Today was an optional recovery day, or a technique high cadence short workout. There were a couple of different video choices and I was planning on using Spinervals 23 A Time saver. But my computer did not want to complete the download in a timely fashion- so I made up my own set.
I started with an easy spin warm-up and then the usual 3X30 53/15 Spinervals warm-up set & then did a 5 minute 20Son/10Soff 39/15 spin. During the 20 second on spin, my cadence was around 120-122. I could hear Coach Troy saying fast legs, fast legs over and over in my mind. Then a series of single leg drills with low resistance to practice pedaling through the entire pedal stroke. For my main set I did a 15 minute ladder set- Started at at 53/15 and then jumped my way back in one minute intervals to a 53/25 and then back down to the the 53/15 following the same format. As the resistance got easier, I increased cadence a bit, and on the way back down, the cadence went down. I kept my HR in the Blue Zone the entire time. I was not pushing hard power at all. As an example, my cadence normally at 53/15 is 85-88- today it was 77-80. Once I finished the main set, I did a 3 minute 20/10 at 39/15 and then a 53/17 set for 2:30 at a cadence of 90.
Following the ride, I decided to do a short run- it is cold today, but sunny (although it did snow last night, the road was dry). I did my normal 5K route- couple of short hills, but mostly flat. I kept my pace slow and just enjoyed being outside in cold, crisp air- a perfect way to finish a great workout.
Here are the details:
Bike
Time- 48:26
Distance- 15.03 miles
AVG HR 122
Calories- 373
Run
Time- 27:52
Distance- 3.37 miles
AVG HR 155
Calories 330
Tomorrow is a big effort day- Spinervals 22 Timetrialpallozza - 1 1/2 hrs of suffering enjoyment! And I might swim too.
Lastly I am in process of trying to find a new goto running shoe. The last 2 years, my race and training shoe has been the Saucony Kinvera- and I loved them! But like any good thing that ended. The Kinerva 2 is much different. I wear a 9 in the Kinveras, but a 9 in the Kinvera 2 is too small (learned the hard way for sure!) and the 9.5 feels squirley or sorta loose. And I run with elastic laces that allow me to speed through T2- so the 9.5 size in the Kinvera 2 is not an option and I am working on finding a new shoe.
The last few weeks I have been running in the Brooks Connect Pure. And I have mixed reviews. During the run it is pretty good, but that is with socks and taking my time to put them on. When I did a run without socks- there were a couple of areas that started to get a bit hot around the tongue within a couple of miles. And while I have them laced with elastic bungee laces- they do not slip right on- you really need 10-15 seconds a shoe to get them comfortably on your foot. And for me I don't wear socks for Sprint to Half Iron and my T2 times are typically 25-30 seconds - so spending that much time putting on shoes that are likely going to give me some hotspots means they are not going to make the cut. For a full Iron, they might be an option since I do wear socks (CEP compressions are my usual choice) and T2 is a slower process for sure so spending a few extra seconds per shoe is okay.
I do have 2 pairs of K-Swiss shoes coming- the K-ruuz 1.5 and the blade light run and I plan on giving each a good try out- sockless, bungee laces, T2 style etc and will post a review of each.
But what I am looking for from everybody is their suggestions on similar shoes to consider. I have a neutral stride, with a mid foot strike. My foot size is about 42.5-43 cm- so a 9-9.5 is my typical shoe size. I am open to trying any brand, except for Nike (I don't agree with their athlete sponsorships choices so I don't buy their gear). Thanks in advance for any advice!
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