Slight concerns for my 10K readiness

Today's run (street): 3.25 miles

I would have like to cover more distance this morning but I had an early appointment that limited my running time to about 30 minutes. It was 38° according to News12 when I prepared for my run and I bundled up with long pants, long sleeved shirt, a hat and gloves. I worried that I'd get too hot at some point but with only thirty minutes on the road I stayed fairly comfortable throughout my run.

Yesterday's performance was sub-par and that workout served only to keep continuity in my schedule. I felt a little pressure when I went out today knowing that this weekend is the last time that I can train at any real distance for next weekend's Hope for the Warriors 10K. I am still feeling under the weather so I compromised on intensity and focused on maintaining a pace that was roughly between my daily run pace and my targeted pace for the 10K.

I had no mechanical problems with my stride and felt no fatigue, but I wasn't at the level I want to be on race day. I followed an extended version of my usual course and thought about form and cadence. The run began to feel harder at the two mile mark and this concerned me because that is only a third of a 10K. I decided to ignore the difficulty and worked to maintain speed by using arm swing to increase leg turnover.

In the end I achieved my pace goal but I still have some concerns about the fragility of my six mile base. A longer run tomorrow should give me a better sense of my readiness. I'm looking forward to watching the NYC marathon tomorrow and that will help motivate me to cover some distance. I have a few friends who are running the marathon for the first time tomorrow and I'm hoping that they have great experiences. Knowing how hard a half marathon can be, I admire them very much.

What is it about Fridays?

Today's run (street): 2.25

It has been a busy week and I thought "TGIF" when I went out for this morning's run. However, within five minutes, I knew that I was in for a bad Friday run for the second week in a row. I'm guessing that I'm fatigued from three days of intense discussions, presentations and other stressful factors. I don't care that much about having a bad run, but I do like to know why I ran badly.

I've switched over from my Hattori's to my Saucony Mirages since the Oyster Bay 5K in hopes of eliminating the slight, but nagging, pain I get between my right heel and Achilles. I figured that the stability post on the Mirage might help that somewhat. When I went out today, the pain was there and it was fairly pronounced. As usual, the pain subsided once I'd traveled about a mile.

It's hard to understand exactly what made today's run bad. I had no obvious issues (besides the heel pain), but I couldn't generate much speed. I cut my distance short because I wanted to use the extra few minutes to rest before my shower. I really need to be on my game this weekend and get some base miles in since I haven't done too many 5+ mile runs lately and I have a fast 6.2 scheduled on November 13. I'm hoping that my Friday curse won't extend to Saturday.

Ready to refocus

Today's workout (elliptical): 25 minutes

It's been a very busy week for me and though I've put in the time and the miles, I feel a little disconnected from my running. Now that most of my week's distractions have passed, I'm hoping to refocus on my training goals. Tomorrow is the NYC Marathon Expo at the Jacob Javits Center and I'll try to get over there if I can. It's an amazing Expo, with no fee to get in and plenty of free samples (typically food, not running gear). Last year I was fortunate to see Greta Waitz who appeared at the Adidas booth and I shook hands with Bart Yasso, whose book I'd just read.

I'm planning to put in one or two distance runs this weekend to help get me ready for the 10K on the 13th. That race is coming up fast and I don't really feel prepared. The injuries from my fall are healing and I'm running well this week, so I'm hoping for a good experience on Saturday.

Can I be tempted to run a full marathon?

Today's run (street): 2.5 miles
I'm clearly back to full strength in my running as evidenced by today and yesterday's runs. A good part of my work week is taking place at industry meetings and yesterday I had the good fortune of seeing both of my running mentors (CK & CMC) during the day's events.
I told CK that my troubles on Friday were likely caused by my flu shot. I'm not sure he bought that but I'll show him next time. CMC offered to run with me on my first marathon which sounds great, although my current position is that I won't ever be competing at that distance. We'll see.

This morning's run was pleasant, and like yesterday, it seemed to go by quickly. With temperatures in the mid 30's, it's much colder than a week ago, but I fully appreciate this weather. This weekend is supposed to be nice and cool -- great for the NYC marathoners and great for those of us training for our next 10K.

One good run deserves another

Today's run ( street): 2.5 miles

It's been ten days since I fell after one of my morning runs and I still have some nasty abrasions to show for it. My right leg, near the outside of my knee, is still in tough shape despite daily care. The injuries are healing but they still sting and this morning it was fairly uncomfortable.

I'd prepared for an outside run after checking last night's weather. It was chilly, but I dressed for it and took off hoping that I'd fare better than the last three times I'd gone out. After reaching the top of the first road it was clear that I was past those issues. My form was more fluid and my stride felt more open than it had the last few times I'd run. I experimented with arm swing as a method to increase cadence. I think that was helpful on the roads that had inclines.

The run went by quickly and despite the fact that my Garmin had trouble locking in (and subsequently under counted my distance by .14 miles), I ended up running my fastest pace since my 5K in early October. I'm glad to finally have a decent run after some disappointing experiences. One good run is great, but will I be ready to compete again by the 13th?

Running in a (pre) winter wonderland

Frost on the pumpkins, snow on the lawn

Today's run (street) 4.2 miles

Yesterday was a long day for us. We were at a friend's family event for most of the day and by 10:00 PM we were ready for bed. I hoped to sleep until 5:30 or 6:00, which would be late for me, but at 4:30 AM I was wide awake. Try as I might, I couldn't fall back to sleep so I got up. I made some coffee and considered my workout.

I know that I'm not at my best right now and I'm beginning to think it's the flu shot that's contributing to my stamina issues. It's obviously not exhaustion since I only managed to stay asleep for six hours last night. I decided I'd go out for a neighborhood run, targeting the same distance than I'd covered over the last two days.

The lawns in my neighborhood were lightly covered with snow, but the roads were clear when I made my way outside. The reported temperature was 35° but with the wind it felt much colder. I wore compression shorts under my C9 running pants and added my Zensah compression sleeves over my calves. On top I wore a C9 half-zip layered with a short sleeve running shirt. I also wore a fleece hat and running gloves. Together it made for a comfortable outfit that kept me warm at the start but didn't overheat me when I got up to speed.

I took it easy in deference to my current situation and ran comfortably around the neighborhood. I was both surprised and annoyed to see more than one house watering their snow-covered lawn. I wondered if they forgot to turn off their sprinkler systems or if they were truly stupid. Aside from that I thought the neighborhood, covered in snow, looked very beautiful.

I planned a route that would cover a little more than three miles, but when I reached the point where I'd turn onto the last road, I decided to keep going straight and added another mile for good measure. I ended up running a little faster than I wanted to, but I'd still call it an easy pace. Considering that I'm not at my best right now, I'm happy with the last two runs I've done.

My next race, the Hope for the Warriors 10K, will happen in two weeks. I'll follow that with the Long Beach 10K Turkey Trot a week later. I hope to be back at full strength by next Saturday so I can break out of my 3-4 mile malaise and prepare for a longer race distance.

The agony and the not so bad

Yesterday's run (Central Park): 3 miles
Today's run (treadmill): 3 miles

I'm in a slump and I don't exactly understand why. I suspect that it's a combination of things. Since I suffered a bad fall on my driveway a week ago, I've been feeling slightly sub-par. My crash at the end of my run was probably more traumatic than I'd initially thought and, seven days later, I still have plenty of evidence of that.

I had been feeling run down by mid-week and though I did a couple of runs plus an elliptical session since the accident, I felt the need to skip my workout on Thursday. Yesterday I had plans to meet my friend CK for a run in Central Park and I thought the day and a half rest I'd have since Wednesday would deliver some needed energy. I was almost completely wrong but there were other factors at play.

First, I had gone to the company medical center in the morning to get a flu shot. I didn't think it would have any effect on my running, but perhaps it did. Second, I was rushed for time at lunch and grabbed some spicy vegetarian soup and vegetarian dumplings that didn't help my glycogen level. And third, I generally don't run well in the afternoon. So some combination of the above, plus being generally run down, made for a tough run in the park.

CK and I started our run on the lower loop near the 6th Avenue entrance to the park and we headed counter clockwise up the hill. We were moving at a good clip with CK letting me set the pace. I felt okay but was concerned about maintaining that rate over our planned 4+ mile route. Shortly after we reached our first mile, CK asked to stop so he could remove his long pants that were making him warm.

What should have been an opportunity to rest turned into a significant energy drop and as we made our way up the hill I admitted that I wouldn't be able to run the reservoir route. We modified our course by cutting across the Great Lawn and I was truly struggling to keep the pace under 10 minutes a mile. Still it was fun to run the west side of the loop towards Columbus Circle because they had put up the stands for the NY Marathon and were in the process of constructing the finish line area.

We ended up covering our three miles in about 28 minutes but it was the toughest 5K I've run in a while.

This morning, due to the inclement weather, I ran about three miles on the treadmill, starting with a 5 minute walking warm up. I did the running part at around 9:50/min, a comfortable pace, but I really felt it by the end. I'm obviously not at my best but this morning's workout felt far better than yesterday's run.

I'm not sure how far I'll run tomorrow. More than one person has suggested that I take a few days off and get back to strength. It's good advice, the kind that I'd give to others. I'm not sure I'll take my own advice though. Who can resist going out for a run on a cold October morning?

On the one day injured list

Yesterday, I suffered a minor setback with my injuries that were caused by last Friday's stumble. Most of my cuts, scrapes and gashes had been healing nicely, and my finger (hairline) fracture has responded well. But yesterday afternoon, the area adjacent to my knee (where I gashed about 10 square inches of skin), was hurting. I doused the area with alcohol (yowch!) and applied new bandages in my office. That helped, as did a coating of Dermoplast, my antiseptic of choice. Still, I felt like I should rest my leg today, so I skipped my run. I'm happy that I did.

Tomorrow's weather should be much better than today's gloomy mess. I'm planning to meet my friend CK in Central Park for an afternoon run. It's hard enough keeping up with him when I'm at my best so I'm not sure how well I'll do under these circumstances. But since I've only covered nine miles over the past week, I'm up to the challenge.

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?

World's shortest endurance run

Today's run (street): 2.5 miles

I woke up with my usual disbelief that I'd be outside running in the next fifteen minutes. Although I ran on Sunday, this was my return to the 4:00 AM darkness, where bad things can happen if you don't pay proper attention. With my injuries healing, but still stinging, I got up, put on my running clothes and headed out the door.

Sunday's workout wasn't great, but it confirmed my ability to run. Two mornings later, I expected more, but I experienced tightness in my muscles and in the skin around my injuries. This discomfort forced me to adjust my stride a little and the result was sub-par, mechanical gait that prevented me from generating much speed. I focused on enduring the run, knowing above all else, that getting through a workout is preferable to skipping one.

At the end of my run, I approached my driveway carefully and managed to avoid the raised edge that tripped me up on Friday morning. I completed my usual route in a minute longer than normal and that gave me a 25 second per mile slower pace. Considering the circumstances, I'd call that a decent outcome.

Coming today on Runner's Tech Review

I'm back to my regular running schedule and that means a rest day today. I am mending well and yesterday's run assured me that my injuries will not get in the way of my workouts. I plan to be out again tomorrow morning, ready to face the road again at 4:00 AM.

It's been a long time since we've posted on Runner's Tech Review, but we'll have a write-up on Invisible Shoe running huaraches on the site by the end of the day. It was interesting to see how Adventure Girl and I took to this minimalist footwear and, perhaps, a little surprising what each of us thought about the shoes. Let's just say that I won't be giving up my Hattori's anytime soon.

Post-accident run with a much better ending

Today's run (street): 4.45 miles

Yesterday was a long day, we went to Boston to visit family and came back last night. We were pretty exhausted by the time we went to bed and I'd hoped that it would lead to a good night's sleep. With my scrapes and bruises from Friday's accident still mending, it was a little hard to get comfortable. I woke up groggy and with a headache, but I was determined to get outside for a run.

I wore a pair of loose running pants to protect the bandages on my calf and knee and a long sleeve running shirt to cover my elbow bandage. With my left middle finger in a splint and bandages across the back of both hands, I probably looked worse than I felt. I'd taken a couple of aspirins and a Sudafed and, while I felt strong at the beginning, I think the Pseudoephedrine was sapping my energy as I ran.

Despite all the damage caused by yesterday's roll and slide on concrete and blacktop, I was fortunate to avoid any injury that affected my ability to run. I purposely kept my pace easy and that helped me get through the distance. I followed a meandering route that had a few roads with slight elevation and I realized that I'm liking running hills more and more. I may be ready to return to the monster hills at Stillwell.

I headed back toward home after passing four miles and when I reached my driveway I was especially careful to avoid the raised edge that sent me sprawling on Friday. Having missed my run on Saturday, my weekly mileage will be lower than normal for the week.  No matter, I was glad to get back on the road and finish the week with a good running experience.