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 1-30-13


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

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


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


Coconut Cream Pie 1-24-13

Wimped Out and Did Another Treadmill 7.0 Miler

Bennie 1-13-13

Yes – I admit it, I wimped out and instead of running outside today, I ran on the treadmill down at my gym.

Let’s back up and talk about why. I took Bennie for his walk this morning about 9:30 A.M. and it was still 6F degrees with a 5-10 mph wind, so it was COLD.

We got a half-mile into the walk and Bennie looked up at me – as if to say, “this is stupid, I’m not going any further” and turned back up Steven’s Hill. I couldn’t argue at all with him, because even though I was wearing a face mask, my eyes were watering and the eyelids were freezing together and I had to keep wiping to keep them clear.

When we got home, I decided that running in those conditions for any time, just wouldn’t be fun and decided to run at the gym. Yes it was supposed to be a day-off, but I just felt as though I needed to run, so I did.

My treadmill run was as follows:

  • .20 mile @ 7.3 mph
  • .80 mile @ 7.5 mph
  • 1.0 mile @ 7.6 mph
  • 1.0 mile @ 7.7 mph
  • 1.0 mile @ 7.8 mph
  • 1.0 mile @ 8.0 mph
  • 2.0 miles of ladder starting at 8.1 mph and finishing at 9.6 mph

Total time: 52:39, just over a 7:30 pace

It was a TOUGH last 2.0 miles, especially that last mile. It took a lot of focus and effort to finish this run. However, nothing hurt and I felt good. Yes I was breathing hard at the end, but that is what I wanted. I have decided that I enjoy running in shorts and a tshirt, instead of bundling up and suffering through the miserable cold.

Then I cooled down with a .5 mile walk at 3.6 mph.

Shoes: Mizuno Elixir 7

Socks: Swiftwick Black Sustains

Top: Yellow tech top

Bottom: Coast Guard Running Shorts. I forgot my compression shorts so I had to run with my underwear under the unlined shorts. Usually this causes significant chafing, but since I have lost so much weight, it has become much less of a problem. I used a little BodyGlide and ran all 7.0 miles without any chafing.

Outerwear: None

RunLog Screenshot:

Screenshot 2013-01-22 at 15.41.24

Last Night’s Supper:


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

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



Shortened Interval Treadmill Workout 1-21-13

Daddy Os

Like they say not all your workouts are GREAT! Today’s was an example of this.

I didn’t eat before going to the gym today and I have found that I need to eat before I run and that was re-emphasized this morning – along with something else.

I was just getting into the second interval of my planned 12 when that “feeling” hit, yeah you know the one where you go “oh crap” and know that you have to. I was able to get 2 more fast quarters done and then held on – so to speak for another 2.0 miles at a steady 7.5 mph (any faster and I would have had to stop). When I got to the 5.0 mile point there was no choice other than to stop running and head for the locker room.

  • 1.0 mile @ 7.3 mph
  • .25 mile @ 9.6 mph
  • .25 mile @ 7.3 mph
  • .25 mile @ 9.6 mph
  • .25 mile @ 7.3 mph — 2.0 miles
  • .25 mile @ 9.6 mph
  • .25 mile @ 7.3 mph
  • .25 mile @ 9.6 mph
  • .25 mile @ 7.3 mph
  • 2.0 miles @ 7.5 mph
  • Total time 38:26 for 5.0 miles

I just felt tired the entire run and very uncomfortable for the last 2.5 miles, but it was a good learning experience to learn more about my body and how it reacts on an empty stomach and how I can run when I am uncomfortable, due to bodily functions.

Shoes: Mizuno Ronin 4

Socks: Swiftwick Vibes

Top: Red sleeveless tech shirt

Bottom: Nike Running Shorts (no compression shorts, just Body Glide)

Outerwear: None

RunLog Screenshot:

RunLog 1-21-13

Last Night’s Supper: Minute Steaks, Baked Potato, Garden String Beans, Red Wind

Breakfast: Dunkin Donuts Regular Coffee, Veggie/Garlic Bagel and Cinnamon stick pastry from Bagelamania

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

Lunch: Sausage Gravy on Biscuits, Homefries, 2 sausage, black coffee

Lunch 1/21/13 @ Daddy O's

We ate at one of my favorite places to eat – Daddy O’s in Oxford – great food and service every time we have eaten there.

Be positive, be strong and keep smiling – great things can happen :-).

5.0 Mile Notta Road O/B – 1-20-13

I wanted to run a pretty easy run today, so I decided to do Notta Road O/B which meant about 2.5 miles of running on white ice.

That meant going pretty slow when I was running through those parts of my run and focusing on lifting my feet, instead of toeing off like I usually do. Just a bit of form work.

The run was nothing special and it was just putting the time in, I thought about doing 9.0 a couple of times to get 40 for the week, but I am not trying for high mileage right now, so it would have been more for my ego than anything. I am glad that I turned at Notta Road and just did the 5.0, it was enough.

One thing that was kind of humorous today, was that TheWife fixed a dog sweater for my stepdaughter’s dog and we tried it on Bennie – he was not impressed – no not at all.

Garmin Stats Screenshot

Shoes: Mizuno Elixir 7

Socks: Swiftwick Aspire 12

Top: Black Nike Pro combat s/s compression shirt, Brooks L/S white tech shirt

Bottom: Black Wind Pants, Black Nike Pro compression shorts

Outerwear: Orange Frank Shorter Running Jacket, HiVis Converta Gloves, HiVis Brooks ballcap

RunLog Screenshot:

Tough Treadmill Workout – 1-14-13

This morning I ran on the treadmill at the gym – I should have waited an ran outside in shorts this afternoon! It was 56 degrees and sunny – a GORGEOUS day out there and I didn’t get to run in it.

Instead I went truck shopping and found a 2011 Ford Ranger Sport, that I really like, gonna think on it over night and decide tomorrow, whether or not to get it. Thinking I am leaning in that direction.

However, this morning it was still pretty foggy and miserable out there when I ran on the ‘mill.

Below is today’s workout:

  • 1.0 mile @7.3 mph
  • 0.5 mile @9.1 mph
  • .25 @ 7.3 mph — 1.0
  • .25 @ 9.1 mph
  • .25 @ 7.3 mph
  • .25 @ 9.1 mph
  • .25 @ 7.3 mph — 2.0
  • .25 @ 9.1 mph
  • .25 @ 7.3 mph
  • .25 @ 9.1 mph
  • .25 @ 7.3 mph — 3.0

At this point I started to really feel how sick I had gotten, my heart rate was in the 170’s and hadn’t come down during my slower quarter, so I decided to stop my interval workout and see if I could just get to 7.0 miles.

  • 0.5 mile @ 6.5 – I felt better after slowing down – heart rate got back in the 140’s where I expect it to be.
  • 0.5 mile @ 7.4 — 4.0
  • 1.5 mile @ 7.5 — 5.5
  • 1.25 mile Ladder starting at 7.6 and ending at 9.0
  • .25 @ 9.1
  • .1 @ 7.3

Total: 7.1 miles completed.

I really felt bad after the 3.0 mile point and had to slow it down, once I gave myself a little extra time, I felt pretty good, but I could tell that my stamina for faster-paced running has been affected by having been sick for so long. It was a tough run, but I got through it and felt good after I was done.

After finishing my run, I did an upper body weight workout and 3 leg exercises, before I gave up and went to do my stretching and foam roller. I was toast and felt like crap for a while.

Yep I did too much today 1-12-13

Yes I did too much today, but that is just who I am sometimes. I know that I shouldn’t have run 7.0 miles this afternoon, especially after not running for the last 3 days because of the flu and feeling like crap right up to stepping on the treadmill. However, I just “had” to get out of the house and do something and for me today that was running on the treadmill.

It is strange how that when I am running on the treadmill, I don’t feel too bad even when I am running faster for me, I was able pick the pace up fairly well and the last 1.5 miles was a ladder up to 9.0 mph. No I didn’t feel great while I was running, but I wanted to just keep moving and see if I pushed it, if I could knock this bug out of me.

The only thing that I accomplished was after I finished, I felt completely drained and about all I could do was roll around on the foam roller.

I also know that I was not impressed with the PureFlows at all today. My feet were not comfortable in them and as I started to run faster my right foot felt like it was falling asleep. I didn’t know if I would be able to complete the run. I am not sure of why they felt so bad, but I do know, I wasn’t happy with them at all.

RunLog 1-12-13

I was able to add 16.3 additional miles of running and walking to my #ChillyChallenge totals for Team Escapes this week even though I was sick. I walked every day even when I was sick, even though I didn’t run.