Tag Archive for Pegasus 30+

5 miles in 38:23 tonight – not bad after 18.2 miles on Sunday

Tonight’s run was pretty smooth – no drama, which is always nice. After an 18.2 mile run on Sunday I wasn’t sure how the legs would do but they appear to have recovered very well!

Tonight I started with some time at 7 mph before bumping up to 8 mph for most of the run. I did a few surges at 9 mph (for a total of about 3 minutes over the whole period in 30-60 second chunks) and had 1 minute of walking. Finished out the 5 miles in 38:23 with a 1% incline.

I tweeted that I did an 18.2 mile on Sunday but didn’t put up a post about it. I was pretty exhausted that night (especially after the headache and nausea I had the day before) and even though I woke up about an hour before I wanted to get rolling and thought about heading out early, I decided I needed that sleep. So I put my head back down figuring I would get up in an hour…so I ended up getting out of bed 2 hours after I wanted to get up…

That meant I was on a bit of a time crunch to get the long run in. So I grabbed a bottle of liquid fuel and headed out – in the end I hit 18.2 miles in 2:55:36. A very solid run and I still felt pretty good after the run and could have kept going. But that whole time crunch came into play. So I didn’t get my planned 20 miles in but I did get in a nice solid run at a very steady pace – so I at least came out with confidence that I haven’t completely lost my endurance!

On a side note, I have mentioned it before but I definitely noticed it again this weekend – my current treadmill is definitely pushing me harder. Similar effort outside versus inside seems to get me better results outside right now compared to the treadmill. That is kind of backwards to the way treadmills usually end up working but if it means I have to push harder on the treadmill, so be it. That can only help my running overall!

4.45 miles outside in 35:22 – not bad considering how I felt through the night and most of the morning

I had 9 miles on the schedule for this morning but I woke up around 4 am feeling pretty awful with a headache and stomach issues – I tossed and turned until probably 7 am before I fell asleep, to be promptly woken before 8 by the kids. So considering I probably fell to sleep around 1 there wasn’t much rest last night!

I was still not feeling good when I got up and the wife took the kids to their last curling practice for the season. I had a bit of a bite to eat and took something for my head.

I finally started feeling a bit better about 30 minutes later but by that time there was no time to run before I had to get to the curling rink to pick up the boy to take him to his robotics class.

Still wasn’t feeling that great after that and after lunch but we went out to do some shoe shopping because the boy had outgrown the last of his running shoes. While we were at the store I noticed that they had Nike Pegasus 30s on the shelf…? Odd since the 31s have been out for a year or so. Now I love the 30s but I am not overly fond of the 31s – in my mind they broke them – the 31s aren’t as cushy and the change in the heel to toe ratio is not to my taste. The changes for the 31s were basically my reasons for finally trying Hoka One One Cliftons. I love the Cliftons as well and I am glad I have discovered them because they are great for doing the real long distance runs without destroying my legs. But there is just something about the 30s for shorter runs and halves that just works for me.

I actually decided to retire the last pair of 30s I have last night and my knee started hurting when I did a short run in them. I figure I should have been able to get another 30-50 miles out of them but my knee disagreed.

But now here were 30s….did they have stock in my size? They did! They were also doing a buy one get half off the next pair promotion so got them to check on a second pair… Score! A second pair in my size! Awesome!

This basically means I can use a pair on the treadmill, have a pair for quick runs outside and use my Hokas for longer runs. I am fully equipped again!

So, now we get the shoes home and I am actually feeling ok…I figure I should get out and do one lap around the neighborhood at least so that I got some miles in today. I put on one of the new pairs of Pegasus 30s and off I went. I also decided to wear shorts instead of leggings because even though it is back below freezing again here I am done with winter!

I started off feeling a bit slow but didn’t really know how fast I was going because it took a few minutes before my Garmin finally synced up – apparently I wasn’t going slow after all. In the end I ran one lap (4.45 miles) around the neighborhood in 35:22 – that might be the fastest I have ever done one of those laps. Pretty solid run!

I was starting to get a headache again by the time I finished so hopefully the issues from overnight don’t come back and wreck my scheduled 20 miler for tomorrow morning.

How many miles before replacing your running shoes? I would say at 321.01 miles for a guy in the 220-230 range is more than I could have hoped for…

If you look around the net you can get so many different answers to this question that it can be hard to decide when you should be swapping out those nicely formed shoes for a new set with fresh cushioning.

I think the reason why you can get a different answer from pretty much any website you look at or expert or experienced runner you ask is because there are so many factors involved.  These would be things like the surface you normally run on (treadmill versus asphalt versus concrete versus dirt trail) and how you run, how your foot strikes the ground and your overall size, etc.

There does seem to be general consensus out there for something in the range of 300-400 miles for a runner.  Now depending on how you look at that 100 miles difference can be huge or maybe not so long – if you starting training for a marathon that could be 6 weeks or if you are near the end of a training program it could be as little as 2-3 weeks.

Probably the only real answer will be – how do your feet / knees / legs / hips feel?  That is usually what I have gone by but I wanted an answer with more numbers.

I have gone through a lot of shoes in the past but never truly tracked how many miles I put on each set – I always just went by how my feet were starting to feel during runs and in the first few hours after.  But with the latest sets of my treadmill and outdoor shoes I figured I would keep track and when I felt the shoes were done I would have a better idea on what I could expect for mileage.  My hope this will help me determine if I am getting close to needing new shoes when a race is coming up – specifically in this case I am thinking about the Goofy and a Half Challenge in January – I did the 2013 race and figured out after that the shoes I used were done and I don’t want that to happen again – I would rather run on broken in but relatively fresh shoes in a race.

With this all in mind I have a set of shoes sitting on the side that I picked up last weekend on a road trip to Fargo that I intended to start phasing in with the hope of having them broken in for the WFPS Half marathon on October 19th.  I had done a short run with them to make sure they fit and everything but I have been trying to drag every mile I can out of my current pair so I haven’t done much with the new ones yet.

I can tell today though that I have done my last run on my current set – about 5-6 miles in I started to get some pain in the arch of my left foot – I was able to work through it but combined with how my feet feel right now a couple hours after the run, I would say those shoes are done.

So the pair I am retiring are a set of Pegasus 29+ that I started using back in May and according to the spreadsheet I use to track my runs (mileage, pace, indoors or outdoors and shoes worn) the shoes passed 321 miles on the run this morning.  Considering my average weight for the majority of the miles was in the 220-230 pound range I am going to say those shoes have done their duty!

I also have a second set of these exact shoes that are my current treadmill set that are at around 253 miles – I would think I will be expecting to change these ones out in November with my current training schedule.  I will watch how my feet feel after running in them and see how good my prediction is.

For my new set I have a pair of Pegasus 30+ that are 3 different blues – I had to pick these up in the US because for some reason Nike seems to think that living in Canada I need orange or yellow running shoes.  I disagree…I like blue dammit!  Just look at the website design for crying out loud!

I also picked up a second set on the road trip as the treadmill set will be shutting down soon too.

A pick of the shoes is below…Nike – can Canada please start getting these kinds of colour choices too?

Nice blue - notice it is not orange or yellow?

Nike Pegasus 30+ – Nice blue – notice they are not orange or yellow?

Not really complaining – I love the Pegasus shoes – I have had probably over a dozen pair at this point – I have tried lots of other brands and styles but I keep coming back to the Pegasus.  I have had a few sets of the gortex versions and many different pairs over the years.  My first half marathon back in 2002 was trained for and run with Pegasus shoes.  As has almost every race I have done since.  These things just work for me.

I would like to note that this is not specifically an endorsement for Nike – just an indication to anyone reading what I use and how the shoes are working for me – Everybody and every body is different so always pay attention to what your body is telling you and find what works best for you (and your body).