Trashing the Nikes

Letting go of the Nikes, now that the NBs seem to be working fine.

These were pretty good shoes, but they started working themselves loose a few months ago. I should really have replaced them back in December. Instead, I stopped running in them and used them regularly for racquetball and the gym.

Note the missing rubber at the outside of the heel. The same piece also worked itself off the other shoe too.


I have to say I'm feeling a little guilty because they were in what 90 percent of the world's population would undoubtedly consider pretty good condition. But I don't want to mess with my ankles and knees.

Okie, I don't understand why Blogger won't let me click on the Title section.

7-10-7

I'm going to Niagra Falls tomorrow InshAllah, so this was probably the last workout of the week.
NB857 additional mileage = 3.3miles in about 33 mins (including 5 mins warmup/cooldown and about two minutes of walking in between) + 30 mins elliptical

In zone = 41.10
Av/Peak/Min HR = 170/194/131
Calories = 1409
Total time = 1:07:00
Recover 1 min = 166-118

Felt harder than yesterday. I could barely keep the elliptical machine moving. Still didn't manage to go through the treadmill workout without taking a two minute walk-break

If you only looked at this blog, it seems as if I've been very irregular with exercise. Untrue. I had pain in my knees and ankles earlier (probably because the Nikes were old), and so I was getting a lot of swimming/racquetball/biking/Elliptical machine/weight-training done. The upshot is that I have lost about ten pounds over the last two to three months, and I'm feeling the fittest I've been in a long time.

=)

First NB-857 run: 3.2k on the treadmill

Correction: Oops, it was 3.2 miles, not kms. Can't fix the title. Don't know what's wrong with Blogger

Notes:

So the new shoes finally came under use. I don't know if its because my old shoes were so old or these new ones are so great, but the run felt so easy, and didn't stress my feet.

I did have to slow down to a walk for a couple of minutes in between to allow my HR to slow down. But otherwise, I felt in good shape by the grace of God.

Conversely, my recently repaired watch doesn't seem to have been repaired properly. I miss the good old days when it wasn't so messed up.

Later, I jumped on an elliptical trainer for another 30 mins.

Total Time = 1:03:00
In zone: 38:42
Av, Peak, Min HR = 149/192/75 (including changeover from treadmill to elliptical)
Calories = 1576

...and now, my new cross-trainers!

NB 621, for the gym and racquetball.

Time to throw out the Nikes!

Ali's sasky new New Balance Ndurance

New Balance 857

Not every run is a race. For long-distance training at a slow pace, this stability shoe delivers a surprisingly smooth ride for runners seeking firm support. All testers—even those who don't pronate—scored the 857 high for protection, cushioning, and durability. Stability is enhanced by stiff support under the arch and dual-density medial posting. The relatively stiff and chunky construction render this a one-dimensional shoe, but that's just what you need when you're ramping up your mileage.
Bonus: Even the hard-to-fit will find the right size; like most New Balance shoes, the 857 is available in multiple widths. Bummer: Rabbits of the road will find it a bit too heavy. 14 oz; www.newbalance.com

24 April2007
8:18 PM

Distance: 5.5 km
Time: 33 mins
Pace: 5 mins 59 secs / km
Mileage on Air Max: 181.21 km

...and again, though not early

Nearly identical workout. Ran 3miles in 30, which felt REALLY weak since the girl next to me ran about 4 in 35, and was almost always at higher speeds.

Hopped on the cycle for another 30 mins/10miles.

Didn't take my ankle wraps off between the treadmill and the cycle, and having just taken them off, I've realized that my blood circulation was awfully constrained by keeping them on for so long. Ouch!!!

To the gym, bright and early!

Treadmill and stationary cycle for almost precisely 30 mins each:

Treadmill = roughly 3 miles (5k) (I didn't bother checking distance)
Cycle = Precisely 10 miles

Distance: 2 km

Time: 9 mins 30 secs

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Running Links

I've been web-browsing and wanted to organize some of the links I found...


MSN has some excellent articles about perhaps the most important component of a run: your knees

• When Good Knees Go Bad
• What Your Knees Need
• An Owner's Manual for your Knees
• Build a Better Knee

And Misc links:

• Runner's Guide to Nutrition
• Calibrating your Inner GPS: Learning to run by feel
• A DC Running Club I'm considering

And finally, some stuff I'm thinking of buying:

• Jack Daniels: The Art and Science of Running
• The Non-Runner's Marathon Trainer
  

Whew, what began simply as a read up of an area of concern (my knees, for which I am petrified), ended up being a random walk in the endless corridors of the internet.

Finally finally ran. So it's official. I REALLY hate running in anything below 20 degrees centigrade. And about 80% humidity is just fine. That's how I like to run.

So anyway, because met a chit of a girl at LUMS who doess 8k and I felt so bad for letting my running go, that I got up and ran a somewhat decent 5.5 k. Need to run more often.

Sometime back: 1.5 km

Today:
Distance: 5.52 km
Time: 32 mins, 54 secs
Pace: 5 mins 58 secs / km
Mileage on Nikes: 173.71 km

Yeah, it's really slow, but who cares. I RAN!

2006 Mileage till 1-11-06 = Approx 10km

Mileage since 1-11-06 = 123.2km and counting!

7k in the morning!

Couldn't sleep after Fajr, so I hit the road. The sun was out, but not as sapping as last time. Lots of traffic though: had to run on the spot many times while waiting for the pedestrian walkway to open.

P.S. My previous calculations were slightly off. The 7k runs earlier were probably closer to 6.5-6.8. Needlessly pedantic I know, but wanted to straighten the record

Another 7k...

...at 3pm, on a rather hot day, tiring and time-consuming...

7k

Unlike the last run, there were no hiccups tonight and I managed to run straight for 7k. It's more hilly than Race Course Park used to be, but 7k really isn't pushing me too much nowadays. However, I'm kinda constrained by the available running areas in my neighborhood.

Oh, and this was done on a windy, damp midnight right after light rain. Gorgeous weather!!! I was kinda (actually, very) sore after the last run, which was my first in ages, but the weather decided it for me tonight!!!

P.S. Once again, no time!

6.5k

My Timex just managed to break its strap. It's been a wonderful watch over the last three years, and it still works perfectly, but I really don't know how to reclaim it at this point. Since my watch is also my HRM, I have lost use of that too, for now (I'll try to figure something out, maybe get a new watch that receives HRM data). Running without clocking myself, and without the HRM felt pretty nice actually. I enjoyed it quite a bit.
Stopped at the midway mark because my new ankle wraps were too tight, and were stopping blood circulation. Stopped after another km again because I (almost literally) ran into a very close friend waiting for a bus. However, at the end of the run, I wasn't much out of breath. Either its because a first run after a break is always brisk, or the long runs in Pakistan have left their mark on my stamina. Either way, it was a fun, relaxed run and my first in the US after returning from Pakistan.

Addendum: Eeeep! I just realized I was just two days short of two months without a run...

Date: March 10, 2007

Distance: 3.19km

Time: 17 mins 53 secs

Pace: 5 mins 36 secs / km



Crappy run after ages. Winter has gone and I finally ran after AGES. Wish the flu would go away. Tired of coughing.



Keep running you fool.

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That's about 100k in less than three months. I'd be pretty happy if I kept this up for the rest of the year (i.e. 400k for the year). Haven't run that much in ages. Don't see the next run on the horizon though: it's -18C outside and I'm not feeling well.

Runs in Pakistan

All of these runs were at Race Course, which I miss as much as I miss the glorious weather back home this time of the year. I would love to, but can't run until it gets warmer.

I did run a couple of times and either lost the summary, or didn't bother making one. I'm happy enough with this list though!

8-1-7
Recover 187-155
Av/Peak/Min HR = 175/187/152
In zone = 26.28
Calories = 723
1 173 5.17 5.17
2 174 6.16 11.34
3 173 7.02 17.39
4 174 4.42 22.21
5 180 6.22 29.57
5.5 180 4.06 32.49


9-1-7
Recover 177-149
Av/Peak/Min HR = 174/181/117
In zone = 41.52
Calories = 1140
1 160 5.40 5.40
2 173 6.04 11.44
3 173 6.03 17.48
4.25 175 7.31 25.20
5 175 5.18 30.38
6 175 6.34 37.12
7.25 177 7.43 44.56
8.25 177 7.06 52.02



10-1-7
Recover 173-144
Av/Peak/Min HR = 170/186/30
In zone = 62.32
Calories = 1443
1 156 5.40 5.40
2 170 6.07 11.47
3 168 6.02 17.50
4ish 169 6.25 24.15
5 170 6.12 30.27
5.5 168 3.18 33.46
6 164 3.32 37.18
7 167 6.01 43.19
8 173 6.34 49.54
8.25 172 1.59 51.54
9 175 4.16 56.04
10 175 6.22 1:02.33
11 178 5.56 1:08.29


12-1-7
Recover 172-144
Av/Peak/Min HR = 175/193/30
In Zone = 59.56
Calories = 1622
1 173 5.50 5.50
2 176 6.39 12.29
2.75 173 4.52 17.21
3 176 1.31 18.53
4 175 6.27 25.21
5 176 6.18 31.39
5.5 176 3.16 34.56
6 174 3.15 38.12
7 176 6.12 44.25
8 177 6.53 51.18
8.25 175 1.58 53.17
9 174 5.03 58.20
10 176 6.54 1:05.14
11 178 6.41 1:11.56
End 175 1.25 1:13:21 (To canteen)


13-1-7
Recover 177-135
Av/Peak/Min HR = 170/183/128
In Zone = 49.06
Calories = 1129
1 160 6.01 6.01
2 170 6.47 12.48
2.75 168 4.47 17.36
3 170 1.34 19.10
4 170 6.43 25.53
5 172 6.11 32.05
5.5 170 3.25 35.30
6 171 3.26 38.56
7 173 6.09 45.05
8 175 6.33 51.38
8.25 179 1.52 53.31

22-1-7
Recover 167-142
Av/Peak/Min HR = 174/184/103
In zone = 23.22
Calories = 736
1 163 5.18 5.18
2 173 6.11 11.30
3 175 6.09 17.40
4.25 175 7.28 25.08
5 177 5.13 30.22
5.5 179 3.15 33.37

23-1-7
Recover 170-163 (walking)
Av/Peak/Min HR = 174/186/107
In Zone = 1:03.34
Calories = 1679
1 158 5.32 5.32
3 172 12.17 17.50
4 174 6.26 24.16
5 175 6.11 30.28
6 174 6.25 36.53
7 175 6.05 42.59
8 174 6.47 49.46
9 175 6.49 56.35
10 176 6.45 1:03.21
11 177 6.28 1:09.50
12 180 6.16 1:16.06
End 184 0.35 1:16.41 (+.15) = 1:17

Jan 30, 2007



Distance: 3.51 km

Time: 20 minutes, 9 secs

Pace: 5 mins 43 secs / km (argh!)

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