Swimming performance

If you live in an island, the summer season is ideal not only for running, but also for swimming! Here is the review of the swimming performances detected by my Garmin Vivoactive 4S over the last 3 years.

 

I mostly swam in open water, occasionally in swimming pools. Therefore, the distances in the chart are approximation, as my smartwatch doesn't accurately measure distances when swimming in the sea. 

First ASICS shoes

Maybe due to its Latin acronym (ASICS stands for Anima Sana In Corpore Sano, or "sound soul in a sound body") I always thought that this company was created and based in Italy, but I was wrong: it's Japanese. After a heel injury which forced me to stop running for a couple of weeks, I made up my mind and opted for a running shoe specifically deisgned for overpronators like me. I didn't want to spend lots of money but at the same time I intended to purchase a quality product which protected me from similar problems. The choice fell on the ASICS Gel-roadmile 1, bought at Decathlon store at a (more or less) honest price of 99 € (I say "more or less" because one week after my purchase I saw an ad of the Roadmile 2 sold at 89 € - but maybe the first version is better!). Anyway, they were on sale and their full price was (allegedly) 129 €. 

Although my current shape doesn't allow me to test them properly, I feel that they are the right choice. A special "gel" support on the back of the sole should protect my heel during long runs [update: the softness is provided rather by the foam of the sole, the gel contribution is minimal or zero - according to Solereview], while the plush upper ensures comfort. The sole is wide and reminds the one you can find on the Skeckers. It is not the lighter shoe in the market (275 g.) nor the faster, but for it is more responsive, comfortable and protective than the Adidas Supernova, which I am going to use only when riding my bycicle from now on (after more than 800 km). I am not a big fan of the blue-yellow combination, but all in all I expect to spend pleasant hours wearing them during slow or medium pace sessions. 

On a YouTube video, I found out that these shoes belong to the ASICS "support segment", which includes similar models such as GT 2000-12 (this model doesn't have the inner wedge), Gel Ziruss 7, Gel Glorify 5 and Gel Kinjo. All these versions ensure stability and control through a wider base, higher side walls and additional stiff elements on the midsole (however, these features make the shoes less dynamic). Further reviews  confirm the quality of these models and the customers' satisfaction.

Update after 50 km: really, no comparison with the cheap Adidas Supernova, which did not provide any responsiveness. These Asics are really soft and comfortable, not that heavy and most of all responsive. When I increase speed and run with the forefoot, I can feel a return of energy, unlike the Adidas, which gave me the impression to absorb the efforts due to a very rigid sole. With the Asics, I feel like bouncing whenever I sprint, and when running on low paces I perceive the softness of the shoes (these days I have been running with a slight pain on my heel, consequence of a tallonitis in a process of recovery). 

New blue entry

 Getting a pair of Nike Zoom Streak (any "family member", like LT, 6 or 7) is getting nowadays more and more difficult, as these models are currently discontinued and online shops do not display them anymore in their digital shelves. The only available resources are private runners, who sell them at different prices and at different conditions. I was lucky enough to find a honest vendor on Vinted, who offered his blue Nike Streak 6 for a unbeatable price: 37,45 € (being my first deal with Vinted, I wasn't asked to add any delivery cost). This bargain makes these new blue toys my cheapest purchase of a pair of shoes belonging to a Streak series. Considering that their conditions are excellent (the owner used them only a couple if times on the track field) I can say that I am more than happy: I am satisfied! 

Belated Birthday Run

Since I-don't-remember-when, I have celebrated my birthday with a 10 km, sub 5 min/km run (and not with a multi-layered cake). This year, I probably spent the most problematic birthday of my life, suffering from a relentless fit of reflux, which nagged me for 2 month with no pause. After consulting a specialist and starting a strict diet, I am (more or less) fit again. Of course, at the end of March it was unthinkable to make the run, and later in May I was busy with a training course at the Council of Europe in Strasbourg. Finally, on June the 1st, I summoned all my strengths and completed the (belated) birthday run in 49'10" (average: 4'55" per km). At the end of the performance I was particularly tired and this is a sign that I haven't fully achieved my best shape, but there is ample time to work on that this summer.   

Blood test after 5 years

During the Covid-19 pandemic I met obvious obstacles which prevented me from checking my health on a regular base. However, I was impressed when I realised that my last blood test dated back to 2019...so with normality restored, I took the chance to do a comprehensive test. I expected some bed news regarding my triglycerides' level balanced by a comforting change in HDL value. And indeed the results show exactly this trend. The unregular diet regime I underwent over more than 100 days abroad (and during which I had almost zero power to control what I ate) affected the tryg level, which is now almost twice as much as the figures in 2019. Resolution: to cut sugar, sweet things, alcoholic beverages, diary products, red meat. On the other hand, 2 years of continuing physical activities paid off, as my HDL value increased by 8 points. As a result of this, the risk of cardiovascular deficits keeps within a low / medium range. Of course, everything should be taken with a grain of salt, as the values indicating a risk differ slightly or even considerably: I found a website that claims that the tryg level should be within 50 and 170, and that the LDL value should be lower than 160. On other websites, I found that the risky levels are respectively 150 (this value is confirmed also by my medical report) and 130. As we live in a capitalistic (crazy) world, it is quite clear that these guidelines are heavily influenced by the pharmaceutic industry.

Anyway, I have developed a medium-term strategy: in the next 6 month I will not resort to drugs, but I will cut junk and industrial food, sugar & alcohol, giving priority to vegetables, fresh products, fruit, white meat and fish. I expect to eat less, too. Concerning the physical activity, I will include at least 2 long, slow-paced runs per week, which are expected to reduce both tryg and LDL cholesterol levels. In August / September I will repeat the blood test and compare the results. If the strategy shows no effects, I will turn to "bio-statins" like fermented red rice, which has already proved effective in the past. 

2023 Report

 2023 was a professionally intense year that led me in 5 different continents and deprived me for quality running time. Nevertheless, I am glad and proud to have run 1066 km (around 20 km weekly on average, but I suffered from some long breaks), plus 21 hours physical activity, more than 11 km swimming and almost 80 km cycling. Concerning the running sessions, I ran 447 km keeping a <5m/km pace. In 2023, I set only 1 new record: 44'18" in the 10 Km distance, at a 4'26" m/km pace. 

last 5 years running trend

Yearly "Birthday Run" and 5K season best

Since I can't remember when, I have started tested my health and fitness through the "birthday run", a simple test consisting of a 10 km stroll in 50 minutes or below on the date of my birthday (or close to that date, that is end of March). I have to say, not without a touch of pride, that also this year I've passed the test, although I am one year older. And the performance was not that bad: 47'25",  (unofficial time due to a quick stop to tie my shoes after around 5 km). 

Regarding the 5 km distance, last week I set my season best: 21'30" (4'18" m/km), not that distant to my PB. This year my extensive intercontinental and European traveling schedule will not allow me to focus on constant improvement, therefore I'll have to keep a "conservative" approach. But I would not exclude surprises, and, why not, new PBs, especially in summer, when I will enjoy around 45 free days.