New shoes: Addidas Supernova Sequense

Addidas Supernova Sequense

Earlier today I bought a pair of new shoes. After careful consideration I chose Addidas Supernova Sequense(ASS).
Checking both my footprint and pronation-pattern by filming while running on a treadmill, the competent salesperson was convinced that my pronation was normal. I'm not convinced due to hard facts aquired by running. Puma Concinnity which gives no support to the ones who overpronate a little caused me trouble. After I changed to Mizuno Wave Ronin the pain in my knees disappeared. During the last two months I've mainly been using Mizuno Wave Aero 8 and Saucony Kinvara. Again I got into trouble with pain in both my knees.
ASS is supposed to correct a mild form of overpronation. I tried out a pair of Saucony Progrid Omni 9 which is supposed to correct if you overpronate a lot. It was clear that my natural pronation was prevented.
The shoes(ASS) felt fine, good to run in, but they're heavy(317 g). Well, if that's what it takes to prevent injuries it's worth it. Important thing is that I get back to running again soon.

Saucony Kinvara: new shoe

Saucony Kinvara, 208 g

I have several pairs of shoes. One pair for competition and speed-work, another for endurance-sessions and a pair for trail-runs. I've been using Mizuno Wave Ronin now since 8th of April this year, logged just over 500 km of running with those shoes. Lately I've noticed that the shoes doesn't provide anymore that just a slight response when hitting the surface. I guess it's time to grant retirement for use in the gym, season starting next quarter.
It's always nice to go hunting for a pair of new shoes. Allthough I think it's wise to stick to what works I'm always eager to try on something new. Saucony just brought a new model out for sale and I thought I'll try it on. It's an interesting shoe because it allows the pressure when hitting the ground to be more distributed on the middle- and front of the foot. Oh, and it's definately a shoe to compete with. Not much stability, provides a good felling when running and demands a skilled runner. By testing out I discovered that my running pattern tends to stay pretty close to that experienced when using Ronin. Overall, I had a good impression and bought a pair. First major test is a 10 km race on Sunday this weekend. I've had a good tapering period so far, and my aim is to finish with a new personal best on the distance.
Some has allready bought and had some testing done:
http://www.dailymile.com/blog/team/running-shoe-review-saucony-kinvara-vs-newton-gravitas

Airborne

This afternoon I bought a pair of new running shoes-Mizuno Wave Aeoro 8. I wasn't planning on running before Friday again, but I felt fine and I couldn't resist some serious testing of my new shoes. A bit sceptic after Yesterday's down, but what the heck. I gave it a try. I felt fine running, The body responded good. Clearly I've recovered good from last weekends race. I'm back in normal training again. The shoes were very good. They are steady, provides a good running experience, low sole, allows me to land on my forefoot and evenly. Overall a very good shoe, but I'll run at least 100 km before I give my final judge. So far good, but not as good as Ronin. Well then, I went for a small hill run on the streets. Weather was fine and the body responded well. I need to work more on my pace when ascending hills. My goal is to keep a pace that allows me to run throughout all the ascend. I need to slow down when encountering the ascend and focus on a good feeling and a steady pace.
I addition I started to reduce my amount of water-intake. My aim is to keep it at 0,3 l pr hour as an average. That means I can run for 4h without refuelling-a whole marathon.

Technicals:
-Distance: 12,8 km
-Time:  1h 12m 49s
-Average speed: 5,69 min/km
-Elevation gained: 144 m
-Calories:  893 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/42201920

Running-shoes: Status

Today I'm using three different running shoes:

1. Mizuno Wave Ronin:
Purchased: 8.4.10 at "Løplabbet" in Oslo
Main area for use is competitions.
Total km: 202

2. Puma Concinnity:
Purchased: 30.4.10 at "Løplabbet" in Oslo
Main area for use is training off-trail
Total km: 223

3. Montrail Masochist:
Purchased: 14.5.10 at "Løplabbet" in Oslo
Main area for use is training on-trail.
Total km: 308

Right now I've decided to use the shoe from Mizuno only as I suspect that the other shoes are the reason for my recent problems with my knee's.

Resuming speed training

I was a bit uncertain concerning my knee's after Yesterdays workout. I have been thinking a great deal about what the real cause for the pain in my knee's could be. Possible causes are to much strain, insufficient technique, wrong shoes, low strength in feet. I think nr 2 is connected to nr 3. Today I used a pair of competition shoes(weight: 193 kg), Mizuno Wave Ronin. I didn't feel any pain or discomfort in my knees at all. I could clearly sense that I tended to use my forefoot to a greater extent and a more evenly distributed pressure when landing on the foot. In the time to come I'll use these shoes only and check out if that's the reason for my knee-problems.
Well then, about todays workout. I did four, short intervalls. The speed was there like before. In order to develop I need to increase the length of my intervalls. I'm running 435 m(0,270 miles) now. Next week I'll increase the length to 600 m(0,37 miles).

Technicals:
-Distance: 5,36 km(3,33 miles)
-Time: 32m 38s
-Average speed: 6,09 min/km(9,8 min/mile)
-Elevation gained: 22,9 m(75 ft)
-Calories:  372 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/41044699

Running-workout of today: Very long run-Ultrarun!

I guess I can call myself an Ultrarunner now, having runned 51,5 km in 6h 3m 42s. The course was on trails in Nordmarka. I experienced rain most of the time. It was also the first time I used my new trail-shoes. The brand is new to me-Montrail. The model is Masochist and today I almost felt that way-especially at the end of the workout. My intention with this monstrous session was to prepare the body-and the mind-for a 50 mile race due in the midle of June this year in the same area, only somewhat more north.

Technical data:
-Time: 6h 3m 42s
-Distance: 51,5 km(32,2 miles)
-Ascent: 2.160 m
-Average heart rate: 148
-Average pace: 7,06 min/km(11,3 min/miles)


Some impressions from the workout:
-I'm still a bit worn out. Yesterdays recovery day wasn't sufficient enough.

-Nutrition: I'm a bit low still, but it's better. I'm using energy drink and dehydration-tablets from Maxim.
Total intake was dehydration(3 tablets of 10 gram), energy drink(75 gram), bananas( 2) and water(2,0litres)
I'm to low on energy and water-especially energy. I need to increase! I was down 1 kg after the workout. Bananas doesn't work well in the rain. They dissolve. I need to find another solution. Bread with honey is an alternative-well wrapped!

-Shoes: A good experience so far. Cushion is adequate, but not more-better on pure trails. It's a steady shoe and good to run with. It suits me fine. It's not to heavy-310 grams. I didn't get any blisters. Anyhow I need to bring along some gear to mend them-they will occur!

-Clothing: When it rains all the time you get wet no matter what. I should use my Mythos thights. I got soar on the inside of the tighs, at the top. I need to find a means to prevent that. Talkum?
If I had known the amount of rain I would have used another jacket. I have a Gore Tex jacket that would have been more suited for the occasion. I need to refresh the impregnation though. I addition I need some gloves and something on the head.

-Backpack: Works allright. I have to cut off some lose ends here and there.

-Performance: Ultrarunning is not marathon-running. I need to remind my self of that. Being used to run a steady pace throughout all the run/race I'm sort of used to that approach. Covering much lengther distances it's vital to make use of another approach. The limiter is not lactic acid accumulating in my body, it is fatigue from worn ut muscles-particularly in my thighs. In order to prevent eccesive fatigue I have to fit in-on a regular basis-walking breaks. Walking breaks is due on steep ascends and a certain amount of time every hour.

-Overall: I'm very satisfied with the outcome of the session.

Running, workout of the day-first run in Nordmarka-Oslo

Well, it's been a nice day so far. Weather is good although not to warm. I've moved my long runs from asphalt pavement to gravel roads in Nordmarka-Oslo. Key data: 33,5 k(20,9 miles), 3h 22 48 sm, average speed: 6,05 m/k(9,7 m/mile), average heart rate: 154, ascent: 710 hm.
Lactate acid is no object anymore when it comes to long runs. Important aspects are level of muscular endurance and my ability to establish good routines when it comes to drinking and eating. Additionally I need to replace my loss of salt.
After the workout I didn't experience any particular stiffness in my thighs, but more like a general fatigue. Further on I've developed a minor shinsplint at the bottom of my right leg. My guess is that I've been increasing the amount of running to fast after Easter. I'll have to monitor the injury closely in the week to come. It is a possibility that it fades away without any active threatment.Anyhow, I will do some spesific stretching and ice the area after workouts. Tommorow is resting day and Thuesday I'm doing a bike session. My next run will be on Wednesday.

Well, overall I've carried out a good amount of long runs the last four weeks. In the next four weeks I need to increase on my mileage, working my way up to 6 hours. My next long run will be a race-Ålesund Marathon next Saturday(8th of May). Two days ago I bought a pair of new shoes for my hill runs and long runs. The brand is Puma and the model is Concinnity. So far the impression is good(after tow workouts). It's pretty stable, not to heavy(290 g) and good to run with.

Running-fast, long run: todays workout

Crusing at 10 k speed-5 min/k. Heart rate(167) just below treshold. A good workout, but I've been runing to long on asphalt pavement. I can feel a light pain in my right leg. Tommorow I'm heading for a long run on the trail. Anyhow I've bougth a pair of new running shoes for my speed-workouts. It's a new brand for me-Mizuno. The model is Wave Ronin. It weighs just 190 grams and it's just a pleasure to run with. I bought it three weeks ago and I've runned just over 55 k with including one race-Sentrumsløpet-Oslo. They demand good technique in order to benefit. It's not a shoe to run long runs with, but it's a dream to use in shorter speed sessions and competitions. I'll be using them in my races on solid pavement.