Running never gets easy

 

Today's run (street): 5.4

It was just about six years ago when I decided to get serious about my diet and fitness. I wasn't planning to start running. That happened after a few weeks of morning treadmill walks leading to longer walks around the neighborhood. At one point during a walk, I decided to run to the end of the street. I remember how difficult it was to just do that. I figured that running would get easier, and then finally become easy.

Six years later, despite building fitness and developing an aerobic base, I still think that running is hard. Unless I'm doing long slow distance, I usually experience some level of discomfort during a run. Over time, I've learned to manage - even embrace - a certain degree of suffering. If I had known that this would be the case six years ago, would I have continued to try?

With yesterday's hot, hard and humid five miles on the treadmill, I was prepared to struggle today. The first mile reinforced that. As I ran, I felt frustrated with the level of effort that I was expending so early in the run. It was humid and cloudy, but fortunately not that hot. I headed to "neighborhood #2" for a change of scenery and to eat up some distance along one of my favorite straightaways.

After a while, my effort started to feel easier. I took the opportunity to increase my pace and ended up running negative splits. I thought it was interesting that, during the run, I'd reconciled myself to a laborious effort only to experience a rare easy training run. I'm also happy to report that I nudged closer to my targeted 18 miles week. That 4:00 AM run on Wednesday did the trick.

Hot August treadmill

Rain, rain go away

Today's run (treadmill): 5.3 miles
Yesterday's run (street): 3.4 miles

I'm an early riser and my hope was to get out for a long(ish) run before 7:00 AM. The morning sky was dark gray and I tried to look outside to see if it was raining. It was too dark to see outside, but the steady thrum on the skylight confirmed a downpour. I considered putting on my running windbreaker and going out anyway, but the jacket isn't vented well for humid conditions. Besides that, I really don't like running with soaking shoes.

I considered my options: the elliptical, core and strength training, or the treadmill. I opted for the treadmill but I needed to wait for my wife to finish her run. While that happened, I had another cup of coffee and a small snack to top off my glycogen level. That turned out to be a good strategy and, though the humidity level this morning was off the charts, I experienced no energy drop throughout the run.

I worked from home yesterday, and it turned out to be an extremely busy day. I had to get out early to keep my schedule and I hoped that meant the humidity would be at a minimum. I was fooled by a breeze that, combined with the 73° temperature, made it feel relatively cool. But by the time I reached the half mile point, I could tell that it would be rough going.

I needed to get home in time to shower and prepare for an early call, so I capped my run at 3.3. miles. August humidity has always seemed the worst to me and that was certainly the case on Friday. Considering the oppressive weather, I ended up pacing a little better than expected. If the rain doesn't return in the morning, I'll aim for either a trail run or return to the Bethpage path.

It's good to be putting in more mileage as my weekly volume has dropped 15% since May (when I resumed a commuting job). I don't feel like that's resulted in a loss of fitness, but I need to up my game if I'm going to be ready for fall racing.

Back to the 4:00 AM run

Today's run (treadmill): 25 minutes

The alarm woke me up just before 4:00 AM and that gave me enough time to roll out of bed, change into running clothes and hop on the treadmill at 4:05. It's been well over a year since I did a run at that early hour and I wasn't sure what to expect. I wasn't quite ready to go back to running with a headlamp on the the dark streets of my neighborhood, so the treadmill had to do.

Even though I planned to run just 25 minutes this morning, the time passed so slowly that it felt like I'd been on the treadmill for an hour. It wasn't a particularly hard workout or the fact that I went from sleeping to running in a matter of minutes. Some runs are like that. And those runs happen most often when you're on the treadmill at 4:00 AM.

Berkshires, Vermont, treadmills and loops

Seemed like a good idea at the time

Today's run (street): 6.4 miles

Our treadmill is in tough shape but it still does the job. Our technician recently told us that it could go at any time. My wife depends on the treadmill for her daily workout and I'm a lot rougher on the machine than she is. I only use it as a last resort because I don't want to contribute to its demise. I did use it on Tuesday, because we were leaving on a trip that morning. Time was tight and I wasn't sure how (or if) I'd have an opportunity to run while we were away.

My second run of the week happened at our hotel in the Berkshires. I did a little more than three miles on their Precor treadmill and really appreciated the experience. There's a big difference between running on a mid-range consumer treadmill like our Sole F63 and a fitness center grade treadmill like a Precor. The Precor felt more solid and stable and I seemed to be able to run faster on it than on our home unit.

When the time comes to replace the Sole, I'll consider investing in a brand like Precor. They actually have a few models under $2,000, which is still pricey, but could prove to be a better value when amortized over a longer period. Our Sole F63 was recommended by the leading consumer product rating company, but after four years steady use, it's totally worn out. The Sole can be folded and put away to save space, a feature we've never used. I think we'll go with non-folding unit next time, because those units are probably more durable.

I didn't get a chance to run the rest of the week, but we covered a lot of ground in western Massachusetts. We also spent time in northern Vermont with my brother and his family who took us to (among many places) the Ben & Jerry's factory. It was great seeing them, along with my mom who was also up visiting. Due to all that, I haven't posted since last Sunday.

Loop-de-loop

This morning I got out early in hopes of beating the humidity. I ran six one-mile loops around some adjacent roads because I wanted to be close to home if it started to rain hard. Despite the repetition, this route was perfect for the workout I had in mind. The miles seemed to go by faster than they do on a more spontaneous route. I was better able to focus on my thoughts while I ran on auto-pilot.

In terms of performance, I did much better than expected. The humidity that I'd hoped to avoid was high from the start, but the low clouds protected me from any direct sun. My running volume for the week is even lower than normal, but I will begin to pick up mileage by re-introducing 4:00 AM workouts next week. I'm glad I got out early today. The rain never came, but the humidity has continued to rise.

An early run and another SA Elite bargain

Can't resist SAE markdowns

Today's run (street): 5.3 miles

This has been a very full day. So full in fact, that I can barely recall the details of this morning's run. My wife and son had planned an early venture into the city while my daughter and I had other plans. I headed out for a neighborhood run before 7:00 AM with a target of covering at least 5 miles.

What I can remember about my workout was the ideal weather for a July run - overcast sky, relatively cool temperature and moderate humidity. I try to do at least one run outside of my neighborhood every weekend. Due to time constraints, I had to settle for my local roads. I criss-crossed a number of different streets to keep things interesting and threw in some fartleks every mile because the cool conditions were so energizing.

At one point in the day, I stopped into SA Elite which was near the place where we had lunch. I can't resist a good bargain and found a lightweight Brooks long sleeve running shirt with an appealing old school graphic. It was $25 with discounts applied. I know I'll get a lot of use out of it.

It was a great day and another good weekend of running. I may try to do a treadmill run Tuesday morning to get back into at least a 4 x per week running schedule. That would help me get closer to my weekly targeted volume.

Numb Runner

Distance lost

Today's run (street): 5.4 miles

Instead of heading out this morning with my running buddies, I was at the dentist having a broken filling repaired. I like to get out as early as possible on my weekend runs, so I can cover longer distances and still have my day. If I scheduled the dentist any later in the morning, the inevitable backups would have taken too much time. That's why I'd asked for the first appointment of the day.

It's been years since I've needed to get a local anesthetic at the dentist, so that was lots of fun (not). My dentist talked to me about Cow Harbor. She lives in Northport and has run the race a couple of times. I told her I'd run it this year if she does. I'm pretty sure I will participate either way, so I can run it with SIOR and TPP. I'm still on the fence about Dirty Sock though.

Since I have so few opportunities to run these days, I knew I had to get out today. The weather was ideal, mostly overcast, with temperatures in the low 70's. One side of my mouth was still unpleasantly numb when I set off from my driveway. Almost immediately after starting, I was flagged down by a man on a bicycle who asked me a question about the neighborhood. I stopped my Garmin while I chatted with him, and thought I'd restarted it once I resumed running.

I had covered about 1.5 miles when it occurred to me that I hadn't heard the one-mile chirp from the Garmin. I looked at my watch and realized that it wasn't recording time or distance. I restarted the timer, figuring I could determine my mileage when I got home by mapping my route with Milemeter. Since I had started off with the Garmin recording my start time, I was able to back into my pace by subtracting the "chat" time from total run duration.

Surprisingly enough, my mouth was still a little numb by the time I got home and that prevented me from having my usual post-run refueling. I did drink about 24 ounces of water to re-hydrate. Within an hour, the numbness had thankfully worn off. Between the dentist and the run, I was fairly wiped out, so that came at a perfect time for lunch. I was glad to get in some decent mileage today. I'm not sure what I'll do tomorrow, because the family has early morning plans. Maybe a 6:00 AM run is in order. That might help prepare me for even earlier workouts on weekdays.

Hiatus from racing

 

Today's run (street): 4.6 miles

The Dirty Sock Run happens in 30 days and I'm thinking of skipping it. In fact, I'm also considering skipping the Cow Harbor 10K in September. I've always enjoyed these two races, so this would represent a big gap in my racing schedule. Although I continue to look forward to my runs, I've become disinterested in racing.

I'm only running half the days that I did prior to my return to commuting and this disrupts my running schedule. It also undercuts my excitement about competing. My performance has definitely taken a nosedive and that's probably contributing to my lack of racing spirit.

I got out this morning for the first time since Sunday and had a nice run. We've had a respite from the rainy, humid weather and it felt good to be outside. I'm not sure what I'll do tomorrow because I have an early dentist appointment. I'm planning to go for a run after that. I hope it doesn't get too hot.

I'm going to try to return to workday running at 4:00 AM, starting with a 25 minute treadmill run one morning a week. If that works out, I can expand the days and maybe even go back to early neighborhood runs.

Soggy and buggy on the Stillwell trails

Just me and the mountain bikers today

Today's run (Stillwell Woods): 3.75 miles

The summer sun, heat and humidity can really wear out a runner. Friday afternoon I ran in extremely hot weather and dragged my way through four tough miles. Yesterday was a little better, because I ran in the morning and the temperature was still moderate. Besides my lethargy that was probably caused by caffeine deprivation, I also had a sinus headache. I'm sure that was related to Saturday's high pollen count.

I had a tough night's sleep last night and at 2:00 AM I was wide awake with a pounding headache. I took two Excedrin, the only analgesic that helps with these sinus-related migraines. The Excedrin did the trick and I slept until 6:15. I was hoping I'd feel refreshed and invigorated, but I had to settle for being headache-free.

I couldn't deal with any more sun and heat this morning, so I headed over to Stillwell Woods for my run. It was a cloudy day, 75° and already humid. I counted on Stillwell's tree cover to block the sun, were it to make its way past the low cloud cover. I arrived at 8:00 AM and was concerned that the parking lot would be packed due to soccer or Little League games. Happily, I only saw a handful of SUVs, most with bike carriers on the back.

I followed my usual route and cut into the woods after a minute on the main trail. I listened for bikers who commonly use the same entry point. Despite the SUVs in the lot, the trails were empty, save for a black snake that slithered across the path as I made my way east. My Cascadias did a great job of handling the terrain, especially in areas with loose gravel or rutted and root-covered paths.

I did encounter bikers a couple of times. They gave fair warning when approaching from behind and I moved over accordingly. The tree canopy gave good shade, but the humidity made it extremely uncomfortable. In addition, gnats buzzed constantly around my face, causing me to swat as I ran. That's the downside of summer trail running.

Usual route with a modified loop

I departed from my standard loop and went south a bit, where the trails are rougher. Again the Cascadia's rock plates provided good protection as I made my way over grapefruit-sized stones and other trail hazards. I would have covered more distance had I stayed on my original path, but the shorter route required a lot more effort.

After I finished, I realized how humid it really was. Sweat was pouring off me as if I'd just been soaked with a hose. I didn't manage a 6+ mile run this week, which is a goal I have with my current, limited, workout schedule. Still, it was almost four miles in tough conditions over difficult terrain. I'll consider this a good running week.

Undone by a mis-selected K-cup

Dear Bro: can GMC increase the font size of its decaf label?

Today's run (street) 4.2 miles

Our trip provided three days of high energy fun but rest time was at a premium. Last night, it was a treat to finally sleep in my own comfortable bed and I looked forward to waking up feeling refreshed and ready for good long run. I got up a little before 6:00 AM and made a cup of coffee to start my engines. Instead of feeling rested and energized, I felt like going back to bed. I decided to relax for the time being, even though I wanted to get out early to beat the heat.

I couldn't understand why I felt so tired, but I managed to gather my gear for my run. I had been thinking about a six miler, possible at Bethpage, but I couldn't shake the feeling of fatigue. I decided to stay local and modified my targeted distance to three miles. I figured it would be better to do something, rather than not running at all.

The sun was still low in the sky when I finally took off at 8:30 AM. I kept an easy pace that I knew I could sustain. The humidity wasn't as bad as it was during yesterday's afternoon run, and I knew I could get through a short workout without much problem. I thought about the track workout I did with SIOR and TPP a few weekends ago when I logged some decent 400's. I tried to duplicate the turnover I used to make those sub-8:00 quarters, but the speed didn't come today.

Surprisingly enough, I was able to beat today's shortened goal. In fact, I covered more distance than yesterday, when I barely got through four miles. Still, I was unusually tired after I finished, and that fatigue continued after a cooling shower and lunch. I decided to have another cup of coffee, hoping that would wake me up and help me get rid of a dull headache. That's when I discovered the probable cause of my lethargy.

When I removed this morning's spent K-cup, I realized that I'd accidentally put in decaf version of Green Mountain Dark Magic. I had been operating caffeine-free all day, no small thing for me. I don't need much caffeine, but I definitely need it in the morning. One cup is all it takes to return me to the world of the normal. I quickly made a cup of leaded and, within ten minutes, I was energized and headache free.

Tomorrow I'll try to break out of my four mile range with a longer run. I'm not sure where I'll go, but you can be sure I'll be starting my day with an extra strong cup of caffeinated brew.

Boston fun and a scorching run

Field of dreams

Today's run (street): 4.2 miles

Although I've lived in New York for over two decades, I'll always consider myself a New Englander. My wife went to college in Boston and also loves the city, so whenever we visit Boston, it's like returning home. I've never warmed to NY sports teams, especially the Yankees, who I am genetically predisposed to despise. The Red Sox are a religion in Boston and it was gratifying to see almost

A Yankees Hater cap

everyone wearing some type clothing that had the Sox name or logo.

It was fun to stay in Kenmore Square, directly adjacent to Fenway Park. We could see the Green Monster from our room. Better still, I got to bring my kids to see their first Sox game and watch the Red Sox beat Chicago in extra innings. We had a great time, although I didn't get a chance to run while I was away. It was probably for the best, due to the sun and heat.

I considered doing a run in the Fitness Center this morning before heading back to Long Island, but there wasn't enough time. In our travels, we'd stopped into the Boston Marathon Experience store in Faneuil Hall where we were able to take pictures "finishing" the Boston Marathon. The next day we saw the actual Boston finish line on Boylston Street that's located next to Marathon Sports running store. I got a Boston Strong shirt for SIOR who actually ran (and finished) the marathon this year.

Nice try ER

The real finish line

After we arrived home, I started to feel guilty that I had not run since Monday. Although I don't like running in the afternoon (especially on such a scorching-hot day), I put on my running shoes and made my way around the neighborhood.

Mid July is not the best time to go out in the afternoon without cover from the sun. The humidity was ridiculous, but I figured I could get through a few miles. I was fine for a while, but the conditions started to wear me out and I could hardly see from the sweat pouring into my eyes. I targeted 4-5 miles but decided to stay at the lower end as the sun, heat and humidity became practically intolerable.

When I got home I saw that my kids were in the pool. After setting aside my phone, Garmin, HRM and Road ID, I jumped in with my running clothes. The instant cooling felt fantastic. Better still, the pool water rinsed me clean of my sunscreen that had become very greasy under the hot sun.

It's been a great "mini" vacation since Wednesday, and I'll try to get out early tomorrow to prevent another high humidity run. I would have loved to do a run in Boston while I was away, but I'll admit that Long Island is also pretty great when it comes to running experiences.

The paradox of high humidity and faster running

Part of today's route. Pretty. Humid.

Today's run (street): 4.5 miles

Happy 7th of July. For some reason, the company I work for has made both the 4th of July and today company holidays. That, plus working from home last Thursday, allowed me to run for five consecutive days. Counting this morning, I've covered 21 miles in that period. I wish I could do that every week.

Even though I was up before 6:00 AM today, I managed to squander the early hours and didn't start my run until a little after 8:00 AM. When I stepped outside it didn't seem all that humid. There was a slight breeze from the north that combined with the mid-70's temperature, creating what seemed to be comfortable conditions. That was an illusion.

The neighborhood looked very nice under sunny skies and the first mile of my route was fairly shady. From then on, the temperature seemed to rise by the minute, along with the humidity. I mixed up my route in an attempt to break the boredom of my local streets and found myself running up what passes for a long hill in my neighborhood. Between the treeless road and the thickening air, I moved into direct drive mode. That's when I put all resources toward getting through the distance.

I often forget that when I put a little more power into my stride, my running efficiency (speed benefit as a function of expended energy) increases. This is the trick I occasionally use when a faster runner begins to overtake me in the neighborhood or on the Bethpage trail. By lengthening my stride and increasing cadence a little, I can lower my pace by a mile per minute for short periods without feeling like I'm working that much harder. 

About half the time I can hold back speedy challengers until one of us turns off to another road. Running harder, despite the humidity, helped get me to the 4 mile mark faster than I expected. The only issue is that I usually reach a point where I can no longer sustain the greater speed. Fortunately, I was able to maintain the pace and I even took it up a gear for the final 200 meters.

When I went inside to cool off before my shower, I realized that my level of sweat was equivalent to having jumped into the pool. In fact my running clothes looked like I had just done that. I have a different schedule this week that will involve some travel, so I don't know when I'll get a chance to run again before the weekend. If the timing works out favorably, I may be able to fit in a couple of mid week runs.

Two runs and a Runsketeer party

What the Runsketeers do when they don't run

Saturday's run (street): 5.2 miles
Sunday's run (street): 3.5 miles

This week has been a throwback to April. That's the last time I was able to put four runs together in as many days. I worked from home on Thursday and, since then, I've have been on a 4th of July break. My company also makes Monday a holiday, so I expect to extend my streak to five tomorrow morning.

It's been a fun long weekend and yesterday we hosted running friends TPP and SIOR (and family) for a late day summer fête. Although the "Runsketeers" get together for runs fairly often, we usually don't get an opportunity to converse until after our workouts. Those post-run Starbucks breaks have become our valued tradition. The only downside is that we're usually all pressed for time at that point. That's why it's great to get together on non-running days (more below).

I went out for a run on Saturday morning and the weather could not have been better. It was 64 degrees and sunny without the humidity we'd had a couple of days before. I wanted to cover at least five miles so I took a detour from my usual route and went west along Jericho Turnpike and then South on S. Oyster Bay Road. Due to fast moving traffic, I always stay on the sidewalks when I run on those roads. Jericho's sidewalks are well maintained, but the ones on South Oyster Bay Road are in very poor condition. It's almost like technical trail running, but instead of root hazards, it's broken concrete and mud.

I turned back into my neighborhood around the two mile mark and ran on the street from there. The average length of my local roads is a quarter mile, so it takes a lot of streets to cover five or six. When that's my goal, I usually go somewhere else for my run. Unfortunately, I didn't have enough time to do a destination run that included driving. Overall it was a nice workout - energizing but not overtaxing.

Our guests all arrived together and we hung out poolside for a few hours before heading inside. The kids, who ranged in age from 2 to 16 (including our two) had lots of fun and did not stop until after 8:00. I am proud to say that I had half a beer (that I split with SIOR's husband) and didn't fall asleep or lose my ability to converse. We had lots of food, great desserts and lively conversation. Even though me, my wife, TPP, SIOR and Mr. SIOR are all runners, we left that fun activity to the kids. It was great having everyone here and we really enjoyed the day.

This morning we had plans to get out early, so I agreed to cap my run at 3.5 miles for the sake of time. Weather conditions were again optimal, and I took it a little easier than Saturday. Despite the pizza, chicken, fruit salad (courtesy of TPP) and chocolate mousse cheesecake (courtesy of the SIOR family) I felt great on my run. Maybe it was the half can of Cold Smoke Missoula Scotch Ale that provided the energy (thanks again Adventure Girl!).