Now it's all about Cow Harbor

Sunday's run (street): 3.4 miles

I knew I'd get out for a run yesterday, it just took me a little longer than usual to get going. At around 10:00 AM, my wife ordered me out before half the day was gone. I complied and headed upstairs to change.

The weather was cool when I started and though it was sunny, I stayed dry and comfortable for the first couple of miles. I had run for over an hour on Saturday so I took it easy and focused on my form and stride. I thought about my vertical alignment and lifting my knees instead of worrying about my pace. The route that I chose was a variation from my usual morning run with almost a mile added to the end.

 I wore my Brooks Adrenalines to help protect my Achilles tendon that has been feeling sore of late. Even though it was mid-morning, the streets were quiet and I wondered if people were staying home because of 9/11. I thought about that as I was passing the neighborhood elementary school, where half a dozen soccer games were being played at the same time. I guess that's where everyone was.

No need for crew length running socks this year

It was a good run and the right distance to start my taper for Cow Harbor on Saturday. It's going to be a full and busy week in the office, capped off by a Friday night drive to Northport to pick up my race number. This year I'll be better prepared for the crowds and the lack of parking. I see that the race organizers have changed from old style tracking units to bib tags. At least I won't have to worry about the chip band cutting into my ankle like last year.

My 9/11 experience

I'm probably going to go out for a few miles this morning although I'm not really in the mood. I guess the ubiquitous presence of of the 10th anniversary of 9/11 is getting to me. I'm also concerned that the slight but persistent soreness along the Achilles tendon on my right foot may be getting worse. I iced it today and it's feeling better, so I'm wondering if the best thing to do is to rest it. Given that this is probably my last chance to do a 3+ mile run before Cow Harbor, I'm tempted to get outside.

At the suggestion of a reader, Adam (also a runner), I've put together my memories of 9/11 when I experienced these events from my mid-town office in NYC. I've used a feature on Blogger called Pages that I will occasionally use to write posts that are not directly related to running. Writing down these memories has been emotional, but I'm glad to share experiences that I've been keeping to myself for ten years.

Bethpage base run better than expected

Today's run (Bethpage State Park): 6.7 miles

With Cow Harbor happening next week, I knew I needed to put in a few more base miles before I begin my training taper. Last year I spent a lot of time focusing on the Cow Harbor route and the strategy to run it. I even did a trial run of the course to understand firsthand the challenges of James Street, Waterside Drive and Pumpernickel Hill.

I haven't done too much thinking about it this year and I'm guessing that's okay. I know from last year that I should take the first mile slow despite the temptation to sprint along Scudder Avenue's downhill sections. Better to reserve energy for the end of Bayview Ave. and James Street's "Widow Hill." I'm really hoping that the weather will be cooler than last year, when the heat and humidity sent half a dozen people to the hospital. Even so, I know I'll reach a point during that race when I'm questioning why I'm doing it. All it takes is all you got.

I went over to the bike path at Bethpage State Park this morning. It's my favorite place for runs on pavement that are longer than four or five miles. The theme of today's run was time, not speed. I didn't care how fast I ran, I just wanted to run at least an hour to help reinforce my conditioning. Bethpage isn't quite as challenging as Cow Harbor in terms of elevation changes, but it's rolling. The bike trail has two hilly sections that can be tough to get over and the worst of it is at the end.

I brought along my hand bottle that I filled with Gatorade G2 and the air was so cool that I didn't take my first sip until I was past the 2 mile mark. Although my perceived effort was fairly low I was maintaining a better pace than normal for this type of run. I was actually annoyed when I looked at my Garmin at the three mile mark to see I was pacing around 9:10 per mile because I wanted to do this run closer to 9:50.

There were many runners and cyclists on the path. I noticed more running groups than usual and I wondered if the Ocean to Sound Relay was happening today (I checked later and saw that it will be held on the 25th). I changed direction after a number of runners coming from the other side had passed by. I feared getting swallowed up by them and preferred to draft in their wake. Nothing surprised me more than when I started passing them, first a few single runners and then entire groups. I was simply maintaining my pace. Interestingly, I wasn't passed by a single runner all day.

By mile five I was beginning to tire but I wasn't losing much speed. I continued to drink the G2 and almost finished it just before I took on the long hill that comes at the end. I didn't take the hill fast but I did maintain a steady rhythm as I ascended. I really appreciated the final 50 meters that is all downhill.

Most women ask for roses

I got to my car and was able to sit down immediately because I had placed an AllSport SeatShield covering on my car's seat. I got a couple of these water/sweat proof covers after my wife (rightfully) complained that towels on the seats don't do a good enough job. She gets mad when I occasionally take her car to runs and her seats end up moist from sweat. These covers, at about $20 apiece, seemed expensive when I realized that they're made of material that's similar to recyclable shopping bags. But the covers fit very well over the seats and kept them dry. If that result makes my wife happy then it's worth every penny!

Thinking about 9/11

Today's workout (elliptical): 27 minutes

It's Friday, and although Labor Day made this a short week, it still seemed long. Goodbye Summer Fridays, it was fun while it lasted. I used today's workout to cross train on the elliptical and it was tougher than I'd expected. The rain has stopped so I could have done my first outdoor run since last weekend, but the weight of the week kept me inside. I usually consider the elliptical to be a less-challenging workout, but no such luck today.

The mood is somber in NYC as we approach the 10th anniversary of 9/11. It would have been nice to do a city run at lunch as a remembrance of everything I'd experienced on that day. I certainly covered a lot of ground in the city that afternoon and it all remains vivid and scary. I'll think about it again during my runs this weekend. I'm planning to do a last long run tomorrow or Sunday, in preparation for the Great Cow Harbor 10K on the 17th.

What it takes

Today's run (treadmill): 2.5 miles

My favorite running quote, attributed to Marc Davis (an Olympic runner) goes "All it takes is all you got." Looking beyond the questionable grammar, I find this quote inspiring. I don't think it means giving all you've got all the time. That's something a jet engine has to do. A person needs balance in their life and most of the time all it takes is what you need. But when you are standing at the starting line, it should be all that you've got. Otherwise, what's the point?

I thought about that quote as I fired up the treadmill this morning. I'd hoped to get outside but the rain changed my mind. Since I don't like the treadmill, I try to incorporate strategies to get me through my runs. One technique is to start slow and blip up my speed every minute until I reach a brisk pace that I maintain until the end. Other times (like yesterday) I start slow and stay that way throughout most of my run.

Today I decided that I had to give it "all I got" because Cow Harbor is two weekends away and I can't waste conditioning time on maintenance miles. I started at around a 9:00 pace that felt far faster and thought there was no way that I could maintain that for the duration. After about eight minutes I began to feel more comfortable with the pace and I increased my speed a couple of times until I reached my targeted distance.

I ended up giving it all I've got today and I finished feeling, hot, soaking and spent. Exactly how I like to feel after I've run a race my way.

Take it easy (at least 70% of the time)

Today's run (treadmill): 2.5 miles

I read in a recent Runner's World that 70% of your running should be done at an easy pace. This was defined as running at a speed that allows you to comfortably maintain a conversation. The concept behind this "Easy/Hard" ratio is that slower running helps build capillary beds within muscles. Hard running tears up  muscles and easy running repairs and strengthens them.

With the almost constant rain we've had since Sunday night, I planned for an indoor morning run. I really don't like the treadmill but I planned to focus on easy running and save the harder stuff for the end of the week or the weekend. Since I was indoors I skipped wearing a running shirt and that helped keep me cool. I started very slow (5.1 MPH) and worked my way up by tenth of a mile increments until I reached a 9:00 pace. 

In all, I covered my usual morning distance although it did take me a couple of extra minutes to do it. Hopefully the weather will clear and I can get back outside in the morning. Will I run it easy or hard? With my lower back still slightly tender, I'm thinking that I'll defer to the 70% side.

A different kind of labor pain

Happy Labor Day. I'm ambivalent about this holiday because it represents the end of summer vacation for my kids and the end of my vacation week. On the plus side, we are edging closer to fall (my favorite season) when temperatures and humidity both drop. Running in cool fall weather, with the leaves underfoot and the ubiquitous scent of maple from the trees, is about as good as it gets.

I won't be running today. I considered it earlier in the day, before I experienced a sudden tsunami of pain in my lower back while placing some glasses in the dishwasher. This pain came on alarmingly fast and it felt serious. I have not suffered lower back pain in decades and that problem was solved when I replaced my sleep sofa with a real bed.

These really work

My first reaction was to lie on my back while my daughter quickly brought over two ice packs and a towel to place under my lower spine. After ten minutes I was able to perform a couple of hamstring stretches that loosened me up enough to stand.  I walked to the kitchen and took two Aleve. After an hour the pain had dissipated enough to assure me that this was not going to be a major problem.

Suspect #4

I don't know if was the 25% more running miles that I covered this week, backyard soccer played two days earlier or yesterday's obstacle course, but my back had clearly had enough. I've also been using a Brookstone Fitness Stick that is probably putting strain on little used muscles in my lower back.

So no workout today, although I may do some core stretching later if my recovery continues. I think I'll celebrate the rest of Labor Day by avoiding any further labor!

Perceived effort high plus "impossible" obstacles

Today's run (street): 4 miles

More ow, than ouch!

I've been fortunate to avoid injuries that prevent my running, but lately I've experienced some painful tweaks in my knee, shin and Achilles tendon. These tweaks are mild and happily intermittent, but they make me wonder what's behind them. I was reading an article on Runblogger (a very nice running site) about Achilles problems and, while I don't think I have "Hagland's structure", I wondered if running in the Hattori's is creating my Achilles issue. I began to think about running in a different shoe.

At the recent Dirty Sock 10K run, Paul mentioned that he trains in heavier cushioned shoes and races in lighter shoes. Right now he's running in Saucony Mirages, a shoe I occasionally use for training and racing. The Mirage is a luxury ride compared to the Hattori's, but it's still low and relatively flat. I decided to dust off my Brooks GTS 10's, a terrific shoe that I'd shelved for running due to their built-up platform.

Chicken soup for the foot

I went out purposely slow on this humid morning and intended to keep it that way. I know that an easy run should follow a hard run and yesterday's speed work was just that. The Brooks felt really good and I cruised along for a couple of miles but picked up the pace after the second mile. By the time I reached 3.25 miles I was feeling a little fatigued. I thought about the idea of running to perceived effort versus a time goal. Over the next quarter mile I perceived plenty of effort as I approached the hilliest part of my route.

When I crested the highest section I took off fast and finished my run breathing hard and sweating heavily. I knew I'd probably pushed too hard and possibly invited further injury. My Achilles felt slightly sore and my right knee felt tender. But overall, I think I'm okay. My perceived effort certainly exceeded my performance metrics, but so what? As long as my injuries got no worse and my training advanced, I feel that I'm going in the right direction.

We're getting close to the end of summer so, today, the Emerging Runner family held our "Impossible Obstacle Course" in the backyard. Due to the effects of hurricane Irene that landed lots of branches and leaves in the pool, we didn't include a swimming portion. The event consisted of activities like soccer ball dribbling, basketball shooting, hockey stick bowling (don't ask), a lacrosse throw and some running.  It was a nice second workout and we all had fun. Best of all, my knee and Achilles felt fine, both during and after.

My fastest 5K ever*

Today's run (track): 1 mile warm-up, 8 x 200, 1 mile cool down

I knew I needed to get in some speed work so I headed to the local HS track this morning. When I arrived I noticed that the adjacent lot was almost full and saw that the high school team was playing a pre-season game against another town. There were people up in the stands and standing alongside the track that circles the football field. There were also people walking around the track, seemingly oblivious to the action taking place a few feet away.

I started my workout with a brisk mile warm-up that I completed in 8:13. That wasn't bad for a cold start. I followed that with eight 200 meter intervals, with one minute recovery periods, and averaged 6:54 for that mile. I finished my workout with a 1.1 mile cool down run that I did in 8:52. I ended up averaging 8:01 for the 3.1 miles (24:39).

*This can't really be counted as my fastest 5K because it wasn't a continuous run. Knowing that you can stop after 200 meters, or even after a mile, helps keep you moving fast. However, I will say that every second on that track was focused on performance. At the end, I was satisfied that I was doing my best to prepare for the Cow Harbor race.

Encountering a broken path

Today's run (street & mixed terrain): 5.6 miles

Today's run took me to places where I haven't run in months. It was a nice change of scenery. I didn't go far from home but I covered a few different neighborhoods and enjoyed the minor thrill of knowing that I ran from one town to another (and back again).

I started my run by the middle school and then cut over to the business park loop that provides a decent hill challenge that's steep or gradual, depending on which direction you run it. I cut into a local neighborhood from there and saw the landscaping teams out working hard to erase any evidence that we were hit by a hurricane five days ago.

I targeted 5 miles in an attempt to grow my base for the Cow Harbor race but ended up covering more distance. Part of the reason for that was a miscalculation I'd made when I followed a main road that I knew would connect me to the neighborhood that sits directly south of mine.

Along the way my pathway degraded to the point where I was negotiating broken sidewalk, overgrown weeds and branches that had been dislodged by last weekend's storm. That section added distance and cost me speed, as I needed to be especially careful where I stepped with my Hattori's that provide very limited protection. Once I made my way out of that mess I circled the southern neighborhood and completed my route home. I won't be revisiting that route anytime soon.

It was a tough and tiring run but I was glad to have moved up my distance closer to the 6.2 miles that I'll be racing in just a few weeks. I'm not sure what workouts I'll do over the coming long weekend but the weather promises to be good. I need to work on speed so perhaps I'll visit the track tomorrow.

And the power is back!

Monday's run (street): 3.6 miles 
Tuesday run (street): 3.5 miles 
Wednesday's run (Stillwell Woods): 4 miles

Hey, nice to see ya!

Well the power is finally back after 106 hours. Was it awful? Not at all. A dark house provided great impetus for getting out and doing things and we made the best of it. The only downsides were really cold showers and the need to drive to the local shop at 6:00 AM for morning coffee. But cold showers are invigorating and going out only for coffee when I usually have to go to work was rather nice.

Hurricane Irene seemed to be more hype than horror as we waited out the storm on Sunday. We lost our power at 4:00 AM Sunday morning but suffered nothing more than a coating of leaves and branches in our yard. There were plenty of downed trees in the neighborhood but it still felt more like a bad storm than a hurricane. Except that the power never came back on. I went for an early neighborhood run on Monday morning to survey the damage and saw nothing too disturbing. Apparently the real damage happened out of sight. We didn't see a LIPA truck for days and LIPA's communication was simply poor. That's all I'll say about it but I expect that LIPA officials will have a lot to answer for.

My run went well and though I felt I was running slower than normal, I was actually ahead of my usual pace. It probably had something to do with running after I'd had time to wake up. Tuesday was basically a copy of Monday's run although I followed different roads in hopes of seeing a LIPA crew at work. No luck there.

Yesterday I decided to head to Stillwell for communing with nature and, when I arrived, the entire high school boys cross country and track teams were trotting towards the trail head. I followed them in a few minutes later.

The trails were surprisingly clear. I'd expected to see lots of downed trees across my path but Stilwell looked the same as always. About a mile into the run I encountered the high school team coming from the other direction. The fastest boys had broken away and were swiftly turning toward a hilly section. The second wave greeted me cheerily and I returned the hellos. The last wave were not so happy and some of them had stopped to catch their breath or tie their shoes. It was not going to be a good morning for them.

I followed my normal loop a couple of times and finished up with my longest run since Saturday's 7.1 miles. I do need to push my base training up to six miles and, now that we have a heated shower, I'm considering an evening run tonight. In truth, we've been running around so much this week that I'll probably consider this an ad hoc rest day and go out tomorrow morning instead.

I'm pleased that we're back to "normal" and that I still have a few days left of vacation to enjoy modern conveniences. Well almost. We still need to refill the refrigerator and have the automatic garage door reset. Being without power didn't stop me from my running. But, everything being equal, I'd have loved coffee on demand and a warm shower after my runs.

Powerless

I am still without power due to the storm and have been unable to post since Saturday. I will resume as soon as possible. I've been getting in my runs and look forward to publishing my posts. Thanks for checking in. -TER