AVR – Week In Review 4/29/12

One lap around the track and then out to the roads - Photo by Lee Sementelli Photography

Last week I got serious about my job search and have really been working hard on the getting all of my background information together and consolidating most of my online personas to Harold L. Shaw. Which has meant a lot time in front of the computer screen, updating my work history, creating new resumes and going through my social media sites (Facebook, Google+, Twitter, etc.) and doing name changes – all in the name of finding a great job!

However, A Veteran Runnah is not changing very much. Other than adding a link to my new blog “Old Guy Job Search” with the URL of http://haroldlshaw, what I have written about here will stay pretty much unchanged

I like Sunday’s because they are my scheduled rest day and by the end of the week, I can tell that I really need it. Continue reading

Lee Sementelli Joseph’s 5K Photos Link

Here are some more photographs from this morning’s Joseph’s 24th Annual 5K taken by Lee Sementelli Photography, if you would like to see more of today’s photos click Lee’s link and scroll down the page to the race photos.

Notice the heal strike, still need to work on my form!

Continue reading

Joseph’s 24th Annual 5K Road Race

BRRRRRRRR!!!!!!! That is the word of the day, for the end of April Mid 30’s and 20 mph winds made for a cold race this morning. Otherwise I loved the course, it was back at where I used to teach and it felt kind of strange driving into the driveway after almost a year.  I got to see a teacher that I worked with (Sue M), a former co-worker from Good-Will Hinckley (Mike G) and some other runners that I have seen and talked with at the races – I’ve been to.

I had to laugh though, there was a motorcycle training class in the parking lot, which caused a lot of people to look around for the race registration (including me).  One thing I found out that my Presto Faze running shoes are not great at is standing on telephone poles that are laying down – I slipped off one while waiting and drove a 1/4 inch sliver into my hand (had to do safety pin surgery before the race).

Neither the wind or the cold really bothered me all that much and I felt that I was starting a little faster than usual, but my times were really slow at the split points, so I don’t know how accurate they were? Unfortunately, I didn’t push that hard and it was more like a hard tempo run than a race pace.

This is where my lack of speed work really shows – I just don’t know how to run fast, with this new form. I seem to be able to go far at a pretty steady pace, but going faster just feels awkward. I will start to work on that over the next few months and get some of that speed back that I have lost. Continue reading

Newton’s Getting A Rest & a Good 5.0 Miler

I have put away my Newton Gravity for at least a week to let my ankle heal. I really wasn’t expecting this, because I had over 60 miles on them with no problems. However, over the past week no matter what I have done to protect the rub spot, when I run over 3.0 miles in them, my right ankle is rubbed raw and I bleed on my sock. This has become very distracting to my running and is not something that I enjoy while running.

Hopefully, once my ankle heals up, the Gravity’s will not cause the problem anymore. If they do, it will mean that no matter how wonderful a shoe they are (and I do love them), that for some reason they are not the right shoe for my feet. It seems as though the ankle cut-out is too high for my foot and really rubs my right ankle.

In talking with Newton on Twitter, they gave me some suggestions and discussed my form, but the bottom line is that as of yesterday, the Gravity’s cause my right foot to be rubbed raw to the point it bleeds and it is uncomfortable to run in them. I will be trying them again – next Friday and hopefully I can report no issues and just run comfortably in my great Newton Gravity’s.

Yes, I could tough it out and rub some dirt on it, which I did for the past week and you know something no shoe is worth that to me. Time will tell on this one.

So how did my 5+ run go today? GREAT!  I ran in my old Nike Presto Faze (Bright Red) and you know something they worked like a dream. I didn’t push hard and stayed right around the 8:30 pace I was looking for and best of all – no bloody sock!

Surprisingly, I ran a fairly steady pace until mile 4-5 which has my favorite hills and the dirt road with all the ruts, so I usually take this pretty slow, but today, I only slowed down by 19 seconds, so I am very happy and the best part was that it was because I maintained my focus, not because of being tired :-).  I don’t know if the shoes made a difference or not, but it felt good to run again without any unnecessary pain or blood on my sock. So changing the shoes did make some difference and proved to me that it was the Newton’s and not something I was doing.

I have had the Presto Faze for 5-6 years and I really don’t know how many miles that I have on them, but I used them as my treadmill shoes for at least 3 years of winter indoor running, track workouts and running outside here and there. They don’t feel all that comfortable when I first put them on – the toes are a lot too tight and they certainly are not zero drop shoes, but once I start running – everything seems to fit into place the way they are supposed to and I just run in them. No laces to worry about, my feet don’t slide around and they are light enough to go fast if I want to.

Almost makes me really want to take a lot closer look at the new Nike Free 3.0 with the 4MM drop and I plan to if the Newton’s continue to aggravate my ankle after letting it heal.

Hey Nike do you need the Free 3.0 reviewed here on A Veteran Runnah, I would love to compare them to the old Nike Presto Faze and see what the differences are. DM me on Twitter if you are interested :-).

It will be interesting to see how these shoes do during my 5K race in Fairfield tomorrow morning. I really want to do well and push hard and would love to see a sub-23:00, so we shall see how close I am in my blog tomorrow. :-).

Good luck to everyone else who is racing this weekend and participating in the Twitter 5K.

Nice 10K Workout and my Bloody Sock Issues 4-26-12

Today was about as perfect a day for running as we will get around here. Sunny, mid 50’s with the winds under 10 mph from whatever direction, I seemed to be running into :-).

I purposely attempted to run a little faster than usual today, just to get a little ready for the 5K race on Saturday. My speedwork has been woefully lacking, so I will be surprised if I do as well as last time – all I can say is that we will see what happens. I don’t know why, but I am not exactly excited about this race and I should be, maybe I have just been too busy trying to get my job search started. Oh well, just part of life.

I was happy with my pacing through 4.0 miles and I did attack the hills in those areas pretty hard, so it was a semi-hill workout, as well as a tempo run for me.  After 3.0 miles the Newtons started to really rub on my right ankle and it got a lot worse once I hit the dirt road. Between the hills, the ruts and the distraction of my ankle being rubbed raw (even though I had a band-aid covered by duct tape), I had to slow down.

It doesn’t matter which of the three caused the most slow down, because once I got back to the tar road, I picked the pace up again and forced myself to ignore the ankle.  Otherwise I felt really good and finished strong, this is a tough course and in a race, I believe I could do a lot better.

What to do about the Newtons and how they are rubbing my ankle to the point of bloody sockness anytime I seem to go over 3.0 miles in them? I have a feeling that the best thing will be to stop running in them until the sore heals up, so that is the plan going forward. I had to look around and see which shoes would bother the ankle the least and my old read Nike Presto’s didn’t bother at all even when I walked around in them sock less.

So I will bring my Red Fancy Pants Nike’s out of retirement and run them for a week or two, to let my ankle heal and then try running in my Newton’s again to see what happens. If they continue to create bloody sock problems, then I will have no choice but to retire them and move on.  Hopefully they will be fine after my ankle heals itself.

This is a cut-back week, so I am actually planning to get around 30 miles in and it looks like I am on track to do that, no 40.0 this week :-).  However, if I go out and try the Presto’s just to see how they feel tonight, I might get a little closer to 40.0, but I wouldn’t do that would I?????

Easy 5K & Alternative Workout 4/25/12

This morning my Alternative Workout equipment was made ready and I got to use it this afternoon. I definitely will be sore in the morning – using a chainsaw, pulling, hauling and shoving limbs into my chipper, then splitting the wood with a 10 pound splitting maul, putting 5 loads into a wheel barrow to get to where we will be stacking all the wood was a great 3 hour workout.

How was my run? Slow. I stayed right around a 9:00 minute pace and ran pretty easily. I was pretty stiff and tight from yesterday’s long run and it too about a mile to get loosened up. My foot didn’t bother, but I used the old band-aid/duct tape combo which worked great for a shorter run.

I think it is pretty cool that I have gone over 500 miles for the year already, I never would have expected to be running this well at the start of the year and love what changing my form is doing for my injury rate. Now to get rid of the little PIA stuff like the right ankle – ah well. We will see. Continue reading

My Alternative Exercise Program

This morning my alternative workout gym was being created.

The main culprits of creating my new workout facility were these folks:

Foster's Tree Service

I have had them come out every year for the past 5 years and they do a GREAT job!

The guys in action

They did a great job and put my exercise equipment on the ground without any damage to the surrounding area, vehicles or anybody. When they left they were smiling and commenting on how much “work” I had to do. They even volunteered to come back later in the summer to create more exercise equipment – I respectfully declined. 😉

So here is my upper body workout equipment over the next month or so:

Trees are on the ground!

Looking at the rest

There are a total of 9 trees that were put down this morning in less than an hour. Including this big old Beech, that the local woodpeckers were starting to attack, which meant it was dying and in a few years might have ended up on our garage, so it was time to bring it down.

All of these trees now need to be limbed, chipped, cut to length about 14 inches, split and stacked. Going by past experience, this process will probably take me about 3-4 weeks and will be the GREAT upper body workout that I know I need.

This process is one of the reasons that I have delayed (procrastinated) my speed work. After doing this workout for 3-6 hours daily, I will not have the energy for speed work.  However, once this project is finished, I know that I will be in great shape and ready to begin.

I wonder if I will loose some more weight or if I will pack on muscle and give the old body a little definition – should be interesting.

If you are looking for a great company to do any tree work in Central Maine, please contact Bob at Foster’s Tree Service, they do a great job and are very professional while doing it – I highly recommend them.

Besides how else can I thank them for creating my new gym :-).

Well now it is time to get ready to fire up the chainsaw and chipper, my alternative exercise program awaits me.

Wow What a Headwind–4/24/12

Believe it or not I took 2 whole days off from running!!! I had a few little nicks and little aches or pains that were starting to accumulate, plus I was feeling a little rundown. So I knew it was time to let the body do a little re-charging and healing.

Yesterday’s Storm Pictures

Plus it rained cats, dogs and donkeys yesterday, but really the rest was needed. Here are some pictures from yesterday morning – remember it rained another 1-2” after this.


We were pretty worried about the rows being underwater, but they stayed just above it, the little channel that I cut to the other lawn provided just enough drainage to not drown the little sprouts.



This was completely dry on Sunday.

I don’t remember a rain storm like this, other than a hurricane. I would hate to have seen how much snow this would have been – let’s not worry about that until next winter Smile.

Today’s Run

Today I ran my half-marathon course and my legs felt really great, in fact I felt strong the whole run. The only problem was that I was running into a 15-20 mph head wind with 30+ gusts to keep things interesting, for about 11 of the 13.1 miles.

Did the wind slow me down – yep, but I still had a great run and a big part of running outdoors is dealing with what Mother Nature deals you that day. You just have to enjoy that you are out there running.

Bloody Sock

I like my Newton Gravity’s a lot with the exception that my right ankle rubs like the dickens, now that I am using them as my everyday running shoe. So yes I have the lovely bloody sock and it was a distraction this morning and just a bit uncomfortable while running.



This is the first pair of shoes that has done this since an old pair of New Balance back in 2005, but that was almost from the start – not after 60 miles. I am not sure why all of sudden the Newton’s started doing this, but they are not scoring a lot points right now. Other than this, they did great on my first long run in them.

If anyone has any ideas on how I can patch my ankle long enough to let it heal, while I am still running in the Newton’s, would appreciate suggestions.  Or is just a matter of shutting up about it and sucking it up until it heals.

Definitely can’t afford to go out and buy another pair shoes right now!


AVR Week In Review 4-22-12

P4200004Today is a scheduled day off and I can tell that I definitely needed it. My body is pretty tired and starting to get a couple of aches and pains, so a day or two off is happening.

If it is raining hard tomorrow, instead of being my usual stubborn self and running any way, I may bask in the heat of the wood stove and just do my 100 up and some light weight lifting after my appointment.

The return to Windows is going great and I am happy that I decided to go this route instead of getting the Mac repaired. I am just more comfortable in Windows Smile – personal preference.

On the job search front, getting all the preliminary paperwork (resumes, cover letter format, work history, research sites, etc.) done. Now I just have to find positions that are interesting to me and start applying. Luckily, I am not in a big hurry to find a job and can be selective about finding the right one for me.

Running Summary This Week

RunLog Week of 4/22/12


Miles walked this week: 24.1

Three things Running

  1. Newton Gravity are my primary running shoe now: After Monday’s long run, I decided to start using the Newton’s as my primary running shoes. Since I have, a couple of things have happened, they started to rub on my right ankle, but only when I go through the down-back (I must land differently because of the uneven footing), just don’t like that bloody sock thing and my left shin is starting to bother (shin splints). 

    This was surprising because I had over 60 miles on them with no problems and started up when I began to use the Newton’s daily, but they are minor inconveniences that will go away. Other than those minor things, the Gravity’s are doing great!

  2. Weekly Miles: I am finding out that 40 miles is about my limit a week right now.  I start to wear down too much (too tired) and the little aches and pains start creeping in. So I plan to keep my distance right around 35-40 miles (knowing me it will be closer to the 40) for a while, especially with my non-running alternative exercise programs going through the roof over the next couple of months.
  3. Long Run: Even though it was very warm Tuesday (in the 80s) I was still able to run 13.1 in less than 2 hours, which is fantastic in my mind. I did really good through 9.0 then just got pretty tired.

I know that I should start doing a little speed work and fighting up hills instead of just plugging along up them – those are the two things that I am going start doing this week. We will see how I feel and it will be really interesting to see how the Newton’s do on my long run which will happen on Tuesday this week. I have an appointment for when I usually run on Monday’s. Probably a good thing it is supposed to be fairly nasty tomorrow.

This week in a word: Newton’s

Blog Posts

Below are my posts from last week:

  1.  Knowing What You Eat
  2. Just a Bit Warm 4-17-12
  3. Zensah Compression Socks–Initial Review
  4. Dell is 90% Setup & I am Happy
  5. Long Hot 13.1 Done Today 4-17-12
  6. Newton Gravity–After 50 Miles
  7. Nice, Easy Run–Needed It 4-18-12
  8. A Dog, Hip Belt Problems and a Good Run
  9. Just an Easy 5.0–4/20/12
  10. Body is Telling Me Time For a Rest Day

I know that I have been neglecting my online presence for a while now and have been trying to be more active on Facebook and Twitter, but other priorities are still claiming a lot of my that I previously devoted there. But I am finding a little more time to comment or reply to what others are saying.

Top 10

Here are my top ten posts for the past week based on page views:

  1. Newton Gravity–After 50 Miles
  2. Tommie Copper Sleeve Review – First Impressions
  3. Tommie Copper – Is Working
  4. Zensah Compression Socks–Initial Review
  5. Knowing What You Eat
  6. Dell is 90% Setup & I am Happy
  7. A Dog, Hip Belt Problems and a Good Run
  8. My Transition Plan to Minimalist Running Shoes
  9. Newton Gravitas – Initial Impressions
  10. Long Hot 13.1 Done Today 4-17-12

My Favorite post from last week

Newton Gravity–After 50 Miles less for my writing, but more for the comments that it generated and what I learned from Mike the New England Newton rep. He provided insights into the Newton’s design, that I didn’t understand very well, before he clarified it.


I hit my goal weight!!!! 155 it doesn’t mean that I will stay there for long though. I still have a bunch of work to do before I get under and stay under that magic weight, but hitting it once means a lot. Actually I have bounced between 157-158 most of the week – which means that I am still consistently under 160, so I am pretty damn happy about that.


Just the little bout with shin splints this week and my right hip flexor is not liking 40 miles, but, once I get moving it pretty much stops complaining. No other injuries to really speak of, just the usual stuff that is just going to be a part of my running until I stop, so no use about complaining or whining about them.

Running Shoes

Saucony Kinvara

My knees were aching a lot more than usual after my long run on Tuesday and I decided to make them into my shorter run shoes in a couple of weeks. I just think the cushioning is starting to wear down a little too much. I also noticed that when I get tired that my left foot is starting to slap down, instead of landing softly – I wonder if that has any part to play in my left shin being sore?

I had been walking around in the Kinvara’s, but decided to not wear them at all for a couple of weeks to see how things are.

New Balance MT110

Unfortunately I haven’t run any trail runs in a couple of weeks, gonna change that this week, so I haven’t run in the 110s at all. However, I walk a lot in them everyday and just like how they fit and feel.

Newton Gravitas

These are now my primary running shoe.  I have really started to like them, but as I said at the start, for some reason they are rubbing my ankle a bit raw and caused a bloody sock during my run yesterday. I wonder how they will do on Tuesday’s long run?  Probably will have to go ahead and do the band aide/duct tape routing to protect my ouchie that day.

Racing Schedule

I started a Google CalendarRunning In Maine 2012 with a lot of the dates of races in Maine during 2012. Yesterday I worked on updating and adding a lot of races to the calendar, so it is a lot better than it was before

I have it sort of narrowed down to the races listed below:

Date Name of Race Location Result
1/14/12   Belgrade, ME 40:00/4.0/8:53
4/7/12 Fly Like An Eagle 5k China, ME 23:48/3.1/7:40
4/28/12 Joseph’s 5K Fairfield, ME  
5/26/12 Pineland Farms Trail Running 5K New Gloucester, ME  
6/24/12 Rail Trail 1/2 Marathon Augusta, ME  
7/4/12 Friends of the Fourth Winthrop, ME  
7/12/12 Bond Brook 5K Race Series Augusta, ME Wednesday Evening
7/15/12 Bradbury Mountain 6 Miler Pownal, ME  
7/19/12 Bond Brook 5K Race Series Augusta, ME Wednesday Evening
8/2/12 Bond Brook 5K Race Series Augusta, ME Thursday Evening
8/11/12 Topsham Fair 5K Topsham, ME  
9/9/12 Bradbury Mountain 12 Pownal, ME  
11/10/12 Maine-ly Moose 5k Portland, ME  

As we go through the season, races will change and I have added the Bond Brook series already and taken out a couple of others Smile.

This at least gives me an idea of what I would like to run. I have also made a widget for the sidebar of this blog that has the calendar in it. If you see any errors or other information that needs to be updated or added please let me know.

Running Goals

This section shouldn’t change too much from week to week, but I want to keep them right in front of me so that I don’t forget what my goals are

A slight change to my goals – is to make sure that I am enjoying running and not letting it become too much like work.

This year my big goals are to run 1,200 miles, run a sub 20:00 5K and get through 2012 without any significant down time or injuries (running related or others). My unadvertised goals from the start of the year are to be able to finish a half-marathon (notice I said finish not race) and run a few trail races when the weather gets better.

My long-term goal will be to run the 2013 Marine Corps Marathon. I finished the 1983 Marathon and to run/finish Marine Corps again 30 years later would be very cool. This is one of the major goals that I have in mind for my running and it would be even more fantastic if I could qualify for Boston that same day. Therefore, I am doing a 2 year work-up to the Marathon distance, just to see if my knee will hold up.

The reality is that

This has been a good week of running even though it was pretty warm Monday and Tuesday. Hitting 40 again was not really planned, but I have been going with the flow more and running according to how I feel more than my planned schedule. Smile.

Thank You again for your support and reading posts from "A Veteran Runnah".

Keep smiling and good things will happen! 🙂

Originally written by Harold Shaw published at "A Veteran Runnah" © 2011 – All Rights Reserved. Excerpts and links may be used, provided that full and clear credit is given to Harold Shaw and A Veteran Runnah" with appropriate and specific directions or links to the original content.

Body is Telling Me Time For a Rest Day

Today was another beautiful day for a run, the only problem was that I had done a bunch of yard work and moving dirt before I ran. Mowing the lawn and stuff is not a big deal, but filling 5 wheel barrows full of dirt then, spreading it out was more upper body work than I am used too now Confused smile.

Even though I have a lot more dirt to spread around, this was my first day of doing it this year, I kept it conservative. The shoveling, moving a filled wheelbarrow and spreading it around, tends to bother my lower back, so I just want to be real careful to not overdo it like I usually do. Tonight the only thing that is sore from that workout are my abs Smile.

The shoveling dirt, along with my upcoming lumberjack workouts, should get my upper body in pretty good shape by the end of May.  I might even have some abs (which I haven’t seen in way too many years).

After I did my 100 ups and actually started running I really wasn’t all that into doing the 5.0 miles and had thought about just doing a 2.0 and then doing 3.0 tomorrow. However, nasty weather is coming and I believe that the old bod is telling me I need a day or two off, so I did my 5.0 got to 40 miles for the week and don’t have to run tomorrow. Continue reading