15K training: week 6 workouts + should i retire my running shoes?
A 30 mile week! Aside from one particularly trying tempo run, I’m gracious that this pre-peak sequence ended so nicely. Not to mention, I welcomed a new pair of shoes into the family! Certainly, the time had come to replace my old clunkers, which I will always hold dear since those Zantes supported me through the Big Sur Marathon in April and all of the truncated training prior.
So, how does one decide when it’s time to untie the old laces? I share a few tips below derived from personal experience. How many pairs of shoes have you gone through? What are your go-to trainers?
Monday, 9/9: 1,740 yard swim
I donned a swim cap in the pool this morning and for the life of me could not get it to stay on my head. I wonder if the ponytail caused the sliding – how do women do it, then? Regardless, I surprised myself by shaving a few seconds off my 100 yard average pace. Seems small, but sub-2:40 when lots of easy laps were involved feels like an accomplishment to this novice!
The workout:
- 300 yard easy w/u
- 120 yards as 30 hard/30 easy
- 60 yards easy
- 210 yards as 30 hard/30 easy
- 60 yards easy
- 420 yards moderate
- 60 yards easy
- 210 yards as 30 hard/30 easy
- 300 yard easy c/d
Tuesday, 9/10: 7.7 miles, 9:13 pace – 2 x 20 min tempo pace + 20 min recovery yoga & 75 min restorative yoga class
Probably the most miserable-feeling run of this cycle thus far. I believe part of the issue was warming up too long: in this heat, one needn’t spend long periods preparing the muscles for work since the ambient temperatures accelerate the heart and ventilatory rates much more rapidly than cooler and lower humidity conditions. The first 20-minute interval wasn’t too bad: I averaged about 8:48 and ran it straight through. The second interval, I unraveled. For one, the two minute recovery in between messed with me mentally since my body relished in slowing down and didn’t want to speed back up again. Then the side stitches began and worsened as the time passed, until by the end I stopped every 45 seconds. Eventually, they receded during the cooldown. I finished, though, and that I suppose is an accomplishment of its own brand.
Wednesday, 9/11: 3.5 miles, 9:40 pace (AM) + 40 min strength (PM) + 25 min restorative yoga
Tolerable morning as far as weather goes. Legs felt stiff and funky but once mile one elapsed, I melted into an easy groove.
The post-run period on mornings I don’t have to rush to work is my favorite. I typically set the coffeemaker before settling onto my mat for a quick gentle practice. This morning, I cued my Spotify playlist for the class I taught Friday (posture breakdown coming soon!), and coupled with the robust aroma of brewing beans I sunk into a deeper level of tranquility.
Evening strength rendered my legs quite wobbly. I’m currently reading Anatomy for Runners by Jay Dicharry and one point he emphasizes is, in order for running to improve, heavy lifting for developing strength and explosive power should be an imperative segment of a training regimen. I tried to channel this today, along with some balance and mobility drills:
- 10 min elliptical w/u
- 4 rounds: 15 jump squats, 10 kettlebell swings with 25#, 1 min plank (1 min rest in between sets)
- :30 Figure Four hold with 10#, each side
- :30 Warrior 3 hold with 10#, each side
- 1 min Chair hold, 10#
- 5 x 5 deadlifts, 50# (:30 rest between sets)
- 3 x 15 donkey kick to fire hydrant
- :30 Figure Four hold with 10#, each side
- :30 Warrior 3 hold with 10#, each side
- :45 Chair hold, 10#
Thursday, 9/12: 5.83 miles, 9:06 pace: 8 x 2 min (VO2 Max intervals) + 20 min recovery yoga
Strong set in breezy conditions. I researched VO2 Max a bit yesterday to satiate my riled-up curiosity about how I can increase my running speed, and these types of sets coupled with power-focused strength training repeatedly popped up. VO2 Max pace is one you can maintain for about 10 minutes (think 3K pace, some say 1 mile pace as well) and though a visit to a specialist would be the sole accurate way to calculate the number, I performed these bursts based on feel. Let me tell you, I wanted to lie down and not move after all of them! Paces ranged from 7:34-7:53. 2 minutes of recovery followed each interval.
Friday, 9/13: 1,560 yard swim (AM) + 45 min strength (PM)+ 1 hour teaching yoga
Did not feel up to hard cardio intervals in the pool today, so I balanced full body work with some lengths on the pull buoy to let my legs relax. Once moving I found a comfortable rhythm and didn’t object to the motions.
- 300 yard w/u, easy freestyle
- Ladder: 30 free/30 pull, 60 free/60 pull, 90 free/90 pull, 120 free/120 pull, 90 free/90 pull, 60 free/60 pull, 30 free/30 pull
- 4 x 30 sprint/30 easy free
- 60 easy breast c/d
Before lunch I sauntered to the gym for a power-focused workout. The weight on the cleans & bench presses isn’t terribly impressive but hey, gotta start somewhere, right?
- 10 min elliptical w/u
- :45 wall sit, 8 curtsy lunges per side with 20#, 10 Warrior hip hinges per side with 20#, 1 min rest (x3)
Main sets:
- 4 x 5 cleans, 10# on barbell
- 4 x 5 chest press, 10# on barbell
- 3 x 5 cleans, 20# on barbell
- 3 x 5 chest press, 20# on barbell
Finished with 3 sets of :30 side planks with leg raise (HUGE glute burner) and 2 sets of :60 goddess squat hold on toes, both for core activation and stability.
Saturday, 9/14: 10.11 miles, 9:24 pace – long run + 20 min recovery yoga
Super happy with this run EXCEPT for the side stitches. I’m noticing a trend in my longer workouts of late: the cramps hit around mile 5-6 and just don’t want to dissipate until I’ve completed the session. I tried resisted diaphragm breathing, which allayed the discomfort temporarily, but still I stopped three or four times to let the stitch dissipate somewhat. Definitely something to research and control before race day!
During the run, I fueled with Skratch Lemon Lime Sports Hydration Mix, and tried out one Margarita Clif Blok. I feel a bit silly just having one chew – I didn’t need an entire serving energy-wise, but we bought them a couple weeks back and I really wanted to sample it in a training run. Verdict: I approve. Certainly will test further during Big Sur training in the winter!
Sunday, 9/15: 4.22 miles, 9:47 pace + 20 min recovery yoga
Mellow miles to round out the week. I wonder if these early breezes I’ve encountered prelude a mild fall? If I can get any caliber of relief during race day in two weeks, I’ll be content.
Total Mileage: 31.36
I have not come even close to scraping a 30-mile week since last November. With this successful (mostly) week, I’m optimistic I’ll be able to enjoy higher mileage during marathon training – mostly, though, I’m thankful I haven’t experienced any alarming discomfort or debilitation from my hip. Cheers to ongoing running health!
Last week I replaced my old New Balance Zantes after several, recurrent observations based on my performance and the physical appearance of the shoes themselves. Patterns can be quite telling when wondering if shoes need upgrading, so I compiled a brief list of questions to ask if doubts about a current model arise during training:
1. How many miles have I run since purchasing?
Nowadays, most tracking technologies also contain a way to link gear to workouts. In the Garmin app, for instance, one can add a pair of shoes which automatically calculates the miles after a run is recorded. Strava and MapMyRun also contain similar interfaces. Before I realized this benefit within Garmin, though, I usually determined based on how many races I ran in them. This is easier if only one pair is in use, but typically if you’ve traversed 2-4 training cycles, averaging 12-16 weeks apiece, you’ve probably logged the 400-mile limit typically placed on a pair of shoes. You might’ve exceeded it without knowing, too! This is all an estimate, of course, but a decent guideline to use.
2. Is there a pronounced wear pattern?
As exemplified in the photos below, the tread on my shoes is virtually nonexistent at the pronounced points of impact. In slippery or uneven conditions this could prove dangerous since a lack of grip may result in a twist or fall. When the shoe goes bald, like a tire, they need replacing so motion is stable.
3. How do I feel running in them?
Aged shoes lose their support mechanisms as repetitive impact weakens the infrastructure. As a result, random aches which never existed before might creep up. Ankles, knees, and hips may fatigue more quickly and ache during and after miles, and the discomfort arises earlier and earlier in a run as the shoe continues to break down.
4. Are these shoes right for my body?
In the scientific community there exists much debate on whether the fancy-pancy claims shoe companies advertise really make an exceptional difference in running form, but regardless of which camp one sits in, everyone can probably agree that some shoes feel good and some don’t. I once owned a pair of Asics Kayanos and for the first month or so tolerated running in them – until I tried on the Zantes. Suddenly the Kayanos felt like massive clunky rocks hanging off my ankles, and I wound up returning them since the effort on my body felt disproportional to what it should’ve for the paces and distances elapsed. The Zantes supported my natural running form much more nicely and the overall lightness benefited my legs, during harder efforts especially.
