Will I run faster if I go back to Nike+?

I was talking with my colleague KWL yesterday and he mentioned that he'd been running with his iPhone using the Nike+ sensor. As frustrated as I was with my Nike Sportband experience I will concede that the core technology worked very well. The corrosion of the LCD display and the eventual refusal of the Sportband to upload run data prompted my switch to the Garmin 50. All the same, the sensor, when positioned properly and correctly calibrated, did a good job of capturing data from my runs. KWL loves his iPhone and this system works for him. He showed me some data from his runs that revealed that his paces are in the high-7 to low 8-minute mile range. I'll admit I was a bit jealous to see that, especially since he runs in training shoes, not running shoes. It made me think about why I typically run between the mid-to-high 8's and the mid-9's while other recreational runners are a minute or more per mile faster. Of course I know others who run in the 10-11 minute range. It doesn't really matter though. If you're running then you're doing something right.

This morning my one goal was to go out and have a better run than Monday's. Within a few minutes I could tell that I had more strength today and, while it wasn't one of those effortless runs I've written about, it wasn't a struggle either. I had a little more time today so I stretched out my route and ended up covering 2.5 miles in about 23 minutes. Along the way a thought about my cadence and wondered how I could increase it to gain more speed. Eventually I stopped thinking and just looked at the scenery as I ran, happy to know that yesterday's difficulties were behind me.

Finally, I got a note yesterday from a fellow runner/blogger, Bjtsven , who shared some of his 2010 running goals with me. I found one of them to be very insightful: "I've never had a goal to run a full marathon only a half, however, friends knowing I run always ask if I've run a marathon. So I figure to do it once and be done." I'm not ready to take on 26.2 miles at this point but I think that's as good a reason as any!

Pledge your own race miles in 2010

I'm feeling very good about the idea of combining running with giving and I am very pleased with the number of people who have said they would consider my suggestion of self-pledging based upon the number of miles they run next year. I'm going to put a tracker on The Emerging Runner that displays my progress. Anyone else who wishes to display their own progress is welcome to email their stats and I'll display them as well.

After a couple of really good runs this weekend on the trails at Stillwell Woods I returned to the street for a morning run. I felt fine when I woke up, got ready ahead of schedule and appreciated that running conditions were very good: mid-40's with just a little wind. I wore my ASICS for a change and they didn't feel tight enough as I set out. That was too bad, annoying but not worth a stop to re-tie them. I felt fatigued in the first few minutes and I hoped that would give way to more energy as I hit my stride. I never reached that point though, the entire run was a slog. I felt like I was carrying a pack or a sand filled vest. From beginning to end it felt like I was working too hard. I only covered about 2.2 miles and was happy to return home after that unsatisfactory run. All the same, I did my daily work and I really hope I'll feel more energetic tomorrow.

Ho Ho Ho - Nothing says Christmas like a Speedo

On the news this morning was a clip of the Santa Speedo Run that takes place in Boston each year. The video showed numerous people running down Boylston Street wearing nothing but running shoes, red Speedo style bottoms (tops where appropriate) and Santa hats. Yesterday was cold on Long Island and it's usually colder still in Boston. The course runs 1.25 miles which doesn't seem long enough to build up any heat but most participants were smiling. The rules for entry are surprisingly strict, runners must have attained at least $250 in sponsorship commitments and the field is limited to 500. Also, no thongs! This was reinforced on the website in bold red lettering.

This charity race has made me think about what more I can do for others and as I develop my goals for next year. I'd like to do at least one race where I raise money for a deserving cause. I'm proud of my children because they have donated from their savings every holiday season since they were very young. My wife and I match their funds along with our own giving. This year perhaps we can supplement our gifts with a running related charitable donation. I will try to find one with a formalized pledge system but, short of that, I'll just plan to donate $5 for every mile I run in a race in 2010. I think running is a gift we give ourselves so sharing some of that pleasure will be a great thing to do.

Lost and found - but mostly lost

I had such a nice experience at Stillwell Woods yesterday that I decided to return this morning for another run on the trails. My plan today was to do the majority of my run within the interior of the Preserve. I figured I'd be more protected from the wind than yesterday so dressed a little lighter. I also wore my Helly Hansen Trail Lizards because I knew that I'd encounter some technical terrain and I'd need all the help I could get. That turned out to be far truer than I'd anticipated so it was a good choice of footwear although at times I wished I'd brought something with a little more horsepower like a 250cc dirt bike. But since I have not been on a 2-wheel gasoline powered bike since Reagan was president I needed to get by with two legs.

My first thought every time I enter Stillwell is how long it will be before I get lost. It's a given that will happen but I don't worry about it since there's only so far you can go before you reach civilization. My second thought is how to avoid the spectacularly difficult inclines that are carved out within the woods. I am good for a 10-12% grade with the right shoes but some of hills are much greater than that. I made a mistake within the first few minutes when I misjudged a path off the field trail, thinking I was traveling east when I was actually heading south. I eventually figured out my error when I came upon a construction site near the railroad tracks and I reversed direction taking another path the brought me back to the field trail.

I eventually made my way north and then east, encountering trails that were increasingly difficult. At one point I came down a steep path that put me at the bottom of a valley where all exit routes were as steep as the trail that brought me there. I knew I had to go somewhere and I didn't really feel like tackling any of the available options. After a second look I saw a more level path (relatively speaking) that got me traveling east. On the way back I ran into a few more steep challenges. I was growing tired but my larger concern was that I may have been redirected away from my intended direction and that I would end up exhausted and far from the the trail head.

I ended up becoming waylaid north as I grew closer to the western side. The trail literally ended and I followed the path back the other way. The sound of men playing flag football gave me hope that I was relatively near my destination and after a while I saw the path open in a way that told me I was nearing the open field. I was very happy to reach the trail and I followed it back past the trail head to the parking lot. According to the Garmin I covered 4.26 miles in what was a much more rigorous workout than what I did yesterday. I was pleased to have completed two trail runs this weekend and I left Stillwell once again with the feeling that I could run those trails 100 more times  without ever really knowing just exactly where I was.

Today's tale of the trail

Today will be a busy day, we're hosting our annual family holiday party and before long the house will be filled. Knowing that my window of opportunity for running would close by mid-morning I headed to Stillwell Woods around 8:00 AM to get in a trail run. I'll admit that my definition of trail running is fairly broad. Recently my trail runs have consisted of running the hard-packed dirt track that circles the open field that sits to the west of the woods. Technically it is a trail but it's not very challenging. Still, I love the experience because I do run by the tree line on all sides and I appreciate the more forgiving surface of dirt versus the usual pavement that I run on most days.

Today was cold - 23 degrees without wind - and there was wind. I decided to run the field course four times and then head into the woods for a change of scenery. Half of the field trail was pleasant and the sun exposure made my first four minutes very comfortable. Once I headed north the wind hit me head-on and the sun was blocked by the taller trees. I wore three layers of long-sleeved tech shirts, a pair of compression shorts and my Champion tight running pants over that. I also wore my heavier running hat that covers my ears and my ASICS glove-mittens that came in handy when I needed access to my watch. I wished I had worn my balaclava when the wind was hitting with force but by the second time around my body had regulated enough to almost appreciate the cold.

After four loops around (about 3.4 miles) I peeled off onto a wooded trail that I had never followed before. Soon I came to a split with marker that said "more difficult" to the left. I took that route, not for the challenge but to hopefully connect with another trail that would put me back on the field trail so I could finish. I came upon some very technical terrain, loose rocks and dirt and straight-up hills. I managed to make it through that but I wished I had my Helly Hansen's at that point. I finally reached the connecting trail and I followed that back to the trail head. In total I covered about 4.4 miles in a little over 40 minutes. It was a great run and I again appreciated that one of the great trail preserves on Long Island sits less than five minutes from my home.

The hardest thing about running can be getting out of bed to do it

Every time I race I post my race number on a wall in my office. I like the way they look and it's a constant reminder of the need and benefit of balancing work and non-work activities. People often ask me about my running when they see this display. Recently, when I told a person that I run at 4:00 in the morning they said I'm fortunate that I find that an easy thing to do. I didn't correct them (how can you explain voluntary suffering to a non-runner?) but it made me think about what I do to maintain a consistent schedule of running and fitness.

Every morning, when I wake up, I know I'll need to talk myself into my daily activity. It starts with guilt. I know that if I give into the desire to rest I'll regret that decision for the rest of the day. My wife said a similar thing to me about it in terms of her motivation. It's a slippery slope and inconsistency only makes it harder. When I went out this morning for my run I knew that I'd be facing more than sleepiness once the first slap of chilly air hit my face. The starting point was 23 degrees and the wind probably pushed it down to the low teens. I knew I had a couple of miles ahead of me so I started thinking about things that would help me finish so I could return to my warm house and watch the news at 4:30 AM with a hot cup of coffee in hand. I was once told by a trainer that my walking stride is very efficient, it's almost as if I'm walking downhill when I'm not. As I ran this morning I imagined that I was running downhill the entire time. This worked for me and I felt as though I could push harder and that helped generate some heat which made me more comfortable.

By the time I finished I'd covered about 2.25 miles and while I'd warmed up some over that 20 minutes I was still very cold when I reached my house. I don't spring out of bed every day in anticipation of my running experience. There's a figurative wall to climb to get out the door. Sometimes that wall is so high it seems impossible to breach. Most of the time I figure it out even if I have to trick myself into doing it. But I know that the only way my collection of race numbers will grow is to do what I do every morning.

My problem is imprecision

Much about running is related to precision and consistency. The difference between a 2:03:57 marathon finish time and a 2:04+ time is huge. When I finished my 8K this summer in 44:30 I thought I'd nailed it under 9:00 per mile. Before I finished my post race banana I realized that 8K is actually 4.96 miles and my finish time actually reflected a 9 minute pace. I guess that's why people run intervals, do hill work and fartleks. It's all about squeezing that extra few seconds that makes the difference between a PR and a run. I believe that runners become better at maintaining consistency over time and one of the things that separates an emerging runner like myself from an established runner is that consistency. While I may run 3+ miles at 8:45 on one day, the next day I may find myself in the mid-9's for no reason that I can understand. Those runners who I look to for guidance on running can generally nail whatever pace they wish on each run.

A while back I stopped checking my pace during my runs because I felt it put too much pressure on me and detracted from my enjoyment of the experience. I was thinking that this change had made me a slower runner, but upon reviewing my times from earlier in the year, I've discovered that not to be true. I'm generally faster now but my range of paces is wider. This morning I set out to run at whatever pace felt right. I wasn't energized, that's often the case at 4:00 AM, but I tried to step it up after a while. In the end I only managed 9:31 per mile while on an almost identical run earlier this week I was closer to 9:00. I may resume checking pace during runs for a while to see if I can maintain greater consistency while I work on bringing down my pace. That's precisely what I need right now.

The great indoors

Weather reports were calling for snow this morning so I planned ahead to stay inside. Working out indoors is a great time saver, especially the night before when I spend ten or so minutes preparing my gear for my morning runs. No need for headlamps, reflective vests, hats, gloves, etc., when you're on the treadmill or elliptical. I woke up and looked outdoors to see a winter wonderland. The neighborhood had a coating of about an inch of snow and I debated whether to go out and run just because it looked so nice.

I realized that I'd be way behind on prep and wouldn't even get 20 minutes in so I chose the elliptical instead. That was a good choice for two reasons. First, I got in 30 minutes and played around with resistance to help build up my quads. Second, in the time I was working out on the elliptical the winds had picked up and the rain had moved in and I would have been caught in it had I chosen to run. My elliptical workout was just perfect and I appreciated going 30 minutes during the work week. I'm hoping that whatever is coming through New York today will be finished by tomorrow. If it's cold but dry tomorrow morning I'll run outside. If it's cold and wet I'll be back on the treadmill. I'm still ambivalent about that but it sure beats the soggy alternative.

Give us this day her daily tread

Every weekday morning, as I step out of the shower, I hear the modulated whine of the treadmill from the guest room. As long as we've had our treadmill my wife has used it daily for her workouts. While I dutifully cover my miles each morning, my time-span pales in comparison to hers. She typically endures 45 minutes daily, walking at a rapid pace about half the time and running the balance. My wife isn't planning to switch to road running but I'll bet, with her excellent form, that she'd do very well as a runner. Her approach to fitness is simple and practical: get up and get it done before the kids wake up and start their day.

My day starts earlier than my wife's but not by much. I got out this morning at around 4:10 AM which is a few minutes later than I usually start. Putting on all those layers in defense of the 34 degree temperatures (plus wind) adds to my prep time. I ended up covering 2.3 miles in around 21 minutes. I had no problem with fatigue since I rested yesterday but I did not feel as though I was running efficiently. No matter though, I managed to warm up and was fairly comfortable by the second half of the run. While it was cold (the head on-wind caused my eyes to tear) we still haven't reached those days that require full face coverage. When the temperatures hit the teens I'll need to decide how much I really dislike the treadmill.

A shoe-in for holiday shopping

Sunday's weather was much better than Saturday's and I headed out around 7 AM with the intention of covering more distance than I'd done in any other run over the last week. It was colder than I expected and I regretted not bringing a hat that covered my ears. I knew that the heat I'd generate from running would eventually resolve that and it did after about ten minutes. I headed over to neighborhood #2 for a change of pace and did the widest loop I could navigate and ended up covering about 4.75 miles at 9:08. I then returned to my nice warm house where everyone was up and ready for breakfast. Before long my brother and his family headed into the city to see my dad and to take in the sites at Rockefeller Center and Central Park. We had a fun visit and it was great seeing them again after visiting them in Boston just a few weeks ago.

I heard from my friend at work who recently ran the Baltimore Half Marathon with an impressive time. She suffered some injuries post-race and was advised by her doctor not to run for some weeks. I was happy to hear she was back on the road and running pain-free. She recently bought Brooks Adrenalins after analysis at Jack Rabbits in Union Square. I'm very curious to hear her impression of the 10's since they are on my short list for when I replace my 9's that have about 400 miles on them at this point. I'm also interested in the new ASICS GEL-2150's and the Mizuno Wave Inspire 6's. It's great when you have to buy new running shoes. Happy Holidays!

Weekend update

Saturday was a busy day that started with an 8:00 AM appointment. A little later that morning my brother and his family came in for a weekend visit and my kids were thrilled to have yet another opportunity to play with their almost-3 year old cousins. Between the four of them, the energy was non-stop for nine straight hours. The rainy weather limited our options but we ended up having a very good day indoors.

Before our guests arrived I went out for a run in the neighborhood. The rain was picking up by the time I started around 9:00 AM and it was a little chilly, in the high 30's. I debated whether to stay in and run on the treadmill or brave the wet and cold. Unless the rain is torrential or the temperature is approaching zero the treadmill isn't likely to win that debate and it didn't yesterday. I set out after equipping with two layers of tech jerseys and compression pants. I wore my ASICS lightweight running jacket that, being waterproof, was perfect for the conditions. Even though I rested two days during the work week I got in some good runs on the other days. Yesterday I wanted to get out for more than the 23 minutes or so that I have available during my morning routine and I ended up running 32 minutes at a 9:01 pace. I was happy with that because I wore my Adidas trail shoes due to the rain and wet.

I'm planning to get a run in this morning before everyone wakes up. If I don't time it right I may need to a little later in the morning. According to the weather report the rain has moved on but the temperature right now is 34 degrees. Just the way I like it.

It's Friday, disguised as a Wednesday

Friday's at the office are usually low key days that provide an opportunity to catch up on things that couldn't be completed earlier in the week. There are fewer meetings and most people (like me) take a break from suit and tie formality and look ahead to the start of the weekend. This week has been busy, perhaps the busiest week I've had this year. Today is no different and with eight meetings on the calendar it felt more midweek than end of week as I left for the office this morning. In the spirit of business dress I left  behind my Garmin 50, my psychological bridge to the weekend that I normally wear on Fridays. I love what I do and I prefer to be busy so I'm not complaining. I do miss the summer when Fridays would often finish early, affording me and AG time to fit in a city run before starting our respective weekend exits. I am hoping to return to running in the city more frequently after the holidays if things slow down in January as they usually do.

This morning I did my run at 4:00 AM and I was happy to have good weather after yesterday's wind and rain that forced me to run indoors. I think it was the relief of being on the street and watching the world go by that made it an especially good run today. I didn't run especially fast but I felt strong. From beginning to end the run felt effortless. I got caught up in my thoughts a few times and found myself farther along the run than I'd realized. I've heard about people who can zone out while running but I'd never experienced it before. Perhaps I'm becoming a more efficient runner and that allows me to redirect my focus away from the physical effort. More likely I was half asleep. All the same it worked for me today and I expect that today's workout will help power me through a challenging workday, once again.

Taking path B (make that tread B)

I awoke from a pleasant night's sleep to the percussive sound of rain on the bathroom skylight. I needed to make a decision whether to brave the rain or to stay indoors and use the elliptical or (shudder) the treadmill. I didn't run yesterday and I skipped Monday because it's my rest day. Sunday's run was a slow, short run with my daughter so I'd really only had two cardio workouts since Saturday. I knew I needed a workout and I surprised myself by choosing the treadmill. My decision to run on the treadmill was related to a logic process that I use often during my weekend runs: if path A is similar but easier than path B, take path B. For example, If one road leading home extends the run an extra half mile or has a challenging hill while the other is shorter, flatter, etc., why not accept the tougher option? That's why I chose the treadmill.
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It was the first time that I stepped on our treadmill since June. I've been running outdoors at 4:00 AM since then and using the elliptical when conditions forced me to stay inside. I ran on a treadmill while up in Boston a few weeks ago which helped prepare me psychologically for today's experience. The display on our decade-old treadmill is flaky so I set the pace according to my readiness to run. I wore my Garmin 50 to track my distance and pace but I didn't refer to it during my run except to check on time elapsed. Treadmill time is brutally slow. With no distractions the minutes can pass like hours. It really wasn't as bad as I'd remembered it but I missed the experience of changing scenery.
 
With no information about my pace I moved along fairly well. I ended up covering 2.5 miles at an 8:34 pace - much better than I usually do on the streets at that time. I have every hope that tomorrow morning's weather will be more hospitable. While the treadmill may be a tougher path than the outdoor option that is one case where I'll always choose path A.

Day off from running

I don't often catch colds although I do occasionally get symptoms that I fight with a combination of rest and exercise. This week I've suffered a sore throat that quickly gave way to a sinus headache and fatigue. I'm pleased that it hasn't gone further than that but I wish it would just go away. I laid out my running gear last night but when I got up this morning. I questioned whether exercise would do more harm than good and briefly considered an elliptical session but I ended up getting back in bed until 5:00.

I have a very busy schedule today with a presentation mid-morning so I decided to go the resting route instead. It was a morning made for running so I had slight pangs of regret as I headed out for the train today. All the same, I have learned that while sometimes the best response to an impending illness is to fight back with a rigorous workout, some days the best exercise is rest.

A good impression of compression

A few years ago I was walking with a colleague from work on a very cold winter's day. She was wearing a skirt and tights and seemed comfortable with the below ten degree temperatures while was freezing in my suit and long wool coat. I asked her how she seemed so comfortable and she told me that her tights kept her legs very warm. She said the tight fit seemed to insulate better than pants. I was skeptical at the time but after some experience with compression running pants I have to admit there's a big difference in the amount of heat you retain. I also feel much more energized when running in these pants (I have three pairs now) and I believe my 8:19 pace during Saturday's race was helped out, somewhat, by the compression technology and warmth.

This morning it was 34 degrees outside so I dressed in layers, a long sleeved compression top, long sleeved tech top and short sleeved tech top plus reflective vest and my Brooks hat. Below I wore my new Nike compression pants and a pair of crew length Timberland athletic socks and it was perfect for the morning conditions. I headed north from my house up a slightly inclined road and was hit head-on by what I'm guessing was a 5-10 MPH wind. I was happy with my choice of clothes and I stepped it up a bit to try to warm up faster. Overall I covered 2.5 miles at around 9:10 per mile. Not exactly PR numbers but at 4:00 AM on a chilly morning I'll call it a great run.

What's a run worth?

What is a training run worth? Is it worth risking your life? Of course it isn't, yet I am constantly surprised to see runners who take chances or make choices that could easily lead to tragedy. Yesterday afternoon I went out to do some errands and drove along the service road that borders my neighborhood to the south. This service road is a two lane, one way street that connects traffic that comes off the highway. Cars often consider the service road an extension of the highway and whiz along at speeds approaching 60 MPH.

Yesterday, as I drove it, I encountered a runner heading in the same direction as the traffic running to the left of the shoulder stripe, within the right car lane. I found this horribly naive and stupid. Cars coming around the corner are not expecting to see runners, walkers or bikers. There are no sidewalks because the road is not intended for pedestrian traffic.That runner assumed that cars would see him and move over. Bad assumption. I looked behind me using the mirror after I passed to the far left and saw a white SUV fly by the runner and sharply move into his lane just a few feet in front. I wonder if that made him think.

When I got home I went for a 1.25 mile run with my daughter. She just got a pair of running tights and wanted to give the a try. We had a great run through the neighborhood, staying on the sidewalks just to be safe.

I'm ready to race - please tell me when!

After yesterday's race we found a pamphlet on our windshield promoting the upcoming GLIRC Ho Ho Ho Holiday Run in Bethpage, NY. It looks like fun but I'm going to pass on it because we have other things scheduled that day. Besides that, I'm looking at racing a little differently than I did a year ago and I now expect to have a special reason to run a race. I love the excitement of racing, the opportunity to compete and the energy one gets from running with others. Like politics, all racing is local. Make that most racing is local. The big races in the city put on by the NYRRs and others with big sponsorships and thousands of participants probably feel very different compared to those I've run. Even the Cape Cod Marathon, with a couple of thousand runners, felt like a small town race. I mean that in a good way.

Looking ahead to 2010, I hope to try some new things and return to some that I really enjoyed. I've looked online at the LIRRC, GLIRC and even the NYRR websites to see what has been scheduled for the coming year. I've been surprised to see there's very little visibility past February. I would think that since many of the races I've run happen every year it would be easy to schedule them for next year. If so these races aren't showing up on any calenders that I can find.

With the notion that races must have some meaning I'll share my thoughts for new races and the likelihood that I will repeat any from this year.

• Marcie Mazzola 4 Mile race. This was my first race as the Emerging Runner and it was fun except for the big hill at the beginning and the smaller but unexpected hill close to the end. It's a great cause and I do have sentimental attachment so I'll put it in the maybe category.

• LI Marathon 5K. It was a fast course and up until yesterday it was my fastest pace for a run. On the other hand it wasn't very picturesque and the field of runners was small. I'll consider the 10K for 2010 but I won't repeat the 5K.

• The New Hyde Park 8K. This was mostly a neighborhood run with parts that went along a highway service road and another main road. I came out way too fast and paid a price near the end when I had expended most of my energy by the 4 mile mark. I'd call this a no unless my friend who lives in that town really wants to run it with me next year.

• Babylon Dirty Sock 10K. A great race and a great venue. I didn't have my best run that day but it was a great weekend for family and friends. Definitely a must for 2010.

• Cape Cod Marathon Relay. Another great experience involving family and friends. A beautiful course too. The only issue is the trek which involves many hours of driving from Long Island. Next year it may be possible to see some friends and family who were out of town the weekend of the race so I have to consider it for 2010 for the opportunity to see them.

• Bridie Goldstein 5K. It was the epitome of a small town race, close to home, on streets I know well. Super convenient location and a fast field. On the other hand there are a few other races that happen around this race so I'll need to consider them as well, unless I'm willing to race twice in a period of two or three days.

I'd also like to compete in a NYRR race in Central Park next year and find new, interesting, races within a reasonable distance from home. I'm thinking six in 2010 makes sense. It was a perfect number of races this year. In the meantime I hope the running clubs start posting dates past February so I can start to plan ahead.

Bridie Goldstein 5K - an Emerging Runner PR

RACE RESULT: Bridie Goldstein/MercyFirst 5K - 25:50 (PR)

The weather report said temperatures would be in the high 40's with winds gusting up to 50 MPH at the start of today's race. I was curious to see how that would translate in terms of running conditions. The weatherman said it could feel like freezing temperatures when the wind was that high. My wife surprised me on Wednesday with a gift of a Nike long sleeved running shirt and a pair of high quality compression running pants. I am no fan of Nike's shoes but I think their apparel is top notch. On Wednesday I was thinking that these clothes would be perfect for December's cold but this morning's weather made me think that today would be a good day to put them to use. I wore my Zoot short sleeve jersey over the new long sleeved shirt to ward of the sharp chill from the wind.

The race was was so close to home it only took us 5 minutes to get there. The winds were strong and it felt cold. Fortunately registration and the exhibits were set up inside the school so me, my wife and kids were able to stay warm up until a few minutes before the start. This year they had a category that included runners and their dogs so there were many woofs heard among the runners. Smartly, they had the dog participants leave two minutes after the two-legged start. It was chilly at 10 AM and we got off fast because the course starts downhill. I was careful to maintain a moderate-to-brisk pace as I had learned a lesson in previous races that a fast start can lead to a painful finish. The length of a 5K gave me some latitude for pushing hard compared with a 5 miler or 10K and I did make my way by a number of people over the first mile. Unlike other races, I didn't get the feeling that what lay ahead would be painful. However, I was concerned that so many cars were driving on the main roads while we ran alongside. Happily there were no close calls.

The course had a few hills that I thought might prove difficult but I came through them comfortably and even passed a few people during those segments. At one point, when I was a mile from the end, I started wishing the race was longer because I was enjoying the experience so much. I did get passed by a few people including some very fit runners who had dogs on a tether. After starting mid-pack I finished in the top 20% so for once I enjoyed the experience of passing more people than passed me. At the end I sprinted the last 100 yards to beat out two runners to the finish, one of whom had overtaken me right before that. As I ran past the finish line I saw my family waiting and cheering loudly: my payoff for that extra effort.

So November Emerging Runner beat May Emerging Runner by a decisive margin today. I'm pleased by that and proud of the six races that I've run this year. Next year I will likely race at some distances I ran in 2009 and I'll have a chance to beat myself at 4 miles, 8K and 10K. But today I'll enjoy the 5K 'victory' and will revel in the fact that my performance is going in the right direction.

I am the man to beat

I'm kind of happy that my race this week didn't fall on Thanksgiving Day. Although there's a good chance that I'll do a bigger race next year on the holiday (Garden City or Prospect Park Turkey Trot) this year I could look ahead to two separate events, Thanksgiving with family and the Bridie Goldstein 5K on Saturday.

Among the many great things that come with running is the framework for self competition and the events behind that. Races are fun because they allow people to test themselves in a way that's hard to duplicate elsewhere. We gauge our success in business different ways and rarely do we get to see direct results from single activities. The opportunity to compete in a race is appealing because the stakes are low but the rewards are high. I don't really care how I do against the people that line up with me on race day. It's fun to pass people and annoying when others pass me in a race but in the end these folks are really just background color. The real competition is with myself.

Tomorrow's race will be the first time I compete at a distance that I've previously raced. I'll be looking to challenge my PR of 8:33 per mile. I really don't know how I'll do since most of my runs are at a slower pace and I am usually pleased if I'm able to break 9:00 per mile. I've typically done better than that during races and I attribute it to the instinctive process of keeping up with traffic. Yesterday I ran 3.6 miles at Stillwell on the perimeter trail of the open field. I managed a pace just under 9:00 per mile which is good because I tend to run more slowly on dirt than on pavement. Tomorrow's weather is supposed to be high 40's with strong winds. Those winds can both help and hurt. Either way I'll be facing myself on Saturday for the first time. May the best man win.

2.6 or 26? Feels the same to me.

It's Thanksgiving Day morning and I've spent some time thinking about whether I should finish my race-taper with a final run, an elliptical session or simply take two days rest. Yesterday was a busier day than expected, my son accompanied me to the office and at lunchtime we spent a lot of time walking around mid-town. I was wearing my new loafers that lack arch support and also rub against my small toes so my feet were in tough shape when I got home at 5:00 PM. I didn't run that morning because I'd originally thought I'd get home earlier in the afternoon and I'd do a run then. When I did get home I felt tired and largely unmotivated to run. After some self-debate I decided to go out for a few miles in the hope that exercise would stimulate some energy. I set out for a neighborhood run and covered 2.6 miles at a mid-9 pace. Through most of the run I felt like I was running uphill carrying a pack, my legs felt weighed down and I was genuinely fatigued. When I arrived back home and looked at the time and distance I saw that I covered the same distance as a typical 4:00 AM run but it felt far longer. It's an exaggeration but you could have moved the decimal point on my distance reading one position to the right and I wouldn't have felt much different.

I've decided to head over to Stillwell Woods a little later this morning to do some laps around the big field. Four times around equals 3.4 miles, a perfect last run before my race, on a forgiving surface. This morning Adventure Girl will be running in the Turkey Trot in Prospect Park in Brooklyn with a friend from the 182 mile Ragner Relay race team she captained earlier this year. I would love to do that race some time. I understand Prospect Park is an amazing place to run and that the event is really well done. Today I'm happy to just get out and enjoy the Stillwell course. I'll rest on Friday and then run the Bridie Goldstein 5K on Saturday.

Best guess how to dress

This weekend I played around with the Runner's World feature that provides suggestions on how to dress for different weather conditions. I was curious because I sometimes underestimate how many layers I should wear during a run in the cold. Since I'd rather be too cool than too hot my default has been to wear clothes that will be comfortable for most of the run, even it that meant a chilly first mile. This has worked most of the time but I've been fooled once or twice when the wind turned a mildly uncomfortable run into torture. I thought that the RW "What should I wear?" widget would be a helpful way of determining the right set of gear. My experience with the app was mixed. Though it did represent a logical set of clothing and accessories based upon specified conditions it seemed like there was little difference on recommendations whether the temperature was 15 degrees and mild versus -15 degrees and windy. From experience I know those conditions require a completely different set of gear.

I went out this morning for an easy 2.3 miles. I wore both short and long sleeve tech jerseys and tight running shorts with my Brooks lightweight running hat and gloves. That was probably more than the RW app would recommend  but it was comfortable for the 48 degrees. I plan to run tomorrow and then do a final 30 minute+ run on Thursday, rest on Friday and race on Saturday.

So exercise and healthy eating is not enough?

In reading through New England Runner Magazine I came upon an article by a nutritionist about the balance between activity and diet. The writer's point was interesting, summed up with this quote: "[M]any runners burn far fewer calories than they realize, they are actually couch potatoes the majority of the day." Her position is that the average person sits over nine hours per day and even competitive runners exist in a cycle of activity, rest and recovery where R&R may be proportionately much higher than exercise. According to the article, a study of senior citizens showed that one additional hour of exercise a day with no additional food intake yielded no reduction in body fat. Supposedly the subjects failed to lose weight because they slept more and were more sedentary throughout the day.

If this is truly the case I'd expect to see more runners with weight problems. Perhaps there are. It's hard to gauge the fitness of other runners by sight. Aside from the ripped Ironman tri-athlete types who clearly focus on constant activity it's challenging to know just by looking. I'm thin and run with what I think is good form but I've been passed in races by people who I would never guessed were runners (and competitive ones at that).

So fitness is clearly more complicated than exercise and diet. All the same, I did lose a good deal of weight that way. I suppose I could introduce even more activity into my daily routine to better balance the sedentary/active ratio. In the end it would only mean my new pants, shirts and suits would need to be replaced yet again. Frankly, I'd prefer having a percentage point or two of body fat over another round of clothes buying and tailoring.

Happiness on the Stillwell trails

Click Replay to watch my route animated

I was bound and determined to break out of my neighborhood for a run this weekend. Yesterday's run was great but I've been missing the trails a lot. This morning I headed over to Stillwell Woods for a change of pace and I figured that a few hills could only help my conditioning. For those not familiar with Stillwell, here is a nice pictorial that I found online. The weather was beautiful, mid-40's with sun and no wind. I set out with only one goal: to go farther north than I'd ever gone before on that course.

Stillwell is a dense collection of tracks with many turnarounds and many technically challenging ascents and descents. There are lots of areas within the preserve that have different surfaces (sand, rocks, dirt/mud). I don't have the greatest sense of direction but I can guess fairly accurately based on the position of the sun and the time of day. At least I thought I could. I consciously focused on my start position in relationship to where I was headed. The trails split often and taking a left fork will often as not wrap around and take you completely in another direction after a few hundred yards. Despite my guess that I was heading northeast, I was on a southeast vector until I recognized a trail and changed direction.

Eventually I headed east and north and achieved my original goal. I chose a number of single track trails that I would have avoided in the summer because of the narrowness and overgrowth. I encountered some steep rocky hills that my Helly Hansen Trail Lizards dispatched with ease. It was quite by accident that I came so close to the northeastern corner because I thought I was heading back to my point of origin (west) as I made my way east. I stopped after about three miles to let a bunch of mountain bikers through a tight area and I checked my compass to discover I was far off from where I expected to be.

After heading back I reached the large open field that sits west of the treed majority of the preserve. After all that dense woods and uncertain navigation it felt like I was on a plane that had broken through heavy cloud cover to reveal the airport below. I felt so strong and energized that I ran past the exit to the athletic field in favor of tearing across the open field for a mini-cross country run. I ended up running around that open field one more time and I used a runner in the distance to pace me until I exited where I'd originally started. In all I covered a little less than 5 miles and still felt like I had more to give. I'm really fortunate to have an amazing place like Stillwell so close to my home.

A recovery run turns speedy

I had a tough day on Friday that included lab tests from my annual checkup. As the day went on I realized that I was too worn out to do my daily run. After getting a decent night's sleep I woke up early and considered my running options: long or short, street or trail, near or far. I've wanted to run at Caumsett State Park in Lloyd Neck which is drivable in less than 15 minutes (and probably much less at 6:00 AM on a Saturday) and thought today might be the day. On further thought, with yesterday's blood tests, I was concerned about pushing too hard while running alone so I decided to stay local and just run in the neighborhood.

My thought was to run at whatever pace felt okay because I wanted to cover at least four miles. I wasn't interested in any hill training this morning so I set a course through my main neighborhood with the thought that I'd do some loops close to home and expand my distance based upon how I felt. I did a five minute elliptical session prior to the run to gauge my energy level and I think that served as a nice warm-up to my workout. For a change of pace I took along my iPhone and ran MotionX to capture the route via GPS. I started by trying AllSport GPS but I couldn't acquire a signal so I switched apps. The MotionX did an okay job but, as usual, it was off because it cut corners. My Garmin said I covered 4.4 miles at 9:00/mile and I Gmapped the run and that said the route was actually 4.53 miles for a pace of 8:46. That's more like it. I liked the feel of the run and I felt that I could have gone a bit harder if I needed to. Perhaps the energy of the race will allow me to pick up 15 seconds per mile next Saturday for a new PR.