Slight change in plan last week.  I didn’t do any real progressions, just a couple faster miles here and there, but I did include two double-digit runs.  I know, that sounds lame but it’s been an entire month since I’ve done any, the last one being the Carlsbad Half, so it’s notable.

Friday was a gorgeous day out, 64 degrees, so the planned 8 turned into 10 and then yesterday, because I’d taken Saturday off (50mph gusts can suck it) I added a couple miles making it 13.  Was a comfortable run despite having drunk an entire bottle of wine the previous night: first 3 mi at 8:34, the rest averaging 8:14.  These two runs (and lack of accompanying tweaks or soreness) indicate that everything is back to normal.

If anyone cares, average paces this week went like this:
Mon, 5 – 8:11
Tues, 8 – 8:36
Thurs, 7 – 8:08
Fri, 10 – 8:25
Sun, 13 – 8:26

So I ended up with 43 miles.  This week I’ll be at 52ish with two progression runs on the menu, for sure.

Latest Form Tweak
I’ve given overstriding/gait attention an indefinite break for the last few months since it’s much improved and that’s good enough for now.  My posture is also so much better than it used to be; the hunched back that used to plague me (in non-running as well) is dramatically better.  But my shoulder carriage, on the other hand, this needs attention – too many turtle race photos lately.  Gotta get that space between my ears and shoulders longer and more relaxed.

To that end, I’ve started doing some specific shoulder exercises.  I’m liking the immediacy and simplicity of dumbbells so that’s my preferred method at the moment (as opposed to my Pilates DVDs which would also help but I’m bored with).  What’s nice about focusing on shoulders is that, unlike gait, foot plant and posture, which can all have a big disconnect to what you think you’re doing and what you’re actually doing, there’s no mystery to your shoulders’ location, so it should be a straightforward fix.

Kinvaras for $36!!
At 6pm.  There are only a few left and they’re mainly smaller men’s sizes, but if you check out the Shoefitr thing in use at Runningwarehouse (which is a totally cool 3D shoe scanning technology, independent of Running Warehouse), it shows that 1 size less is nearly identical to the Women’s version except a tad wider in the forefoot.  This could be perfect for me since I always have to cut that bit out for my little toe, so I ordered 3 pairs.

Couldn’t have been timed better because I just went to RunningWarehouse the other day to buy another pair to switch with my black ones and was not happy with the screaming color selection (traffic cone orange?  don’t you forget I’m a girl pink?  blech).  The ones I just bought are way more low-key…here’s hoping they fit well, too.

Btw, that Shoefitr thing is pretty fabulous, it’s in most of Runningwarehouse’s shoe detail pages, so play around with it.  It’s supposedly accurate and could be insanely handy if you want to switch shoe models or, as in this case, compare men’s sizing to the female version.

Edit: oops, the price on those Kinvaras is now $54.  Sorry folks, was a great deal while it lasted.

That’s it from my corner of the world.  Have a great holiday Monday.  I know all you North American cats are going to be shooting up, stripping at work and lighting firecrackers on the scalps of small children since that is the Presidents’ Day tradition (you foreigners have no clue what you’re missing, do you?) so enjoy that sacrificial rooster ceremony tonight and I’ll see you back here in a couple days.

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