they respond and interact on Twitter and Facebook over the past year and have been impressed.

The people at Altra and premise behind their Zero Drop shoes are the reasons that I want to run in AltraZeroDrop running shoes and want it to work so much that I keep coming back to their shoes. I hope that all of my runs are as good as today’s 10.0 miler!

Now to look at their new shoe lineup for 2013 and I eventually buy a pair of Superiors – I liked them a lot when I saw them at #RWHalf, but just couldn’t get the fit right in the short amount of time that we had to try things on. 🙂

It is Still cold out – 1-26-13

Screenshot 2013-01-26 at 17.04.25

Today was work around the house day and I didn’t go for my run until late in the afternoon.

By then it had gone from a high of 19 degrees down to 14 degrees with a 5-10 mph steady winds with gusts up to 19-20 mph. So it was still pretty damned cold.

Yes I am getting tired of this cold weather – to say the least! I will be glad to get temps back in the 20’s & 30’s.

Unfortunately, they won’t be here for tomorrow’s January Thaw 4.5 mile race, it is still supposed to be below zero with the windchill. If it is that cold, I will run the race, but will wait until I get to the starting line  to see how hard I am going to push.

Today’s run was my first run in the Adidas Marathon Trainer (Repro’s) and it wasn’t too bad. That right foot still has a little too much of a rise still, from the glue glob and I will have to bring that down a little more, so it is more comfortable. My right little toe, just didn’t feel right the whole run.

Other than that the shoes felt good and I ran an easy 8:16 pace, even while figuring out how the shoes felt and the right way to run in them. I felt comfortable the whole way, but my hands were getting cold with the shell mittens.

Shoes:  Adidas Marathon Trainers (Reproduction)

Socks: Swiftwick Black Pursuits

Top: Gray sleeveless tech shirt, Orange Nike Merino shirt, Red polar fleece vest

Bottom: Navy NB wind pants, Nike Pro Combat Compression shorts

Screenshot 2013-01-26 at 17.31.15

10.0 More Miles on the Treadmill 1-25-13

Treadmill Results 1-25-13

Today I was going to run an easy 5.0 miles outside, but when I did my Bennie walk, it was still well below zero with the wind chill and I decided to do another treadmill run at the gym.

I am getting antsy and want to run outside, but with this frigid cold, I am not going to risk injury or worse, just to get a run in.

I did a hard 10.0 miler yesterday and today, when I got on the treadmill, I expected to do an easy 5.0 will nothing above 7.5 mph (about 8:00 minute pace). Here is what I actually did:

  • 1.5 @ 7.3 mph w/1% incline
  • .25 @ 7.3 mph w/5% incline
  • .25 @ 7.3 mph w/10% incline – thought I was going to take a lung out that last .5, but made it!
  • 1.0 @ 7.3 mph w/1% incline
  • 2.0 @ 7.4 mph w/1% incline
  • 4.0 @ 7.5 mph w/1% incline
  • 1.0 @ 7.5 mph w/0% incline

I felt good running at this pace and just kept saying oh I will do another couple of miles and even though about doing a half, but decided where I have a race on Sunday, that I would just stop at 10.0. I had plenty left and could have kept going for a lot longer at this pace.

Shoes: Mizuno Elixir 7

Socks: Gray Swiftwick Pursuits. I purposely didn’t wear the over the calf compression socks to see if they really did make a difference or not. They do, my left calf was a lot tighter than it was yesterday when I was wearing the over-the-calf compression socks and after I stopped my legs felt a lot more tired.

Top: Yellow Sleeveless tech shirt

Bottom: Puma compression shorts, Eastbay blue/yellow running shorts

Outerwear:

RunLog Screenshot:

RunLog 1-25-13

Too Cold For Me to Run Outside 1-24-13

Screenshot 2013-01-22 at 15.41.24

Have you ever had that feeling that you really screwed up royally!!!

Well I did the other night I was cleaning out my Google Drive account and somehow I deleted my RunLog Spreadsheet with all my running data, since I returned to running in June 2011.

Oh well, I can easily re-create this year, and I have all of the information in my blog, but the spreadsheet was just a handy way to look everything quickly.

I guess that is why I tend to keep my data in multiple formats and sites. But I still am frustrated by losing that data in that spreadsheet. Life goes on and in a year’s time it won’t really matter.

It was too cold to run 10.0 miles safely outside with the temps around 2-3 degrees and 10-15 mph winds going on when I would have run. I wrote a post about what I think about running outside in frigid temps and you can read it here.

Dad 1-24-13

After my run, I was going to visit dad, so I used one of my free passes I have left from Champions, my old gym in Waterville and abused their treadmills once again.

Nope I didn’t break it, but it didn’t sound none too healthy after the workout I gave it or was it the workout it gave me. I think I sounded better afterwards though. 😉

My workout was as follows:

  • .5 mile warmup at 7.3 mph
  • .5 mile at 7.4 mph – 1.0
  • 4.0 miles at 7.5mph – 5.0
  • 1.0 mile at 7.6 – 6.0
  • 1.0 mile at 7.7 – at 6.11 miles my iPhone flew out of my waist belt and I had to jump off and go get it, which screwed up the stats on the treadmill (it shut off) and I didn’t turn off my watch’s timer, so the time is longer than I actually took for the run. – 7.0
  • 1.0 mile at 7.8  – 8.0 mph
  • 1.0 mile at 8.0 – 9.0 mph
  • .8 mile ladder starting at 8.1 mph and ending at 8.7 mph
  • .2 mile at 10.0 mph for 10 mile total run

Total time on watch: 1:16:57 a 7:42 pace

I actually felt really strong the whole time on the treadmill and didn’t feel like I was really pushing until the last mile. A very good confidence builder for my 4.5 mile race this Sunday.

Shoes: Mizuno Ronin 4 – Did a fantastic job today, they have become one of my favorite shoes, especially on the treadmill.

Socks: Swiftwick Aspire 12. I really notice a difference when I wear these compression socks on my long runs, my legs don’t feel as tired and I seem to recover faster from the workout.

Top: Orange sleeveless tech shirt

Bottom: Puma compression shorts, Nike black w/orange & red piping running shorts

Outerwear: None

RunLog Screenshot: Not until I recreate 2013’s spreadsheet again – over the weekend I guess.

Last Night’s Supper: Cheese Quiche, string beans, apple sauce, rhubarb chutney and water

Breakfast: Black Coffee, 1/3 Cup Oatmeal, 1/3 Cup Blueberries, Flax Seeds, 1/2 tsp cinnamon, medium banana

Vitamins: Simply Right Mature Men MultiVitamin, Simply Right Glucosamine HCI 1500 mg, Swanson High potency Dry Vitamin D-3 – 1,000 iu, Swanson Turmeric 720 mg, Swanson Bee Propolis 550 mg

Breakfast 1-24-13

Lunch: French Fries, Fried Smelt, Squash

Lunch at Angler's 1-24-13

and yes COCONUT CREAM PIE

Coconut Cream Pie 1-24-13