New 5K PB exactly 4 years after!

 Who said that growing old is a drag? Not me! Today, 4 years after setting my PB in the 5K distance (23 August 2016, 21'21" in Alghero "Maria Pia" track), I covered the same distance in 21 minutes and 9 seconds, improving my last record by 12 seconds. This time I didn't train using the interval training approach, but I focused on improving my speed and stamina on the 1km and 3km distance (see table). It was a lenghty process, but more diverse and entertaining. The weather conditions helped me reach my goals: after three days of intense heat, today a fresh breeze from NW and a temperature of 26° pushed me towards my new PB (I admit that when I went out today I didn't feel like running fast...).

1 KM Distance		3 KM Distance
Date	Time	Date	Time
29 July	3’27”	5 August	12’04”
28 July	3’43”	29 June	12’26”
24 July	3’43”	11 June	12’36”
23 July	3’36”	2 June	12’50”
19 July	3’36”	31 May	13’02”
17 July	3’35”	27 May	13’13”
14 July	3’40”	20 May	13’25”
11 July	3’47”	17 May	13’26”
10 July	3’59”	15 May	13’37”
27 June	4’06”	13 May	13’51”
4 June	3’53”	11 May	14’26”

40-day quarantine programme

Every cloud has a silver lining, they say. Due to the Covid-19 pandemic, I had to lock myself down at home for several days from the beginning of March until the beginning of May 2020. While the world outside seemed quite crossed and complained about the strict measures (at least this is the perception I had watching TV and reading hate speech in the internet), I have to admit that I really enjoyed those two months. I kept on working online, I learned some new digital tools and I didn't miss the chance to exercise. For this particular purpose, I designed my own programme, aimed at three tasks:

1) to improve my flexibility (I set the target to touch my toes with my hands, as I was able to do 20 years ago or so);

2) to strengthen the abdominals;

3) to tone up my body, in order to be ready to wear my running shoes again at the end of the lockdown.

I found plenty of tutorials and programmes on YouTube, and those which suited me best were the ones made by "Lumowell", an Italian channel specialised on fitness and healthy lifestyles. I chose the one called "intensive abdominals" (16 minutes) and "total body without weights" (30 minutes, which I later integrated with weights). The first two weeks I met some difficulties, but I was aware that with no pain you get no gain. The Rocky soundtrack helped me overcome the initial obstacles and after 4 weeks I was able to complete the whole tutorials with no breaks. Before beginning the exercises, I started with a short warm up and a 10-minute stretching session, which allowed me to achieve my goal after 1 month: finally I was able to touch my toes on standing position and sitting on the floor! (But I really went through hell). When the quarantine was over, I intended to make up for the lost time and started running again, but alas, I realised that it would have taken time to restore stamina, resistance and strength. Two months inactivity had a stronger impact on my shape than I expected and it took me one and a half month to catch up and reach the standards of January. 

Here below is the 6-week (or 40-day) workout programme I followed during the quarantine:

Day	Body	Abdominals
18 March	Exercises, 18 min
19 March		150 abd, 8 min
20 March	Exercises, 30 min
21 March		150 abd, 8 min
22 March	Exercises, 30 min
23 March		105 abd, 8 min
24 March	Exercises, 30 min
25 March		150 abd, 8 min
26 March	Exercises, 30 min
27 March		150 abd, 8 min
28 March	Exercises, 30 min
29 March		150 abd, 8 min
30 March	Exercises, 30 min
31 March		300 abd, 30 min
1 April	Rest
2 April		300 abd, 30 min
3 April	Exercises with 1 kg weight, 30 min
4 April		300 abd, 30 min
5 April	Exercises with 1 kg weight, 30 min
6 April		300 abd, 30 min
7 April	Exercises with 1 kg weight, 30 min
8 April		300 abd, 30 min
9 April	Exercises with 3 kg weight, 30 min
10 April		300 abd, 30 min
11 April	Exercises with 3 kg weight, 40 min
12 April		400 abd, 30 min
13 April	Exercises with 3 kg weight, 50 min
14 April		300 abd, 30 min
15 April	Exercises with 3 kg weight, 50 min
16 April	Rest
17 April		300 abd, 30 min
18 April	Exercises with 3 kg weight, 50 min
19 April		150 abd, 8 min
20 April	Exercises with 3 kg weight, 50 min
21 April		300 abd, 30 min
22 April	Exercises with 3 kg weight, 50 min
23 April		300 abd, 30 min
24 April	Exercises with 3 kg weight, 50 min
25 April		300 abd, 30 min
26 April	Exercises with 3 kg weight, 50 min
27 April		300 abd, 30 min
28 April	Exercises with 3 kg weight, 50 min

Nike Zoom Streak 6 Flyknit...oh boy!

They have been in my sight for many months. I was close to put my hands (and my feet) on them. I missed them by a hair at auction. Then I stumbled into an offer at the German eBay. Ok, they were used but almost new, still in great conditions, and the seller looked cooperative and reliable. Ah, I forgot to mention the price: usually this is the sore note when it comes to this model, so I was really astounded when I find out that I could have had them for only 55 €, delivery costs included. I inspected the pictures and found no evidence of counterfeiting or usage. Now they are on the top of my closet, ready to be worn as soon as the "Pink Panther" Streak 6 I am using now will kick the bucket. 

I haven't tested them on the road yet, but after wearing them I was instanctly able to detect some major differences with the "Flymesh" (that is, the Zoom Streak 6). First of all, they are lighter (even if it must be said that the Streak 6 are themselves extremely light, although not as light as the LT 3). Besides the upper, which is of course more refined, the Flyknit differs from the Streak 6 at four elements: 

- there is no padding in the collar around the ankle (but this part is much more elastic and unexpectedly comfortable);

- there is no internal strap (which provides stability in the Streak 6);

- the laces are integrated into the upper through Flywire cables;

- the tongue is more flexible and incorporated into the design.

Everything that concerns the sole is unchanged: 

- compression molded EVA foam;

- Zoom Air (only under the heel);

- internal midfoot "Pebax" shank;

- 8 mm heel drop;

- outsole rubber reminding a motorcycle tyre and ensuring an effective grip. 

Not only are these shoes aesthetically superior to any Streak model, but they are also probably the snuggest version around. I just had a walk in my flat and it felt like walking on slippers. I thought that the Streak 6 were unbeatable, but now I found the ultimate pleasure. Of course they have to pass the running test, but I have very positive expectations. The question is: will I find another pair at a reasonable price in the future?

5 Km test: impressions

I tried the Flyknit on the road (5 km in total, 2 km at 4:13 m/km pace, 500 m. 1:45 min). The shoes feel really "minimalistic", just like the good ol' LT 3. The absence of the medial strap and the collar padding increases comfort but reduces stability, most of all in the rearfoot and under the arch. If a full size more is necessary for me with the Streak 6, with the Flyknit half a size would be ok. The heel fits a bit looser compared with the Streak 6, which are for sure firmer and tighter. All in all, they are very comfortable, they feel great when running below the 4:00 min/km pace and I assume they are apt for long-distance running, like half marathon or marathon, due to their comfort, their soft upper and ultralight weight. 

Inside Zoom Streak 6

More than 700 Km are quite a lot for a racing flat. That's why I decided that it was about time to replace my Nike Streak Zoom 6 White & Yellow. Enter the Pink and Yellow version! But not before a thorough inspection of their inside. I was curious to touch with my hands two elements: the much-celebrated Zoom Air Unit and the plastic shank. So I grabbed my box cutter and I started my surgery. 

First of all, a few words about their "consumption". As predicted, the mesh proved to be the weakest element of these great shoes. After 650 km I started detecting the first tears and holes. Nothing new under the sun, it occurred also to my LT3, even if the symptoms appeared later. The midsole, which in this shoe is the softer part of the sole, was particularly worn out, as well as the outer sole (no surprise, I am a pronator). The color, once a glaring white, turned to a dusty grey, and the shoes looked old and exhausted. It was time for a change. 

The Zoom Air Unit is a responsive cushioning system made up of tensile fibers aimed at "absorbing" the impact of the runner whenever the foot touches the ground. The fibers compress and quickly spring back to their original state, providing the runner with a more energetic run. The unit is indeed very responsive, soft but not fluffy. In the Zoom Streak 6 model it is located under the heel (and not in the front), in order to help the athlete during long-distance performances. 

My intention was to separate the shank from the sole, but after more than 20 minutes of useless efforts I had to give up. Nevertheless, I was able to test it, as you can see in the clip. It is really elastic and flexible, but also incredibly resistant. These features enahnce stability and help the energy transition process, bridging the forefoot with the rearfoot. Along with the essential design, the ultra-light mesh and the soft foam, the Pebax Shank and Air Unit are the distinctive technological elements of the Zoom Streak 6, which justify their price and reputation. 

The Marvelous Trio

Shocking pink, olive green and dirty white. These are the colors of the Marvelous Trio, aka my three pairs of Nike Streak Zoom 6. The newcomer is the "Pink Panther", purchased at an eBay auction and arrived from England just in time to avoid extra custom costs (thank you, delayed Brexit). Now my arsenal is complete and set to last at least until 2021 or longer (knock on wood).
The first white Streak (now they are closer to grey) have currently covered 500 km, so I assume that soon I will be forced to identify a successor. However, I will handle them with care, hoping that they will last as long as their cousins, the Streak LT 3, who carried me for 1000 km during 13 months, before the mesh ripped completely on both shoes. I think that high temperatures, downhill sessions and water are the most dangerous enemies of the Streak model, therefore there might be chances to enjoy my current pair until May 2020. But let's wait and see. Anyhow, I don't have any problem now!
To conclude, here are the prices of the Marvelous Trio (this is the thing I am most proud of, considering that the list price for each is 100 € or higher):
1) White: bought in September 2019 at www.km42.info at 50 € + 9 € delivery costs;
2) Olive Green: bought in November 2019 at runningwarehouse.it at 60 € (free delivery);
3) Pink: bought in January 2019 at eBay UK (auction) at 36 £ (42,50 €) + 12 £ (14 €) delivery costs (and a couple of euros extra for currency exchange fee and credit card charges).