New Dore Trail Loop

This morning I felt out of practice, slightly late and had new shoes so it was no time to do a long run. There was also a DIY job waiting at home. I planned a loop using paths I've used previously towards Totley and a footpath I'd spotted on the map to take me to Dore.

A hidden footpath to Dore between rows of houses

Then it was back 'the usual way'.

This was the second outing for new Trail Talon 290 shoes which replaced previous Inov-8 shoes with 1600km wear. Naturally they feel tight and stiff even though they are supposedly the same width fitting.

It's hard to compare well-worn shoes with those fresh out of the box but I feel that these are harder underfoot and a little higher around the heel counter. This latter aspect has been a problem for me previously so I hope that it's an impression rather than reality. An online review generally praised the shoe, as they so often do, but did mention firm cushioning. Although that statement barely  makes sense!

I was able to buy the shoes locally at a good discount from RRP, check out Outside, who have a range of offers online which they will honour in the shop.

First swim of 2019

After a break of 2 weeks my first swim was quite a disappointment. Hard going, splashy after first few lengths and an exceptionally slow result in CSS test.

I don't know where the pace went. Initially the technique felt smooth and easy but by the end of the 400m I could tell that I was being inefficient, poor hold and splashing along. Compared to CSS posts of February and May of 2018 I'm way behind on pace.

Strava 2018

Well it has to be done, here's my Strava movie for 2018. I'm basically happy with 1000km running but it would have been great to have reached a cumulative 1000miles.

Flat walking

Just before Christmas I took delivery of Vivobarefoot Magna firmground boots for use commuting and on easy hikes. The reviews were mixed, especially regarding the stiff heel counter and tight ankle.

I can't say that I've had problems with either. I've gradually upped the distance I've walked in them an have now managed 16km and 22km in them, albeit on easy level ground. My left heel is slightly sore but nothing much - I think there is more to do with a heel  strike habit more than the zero drop. Interestingly I had no problems with some running intervals yesterday evening so can't be anything severe.

Looking at stroke rate

Much earlier in the year I was trying to increase my stroke rate to gain some speed. My arm turnover is slow and may well be associated with a drawn-out glide phase. So today I tried sets at 64, 65 and 66SPM hoping to get some good times, I remembered 66SPM being a good rate for me. I got a good workout but unfortunately the pace didn't improve. Even my first set at 65SPM was at a below normal pace. This suggest quite strongly that the  stroke rate was too high for me to be effective.

Some final sets with bilateral breathing and a standard pullbuoy with a greater tempo were disappointing too.

Looking back to April 2018 it seems that 62SPM is closer to my ideal turnover than 66SPM, I'd remembered incorrectly, even from earlier in the month...

It's also possible that I'm tired, yesterday's run was the slowest I've ever done for that regular route.

HRM-tri battery swap

On today's run a message popped up on my watch that the Heart Rate Monitor battery was low. It may well be linked to the cold weather but clearly it must be past its best. Luckily I keep a stock of CR2032 3V batteries in stock. There's a YouTube video of the process if, like me, you're not sure where the instructions are at home:

Note the the official instructions include a few extra tips.

Stroke rate

For a change I swam 3 sets with the ToyBuoy at 62, 64 and 66SPM. Previously 64SPM seemed about right, and it did today again as at 66SPM my pace dropped and the SPL increased. I felt to manage the arm turnover OK so the potential is there. Even 64SPM is faster cadence than usual and did give a slight boost to pace and uniformity so is a good point to work at currently.