Good Physical Results and a 10.0 Miler – RunLog 11/22/19

Well I made it through my physical, without the intake nurse or doc, getting wound up or attempting push too hard about shots, statins or other meds. Which was a nice change, but having good stats coming in seemed to help my case and choices.

BP – 120/78

Pulse: 55

Weight with clothes: 162 down 6 pounds from last year

Waist: 32

As the nurse said not bad at all for 62.

I gotta admit though that I did interrupt the doc’s spiel about statins based on my blood work from last year and before he got to far along, by saying I will never go back on statins and didn’t bat an eyelash when he locked eyes with me. Once I said and did that, he tapped on the keyboard and moved on.

I guess I am a bit of an outlier because I go with the idea that less is more when it comes to medications – might be better for me and that doctor’s orders need to be researched and thought about before I implement their recommendations.

I have followed this kind of thinking since 2011 and this philosophy has worked better for me than my previous reliance on pills and strictly following doctor’s orders.

My body, my decisions your choices might be a lot different.

Actually, besides that little bit of sidetracking the doc and I got along famously. I didn’t complain about too much and he has been too busy to bother asking more than the standard questions that he has to.

I do have to go back and get my blood work done next week, now that the order for blood work is in the computer.

Even though the physical appointment went well, I still was stressed over going to the doctor’s office. It is one of those things that I know I have to do once a year for the VA and also for my private insurance. I only do it to stay in the system, in case I need to access medical when I do break, cut or screw something up royally on this aging body of mine.

So I needed a run.

Planned Workout Description: Fridays are typically a rest or easy day.

Since Mary and I are going on a road trip tomorrow, I decided to do my long run today and headed over to the Augusta end of the Rail Trail. Something 7-10 miles at around 9:00 minute pace.

Comments: The run itself was one where I just ran comfortably for most of the run. I did pick up the pace and my last mile was the fastest one. I really thought about doing a few more miles, but decided that 10 were enough.

Geese in formation on my run today

Variables that impacted the run: Right hip was bothering a little, it felt more like it was tight and never released than being painful. The left toe didn’t bother hardly at all, since I trimmed the nail and callouses last night.

• Day: Friday

• Type of Workout: Long run

• Course: Augusta Rail Trail 10 Miler

• Distance: 10.03

• Duration: 1:30:55

• Pace: 9:04

• Clothes: adidas socks, calf sleeves, New Balance wind pants, Reebok compression shorts, Avia tech s/s, Gerry l/s tech, Brooks running jacket, North Face gloves, Saucony beanie, adidas ball cap.

Yes, I was overdressed and took off the gloves coming back and unzipped the jacket. I could have worn shorts and been quite comfortable and probably would have been a few seconds quicker.

• Rating (1-4): 2

• Running Streak Day #: 8

• Weather: Overcast, 42*F, feels like 38*F, Humidity 89%, Wind 6 mph SSW. It started to rain right after I did my cool-down walk, so I finished just in time.

Shoes: Mileage (64.2) New Balance Fuel Cell Propel – They did great the entire run.

How did this run move me towards my goal(s)? I needed to run after the doctor’s appointment and I was able to get my long run in today.

Cardio Total: 3.52

Weight: 158 (home scale)

A Couple of Easier Days – RunLog 11/20 & 11/21

Okay, so I didn’t log my run yesterday…it is okay the world is not going to end anytime soon.

Yesterday’s run was a nice 4.0 mile recovery run done by doing laps in front of the house, on a gray day outside.

My time was 37:52 for a 9:27 pace. See I told you it was an easy recovery run.

Today I had planned to go into Augusta and run 4-5 miles depending upon how I felt…


The weather wasn’t too bad (in the 40’s and bit blustery), but when I got to the gym, I had forgotten both my running pants and jacket. Yeah, I could have probably survived in shorts and scrounged up a windbreaker from my backpack in the truck.

However, by that time, I didn’t feel like frig farting around and just went inside to run on the treadmill.

When I got on to run, I still didn’t have a clue on what I was going to end up doing. So I set the speed to 7.0 mph and figured I would go until I got tired of running.

Can you tell I was really into running today?

I did a couple miles at 7.0 mph and popped it up to 7.6 mph and figured that I would do one or two more miles and call it close enough.

I stopped at 3.1 in 25:43. Could I have done more sure, everything felt fine, but I had no interest in running any further. So I figured it was time to shut it down and get back to the house.

One thing I did differently is that I wore the Altra Duo v1 (W) and they do force me to run differently. The first half mile of running in them just felt awkward and forced. Finally, the body realized that I was not running in my Propels and adjusted to the Duos.

Shoes do make a difference in how you run and the slightly different form makes the muscles work…well differently. 🙂

I probably would/could adjust to this pair of Duo’s if I needed to, but at this point I prefer to use them as a once or twice a week tweak my form shoe than my primary daily trainer. They just feel “clunky” compared to the Propels.

Overall a pretty good day, but I have my physical exam tomorrow and I HATE going to the doctor’s office with a passion. Maybe that is weighing too much on my mind as I have imaginary conversations going on in my head about what the doc is going to bitch about this time and that I will most likely ignore and continue to do my own thing…like I have for the past 8 years.

I guess I am getting to be a crotchety off fart.

New Balance Fuel Cell Propel – 50 Mile Review

This post was written for and first appeared on by Harold Shaw.

How I got them: The New Balance Fuel Cell Propel were a personal purchase through Amazon.

What are these shoe’s purpose in my rotation? The Propels have become my primary daily trainer. I use them for long, recovery and easy runs.

Short Version

The Propels have done everything I have asked of them so far.

The only negative that I have about them is I would like the front of the shoe to be less tapered and little more rounded like the Beacon. Because I do experience a little discomfort while running in them due to the taper and an ingrown toe-nail on my left big toe.

Other than that minor complaint that is more me than the shoes, I love them.

They are comfortable, have the cushioned feeling that I have been looking for, decent traction in a variety of conditions and while I primarily use them more as a daily trainer, the Propels can zip right along if I want to pick up the pace. Though I have other shoes that I would pick to run faster for me in before the Propels.

I was very impressed with the ride, fit and feel of the Propels through my first 50 miles. Now to see how they do over the next 150, which usually is the make or break point for me.

Long Version

Stats (if you think they are important)

Heel Height – 27mm

Forefoot – 21mm

Drop – 6mm

Published weight size 9.0 – 9.2 ounces

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

• From my first 7.0 mile run in them to my 4.0 mile recovery run today, they have done what I wanted.


Size: These are size 8.0 D and fit the way that I like my shoes to fit.

I have been measured on the Brannock Scale as having size 7.5 feet and have a Tailor’s Bunionette on my right foot that complicates my fit issues significantly.

Realistically, I have never been able to wear anything comfortably less than an size 8.0 in running shoes and typically find that 8.5D are my best starting point and sometimes a size 8.0 or 8.5 2EE fit even better.

Are they comfortable? I have found the Propels to be extremely comfortable and the only issue is that due to an in-grown toenail on my left big toe (which I have problems in other running shoes as well), the front taper of the shoe causes some discomfort.

However, on my tough to fit right foot with its Tailor’s Bunionette I have had zero issues with it bothering because it is too narrow or an overlay pressing against it.

I like the design of the rear of the shoe, my achilles area do not rub at all and I have not had any issues with heel lift, which can be a problem with my narrow heels.

Yes, they are comfortable.

Feel (different from fit)

The feel is a softer feel, but not at least in my opinion marshmallow soft. It cushions the landing, but it is more like a softer deceleration than a mushy landing. In many ways the Propel reminds me a lot of the Clifton v1, but has a more stable and refined ride.

• The Propel has a very smooth heel-to-toe transition pretty much on par with one my favorites the Pearl Izumi N1 v2. I usually land with a heel first stride and strangely with the Propel, the wear pattern indicates more of a mid foot landing??? Not sure what is going on there, but either way I am not slapping the ground and am very quiet when striding.

While I can run fast for me in the Propels, I prefer to use them for slower paced or recovery runs where the cushioned feel is more what I am looking for.


I like the more multi-purpose outsole that the Propels have. They will never be confused for trail shoes, but I would not hesitate to take them on groomed trails, light snow, rain or slimy dirt roads and feel confident about remaining upright. In deeper snow, more technical trails or mud they will not do well and I have better choices.

• I hate it when a shoe’s outsole collects rocks/pebbles and it is a consideration when I buy new shoes. Since I run a lot on dirt roads and we are in the midst of recovering from a series of ice, rain and re-freezing, so the local town crew has been putting down a LOT of sand on the roads.

Which in many shoes causes lots of little pebbles/rocks to get stuck in the outsole and after today’s run, as you can see in the photo there was very little evidence of rocks/pebbles getting stuck in the insole

• Is there apparent wear, where? Surprisingly, there is more wear in the midfoot area than in other shoes I have worn in a long time. The toe-off area is a normal wear area for me, so I was not surprised by the wear there.

However, it seems as though there is more wear on the outsole than I would expect or like for only 50 miles.


The tongue has just the right amount of cushioning in them so that I do not feel lace bite or soreness on the top of my feet.

• I have worn the Propels on the treadmill and didn’t notice my feet getting unusually warm, but I have a feeling that during a hot/humid summer day they might be a bit warm.

However, for running in the Fall/Winter/Spring, they seem to be just right for me. Not super warm, but warm enough plus there is enough room to wear thinner merino wool socks comfortably.

There is some stretch to the upper and after 20-30 miles I noticed the upper had formed around my foot and were much more comfortable than when I first started wearing them.

• Noticeable wear – there is no noticeable wear on the upper, but I am typically very easy on uppers – other than getting them pretty dirty from running down-back or in crappy weather.

• The laces on the Propel are good, I usually have to change out the laces on most shoes because they are too long or won’t stay tied. I have kept the stock laces in and have no plans to change them out.


What colorways are available? While I got the gray/black colorway – not my favorite colors, but they are pretty classy looking. The dirt just let’s others know that they are actually bing used as running shoes. 🙂

There are some brighter colors and I can see me looking for a brighter pair next time.


The Propel was just released a few months ago and is readily available online and in running shops (that carry them). As new as they are, I am starting to see them for up to 50% off on some sites already.

The Reality is That

The New Balance Fuel Cell Propel is quickly becoming my go-to shoe for any run that I am not going to run faster for me. They have the right amount of cushion, feel comfortable and fit me well.

Would I get them again? Yes, in fact a pair of yellow/green/white New Balance Propels in a size 8EE showed up on my steps this week as a Christmas present from Bennie. He knows a good thing when he sees me wearing them all the time.

In my opinion the New Balance Fuel Cell Propel are doing everything that I have asked of them through their first 50 miles.

I can’t ask any more of a pair of running shoes. Now to see what my opinion will be at 200 miles.

Disclosure of Material Connection: The New Balance Fuel Cell Propel that I wrote about in this review were a personal purchase through Amazon. The opinions I have expressed are my own and your experience with the product might be different than mine. 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.”

6 x .50 Repeat & Strides – RunLog 11/19/19

Another gray day outside with periods of rain and temps in the 30’s – yeah, just a wonderful day outside. It is Tuesday, which is my go faster day, so I had planned on doing a treadmill run, which was just as well.

Planned Workout Description: Something faster at 5K (sub 7:00 minute pace) on the treadmill.

Comments: On the way in I was debating with myself on which/what kind of faster workout I was going to do. By the time I got to PF, I had pretty much decided on 6 x .50 @ 8.6 mph. However, while warming up I almost changed it to a 5K time trial, but when I got to the end of the warm-up I went with my original plan.

After my usual pre run warm up, I did use the foam roller on my legs and hip stretches, which seemed to help with the hip issues I have been plagued with for so long. So I might start doing that a bit more often.

1.0 @ 6.7 mph – warm-up

6 x .50 @ 8.6 mph

All .25 recovery repeats were at 6.7 mph.

The first couple were not a problem. Number 3 was okay, but the last three repeats were tough and I had to play mental games to get through to the end of the workout.

When I finished that last repeat, it felt good!

I usually don’t have the mental toughness to get through the entire workout as planned and wimp out at the end and change the workout to something a bit easier.

Today I didn’t.

After I got done the planned workout, I was at 5.25 miles, so I did a quarter mile recovery repeat and then did 4 x .10 @ 9.2 mph plus to get to 10K

Variables that impacted the run: None

• Day: Tuesday

• Type of Workout: Intervals at race pace or faster

• Course: Planet Fitness Treadmill – Augusta

• Distance: 6.2

• Duration: 48:14 — This my 2nd fastest treadmill 10K Since I turned 60 and only missed my best time by a couple of seconds. What is really good was that it was done during a pretty structured workout, where I didn’t vary from the slower warm-up and recovery periods.

• Pace: 7:47

• Clothes: adidas socks, calf sleeves, Reebok compression shorts, Skora shorts, CMS tech s/s t-shirt

• Rating (1-4): 4

• Running Streak Day #: 5

• Weather: Indoor

Shoes: Mileage (36.4) New Balance 1400 v6 – This is the type of running that the 1400s are designed for and they did great during the entire run. I have confidence that I can run any race in them and do well up to a half marathon. Now to get that 30 mile review done.

How did this run move me towards my goal(s)? Being able to run a good 10K and stay within the workout parameters gives me a bit more confidence to be able to run a good 10K.

Cardio Total: 3.22

No Bloodwork, Treadmilling and Screw Shoes – RunLog 11/18/19

One of those days where too many little thing just don’t work out quite right.

First up I thought that I had to go over to Togus today for the Vampires to take blood to have the labs ready for my physical on Friday. I have done this same thing for the past 7-8 years without any glitches or calling ahead.

Ummm Houston we have a problem…I got to Togus at about 7:20 this morning fasting and needing to pee like a race horse and sat and waited until 8:00 (another new thing – they used to open at 7:00 AM). When I finally got to sit in the chair, ready to be poked with a needle (one of my least favorite things), she suddenly told me I didn’t have an order for blood work.

She couldn’t do the draw and blood work without the Doc’s orders and even though I showed her the appointment slip – not in the computer – no can do. I knew it wasn’t her fault and while I was a little frustrated, I wasn’t upset either. These kinds of things don’t bother me like they use to. It is more a minor annoyance than anything.

It didn’t really surprise me since another Vet had come out because he hadn’t had an order for his bloodwork and I had joked with him I would be next.

I was.

Oh well, the young lady kind of indicated without actually telling me that there had been a change of policy and until you see the doc, they don’t automatically order bloodwork anymore. Not a big deal, but it would have been nice to have known this prior to driving over to Togus for no reason.

Poor communication on their part and poor assumption on my part that they would have the same procedures in place this year (like automatically ordering bloodwork for a physical exam), especially with all the changes that the VA has undergone in the last year.

Oh well, Friday I get to talk to the Doc and have fun during my physical.

BTW I did stop on the way out of the lab and after I that I was a LOT more comfortable. Hehehehe

There were a couple of other small things, but that did warrant writing about.

It was misting and the temps were 29*F while walking the dogs, so I decide not to tempt fate and went and ran on the Planet Fitness treadmill.

Planned Workout Description: Comfortable 5-7 Miles

Comments: I set the treadmill to 7.0 mph and for 3.9 miles I just trotted along. I did try out my old Garmin 310 XT (because it was so accurate on the treadmill when I used it before) and remembered after the first mile that it needed the Garmin footpod (that I lost) to work on the treadmill. Guess it is time to get rid of the old ponderous workhorse.

I did 6 x .10 at least 9.2 mph with .10 recovery @ 7.0 mph. Those felt quite good and actually my last one was a lot faster and that one actually felt smoother than the ones at 9.2 mph

Variables that impacted the run: Freezing drizzle outside, playing around with the Garmin 310XT,

• Day: Monday

• Type of Workout: Comfortable pace

• Course: Planet Fitness Treadmill

• Distance: 5.0

• Duration: 41:22

• Pace: 8:16

• Clothes: New Balance socks, calf sleeves, Brooks Shorts, Reebok Compression shorts, tech s/s shirt,

• Rating (1-4): 3

• Running Streak Day #: 4

• Weather: Indoor

Shoes: Mileage (50.1) New Balance Fuel Cell Propel – They did just fine, although my left big toe has an ingrown toenail that rubs just a bit, nothing serious, but enough to be a distraction. They now have more than 50 miles and it is time for a quick review.

How did this run move me towards my goal(s)? More miles on the legs and now I can get rid of one more piece of old technology that is no longer needed.

Cardio Total: 2.41

Non Running Comments: This evening, since we seem to have more ice events around here lately and I have already fallen on the ice once this year. I figured that I needed put together my screw shoes for the winter.

I like the hex head screws with a slot – they just seem to provide more grip than other systems or screws that I have used. They work better than trail shoes or all the slip on things that you can put over your shoes. I am too cheap to buy a pair of running shoes with carbide tips in the bottoms – maybe someday, but these work pretty good for me and the price is right $3.99 for the screws at Tractor Supply.

Each year, I pick out a pair of thick soled shoes that I don’t plan on running in again regularly and make them into screw shoes.

This year’s victim…errr volunteer was a pair of old Altra Torin 3.5’s that I had turned into my lawn shoes, but seemed perfect for wearing wool socks and having sheet metal screws in the outsole.

I walked with Bennie down-back this morning and if I really had to I could run there, but since I don’t bounce as well as I once did, as long as I don’t have to, I won’t. Too much ice to play on for my tastes.

While the roads by the house are pretty much clear, with just a couple places where you have to watch out for icy patches. However, if you need to get off into the shoulder due to traffic, things can get dicey pretty quickly.

So even though the roads are clear, I still hesitated running out here, due to the lack of safe shoulders to run on if I needed to.

Planned Workout Description: Easy 5-6 miler

Comments: I really thought about heading into Augusta and running from Planet Fitness, but decided that I needed to get the run done, so I ran from home.

Everything was going as planned, until I got down where the St. Bernard lives. He as usual was off-leash and the owner can’t control him. He is no longer a puppy and weighs more than I do and is very intimidating.

The St. Bernard came bounding out and was huffing, chuffing around me. I told the owner, if he makes any attempt to bite or get aggressive, I would pepper spray him and reached in my belt pouch and got my spray out.

That got the the owner’s attention very quickly. I explained in no uncertain terms that I was not happy and that they needed to get their dog. Instead of just calling to it, she rushed to get her dog. I told her I was tired of having her dog come out in the road at me like that and the next time it happens to my wife or me, I will be calling animal control.

I also let her know that I would be coming back through in 15-20 minutes and I didn’t want to encounter her dog again. I got “The Who to F#$k are you to tell me what to do!” look, which I ignored and got back to running.

Actually, I thought I was nice in view of the circumstances. I didn’t swear at her, I called her ma’am, but I was firm and very direct when I was talking to her about her dog and what I would do, if it got aggressive with me and what I will do next time, if there is one.

Other than that it was one of those easy runs where you just plug along, do the miles and enjoy the run. I did meet another person walking their dog (twice), but it was on a leash and we waved at each other while the dog tried to go run with me.

Oh yeah, when I went back by the St. Bernard’s house, he was not out and neither was the owner. I kind of figured that I would be dealing with the husband after “talking” with his wife earlier, but thankfully no one bothered me.

Variables that impacted the run: Chilly, St. Bernard encounter,

• Day: Sunday

• Type of Workout: Easy

• Course: Pepin 5.0 Miler

• Distance: 5.09

• Duration: 46:54 (take-off about 30-40 seconds for the St. Bernard encounter. It sure did feel like it was a lot longer. 🙂

• Pace: 9:13

• Clothes: Adidas long socks, calf sleeves, New Balance running pants, Reebok Compression shorts, Reebok s/s tech tee, l/s tech tee, Asics Beanie, Adidas ball cap, running mittens

• Rating (1-4): 2

• Running Streak Day #: 3

• Weather: Clear, 25°F, Feels like 25°F, Humidity 54%, Wind 3mph from NE

Shoes: Mileage (47.0) New Balance Fuel Cell Propel – Did every thing that I wanted again.

How did this run move me towards my goal(s)? More miles on the legs

Cardio Total: 3.92

Kicksology by Brian Metzler

Kicksology is a book that I have wanted to read since I first read about it on Facebook a little while ago. So when I got a chance I ordered as a personal purchase and got it in this week. It took me just over a day to read it from cover-to-cover.

Running shoe geekery is something that has afflicted me for far too many years. Sometimes I think I run more to check out all the different running shoes than I do to train for any running event or race. If you don’t believe that think for a second, I have run in one race in 2019 and have run in more than 20 pair of running shoes this year.

I think that says about everything.

So when I saw that Brian Metzler (who’s running shoe reviews I have read so often) was writing a book on running shoes, I knew it was one that I had to read and add to my collection.

Did I enjoy it? Absolutely, it gave me the rest of the story from an insiders view point. Which as a complete outsider to the running shoe industry, but someone who loves running shoes was pretty cool.

As you can see by the table of contents, he does cover a lot of ground. While some of the contents of the book I was sort of familiar with having read “Born to Run”, “Shoe Dog”, along with a bunch of other books, magazine articles, having met/talked with Golden Harper and just having been a running shoe geek from the 70’s, made the book a must read.

Brian brought more of the back story and tied a lot of the loose ends together that I had always wondered about. His insider’s view and knowledge of the shoe industry gave me insights into some of the why’s, while at the same time giving me a chance to remember a few things that I had forgotten about.

Like Hersey’s custom shoes, I came within dropping a big envelope in the post office box of having a pair made for me back in the mid 80’s, but balked at the last minute due to the high cost of custom made shoes. I wonder how it might have changed my running if I had gone ahead and put that envelope in the mail to get a pair of running shoes that actually fit my hard to fit feet?

Probably a bit differently I would love to surmise.

The other big thing that I am taking from the book is how much hands-on work is required to create a running shoe. I knew that it was labor intensive, but to have a consistent product with that many things having to come together is a testament to the actual people who physically put together my running shoes.

I have a lot more respect for the amount of work it takes to create, produce and get my running shoes to me at a price that is usually pretty reasonable for the amount of work involved.

The reality is that

There is a lot of information on how running shoes have evolved over the years and a lot more I could write about, but instead I encourage you to get the book and read it for yourself, especially if you consider yourself a running shoe geek.

I will end with a comment by Brian at the start of the book that just stuck with me, because I find myself doing this whenever I am out and around people wearing running shoes

“Truth is, I can’t help but check out what kicks the people are wearing.”

Yeah, I do look to see if I can tell what running shoes someone else has on…I guess that is a sign of a running shoe geek.

Good book and one I heartily recommend reading if you have any interesting in running shoes.

A Real Long Run – RunLog 11/15/19

I run more for pleasure now and running outside when the temps are below freezing, the wind is howling, too much ice or snow greets my footsteps, just is not something I choose to do very often anymore.

Not fun to run on this stuff, but at least the roads were decent when there wasn’t traffic

There is no need for me prove my bonefides as an all season runner and there is much more to say about staying safe and uninsured over the course of a winter.

This point was driven home painfully for me yesterday, while walking in the driveway with Bennie, I suddenly found myself headed down to the icy ground. Somehow my left hand landed under me and for a few seconds the pain was pretty excruciating.

I was almost sure that I had broken my wrist. I laid there for about 30 seconds collecting myself, while Mary was asking if I was okay.

Luckily, the pain started to subside this morning and was able to move it all around, so I was pretty worried about how much damage I had done to myself this time.

The wrist definitely hurt and while I felt good enough to finish Bennie’s walk, it was still pretty damn sore. Overnight it was still bothering a bit. I kind of figured at around 2:00 AM that I would be headed over to Express Care to get an X-Ray. No I don’t take pain-killers very often, and I didn’t yesterday, so I had a pretty good idea of how much it actually hurt.

However, when I woke up the wrist snapped and felt a lot better, so I decided to forego the X-Ray. Even so I still can’t put any weight on it, but I am pretty sure that it ain’t broke because I chipped ice, spread sand in the driveway and worked around the house without too many problems.

So I dodged one this time, but at the same time, this is also why I have become more judicious about when I run outside now. Snow covered ice is something I avoid whenever possible.

Planned Workout Description:

Usually Friday’s are my easy or rest day, but since I did that yesterday (ending my 20 day run streak) and when I looked at the weather forecast – it’s going to be a wee bit chilly on Saturday, I decided to do it today.


The weather today was reasonable, but running around the house due how narrow the roads are and the amount of ice/snow/slush on the sides and down-back made it unsafe for me to run more than laps in front of the house. No way I was going to do that for a longer run.

So I went into Waterville for my run. It has wider roads and usually is plowed a little better than Sidney and it has more cut-off places to get back to the truck if I run into issues.

Today’s run was not anything really earth shattering, when running during winter weather, you have to be a bit more flexible around what days you do your different runs. The weather does play a huge factor in what I do outside for running at this point in my life.

This was not supposed to be a fast run and I had to keep reminding myself to stick to the plan. I just wanted to keep running slowly and keep going.

I did have pit stops in Winslow and Colby, it is strange how running gets things moving like that.

I do have to admit that I was glad when the run was over, I was pretty well toast. It felt good to get over double-digits again, but I have to start doing it more often. The 7-8 mile runs are okay, but there is something about the longer runs that gets the old body actually working.

However, my Garmin screwed up and didn’t record the workout correctly, so I didn’t get splits or those wonderful graph, but I got the important stats.

Variables that impacted the run: The roads in Waterville were better than Sidney, but they still were not great and gave me a lot better idea of how the Propels will work, the wind was a more a factor than I thought it would be and I overdressed.

• Day: Friday

• Type of Workout: Long Run

• Course: JFK Hannaford – Winslow – Colby Loop

• Distance: 11.01

• Duration: 1:43:44

• Pace: 9:25

• Clothes: Adidas socks, calf sleeves, Adidas running pants, Reebok compression shorts, tech s/s shirt, tech l/s shirt, Brooks orange running jacket, Asics beanie, Adidas ball cap, running mittens

• Rating (1-4): 2

• Running Streak Day #: 1

• Weather: Partly cloudy, 43*F @ Fred’s Coffee, Wind stronger than I thought out of the south

Shoes: Mileage (37.0) – New Balance Fuel Cell Propel – The left big toe had a few distracting moments, but otherwise they did everything that I wanted during my long run

How did this run move me towards my goal(s)? Long run

Cardio Total: 2.78

Weight: 156 A/R

Brrrr means Treadmillin – RunLog 11/13/19

When I looked at out thermometer while I was getting ready for Bennies first walk, it said 6*F, I had already looked out the window and saw how much the tree limbs were moving, so I knew the feels like or wind chills were sub zero.

This is what the Accuweather app was telling me as the “official” temps.

Welcome to Winter only it is supposed to still be Fall. Oh well, January weather in November is the new normal.

In other words Brrrr.

Yeah, Bennie and I cut that walk pretty short. Based on that walk, even though it warmed up a bit, it was below my run outside temps. Plus the roads were still a LOT too icy out where I live to attempt running on them for an old fart that doesn’t bounce too well.

Planned Workout Description: An easy run

Variables that impacted the run: Feeling a bit tired after dealing with all the outside stuff yesterday. There is just something about extreme cold that takes something out of me more and more as I get older. So even though I was running on the treadmill my motivation was not what I would call overwhelming.

Comments: I got on the treadmill, set it to 6.8 mph, ran 4.0 miles, walked .30 for a cool-down and did my foam roll routine after the run.

In other words, an easy run, where I got the miles in.

• Day: Wednesday

• Type of Workout: Easy run

• Course: PF Treadmill

• Distance: 4.0

• Duration: 35:08

• Pace: 8:47

• Clothes: black ankle socks, Reebok compression socks, Brooks shorts, Avia tech s/s shirt,

• Rating (1-4): 2

• Running Streak Day #: 20

• Weather: Indoor

Shoes: Mileage (26.0) New Balance Fuel Cell Propel – They did great, no issues and I did not really think about the shoes, which is what I want to do.

How did this run move me towards my goal(s)? Even though I had very little motivation to go run this morning, I still managed to head to Planet Fitness and do 4.0 miles.

Cardio Total: 2.16

Non Running Comments: It is going to be a long winter.

I did get in the book Kicksology by Brian Metzler this morning and have gotten about half-way through it. I am enjoying it.

Treadmill Progression and Strides – RunLog 11/12/19

Well the first snow of the year is history and I went 5 rounds with a roof rake and the roof would have won by KO, except I was saved by the bell.

Okay what happened? We got a bit of rain with the snow and it was forming an ice dam at the edge of the roof, so I got out the roof rake to knock off the ridge. While pulling hard against a ridge out back, it suddenly let go and wacked me square on the chin.

That one took me to my knees and I know that I exceeded the 10 count before I got back up. I haven’t been hit that hard in over 40 years!!!

I did stagger back to the corner and came back out and wacked the hell out of the remaining ice ridges, without further injury to the chin, body or ego. Although when I walked to catch up to Mary & SD2 who were walking the dogs, she did ask why my face was all bloody.

She laughed when I told her the story of the defending my roof raking championship. Hehehee

Planned Workout Description: A faster paced workout in the New Balance Fuel Cell Propel – to see how they respond on the treadmill and at faster paces.

Comments: When I got on the treadmill, I really did not feel like doing a 5K time trial. I had been outside playing with a snow scoop, roof raking and walking on ice covered roads. So I figured I would do something faster, but not the original plan.

So I started out at faster than usual warm-up pace and figured out today would be a good day for a progression run and hard strides.

  • 1.0 mile @ 7.2 mph
  • 1.0 mile @ 7.3 mph
  • .50 @ 7.6 mph
  • .50 @ 7.7 mph
  • .50 @ 7.8 mph
  • .40 @ 8.1 mph
  • .10 @ 9.3 mph
  • 4 x 1.0 @ 9.3 mph with rest intervals @ 7.2 mph
  • .10 @ 10.1 mph to finish up

Actually going through the first 4.0 miles I was feeling a LOT better than I thought that I was going to after the “fun” morning that I had.

While doing the strides, it did take me a few seconds to figure out how to run that fast in the Propels, but once I did they handled the faster than I will run in a race paces quit nicely

I gotta admit that I sweat like a stuck pig during this workout and was ready to stop when I hit 5.0 mile mark on the treadmill.

Variables that impacted the run: Storming outside so had to do scooping and roof raking (see story above), sore chin and walking a couple of miles on icy roads

Day: Tuesday

Type of Workout: Treadmill Progression Run with 6 x strides at the end.

Course: Treadmill

Distance: 5.0

Duration: 38:24

Pace: 7:41

Clothes: NB socks, Compression Sleeves, Skora shorts, Reebok compression shorts, NB singlet

Rating (1-4): 4

Running Streak Day #: 19

Weather: Indoor – outdoors sucked too much to even think about running outside – too much ice for me to stay upright.

Shoes: Mileage (22.0) I got to use the Propels on a faster treadmill run and they did everything that I wanted from them. They did not bother my right foot at all and when I did the faster strides, once I figured out how to run fast in the Prpels they were fine.

Very impressed with them so far, only change I would make is to lower the ankle side wells a bit and make the toe box more rounded like the Beacons. Otherwise, I like the cushioning and how well they respond when I do want to run faster.

How did this run move me towards my goal(s)? It showed me I can run a treadmill 7:30 to 7:40 pace and not have it kill me. Then I ran the strides a bit faster and felt fine.

I did learn that while I can run faster in the Propels, that I would prefer to run faster in my Zoom Fly SP or 1400 v6, both of which just feel faster underfoot and I don’t have to focus as much on running faster.

Cardio Total: 3.01

Non Running Comments: With the storm today, I started my winter chauffeur duties for SD2, she doesn’t do well in crappy weather driving. It does take a bit more out of me than it used to, but hey it is part of the deal of living in Maine.