AVR – Week In Review 5/27/12

Nike Free 4.0 v2 – making a difference

Today’s Run

I ran around noon today, so the temps were close to 80, but there was a nice breeze. I needed 5.0 miles to go over 50 miles for the week, so I did the Notta Road O/B.

I wasn’t going to go all that fast, but when I got off the dirt road I picked it up pretty well (even though I had to stop and dig a larger rock out of the sole of my left foot, the tap, tap, tap was driving me crazy.

By the time I got back to the dirt road again, I admit it, I was tired and slowed down a bit too much. However, I got the 5.0 done in 42:30, which is an 8:30 pace, so I am satisfied.

I was surprised that I had enough energy/strength left to still run faster than my average pace on a week, when I have run further than I have in a long, long time.

Running Summary This Week

RunLog Week of 5/27/12

Weekly Summary 5-27-12

Three things Running

  1. New Shoes: Last Sunday, when I was performing surgery on my Newton’s, TheWife told me to just go get a new pair of shoes, she was tired of me hacking away on the shoes and my ankle looking bruised or bloodied. I didn’t argue wither – when TheWife says it is okay to get a new pair of running shoes, I don’t argue 😉After some hemming and hawing, I ended up getting the Nike Free 4.0 v2 at Dick’s Sporting Goods. To say that I like these shoes is an understatement! The first week I have them I have run further with less aches and pains than I have in a long time. In fact when I looked back over my records, I have never run 50 miles in a pair of new running shoes the first week that I had them. Going over 50 miles also means that I have to do my “after 50 miles review of the shoe, tonight or tomorrow :-).
  2. Over 50 Miles for the week: It felt great to go over 50 miles for the week. I know that I haven’t been over 50 miles in a week for at least 25 years.  I came pretty close to not doing the 10 yesterday, but when I did, I knew that I would do 5.0 today to get 50 and I did. I have a feeling that I will go back to 35-40 next week, just don’t want to beat myself up too much too quickly. 
  3. Nike Plus GPS App fixed: For some reason or other I was having a lot of problems with my Nike Plus iPhone App and made a comment on Twitter that I was having problems. In a few minutes @NikePlus tweeted back and we worked through several different possible solutions of which none worked. They requested that I call in, which I did and after a bit of trying different things, we decided to delete and re-install the program. After that it worked great!The people at NikePlus/Nike were proactive to finding a solution to the issues I was having with their product and I am back to using it again.This is a much different experience than I have had with some other companies recently and it was refreshing to see a company be proactive in finding a solution for a customer.

Yes I ran all 7 days and will probably run until Friday and take that day, for my rest day. It just feels great to just run and not worry about whether the shoe is going to hurt my ankle or have to break my body into the shoe.

This week in two words: New Shoes or better yet: Nike Free’s

Blog Posts

Below are my posts from last week:

  1. Adding New Running Shoes to the Mix
  2. First Run in Nike 4.0 Free Rides
  3. Long Run and Nike Free 4.0 Day 2
  4. Short and Easy Run Today 5-23-12
  5. Brand Loyalty – Surprise it is Nike
  6. Almost Got 10.0 Today 5-24-12
  7. Hilly 5.0 and Feeling GREAT 5-25-12
  8. Hot and Humid 10 Miles

I did a lot better with posting this week and participating in my running/fitness sites this week.

Top 10

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

  1. Tommie Copper Sleeve Review – First Impressions
  2. First Run in Asics Gel Blur 33 – 2/16/12
  3. Long Run and Nike Free 4.0 Day 2
  4. Brand Loyalty – Surprise it is Nike
  5. Adding New Running Shoes to the Mix
  6. Wordless Wednesday – 2/1/12
  7. Newton Gravity–After 50 Miles
  8. Running Log Spreadsheet Template
  9. First Run in Nike 4.0 Free Rides
  10. My Transition Plan to Minimalist Running Shoes


Holding steady between 152 and 153 all week!


No injuries, my hip and knees are feeling a LOT better, even my left soleus flare-up seems to be getting a LOT better.

However, it can’t be because I changed running shoes this week can it? According to the “experts” changing shoes doesn’t/shouldn’t make a big difference in whether you are injured or not {cough “bullshit” cough}.

I tend to think that running in the right shoes for you does make a difference and no I don’t always agree with the “experts” even if they are “smarter” than I am. If you are running in the “right” shoes for you, you will run more efficiently, which in turn leads to fewer injuries.

The hard part is finding those “right” shoes.

Running Shoes

Nike Free 4.0 v2 

I bought them on Monday and haven’t had the slightest desire to run in anything else since my first run in them. These just fit right, my  right toe isn’t cramped, the right ankle is not being abused and they just feel right on my feet! More about them in my 50 mile review.

Saucony Kinvara

They have been retired to my walking/lawn mowing shoes.

New Balance MT110

It seems that lately I haven’t been getting to the trails and that these have turned into a comfortable pair of walking shoes. Memo to me – go run on trails!!!!

Newton Gravitas

I haven’t run in them since the surgery last week, so I don’t know if it was successful or not. To be honest with how great the Nike Free 4.0 feel, I don’t really care. The Newton’s will be used for my rainy day runs or days I want to check my form or if I get really froggy and try a few 2 a day workouts.

Maybe all this adaptation I have done over the past 6 months made the transition to the Nike Free 4.0 easy, but there is a definite difference when I run in them, versus the Newton’s and unfortunately or fortunately dependent upon how you look at it, the Newton’s are coming in second place.

Racing Schedule

I started a Google Calendar – Running 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 23:25/3.1/7:33
5/26/12 Pineland Farms Trail Running 5K New Gloucester, ME  Didn’t run it
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

It seems that as the year has gone on, I have become more and more a road runner. I haven’t been on a trail in a long time  and need to get back to doing it, otherwise I need to really look at the trail races I have listed and look at road races instead.

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

I have enjoyed just being able to run without worrying about how my running shoes are going to do with my feet and ankles. Stay tuned for my 50 mile review of the Nike Free 4.0 v2 that I am going to try and get out tomorrow. They are not perfect, but they are pretty damn great shoes.

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.

I moderate all comments, if it is inappropriate it will not be published.

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