Archive for July 2014

8.85 miles in 1 hour @ 1% – testing out Nike Structure 17s – was able to fly!

So after the road trip yesterday to buy shoes I had some new shoes to test out tonight!

I missed out on a planned 8 miler last night because of the road trip (although I did manage to get in 2.66 miles yesterday morning around the hotel, Grand Forks residential areas – lovely area actually – very clean and well maintained) so I wanted to do 8 tonight to get that run back. I also wanted to test out the Nike Structure 17s I picked up to try to see if their added support and slight over pronation correction properties would help to sort out my knee issues that I have been having lately. I figured if I had an issue with them I would quickly switch over to my trusty Pegasus 30s and finish out the run.

Most of my knee issues seem to be happening when I am pushing fairly fast and hard so I didn’t want to go too slow with these new shoes and not give them a proper test. That and around 8-9 hours of driving combined with slow shopping walking I really wanted to stretch my legs.

So before supper (and after about an hour and a half in the pool with the kids and my brother), I hit the treadmill to see what the Structures could do.

I started out with a steady 7.5 mph for a minute to give a quick test, since things felt good I bumped things up to 9 mph for a minute and things still felt good. So I went back to 7.5 for another minute and then 2 minutes at 9 mph. Because things were feeling good I kept bumping my speed while still doing the slower speed / faster speed intervals. I upped the slower speed to 8 mph for the rest of the run and slowly upped the faster speed every cycle until I was at 10 mph. I walked for a minute at the half hour mark and then kept pushing. I did slow down the faster speed for a few cycles and then brought it back up and then back down again. Then finished the hour with a cycle with the fast at 10 mph.

That felt really good – 8.85 miles in one hour at a 1% incline with a 1 minute walk break half way through.

So the Structures have passed the first test – they definitely didn’t cause any new issues on a significantly fast run.

There were some minor knee pain issues but not as bad as I have been having but it is probably too early to say that these shoes are the reason why the issues were less than they had been. It could be one or more of a few reasons:

  • the new shoes
  • I was paying more attention to my form because I was conscious that there could be issues with the new shoes
  • the bit of break from running due to the road trip
  • all the walking around in stores over the past couple days stretching out the legs
  • I was in the pool just before the run so legs could have been loosened up well because of that

Either way I am fairly positive about these shoes and can’t wait to see how they perform as I move forward!

Additionally this could very well have been my fastest hour of running ever – I have had the feeling lately that I was holding back because I didn’t want to hurt my knee and risk another hamstring problem. Testing the new shoes gave me the confidence and the drive to push harder and that really showed in the run tonight. I need to capture that and keep driving!!

I am writing this about 3 hours after I finished the run and still feel awesome – whoohooo!!!

Shopping trip to Fargo/Grand Forks yields 3 sets of shoes – #Nike pegasus 30 (love), pegasus 31 and structure 17 to test out!

Late Tuesday afternoon I, my wife, son, daughter and my brother hopped in the van and went on a bit of a road trip. We headed down to Fargo from Winnipeg for a quick supper and some shopping at Scheels for running shoes. Then we headed back to Grand Forks to grab a hotel before shopping away the day yesterday (Wednesday).

My main goal on the trip was to grab some extra shoes. My outdoor pair will probably be topped out on the mileage by next week and my current treadmill pair will be done by the end of August. I do have one pair of Nike Pegasus 30 LEs in reserve but they will go in service shortly. With the mileage I have planned for the Dopey Challenge training, I will need new shoes by the end of September for sure. The Nike’s I usually wear (Pegasus – have gone through 6-7 pairs in the past year and a half and probably 20 in total – love them!) are $30 cheaper in the US versus here in Canada – with Nike making significant changes to the Pegasus shoes for version 31 I wanted to make sure to pick up a pair as cheaply as I could in case the changes did not work for me. Scheels quite often has discounts on previous model versions as well so I have sometimes found my shoes for half the cost of what I would pay in Winnipeg.

Unfortunately this trip they didn’t have any Pegasus shoes in the discount area but they did have a pair of Nike Structure 17s in my size. After some quick research I realized that those might be a good idea to try – the added support and slight over pronation correction as well as similar cushioning to what I am used to with the Pegasus could really help my knee issues I have been having lately without overly changing the type of shoe I use. So I picked those up for about $60 cheaper than the Canadian price. I figured the reduced price would make these shoes a worthwhile experiment.

I also wanted to try out a Nike Pegasus 31 – the toe to heel differences and other changes they have made from the 30s could significantly change the shoe and the 20% shoe sale Scheels had on top of the difference between US and Canadian prices means I was able to pick up a pair for $55 less than the current Canadian price.

Interesting thing with the 31 over the 30 was that the toe box was a lot tighter – on the 30s (and many previous versions) I use a 12 and can work with a 12.5 but with the 31 the 12s were just way too tight around the toes for me. Unfortunately Scheels didn’t have a 12.5 to try but they did have a 13 which might be a bit big but seems ok. So it looks like the 31s run 0.5-1 shoe size tighter than what they had been for the 30s (so you could need 0.5 to 1 shoe size greater than previous versions).

I walked into the store wearing a pair of 29s and I could immediately notice the changes for the toe – heel height – I am very interested to see how this will affect my runs. I will be testing these soon.

Scheels also had a new store opened up in Grand Forks (in the Columbia Mall) just recently and they were running grand opening specials there that included 20% off shoes – and they had a pair of Pegasus 30s in my size (12 for this version of the shoe) …so I picked up a pair of those as well. Funny thing this pair is now my 4th set of the exact same colour pattern – 3rd pair is my current treadmill set, 2nd got me through Goofy Challenge in January (and are now my yard shoes) and first set was for training last fall (and my Goofy Challenge backups / walking around pair).

So I came out of this trip with 2 shoes to experiment with and a known quantity…all for less than 2 pairs would have cost me in Canada – in the end the price difference paid for the hotel room for the night (and my wife got to do some shopping as well).  All in all, a productive trip!

If both the Pegasus 31s and the Structure 17s work out, this gives me enough shoes to make it through my summer and fall training into the Dopey Challenge with some room to spare. So shouldn’t need to buy any more until after the Dopey is done!

Nike Pegasus 30, 31 and Structure 17

Nike Pegasus 30, 31 and Structure 17



4.45 miles outside in 40:20 – nicer weather today and felt waaay better – not sure why that translated into a slower run

Definitely felt good this morning – the sun was shining and the weather was a bit cooler and I felt good. I had no knee issues or anything.

I’m not exactly sure why feeling good and better weather translated into a slower run than yesterday on the same route / circuit. Maybe I was just feeling good and taking it easy? Oh well – not a big deal – felt good to get it done!

4.45 miles outside in 39:59 – really should have eaten before I ran this morning – started strong but ended dragging my ass

After my run yesterday afternoon and a light supper I ended up doing an hour and a half in the pool with the family and did a bunch of resistance exercises at the same time in the pool. I think that drained my fuel reserves more than I realized and since I didn’t have any breakfast before I ran this morning’s run was a bit of a tough go.

I started strong hitting between 7 and 8 mph for a good 10-15 minutes and then I started the feel the lack of fuel in the system. The heat and humidity were also already climbing fast and that probably played a factor.

I still did decent with the 4.45 miles in 39:59 but I really had expected a faster run this morning. Looks like I have to get smarter about how I fuel on multiple run days. Important to know and tackle now so it doesn’t bite me on the Dopey Challenge in January!

Did not manage to get up early enough to avoid the heat so did 13.5 on the treadmill today – strong run

Like the post title says – I slept in this morning and did not get up early enough to avoid the heat outside today, so to avoid dying of heat exhaustion I decided to run on the treadmill.

I first did a bunch of work around the house prepping for an incoming house guest – once that was sorted I was free to burn off a couple hours running.

I got started basically figuring I would be slow and shoot for 2 hours for my scheduled 13.1 miles. So I started off at 7 mph but I got bored and started bumping up the speed by 0.1 mph after I finished each mile. I did throw in some 1 minute walk breaks here and there but by the time I hit 1.5 hours I was at 11.1 miles. I then took another 1 minute walk break and set the speed up to 8.5 mph and hit 13.16 at the 1:45 mark. At this point I was feeling good and I figured I could still push out the 2 hours I had allotted and grab a couple more miles…I had to shut down 0.34 miles later because my knee went wonky. I probably could have slowed down and kept going but compensating for the wonky knee has caused me hamstring injuries so I thought it best just to stop and claim victory. 1:47:37 for 13.5 at 1% incline – I will take that.