What female runners like to blog about

Image courtesy of MilesToBlog

Today's run (street): 3.25 miles

In addition to my normal publishing channels and RSS, I post on a private Facebook group page called "Miles to Blog." This is a group of active bloggers who write about their training, motivation and races. The writing is uniformly good and some of these people are very funny. I've found it interesting to read what's important to this group of predominantly female runner/bloggers. Please don't take this as sexist, but I'm amused by the one subject that seems to dominate. Is this a runner thing or a gender thing? Can you guess the subject?

Moving to a different subject,  I got out today for my Hal Higdon prescribed 3 miles + strength run. The strength stuff is still pending. Does carrying the clean laundry upstairs for my wife count? I'm in the fourth week of Hal's intermediate Half Marathon training program, the first formal training program I've ever followed. I've been wondering if it's working and had an interesting experience today that answered that question.

My two challenges for the Brooklyn Half are: 1. Getting my endurance back to the level where I can cover the 13.1 mile distance and 2. Developing the stamina to sustain targeted race pace. The Higdon method involves increasingly long base runs, timed tempos, track intervals and shorter runs. Plus strength training which I'll get to at some point. The idea is to bring the base and speed training together over the 12 week schedule so that the runner is at his or her peak on race day.

I was curious to know whether, in the fourth week of this training, I had gained any speed as a result of this long/slow and short/fast run combination. I was in the second mile of today's run when I broke my rule about checking pace on my watch. My Garmin showed an abysmal pace that was disheartening because I felt like I was running much faster. I took up the effort a little, but a few more checks of the Garmin showed that I was still over 30 secs per mile slower than my target. When I checked my time and distance after the run, I saw that, overall, I'd exactly met my targeted pace.

One thing I learned was that I shouldn't assume that the Garmin is providing accurate real-time pace information. The other thing I learned was that this training is helping (although it took that scare to get me to pick up the pace). Nothing motivates like progress. I just hope it continues.

Angels, devils and blogger buddies

Today's run (treadmill): 5.25 miles

I looked outside this morning and saw that the wind was blowing hard and puddles were forming on the roads. The rain was moderate, but I was concerned that if I went outside to run, I could get caught in a downpour. I weighed the pros and cons of that situation and decided to take the drier path. A few minutes later, the rain intensified and I felt a little better about my choice.

Wet, wind and fog this morning

Even though I knew it was going to be a soggy day, I wanted to keep an open mind about getting outside. The reason for this came from two blogger buddies whose opinions I greatly value. In yesterday's post, I mentioned that the rain would probably put me back on the treadmill today. TPP commented that I should face up to it and do at least four miles on the machine. SIOR suggested that the three of us do our runs in the rain. I'm not sure if she meant that as an esprit de corps-type exercise or because misery loves company.

I thought about the image of an angel and devil on my shoulder, with TPP saying, "it doesn't matter if you use the treadmill, just get in the extra miles" while SIOR counters, "don't be a wimp, run outside in the rain." I'm not naming the angel and devil in this scenario.

I ended up on the treadmill and covered 5.25 miles, according to the machine's display. As much as I disparage the treadmill (I think treadmill bashing annoys my wife, who has no issues running daily on the machine) I'll admit that it wasn't too bad today. It may have had to do with my mindset, knowing I'd be covering at least five miles. Unlike my usual treadmill experience where I'm ready to explode from boredom by the three mile mark, I passed through that point feeling good that 2/3 of the workout had been completed.

I'm pleased to have completed my longest run of 2014 and I don't feel too guilty about avoiding the wet and windy conditions. Tomorrow promises to be a better day, with a high of 43° and sunny skies. That will be perfect weather for my first outside run since New Year's Day. If the ground is dry, I might even consider a run on the trails.

Being a down to earth runner isn't always good

 

Today's run (street): 4.3 miles

This week has been a challenge, but I'm not complaining. I'm working on some interesting projects that have required me to spend long days in the city. I'm hoping all the walking I've done this week has provided some conditioning benefit. My running frequency has suffered a bit, but in terms of mileage, I'm not too far off track. Last weekend I decided to move my minimum training distance from three to four miles, so I've done over 8 miles coming into the weekend.

This morning I went out in 40 degree weather for my first run since Tuesday.  I started easy and picked up the pace about midway through. At one point I started thinking about the way I run. Elite runners are fast because their form keeps them off the ground most of the time. In comparison, I find that I spend a lot of time on terra firma. In the moments that your foot is touching the ground, you're not moving. That explains a lot about my speed.

I experimented with opening my stride hoping that it might make a difference. After reviewing my Garmin's performance data, it looks like it did improve my pace from that point forward. Tomorrow I'm excited to run with the authors of two excellent blogs: She is Out Running and The Petite Pacer. They are both great runners and I hope I don't hold them back too much. I'll try to convince them of the benefits of long slow distance.

Running cadence, there's an app for that

Metronome apps

Today's run (street): 3.4 miles

Yesterday I wrote that I wanted to increase my run cadence, but wasn't sure how to approach it. I got a comment from fellow running blogger, The Petite Pacer, who suggested I try a metronome phone app. That was a great idea and I downloaded a couple of free ones, Metronome Beats and Mobile Metronome. After researching how to use a metronome for cadence, I was good to go.

I decided to use Mobile Metronome first, and set the BPM at 85, which is undoubtedly higher than my current SPM. Back when I used a foot pod, my cadence typically averaged 80 SPM on the road and 83 SPM on the treadmill. I wanted to set an aspirational cadence, rather than start with the ideal of 90/180 SPM. I was curious whether I'd be able to sync my steps with the metronome's rhythm.

I always run with my phone and I keep it in a SPIbelt on my waist. Even after setting both the phone and application volumes to their maximum, the sound of the beat was faint. Under normal conditions I could hear it, but the occasional sounds of helicopters, lawnmowers and passing school buses would drown it out. The challenge of matching stride with beat was a little tough. I decided to let it happen naturally by focusing on the beeps.

I'm not sure that I achieved my targeted cadence today, since I have no way to capture the metric. I felt like I was on top of the beat, but it's hard to really know. My overall pace, a pedestrian 9:37, doesn't indicate fast turnover. Tomorrow I'm going to try the Beats app that provides the option of beat pairs that could help me sync both steps. The app also offers more ways to shape the sound, so I'm hoping it will be easier to hear, even with lots of background noise.

Cool run on a very hot day

Seconds off the line

Today's run (treadmill): 3.1 miles

I'm not sure how high the temperature got today, but the weather report predicted that we would reach 103° by afternoon. I had trouble getting outside early this morning, which was my plan to beat the heat. Not that 80° at 6:30 AM was that much better. By the time I was ready to go outside, the idea of a neighborhood or Bethpage run had lost all appeal.

I decided to go the weather-controlled route by doing a treadmill run. Between the air conditioning, floor fan and shelter from the sun, I knew I'd be more comfortable inside. In fact, it was a pretty good experience and I got to watch Meet the Press while I ran. I only did about three miles today, but that got me to my weekly target of 20. Later in the day we kept ourselves cool in the pool. It was the only thing that would get me outside today.

It's been a week since I ran the Marcie Mazzola 5K. A fellow runner/blogger, The Petite Pacer, has been battling some calf issues that are interfering with her usually active race schedule. On Sunday, she attended the race, not as a participant, but as a photographer. She took some great shots of the start and the end, capturing virtually every runner who finished under 60 minutes. Check out her post with the link to her pictures. The one at the top shows me and the pack about to take the right onto Woodhull Rd. With a half mile of hill to climb, I'm glad it wasn't 103 degrees that day!

SNAP'd out of the gully

Surprisingly good energy snack

Today's run (street): 5.2 miles

Unlike blogger friends A.S.E., Petite Pacer and A Running Chick, who regularly do long distance training runs, I've seemed to settle into the 3 to 4 mile gully. This time last year I was gearing up for the LI Half Marathon and regularly running 8 to 12 mile weekend runs. With no half to prepare for in May, and a recent bout of pain around my hip, I've lost some critical base conditioning. I went out today determined to cover at least five miles and I managed to do that.

Non-runners think that a long distance run would be hard, because they perceive the challenge as not "having enough wind." Runners know that the toughest part of a long run is battling both tedium and muscle fatigue. Let's face it, much of running is voluntarily suffering and while we've all found "the zone" at one point, most runs are teeth gritting experiences. Nature's way of getting us to keep doing it involves the release of endorphins at the end. This make us forget how much we hate running.

I headed over to the local business park by way of a loop through the neighborhood. I'd forgotten to turn left into the middle school that has a passage to my planned destination. I ended up doubling back a bit, and taking the penalty of running up an unplanned span of inclined road. In the scheme of things, that mistake probably made it easier to achieve today's distance goal.

Before I left on my run, I tried a half portion of SNAP infusion "super candy" that was given to me by my friend KWL. I went out later than I expected and was feeling pangs of hunger as I prepared. This was due to only having a small breakfast hours earlier. SNAP contains a combination of antioxidants, electrolytes and carbs and the whole package (I had just half) is only 110 calories. I expected it to taste good, but this was legitimately great. Good enough to compete with real candy.

It didn't occur to me until I'd reached the first half mile that my effortless running may have been enabled by the supplement. Despite forceful winds chilling the already cold air, I felt great, engaged and ready to cover more miles. I didn't work out yesterday (though I covered a lot of ground on foot) so perhaps that break from running helped me today. But the positive experience I had with SNAP made me want to try it again.

I covered the business park and an adjacent neighborhood before turning back towards home. I enjoyed the run, but maybe I'm just brainwashed by the endorphin effect. I'll blame my middling performance on the combination of head-on winds and the hilly route around he park. No matter, I finally broke 5 miles for the first time since early March. Compared to the others, it's still not impressive distance, but it did push me out of my gully.