Gearing up for a mid-day run

It's another cold day with strong winds that are making it feel even colder outside. This is the last full workday before most people leave for the long Christmas weekend. I wish things felt more holiday festive but at the moment it's not much different than normal. Actually that's not entirely true. I left my suit and tie at home today and brought in my running clothes. I have noontime city runs planned for both today and tomorrow.

Today's run is with my friend Steve, who is also my financial advisor. He's currently into Crossfit, an exercise method that involves short but intense full body workouts. Steve and I have not run together for a few weeks and he is curious to see how, or if, Crossfit will help his speed and endurance. We're targeting around 5 miles in the park and I'm undecided how I'll dress for this cold. Normally I'd error on the warmer side in this type of weather but overheating could work against me today.

With no post-run shower option and meetings with colleagues in the afternoon I'm not going to want to sweat as much as I normally would. I've brought enough gear to allow me to decide what to include - or not - based on current conditions. My biggest concern right now is my level of energy. I'm not sure I'm fully through the effects of last week's flu shot.

Lunar recovery

Today's run (street) 2.5 miles

Since I was up and outside early this morning I was hoping I'd get a glimpse of the lunar eclipse. This is the first time in 400 years that an eclipse of the moon occurs on the same day as the winter solstice. I went out at 4:00 AM to chilly winds and cold temperatures and scanned the skies as I ran. While the horizon was clear the moon seemed to be enveloped in clouds. There may have been an eclipse going on but it just looked like a partial moon to me. So much for celestial wonders.

I had a tough run on Sunday and I'm often wary of the run that follows a bad workout. I look at it like a barometer for my current state. Will my next run be better or worse? Am I stronger or weaker, faster or slower? I've had enough experience to know that a single run doesn't mean much (unless it's a race) but a week's worth of running tells a story. I think this week's story is that my flu shot managed to undercut my training over the weekend and I'm slowly building back my strength. My run this morning was fine, better than Sunday's but definitely not a strong performance. I wore my Skecher's SRR's and still paced in the 9's so I know the effort was there. I'm due to run 5 miles in the city tomorrow with a friend who wants to "run fast." I'm not sure how ready I am to do that so he may have to compromise a little.

A perfect runner's gift

A basket full of energy

My running friend and colleague KWL gave me a clever and thoughtful holiday gift this morning -- a basket containing a variety of gels and sports beans. I've been curious to try the different brands and flavors and there's plenty in there to choose. Some selections are caffeine free and others have 2X the caffeine. I've got my eye on one of the 2X packs for my next distance challenge.

Sometimes the hardest part of a marathon is just getting in

Yesterday's tough effort reminded me of a year ago when I quickly went from a fit and healthy runner to an IV fed hospital patient. I'm not saying conditions are the same this year but I was very run down most of this weekend. Last year I would always choose the "power through" strategy and run my miles despite the way I felt. I've learned the danger of doing that and I'm fine with backing off if I must. Last week's mileage total was only 11, about half of my usual distance covered. Today I feel well and I think it's because I listened to my body, stopped my run short of planned distance, and rested appropriately.

I'm already looking to 2011 for new running accomplishments and adventures. I'll be posting my next year's goals soon. One goal is to run a half marathon, a distance I would have thought impossible three years ago. It might have been nice to make my first half the NYC ING race but the lottery opened and closed too quickly for me to react. My friend Dave put in his lottery bid and I hope he gets selected.

For those those who want to run the Boston Marathon next year but didn't qualify or didn't get a lottery pick there's another way to get in. I was contacted by Kristina Sym, manager of the Massachusetts Eye and Ear Infirmary charity marathon team that will participate in this April's Boston Marathon. She said there are still a few spots left on their 50-member team. Team members must commit to raising a minimum of $5,000 for research and patient care at Mass. Eye and Ear. Fundraising and training support will be offered. Interested runners can contact kristina_sym@meei.harvard.edu or (617) 573-6364. More information can also be found at: www.MassEyeAndEar.org/TeamEyeAndEar

The effects of the pseudo flu

Today's run (street) 3.5 miles

This weekend has been very busy, but only in the best way. On Saturday we got family together to celebrate my dad's birthday - a big one. That party, combined with some ill effects from my recent flu shot, prevented me from running yesterday. Our weekend activities continued through Sunday with my brother and his family who had come in from out of town. Their 3 year old sons, supervised by our middle schoolers, made for non-stop action all through the house. After everyone left I went out for a run but it didn't go too well. I know the flu shot doesn't give you the flu or even introduce an active virus, but for three days I've felt fatigued and have suffered from headaches.

By this afternoon those effects had passed and I went out with the intention of running five to six miles. I dressed for the low 30's weather and felt okay for the first mile and a half. Soon after that I began to feel sluggish and my legs were feeling heavy. I decided to abandon the planned route and finished the run after 3.5 miles. By the end it felt as though 10 pound weights were attached to my legs. I'm obviously fighting some cold or virus and after a shower I took a quick nap to regain some energy before we headed out for another get together. As of right now I'm feeling well but I'll probably take my usual rest day on Monday.

I have two city runs planned this week before I wrap up my work and start my vacation on Friday. I'm hoping my strength will return in full. I'm also hoping that my flu shot will protect me all through the winter season. At some point this weekend I questioned if the cure was worse that the cause.

Carbon copy run

Today's run (street): 2.6 miles

I thought we'd get a break from the freezing weather by now but this morning the temperature was 19 degrees, even colder than yesterday. My gear has done an impressive job keeping me comfortable through these morning workouts and that was the case today. Despite forgetting my Garmin and having to go back up to retrieve it, I managed to get out the door on schedule. Today's run was very similar to yesterday's, a little longer and a little faster, but my form and mechanics were no different.

I'm not sure how long or even if I'll have time to run on Saturday because I've got appointments in the morning and we're hosting a party in the afternoon. Sunday may bring snow so that could undercut my distance running this weekend. I have some city runs with friends lined up next week so I'll look forward to those. By Friday I'll be on vacation and that will give me more flexibility for longer runs. I got a flu shot yesterday courtesy of my company's in-house medical department. I got a pneumonia shot from my pulmonologist earlier in the year. At least I won't be facing those risks while I'm away over the holiday break.

Back on the frozen roads

Today's run (street) 2.5 miles

I gave a lecture to some NYU students last night and I didn't get home until late. I'd considered going into the office a little later this morning but decided to stay with my normal train schedule. When I got up to run today I was still tired and I had to talk myself into going outside. The conditions weren't too inviting with temperatures around 20 degrees. Colder than that when the wind blew. I put on my winter gear and headed outside hoping to get my body temperature up before the deep freeze penetrated all my layers.

Considering my tired state and the cold conditions, my run went smoothly. I wasn't looking to cover a lot of ground but this weekend's activities will limit my options for longer runs. I needed to get some distance in as I hadn't run on the road since Saturday. My only workouts since Saturday's 10 mile run were a treadmill run and an elliptical session. I was happy that I wore my warmest hat but its bulk made the headlamp strap very tight on my head. I figured I could bear it for a couple of miles. My ASICS glove/mittens performed like champs and kept my hands warm the entire time I ran. I had hoped to maintain a brisker pace than 9:30 but that's what I ended up running. The important thing is that it seemed faster. The weather will get a little warmer tomorrow so I'll look forward to that run and forgo some layers in the process. It was nice to be out on the roads again after five days away.

Why I skipped my workout

I work for a company that virtually shuts down between Christmas and New Year's day. Business still goes on during that time but many people take "Dark Week" for vacation. I've always liked taking that time off, with little going on in the office I can detach fully from work and relax with my family. As it happens, I frequently end up battling a cold - or worse - during that period. I've contracted the flu more than once during the holiday week and last year was the worst ever: severe pneumonia requiring a week's stay in the hospital.

Since that experience I've become more concerned when I begin to feel out of sorts. Last year, during the break, I went from feeling well to going into a zombie-like state in a period of 24 hours. It didn't help that this happened on New Year's day when a visit to my doctor was impractical. Waiting until after the weekend to see my doctor was a terrible decision but a lesson learned. All this is leading up to my rationale for skipping today's run. I felt okay but was a little more tired than usual when I got up. I had laid out clothes for a treadmill run but I decided to forgo exercise and take the extra time to rest. I have a long and busy day today and I thought (and still think) it was the right way to go. It should warm up slightly from now through the weekend so I'll feel better about running outside on those days. Nine days until I start my end-of year vacation. I'm doing what I can to avoid a repeat of  last year's experience.

Given a choice, I'll take the elliptical

Today's workout (elliptical): 25 minutes

The weather has not been ideal for outdoor activities. On Sunday I ran indoors because of the pouring rain and high winds. Last night they were predicting morning temperatures in the teens so I laid out indoor workout clothes. I figured that I'd decide whether to run on the treadmill or use the elliptical when I got up. When I went down for my coffee this morning I opened the shade and saw that the neighborhood was blanketed in snow. Good call on an indoor workout last night.

Not surprisingly, I chose the elliptical this morning instead of the treadmill. Sunday's 30 minutes of unhappiness made it an easy decision. The session went by in a flash and I couldn't believe it when I looked at the display and saw I'd passed the 20 minute mark. I stepped it up for the last five minutes and finished hot, sweaty and satisfied that I worked as hard as I would have on the treadmill. It's supposed to be frigid through tomorrow morning so if the roads are icy on Wednesday I guess I'll need to face the treadmill once again. Fingers crossed for a heat wave.

The day after cure

This morning my calves and hamstrings were feeling far better than I'd expected. Usually after a 10K race or a long distance run I feel pronounced soreness in my legs on the second day after the activity. I did a couple of things that may have helped the situation. First, I wore my calf compression sleeves all afternoon after my 10 mile run. Studies that prove better performance using compression gear are inconclusive but there is strong evidence that compression will help recovery. The second thing I did to help my recovery was to run a short distance the next day, at a moderate pace. I usually rest the day after my week's longest run or after a race. Running three miles yesterday may have proven therapeutic by gently re-engaging my calves, hamstrings and quads. I was glad for the opportunity to rest this morning and pleased that I wasn't wasn't dealing with muscle pain or stiffness like I'd expected. I guess a little prevention does yield some cure.

The power of negative thinking

Today's run (treadmill): 3 miles

The rain was coming down hard while I debated whether to run or rest today. I put in a good workout on Saturday and could have legitimately skipped today's workout, especially with the weather we were having. I figured the rain and strong winds would continue throughout the day and before lunch I'd made up my mind to run three miles on the treadmill. I figured it would be easy to cover a few slow miles, less than a third of the distance that I'd run the day before.

There's something about the treadmill that brings out the worst in me as a runner. I had the TV on with an NFL pre-game show, figuring the action might provide some distraction from the tedious process of running about 30 minutes while going nowhere. Almost from the start, the activity felt difficult. I  had a bad attitude about the process and as I grew warmer my mood grew worse. At the 20 minute mark I was self-negotiating a shorter span but once I was within the last mile of my distance goal I sped up the belt and got it done. I ended up running about 28 minutes and disliked every one.

Later in the afternoon I went out for an errand and the skies had cleared. The wind was gone and the temperature was a balmy 54 degrees. I would have loved to do my recovery run under those conditions but my running was done for the day. I was pleased that I got in a hard workout and could now relax for the rest of the day. My dislike of the treadmill drove me to run faster than I would have had I done my run outdoors. I guess thinking negatively can sometimes yield positive results.

Double digit run - a new personal distance record

Today's run (Bethpage State Park) 10.2 miles

The weather has been freezing this week and Sunday is supposed to be rainy. Although it's a busy Saturday I wanted to make sure that I took advantage of today's weather to get in some base-building distance. I briefly considered lots of loops around the neighborhood before heading to Bethpage State Park to run the bike trail. I've been wanting to break my distance record for a contiguous run (8.5 miles) and most miles in a day (9).  Bethpage was a better place to try that.

It was a chilly 29 degrees at 8:00 AM when I started my run and I was tempted to run at a faster pace than I'd planned.  I intended to run down to the Massapequa Preserve to a spot that I'd measured on Google Earth to be five miles from the trail start at Bethpage. That would allow me to complete an out-and-back total of ten miles. Once I'd passed the first mile I had warmed up enough to be comfortable. I kept my pace moderate to reserve enough energy for the final miles of this rolling course. The first four miles came fairly quickly and before I knew it I was crossing over the Southern State where the Massapequa Preserve starts. I ran that part of the trail until my Garmin chirped 5 miles and I reversed direction for the second half of my run.

There were many runners on the path this morning, lots of high school cross country runners in bunches. I noticed that the quarter mile markings on the path didn't align to my Garmin and after two or three comparisons I realized that my foot pod was off by .08 each mile. Over 10 miles that added up to about .8 miles so I knew I'd need to make that distance up at the end if I wanted to claim a true 10. By mile eight I was really feeling the workout. I had no doubt of the outcome but I was dreading the big hill at the end. I got up the hill in better shape than I'd expected and I finished the run with a few long loops around the lot that brought me confidently past the 10 mile mark. Just for good measure (pardon the pun) I ran until the Garmin read 11 miles, but I'm considering today's distance to officially total 10.2 miles.

A full day for both mind and body

I was wiped out after that run but today's schedule had little downtime. My wife, kids and I spent the middle of the day at the Cold Spring Harbor DNA Learning Center where we attended a class on the sense of smell. My son attended camp there this summer and we all had a great time. I'm thinking I'll sleep well tonight. So now that I'm in double digits for my personal distance record, maybe a half marathon isn't such an aspirational goal.