Goal: Run 30 minutes in either Z1 or Z2.
I started with the mentality that Mondays aren't supposed to be too hard in this program, and that I should save some for tomorrow. So I decided to start @ the usual 5.0 speed with a 1.5 incline. I increased speed by .1 for every .1 mile run; reaching 6.0 at 1 mile. Because my HR will still in the lower half of Z2, I decided to keep increasing speed until my HR reached about the midway point of Zone 2. I increased by .1 at 1.1 and 1.2; ending up at 6.2 for the remainder of the run. I felt like I could still increase the speed, but I tried to remind myself that Tuesdays and Thursdays are hard days, not Mondays. I also used the fact that I'm pretty sore from working out trigger points, and that I'm in new treadmill shoes today - to convince myself not to increase the speed any more.
New Shoes! I've been using my Puma Faas, that I won back in Philadelphia during the 2011 Marathon, for the treadmill. I know, a long time ago, but I've only ever really run with them on the treadmill. Up until this year, that hasn't been a whole lot. I decided to replace them this past weekend, as they are starting to wear unevenly and could be affecting my foot plant, strike, and release. So I decided to continue with a minimalist shoe for the treadmill - I convinced myself that because the treadmill offers more cushion that I won't get as soft running with less cushion in my shoe - making myself less likely to injure when I get back on the roads. I don't know if there is any truth to my logic, but I guess ultimately if I'm right then great. If not, then I haven't really lost anything for trying it. The shoes I ran in today are the Inov F-lite 235. I found the soles to be harder than the Puma Faas, but the shape of the shoe seems to fit my foot better. Because I only ran about 3 in them, I'll have to report back more after a more significant run. In general, they didn't feel bad, but definitely felt thin. Perhaps more thin than I'm ready for yet? We'll see.
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