Review: Nike Free 5.0 (2014)

pic grabbed from www.vulcan100.com

I've been running in the Nike Free 5.0 (2014 version) since early this year, replacing my trusty Brooks Pureflow for my easy and long runs. I bought in on discount in one of those Nike outlet stores located in Caltex, NLEX and I am greatly satisfied so far with the purchase since then.

Runningwarehouse.com measures the stack height as 23mm (heel) and 15mm (forefoot) which gives an 8mm heel to forefoot difference ---which rightly complies to my minimalist running style. The D-width size gives enough wiggle room for my forefoot area. Mix it with the Dynamic Flywire technology to secure the foot, it provided a totally balanced, comfortable fit.

On the run itself, the shoe lives up to its name as I felt great running "free." The snug fit of the upper and the special design of the sole (which Nike terms as Hexagonal Flex Pattern) allows "free" movement of the foot as it goes thru the entire cycle of my running gait (midfoot strike......I think).

Overall, this is a very comfortable shoe that I think is good for easy paced runs ---including long runs. I used this in my last race (14.7km Class of Clans race) with the intention to "just finish it." Pace was relaxed which the shoe helped by making me forget about it and just run easy...and free. You can boost the speed if needed but I think its barefoot brother, the Nike Free 3.0, would be more up to the task when it comes to really increasing the tempo.

As it is already 2015, I can see the updated version of the Nike Free 5.0 in the stores which I think attests to the many runners who've been satisfied with its performance. I hope they continue this line as I will definitely get the latest version once I wear out my current pair (which is a loooooong way to go with the way my runs are lacking lately).

Rating: 4.5 out of 5 stars

Race Report: Class of Clans 16k

PROS:

• Got hooked on registering this one as I'm a die hard CoC player. ;)
• Started on time.
• Start/Finish line was at km0. Getting the best view of that controversial DMCI building that photobombed the Rizal monument. Hehe.
• Released runners in waves to avoid clogging at the start.
• Sufficient number of water stations, ambulances, and race marshals
• With a finisher's shirt and medal (along with the race shirt) at P750.00, this was a good deal!

CONS:

• 16k race route measured only 14.7k as per my Garmin. This was a big failure in my opinion, especially after Berwin Meily announced/stressed at the start that this was a 16k race. I was hoping to do a long run from my usual 12-13k runs so the distance recorded was disappointing.
• No chip time as there was no chip on the racebib. :)
• Saw mayhem going on at the baggage claim area in the end. Probably understaffed there as many runners had to wait for some time to claim their bags.

MY RACE:

My plan was to run this just to finish. As this was my first road race in a long long time, I just joined to get that race feeling back again and hopefully log a long run for the year. The plan was just to relax, run at 140HR and see if I can up to tempo pace by the last 5 or 6k. I had a Clifbar Blocks pack so the 6 blocks (200 kcal) should be able to carry me throughout the race nicely.

It was a true test of self control as I managed to stick to my plan. My pace was between 7:00-7:15/km from the start until km9 (HR at 140). I changed my plan a bit towards the end since, at the halfway mark I saw that my Garmin only read 7.30km. The distance will fall short of 16k, I told myself, so I took the chance of increasing my pace from km10 onwards (6.53, 6.49, 6.35, 6.48, 6.38 per km). I was slightly huffing and puffing with my HR at 150 or so, but didn't have any real difficulty as this was a very flat course (except for the 2 flyovers).

Finished the 14.7km distance at 1:44:27 (Garmin time) with 7:06/km average pace. 

The 1.3km shortage on the race course was really a let down (except probably for the numerous walkers in the race that I passed by) so I hope the organizers will take a look into it in future races.

Next race? 

Hmmm, a  half marathon this year beckons....

Race Shopping

My next duathlon is the SCTEX dua on Sep27 which is quite far away. This is good as it'll give me enough time to train, especially now that my TP CTL is down to 44.9 (previously at 41) due to work stress and daddy duties. I really need to up the ante.

So right now I'm (run) race window shopping. Looking at runrio.com and pinoyfitness.com for either a 10k or 21k race to join in. Long runs have been lacking (highest is 10k in the past few weeks, sigh) so signing up for a 21k could be a good way to push myself to run longer on the weekends.

Let's see if I sign up for one. These extra 7 lbs REALLY need to go.

Race Recap: Alaska Cycle 2015

Venue for this annual race was moved from BGC to MOA last May 17 (yeah, sorry for the late post) so the flats and flyovers coupled with the 4 rounds made up for a good Sunday 40km workout.

I did well, IMHO, considering that I was on a lot of work related stress days before that race and that I finished a duathlon race the Sunday prior. Finish time was at 1:19 which put my average speed to a bit over 30kmh. My PR for a race as this is about 1:16, so I was happy to be well within range.

This, however, shouldn't make me overconfident as there are a lot of races ahead this year. I am (very) down in terms of Trainingpeaks CTL value so I've a lot to do in terms of getting back into form.

A great thanks to the organizers of the Alaska Cycle as they did a good job, including the race that my kids entered in the previous day.

That fat tummy has to go. Seriously.

Race Recap: PhilDuaSeries Leg2 2015

The good:

1. Good venue, race route
2. Accurate distance
3. Sufficient hydration stations
4. Good number of race marshals
5. Improved bike-check in (no more waiting in line, yey!)

For improvement:

• Had to wait for over an hour after I finished the race to claim my bike and other stuff. I think the wrist band system should already cover possible theft so there's no need to wait for the last participant to finish the bike leg.

Race plan:

I missed 3-4 days of training 2 weeks prior to the race due to work related matters, so I had to limit my performance on this one especially on the run. Plan was to run tempo during Run1, ride tempo to hard, and then see if I can run on empty by Run2.

Race performance:

The 2 loop course on Run1 was a share of flats and short to medium climbs. I was able to keep my pace on target, finishing it on 6:28/km and 150bpm average.

Lookin' good at Run1

I rate myself as between "good" and "very good" on the 4 loop bike leg, managing to ride the false flats on my big ring. I got worried at one point as I might pay in Run2 for all that heavy lifting on the bike, but I just said to myself that Run2 is only 3km so I think I should be ok. I finished the bike leg in 1:09 and 26.3kph speed. Btw, the switching of pace/HR monitoring from my Forerunner 410 and Edge 800 and back was seamless, so I was able to monitor my bike parameters during the ride (cadence included).

My legs were still feeling good at the start of Run2, so I took the opportunity to speed up and take on the struggling runners one by one. I doused my head with water at every aid station. HR was high, as I weirdly expected (HR ave on Run2 was 160!). I guess this proved to be the result of the lack of run mileage and hard run workouts (tempos, intervals, bricks) that my body has not become used to lately. I have to improve on that. Run2 ended at 6:14/km which was quite good given the non-preparation for this race.

I looked at the race clock as I crossed the finish line and it read 2:14 and change which is a 2-minute PR from last year! YAHOO!

I was actually clapping on another participant who wouldn't allow me to beat him on the line. Good sprint anyway! Hehe...

I think that good showing on Run2 helped a lot. But then again, the PR could've been better than 2:14 have I done the needed training 2 weeks prior.

Next duathlon is on July (Clark), again by the org team of PhilDua (now Leg3). Improving my weight is a must by then, as my race pics just show how sluggish-looking I'm in. Still envious of those other athletes without abs, but hey I heard #Dadbod is becoming a trend? Hehe.

This weekend is the Alaska Cycle event and I'm excited for my 2 boys who'll be joining the kid race on Saturday morning. I'll be racing the next day, Sunday, on the 40km challenge so I hope to do good there as well.

Now, back to training....