A race happened in the middle of my run

Today's colorful route

Today's run (street): 5.1 miles

For no obvious reason, my performance took a small dip this weekend. I hit my average pace on Friday, but came up about 20 seconds per mile slower yesterday and this morning. Saturday was chilly and the wind made it feel like 35°. I know there were points during the run when running directly into the wind slowed me down. Overall, I felt like I moved along fairly well.

The good news, I guess, is that this 20 second penalty still put me a minute and half per mile faster than my abysmal August average. I had plenty of rest over the last two days so I'm puzzled by these numbers. It's not like I've returned to the "running by rote" style that I'd defaulted to after my lower back disc injury in late 2014. It may simply be a case where some runs just go slower than others.

Setting up for the 5K

This morning's conditions felt a little warmer, but there was still some wind. That made the real feel temperature closer to 41°. I dressed appropriately and felt like I was running okay. I started with a loop around the business park where I noticed a bunch of traffic cones on the road and concluded that the were setting up for a race. It turned out to be the Blue Ribbon Run for Prostate Cancer® 5K that goes through both this business park and Syosset-Woodbury Park. I briefly considered running the race, but I was already a couple of miles into my run.

My route today turned out to be interestingly circuitous. After completing my loop of the park that traced miles 1 and 2 of the 5K course, I ducked into an adjacent neighborhood and ran to Woodbury Road where I picked up the tail end of the Bethpage bike trail. I followed that to Froehlich Farm Boulevard and ran through the office park, where both my dentist and my opioid dealing orthopedist practice. I doubled back along Woodbury Road, through the other half of the neighborhood, and finally back home.

I really pushed on the last mile, but the numbers don't reflect my perceived effort. The important thing was that I tried and my heart rate confirmed that. Garmin Connect showed that my cadence was good, but my stride length was about 10% shorter than where it should be to get the speed I want to run. My dad sent me a link to this video in the NYTimes that looks really interesting. I'll try it and see if it yields any performance benefits. I'm going to skip the barefoot requirement because I'm not Tarahumaran.

Running and workout at Hotel d'Emerging

"Feels like" 52° only in one direction

Today's workout (elliptical): 30 minutes
Yesterday's run (street): 3.3 miles

This weekend I bookended a couple of workouts around a family visit. Yesterday morning I got out before our guests arrived and covered 3.3 miles in the time I had to run. It actually worked out to 3.333 miles according to Gmaps. So basically I ran 1/3 of ten miles. It sounds better when I say it that way. In that spirit, I paced 1.333% more than an 8 minute mile. That sounds much better.

My Boxing Day run was even quieter than my Christmas run. I'd expected the neighborhood to be overrun by people heading out to the stores to return gifts and shop for bargains, but I guess they all decided to sleep in on Saturday. No complaints here. I assumed the 52° temperature meant mild conditions and I wore short sleeves and shorts. That worked great when I was heading south and west, but running in any other direction was darn chilly.

We took our guests to the Orient, a local place that the New York Times calls the best Chinese restaurant on Long Island. If you live on Long Island you should go there. When you do, say hello because I'll probably be there. Holiday visits are usually about food and there was plenty to be had, along with some great conversation.

Once we bid our visitors adieu, I considered a run. The weather couldn't decide if it was going to rain, so I elected to stay inside. Since I've done some form of workout every day since last Tuesday, I thought I'd take it down a notch and do an elliptical session.

I know people who think that the elliptical is harder and/or more boring than the treadmill. Not me. Even when I set the resistance to high, I actually find the workout relaxing. That's probably because (unlike the treadmill) the elliptical is quiet and it's not likely to act like a giant body sander if I slip.

I've really enjoyed being out of the office this past week and I'm looking forward to another week of vacation. I'm hoping to maintain my workout streak all next week, into the new year. I'm going to try to get to Bethpage one morning and perhaps run Stillwell another day. The more I run, the more I want to run.

Yet another reason to run

Newsflash: Running is good

I haven't done a single thing today that would fit the definition of a workout. But that's okay, because according to an article in the NY Times Well, my consistent adherence to an active lifestyle keeps my blood sugar control robust and prevents my fat cells from exhibiting "potentially undesirable alterations in gene expression", as compared to sedentary men. I'm happy to know that my genes are expressing desirably.

The point of the article, based on a study conducted at the University of Bath in England, is that exercise not only fights the accumulation of fat in our bodies, it also protects us from when we "overfeed." It may seem self evident that an active lifestyle will help regulate insulin levels and facilitate metabolic balance, but this study proves that.

I may yet get on the treadmill later, but not because I read this article. I really believe that runners feel deprived when they miss a workout (though not to the extent of those fake crybabies who claim that tapering is torturous). It's touch and go in terms of whether we'll run the Nissequoge 5K Turkey Trot tomorrow. The weather is due to be cold and windy and the crowds are supposed to be 3X greater than last year.

I'm sending good Turkey Trot wishes to FS, SIOR, The Petite Pacer and other runner friends who will be lining up for races tomorrow morning. I hope that if weather conditions are tough, they'll take comfort in knowing that their running will enable very desirable gene expression.

A good run today - but why?

Today's run (street): 3.6 miles

I thought about yesterday's NY Times article when I went out for my morning run. As I took off, I realized how much I've focused on mid-foot landing at the start of every run. Today would be different. Let my foot fall where it may!

It was another perfect running day. I appreciated the experience, and was pleasantly surprised to see few cars and buses on the road. I went out earlier than normal because I had business in the city and needed to catch a morning train. My stride felt completely fluid and I wondered whether I was running more efficiently by not attempting to land on my mid-foot. It could also have been the cool, dry weather that was making the run feel easier.

Moving along this way, I'd hoped to see at the end that I'd compiled an amazing time. No luck there, it was just slightly better than my normal moderate pace (faster than easy, slower than brisk). Still, it was an improvement of 15-20 seconds (per mile) over what I'd averaged this past week. Was it the decision to run without thinking about where my foot landed? Or was it that I had some additional energy today? Perhaps it was the fact that I pushed just a little harder this morning.

Mid-foot running, what used to be right is wrong

Coffee bad good, land on your mid-foot heel

Today's run (street): 3.25 miles

There are some things that are constantly reported by the media in terms of safety and/or health benefits. Coffee is one. Years ago I read that consumption of coffee is tied to nervous system impairment and hyper-stimulation of the adrenal glands. Recent studies now position it as a super-food with minimum health risks related to the over-consumption of caffeine.

Another subject is barefoot-style running. Back in the olden days (pre-80's), running shoes were minimal in design and people suffered injuries when running. The answer to that was generation after generation of over-built and highly cushioned running shoes with corrective technology to control pronation. But the injury rate remained exactly the same.

Following studies at Harvard University and publication of the book Born to Run, minimal shoe design returned to the marketplace and an emphasis was put on mid-foot landing and "natural" running style. These shoes have captured almost 10% of the market and I'll admit that I've bought into it as well.

Today, the New York Times published an article in their Well blog, with research supporting heel striking as the "more physiologically economical running form, by a considerable margin." What!?? I was very surprised to read this, because the minimalist approach seems more logical. Why wouldn't a shoe that supports a bio-mechanically correct stride be the better choice?

According to the studies, heel striking seems to facilitate more efficient energy expenditure. This is the opposite from everything I've read before about the subject. I'm not sure what to do with this new information. I'll probably continue to use lighter, flatter and more minimally constructed running shoes because I prefer them. Besides that, despite all my efforts to run with an efficient mid-foot stride, my outsoles still show quite a bit of heel wear.

Running shoes retire too

End of the line

Today's run (street): 3.75 miles

In today's NY Times Well section, there is an article entitled, "When to Retire a Running Shoe." It's a subject of great debate, because the answer can be different with every runner. The article doesn't provide an actual answer, but it does support my view that a shoe's cushioning level makes little difference in terms of protection. Golden Harper, the man who created Altra running shoes, suggested that a runner knows when it's time to replace, “You get a sense for it,” he said. “Nothing hurts, but it is going to soon.”

I think about that as I consider which shoes to wear during my upcoming race. My Kinvara 3's are nearing 500 miles. Though they have held up exceptionally well, I know that this was when my original Kinvaras came to their useful end. The other concern I have about the Kinvaras is that, despite their light weight, they're a little soft as a racer. I'm trying to decide whether to run in the Spira XLT's that are a little more responsive (but have their quirks), or the Brooks Pure Drift prototypes that I use primarily on the treadmill.

Today I ran in the Kinvaras around the neighborhood and I felt like I was running close to top form. The numbers didn't back that up, but I still did better than average. It may have been the stiff winds coming from the west that slowed me down, or the fact that I left a little in reserve through most of the run. I plan a more aggressive approach on Saturday. I'll run tomorrow then rest. I hope this rain moves out by morning so I can finish my taper with a street run.

The schadenfreude of running haters

Today's run (treadmill): 26 minutes

I've been a fan of the NY Times Well blog for years, especially the articles written by Gina Kolata (I wonder how many times people have teased her about her name). The Well covers the subjects of health and science and it often focuses on the subject of running.

Yesterday's column was entitled, "Recipe for Resentment: Claims of Running Prowess" and it was about the fact that non-runners often view runners in a negative way. Quoting Dr. Paul Thompson, a cardiologist and exercise researcher at Hartford Hospital, “people love to find studies that support the bias that too much exercise is bad.” In the story, the writer says, "Running appears so easy — anyone can run, it seems. Anyone can finish a marathon, even Oprah Winfrey did it. So those who do not run can feel a little defensive."

Many years ago I practiced a form of Okinawan karate called Uechi-Ryu and reached the rank of black belt. I found that some people (males in my age group, mostly) liked to disparage both my abilities and the usefulness of my skills. One co-worker used to pretend to shoot me with his finger as if it were an imaginary gun. It was his way of suggesting that karate is an ineffective form of self defense. I finally asked him if he'd like to see what I could do to him with my finger. That ended  that, but I always felt bad when those conversations happened.

I'll concede that I can talk at length about running technique, experiences and performance. It's energizing to relate with others who feel the same way. But for those who don't know the difference between a foot pod and a fartlek, running talk can sound pretty boring. I'm fortunate that most of the people in my life support my running and the worst anyone ever says about it is that running hurts their knees. I've learned enough to keep my mouth shut rather than lecture them on how mid-foot running will solve that problem for them.

News flash - GPS watches aren't accurate



Graphic from 12/19 NY Times article
Photo credit: Martin Strauss, via Garmin and Microsoft

 Today's run (street): 2.5 miles
There was an article in Tuesday's New York Times about the accuracy (or should I say, inaccuracy?) of GPS watches. The writer made the same point that I've been making for years, that GPS technology does not provide exact measurement. The same can be said for smartphone GPS apps that show lots of metrics and graphics, but also under-count distance. The thing is, if your distance is off, so is everything else, including pace.

I'm a bit of a belt and suspenders guy when it comes to tracking my runs. I use a Garmin FR210 GPS watch to capture my run metrics and route. But later, I usually measure where I had run using Gmaps to get the most accurate distance. This way I can calculate my true pace. Why use the Garmin if I know it's inaccurate? Good question. But just try taking my Garmin away from me...

This morning I got back outside for my early run and was rewarded with dry roads and mild temperatures. There was wind coming from the north that, when traveling head-on, made things chilly. Most of my route went either south or east so it wasn't a problem. I managed an average pace, though my PE (perceived effort) was higher than that result. Then again, when you get your performance information from a GPS watch, you never know what to believe!

I have a decision to make

The switch to daylight savings yesterday was a welcomed change. It made only one hour's difference but it allowed me to sleep a little longer on Sunday and still get out early for a long run. The whole day seemed longer, as did the entire weekend. This morning the train station was no longer swathed in darkness like it had been over the past few weeks. I only wish it was this light out at 4:00 AM.

Yesterday's run was plenty tough for me and I'm seriously reconsidering my plan to run a 10K race next Sunday. For no single reason, I've been off my athletic game over the last month and have not run particularly long distances on weekends. I usually cover 10-12 miles on weekends, but that average has dropped 30% since September.

I'm going to think about whether to run the Hope for the Warriors 10K or use next weekend to help me prepare better for the 11/20 Long Beach Turkey Trot. I may have disadvantaged myself yesterday by not refueling during the run that took over 70 minutes and that could account for my near bonk. I'll make a decision today so I can know how to conduct this week's training.

There was an interesting article in yesterday's NY Times about Lauren Fleshman, a 5,000 meter champion, who ran the NYC Marathon to help improve her short distance competitiveness. She talks about the need to change up training to achieve significant progress. I liked this quote: “At 30, I’m not going to get dramatically better doing the same thing.”  It made me think about my own training and what I really can expect to get out of the workouts I do, week after week.

Female competition as a civil right

Deena Kastor won and lost the American marathon record

Today's workout (elliptical): 25 minutes

There is an inspiring article in today's NY Times about Dr. Julia Chase-Brand, a woman who broke barriers by competing in races during a time when the Amateur Athletic Union forbid female competitors. The article describes Dr. Chase-Brand's challenge to assert her civil rights, while she disproved the ridiculous notion that running is dangerous for women. On top of that, she was also forced to endure statements like "Women don’t run. You run. What are you?"

It's unbelievable that these discussions still happened into the 1960's. The sport of running has so many great women competitors. These days, you'll often see more woman runners than men in local races. Yet there are still some bad practices related to gender, like the recent ruling by the IAAF stating that World Records for women can only be attained in women-only races. Just what are these people afraid of?

Why runners should be kookoo for Coco Puffs

Probably too processed to deliver epicatechin - but yummy!

Today's workout (elliptical): 25 minutes

I know that they don't sell Count Chocula at Whole Foods but maybe they should. According to an article in yesterday's NY Times, epicatechin, cacao’s primary nutritional ingredient, has been identified as a factor to measurably improve athletic performance. In a study with mice who were tested using epicatechin against mice that didn't, "The fittest rodents...were those that had combined epicatechin and exercise. They covered about 50 percent more distance than the control animals."


Now mice and people obviously differ but the findings were that epicatechin facilitated the creation of new capillaries and new mitochondria. The study said that the combination of exercise and epicatechin yielded the clearest benefits. This morning I had a small piece of dark chocolate before my elliptical workout and I did well, although there are multiple reasons to explain that. The fact is, epicatechin is a flavonol, and, as the Times puts it, "a class of molecules that are thought to have widespread effects on the body." 

I don't believe in supplements but I do think it makes sense that better nutrition will lead to better performance. If that nutrition comes in the form of dark chocolate, who am I to complain?

It's not the shoes, it's the runner

A conversation I had this morning at Super Runner's Shop in Huntington, NY and an article in today's New York Times were not connected but similar in subject. My conversation centered around a question I'd asked regarding the performance properties of shoes. I mentioned that I bought a pair of Brooks GTS 9's in April but never felt that they matched the Nike Turbulence 13's they replaced in terms of responsiveness. The person at the store said it was unlikely that a pair of running shoes would make much of a difference unless I'd switched to very lightweight trainers that lack cushioning and are made for competitive runners. The Times article "Wiggling Their Toes at the Shoe Giants" made that point a different way citing the emerging popularity of minimalist shoes that mimic the effect of running barefoot. The article mentions companies like Vibram, Feelmax and Terra Plana who have "barefoot running" style products along with Nike, who have found a growing demand for its trainer, the "Free." The article posits a view that modern running shoes do not prevent injuries or promote performance any better than when modern running shoes were introduced 40 years ago.  Later in the article is a counter argument that only biomechanically efficient runners benefit from minimal or barefoot running.

It's probably true that my Brooks have neither helped nor hindered my performance and a quick review of my pace history has confirmed that fact. Before the Brooks I averaged, overall, about a 9:10 pace and that's not far off from where I am today.  All the same I am intrigued when I read running shoe reviews that mention certain brands and models, like the Mizuno Wave series, that are supposed to be highly responsive and provide a competitive advantage. This morning I decided to attack the real problem - the runner - and headed to the track for some speed work. I started out with a brisk warm-up at 6:46/mile for a quarter mile and then did 8x200's at a little less than 6:00/mile. I finished up with an easy run at 8:54 for 1.25 miles, the pace seemed easy after all that high energy sprinting. I was happy that pushing that hard did not lead to any muscle pulls.

Would I do any better were I running with a pair of Brooks T-6's or Vibram FiveFingers Sprints? Maybe, but I have to guess that they would cause as many problems for me as they would solve.  In the meantime I'll appreciate the comfort of my Brooks  GTS 9's and Asics 1130's, the versatility of my NB 460's, the rugged capability of my Helly Hansen Trail Lizards and the energetic feel of my Adidas Trail Response 15's.