This week’s running – 27th November to 3rd December 2017

winter_is_here

Wowza! Who turned off the heating???

5k recovery

Whilst I still loathe running in the heat, I now seem to have lost my ability to endure the cold. Most of my runs in the second half of November have seen me wearing tights, which is no bad thing as I need to keep my calves warm to prevent any regression of my Achilles injury anyway.

Running at a gentle recovery pace, having as little exposed skin as possible was certainly welcome!

Here’s the Strava data for this run.

4 x 1km at half marathon pace

Originally in the P&L Faster Road Racing book, this session was down as 6 x 1km; fearing for my weakened Achilles from the cold, I softened the session to just 4 x 1km reps at target half marathon pace. And do you know what? I don’t think it needed softening at all!

The effort felt completely manageable at all times, in spite of running into the wind, and I could have comfortably completed the original default session as depicted in the book. There was actually enough canal towpath to complete one more 1km rep, but I decided against tempting fate. I’ll either return to the default 6 x 1km configuration, or will switch to 4 x 1 mile reps – both sessions will have me running at pace for a similar amount of time, with the former being the easier format of the two with more frequent recoveries.

Here’s the Strava data for this run.

5 mile run-commute

AKA the Nike Vomero 12 initial thoughts run! What better than a slow paced plod home from the city centre to test a new pair of shoes?

I’ve been a fan of Nike’s venerable Pegasus shoes for quite a few years, starting with the 28, and 2015’s 32 being my favourite iteration. Praised for being the Jack-of-all-trades running shoe, it really did cover most bases for me, from recovery runs all the way up to slower-paced tempo runs (only just). Sadly, Nike has been on a trajectory for some time to get the Pegasus feeling faster and faster, namely by firming up the feel underfoot from version 33 onwards. Version 34, after some 200 miles, has left me unimpressed; the firmness, especially in the cold, is not particularly comfortable to run in apart from at faster paces.

So, what’s a guy to do? I like the fit of Nike shoes and I get a nice 20% discount courtesy of Lis’ education establishment association, so I’ve tried my hand (foot?) at their cushioned shoe – the Vomero 12.

Initial impressions are positive. It’s a physically chunkier and heavier shoe than the Pegasus, but the cushioning underfoot is plush with a touch of responsiveness still present. These days, I’m very firmly a runner with specific objectives for each run of the week. Recovery run? I won’t be running fast, so cushioning is needed and welcome. Threshold run? I’ll stick a pair of tempo or race shoes on. The Pegasus’ Jack-of-all-trades approach no longer gels with my training workflow. Rumour has it that version 35 will feature Nike’s miracle ZoomX foam, borrowed from the Vaporfly 4% shoes; I may be persuaded to return to the Pegasus if so, but otherwise it’s now the end of what has been a beautiful partnership.

Here’s the Strava data for this run.

9 miles from work

Brrrrr! The first 10-15 minutes were bracing, to say the least!

Running from the office for home in Kings Heath almost always means I’m running into the wind, which is incredibly challenging when it’s bitingly cold. In a bid to stay warm, and somewhat counter intuitively, I ran faster than I normally would to generate more heat; as I ran faster into the wind, the wind-chill had a greater impact and took increasingly more body heat away from me! You can see the dilemma I faced…

Here’s the Strava data for this run.

Cannon Hill parkrun

All the work at lactate threshold pace seems to be paying off, as I felt particularly energetic going into this run. Conditions weren’t quite as dry or positive as a week prior, but sometimes you can only play with the hand you’re dealt. A pleasant catch-up jog with new father, Barry Fallon, extended my warm-up to become longer than the main parkrun event itself…

I went off in a much more controlled manner to almost constantly be gaining and overtaking people, almost through to the very end. Out of ten, I’d have said I spent most of the run sitting at around eight, thanks to almost always having people around me.

Annoyingly, I’d left just a little too much work to do at the end, finishing exactly on 19:00, though I was able to at least push somebody else on to a new PB and their first ever sub-19 performance.

Here’s the Strava data for this run.

14 miles – beyond The Vale and back

This was part 2 of my Nike Vomero 12 trial, taking me on my recovery loop around Kings Heath, and Billsley, and about 0.5 miles beyond The Vale and back. 14 miles is actually the furthest I’ve run since the Yorkshire Marathon in one sitting.

Things started off well enough, but started to go south after halfway. I found the Vomero 12 quite heavy, where they’re a good 20-30g heavier per shoe compared to the Pegasus 34. I may not have noticed the weight difference if I was fresh, but because I’d been on my feet almost all of Saturday night, the additional mass was obvious.

Further clouding my initial impressions of the Vomero 12 was the arch of my left foot cramping up after 9 miles. To be fair, my foot may have cramped up anyway in spite of whichever pair of shoes I wore that morning. What’s certain is I need to spend more time with the Vomero 12; Nike is currently offering a very generous 60-day money back guarantee with no questions asked, so I’ll make a decision to keep or return them in once I hit 50 miles or so.

Here’s the Strava data for this run.

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2 thoughts on “This week’s running – 27th November to 3rd December 2017

  1. I hate it when your favourite shoe changes. I was a Mizuno Wave girl for several iterations, buying almost unthinkingly, until they changed them and I bought a pair I hated from the off. I didn’t know about the site I buy extra pairs from then, however. Now I’m on my 4th and 5th pair of Sauconys from 2015 and 2016 with them still in stock!

    • It is odd when manufacturers change a shoe so much that it alienates previous owners. It’s not like the changes are going to dramatically bring in more new customers to replace those outgoing.

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