Monday: 6m tempo 7:48/pace

Tuesday: 5m easy 8:50/pace, 20min chest, 10 abs

Wednesday: 25min full back, legs

I did something kinda cool. I crossed off a fun resolution I had for this year. I ran a half marathon on the treadmill in between clients during a work day! First, this was the longest distance I’ve ran on a treadmill in general, so hey, new PR! I always save long runs for first thing in the morning or weekends as I’m sure most runners do, but I was feeling the extra miles were worth it to check off a res.

When i was done with that workout I realized my shoes are trash. The edges are worn, the cushioning just isn’t there and it’s time to shoe shop. What makes me upset (not the shoe shopping!) is these shoes only have 210 miles on them. I’m pretty disappointed even though I love the Saucony Kinvara 4s.

They got me through a few half marathons and a TON of speed workouts. I almost solely (<–bad pun alert heheh) used the Kinvara’s for speed work over the last year. It seems a little early to donate them, but my legs don’t feel right after a run in them.

What do you guys use to determine shoe retirement? I did a blogpost about this a long time ago and most still holds true to me. I always notice physical wear along the outside on the heel (i slightly pronate) and running starts to feel flat. I’m disappointed I can’t seem to get much more than 200-300 miles out of my shoes before buying a new pair. Although most shoes I wear are lightweight, cushioned and I don’t think they get higher mileage.

I’m thinking of buying a more sturdy, traditional shoe for longer, easy runs and sticking with lighter 4mm drop for speed work since it’s what i’m used to. I had a discussion with Emmeline about zero drop, 4mm, etc. It’s like a little cool club you’re in that really doesn’t make an ounce of difference to anyone but the individual running. Whether you run in traditional 9-12mm drop shoes or zero it doesn’t make you anymore badass or even a better runner. It just means you got your muscles used to a different heel drop and the preference is the “natural” footfall. But like everything from the gel you consume or running without underwear…it’s all a personal choice for whatever works best for you.

I do and will always rotate 2 or more pairs of shoes with a different heel drop. This helps prevent injury. So as I hunt for my next two pairs of shoes for fall rotation, send me out your recommendations and how you know shoes need to be hung up! I’m always curious!

 

Weekly Recap

Monday: 10m easy 8:09/pace (super-flat midwest)

Tuesday: 5.2m 10:01/pace (super hilly humid east coast day after running 10 and sitting in a car all day run)

Wednesday: 25min upper body

Thursday: 13.1 easy 8:35/pace

Friday:  20min chest/biceps

Saturday: Rest

Sunday: 3.1m easy race <—ended up not racing, just enjoying!

Total Miles: 31.4

Shoes?

How are your New Year’s Resolutions doing?