What's the right pace?

With another few inches of fresh snow on the ground (that has turned mostly to ice on the road) I have had to delay my return to 4:00 AM outside running until at least next week. I was thinking about pace as I started up the treadmill this morning. With my increasing familiarity with the (unmarked) speed control slider on my treadmill I can quickly set whatever pace I wish to run. A check of the Garmin at the end usually confirms that I ran the pace that I expected. It's not ideal but I don't mind since I know my new treadmill will soon provide all that information, and more, in real time. Today I settled on a 9:20 pace because it seemed sufficiently challenging. With the warm temperature of the room it was fast enough. I had a good run and felt the workout.

I started thinking more about the metrics of running and how 5 seconds over the course of a 5 mile race can make such a big difference. In the 8K I ran last year I thought I had nailed a sub-9:00 pace but forgot that 8K is actually 4.97 miles so I missed 8:59 by mere seconds. But does that matter? I'd say yes and no. Yes because running in the 8:00's is usually more desirable than running in the 9:00's. So for racing, yes, pace can matter. But for everyday running - unless one is specifically aiming to improve speed - I think enjoyment wins out over speed. For recreational running, following the strategy of "gain, but no pain" is probably the best way to choose the right pace. That's my view these days.

Nice guys finish last? Not this one.

After a great long weekend that included three good runs I'm feeling very positive about my progress. It was less than a month ago that I took a walk around the neighborhood with my wife and needed to stop before completing a mile. By most measures I have reached a state of conditioning that allows me to push as hard as I wish without concern that it will trigger a relapse. I left the office on Friday with what I thought would be a weekend-ruining cold but my immune system knocked it out like a champ. I guess after taking on pneumonia, a head cold isn't much of a challenge. I attribute my quick recovery to the running I did this weekend. I honestly believe you can sweat your way out of a cold if the sweat is accompanied by physical exertion.

While it may be true that I'm rapidly moving toward my pre-January fitness level I also recognize that I'm short of the distance benchmarks I used to meet on my weekend runs. The longest continuous run I've managed this year has been 3.4 miles, far short of my usual 5 to 8 mile weekend distances. I wouldn't be concerned except that I'll need to cover almost five miles on some rough and technical terrain in just a few weeks when I race at Stillwell Woods. It occurs to me that the profile of runners for this race skews younger and (probably) more competitive than those in my past races. It's possible that I could finish last! Although some view me as competitive it's really me competing against myself. Will it bother me to be the last runner past the finish line? Well, I can tell you I wouldn't love it but I'd still feel okay about finishing a tough race like that two months after a week in the hospital. Either way I'd win. But if it comes down to a tight finish there's no way I'll be the last one over the line.

A presidential run

Click on picture for larger view

I'm off for the President's Day holiday today so I needed to decide whether to run or rest this morning. I usually rest on Mondays because I do my week's longest and hardest runs over the weekend. I thought I'd compromise and do an elliptical session instead but, inspired by my wife's early morning run, I figured I'd do the same. I had an appointment scheduled for later in the morning so while time wasn't  extremely tight I needed to allow for gearing up, running and showering. My wife thought I could get away with a neighborhood run but I thought it would be easier to jump on the treadmill. Frankly, I didn't want to deal with the cold and puzzle through the process of selecting the right amount and type of layers to wear to ensure comfort from start to finish. I quickly selected some light clothes and got on the treadmill.

In the spirit of respecting limits I planned to run a distance similar to my regular weekday runs that average 20-25 minutes.. My first bite of the day was a Green's Plus, Chia Seed Omega 3 Natural Energy Bar that I had with my morning coffee. I found that my last couple of runs went fairly easy after having Chia earlier in the day. It may just be coincidence but I have had two good runs this weekend. Make that three, actually. I started at a moderate pace and felt strong so I gradually increased my speed, dropping from mid-9:00 miles to mid-8:00's by the 12 minute mark.  The time went by quickly, perhaps knowing I was running a third less distance than Saturday and Sunday helped that. My cadence was 82 SPM, up from my average of 80. When I finished I was soaked with sweat, part of that due to running the last couple of minutes at close to an 8:00 pace. I've run almost 9 miles over this long weekend and my pace has slid back down to pre-pneumonia levels. I need to get some distance runs in next week as I prepare for my March 5 mile trail race. I think more than ever that I'll be prepared for whatever Stillwell throws at me. Maybe this Chia stuff is working.

I heart my Valentine's Day run

This weekend has been a holiday treat with Valentines Day today, President's Day tomorrow and the start of the Olympic winter games on Friday. Well the Olympics games aren't really a holiday but they are fun. My kids are off all next week from school so they are pretty happy right now. This morning we celebrated Valentines Day with a pancake breakfast, cards and small gifts.  In the spirit of good eating I sprinkled Chia into my pancake mix. I still don't know if this stuff provides any noticeable benefits but, if nothing else, it is a great source of Omega fatty acids. My kids shared their holiday treats and I probably exceeded my daily sugar intake by 8:00 AM. I can only hope that the Chia works the way it's described by isolating simple carbohydrates in the system and delaying their conversion to sugar and fat.

The other thing that helps burn off sugar's effects is exercise and running is my workout of choice. I decided that the noisy treadmill was too much to bear today so I suited up in layers and headed outside. The temperatures have remained cold since last week's blizzard so most of the snow we got is still on the ground. That made me slightly concerned because many sidewalks - my escape route from cars - are still snow-covered. The streets themselves are completely clear and I figured that I could always jump onto a roadside snowbank if I needed to. I wore my reflective running vest over my thermal zip top (it was about 32 degrees when I went out) as an extra precaution.

My goal was to run 30 minutes through the neighborhood at whatever pace felt natural and comfortable. It may be the fact that I'm still on the tail end of my recovery that I care much less about pace than I did two months ago. All the same, when I resumed running after my illness, I was happy to see my paces go from low 11:00 minute to mid-9:00 miles. I really don't know if I'm hitting mid-foot or not and today I didn't care. My Brooks GTS-9's felt great and, like yesterday, I ran my distance with no discomfort, only the pleasant feeling of floating along. Well most of the time anyway. The wind was sharply blowing from the north and that made for some chilly times. By the end of my run I was happy to have that cold air to cool me off.

It's been a very nice Valentine's Day and there's plenty left to do. My weekly mileage is starting to build and my average distance has been increasing about 10% each week. I'm pleased with my progress and very glad I got outside today.

My Chia fueled run

Yesterday's trip to Jackrabbit did not result in the purchase of a new pair of shoes as I'd expected. I was accompanied by my friend FS who was interested to see if the store carried her shoe of choice, the Brooks Addiction (unfortunately not). She is running a half marathon in late March and now would be the time to start breaking in a new pair. As soon as I saw Mark I knew I wouldn't be going home with any shoes on Friday. The snow had delayed the Brooks shipment and he was out of the Brooks Adrenaline GTS 10's that I was ready to buy.

You may recall that I tried the Brooks Ravennas a week ago but, despite their lighter weight and responsiveness, I wasn't convinced they were the shoes for me. I tried them on the treadmill on Friday and validated that doubt. While the shoes performed okay at speed the Ravenna's fairly narrow forefoot required me to move up a half size to allow for adequate room in the toe box. That was fine but the heel volume prevented the snug fit I want in an everyday training shoe. I just didn't feel like the shoe fit my foot that well. Mark had me try a pair of Mizuno Wave Inspire 6's and they felt great when I ran with them. I need to decide whether the Mizunos are the shoe for me or if I should follow my instincts and get the Brooks GTS 10's. I'll go back next week and try them both again. I asked Mark if I should be looking at higher end shoes (like the Brooks Trance 9) and he said it's absolutely unnecessary to spend more to get a top notch shoe. Honesty like that will make me a return customer.

Today I took a trip to a local mega-vitamin store in search of Chia energy bars. They had what I was looking for but they priced the product too high (I'd comparison shopped online) so I didn't buy a whole box as planned. I did buy one bar just to try it and I also bought  a bag of ground Chia so I could experiment with that. When I got home I mixed 1 1/2 teaspoons of the ground Chia with 10 oz. of coconut water and drank it down. I was pleasantly surprised by the taste and the lack of grittiness in the mix. I then headed upstairs and ran 5K on the treadmill. Although the room was warm and my choice of running shirt too heavy I had a great run. Unlike most longer runs on the treadmill that devolve into boredom and exhaustion I was almost as fresh at the end as I was when I started. I only ended at 3.14 miles because I'm still recovering from pneumonia and didn't want to push past my limits. Was it the Chia that provided the energy to get through the run so easily? Or was it the coconut water? Maybe it was neither, just a combination of good timing and decent rest. Either way I'm intrigued. More experimentation to come!

Soreness and slowess but a good run nonetheless

It's been a while since I've woken up with sore muscles but today I really felt it in my lower legs. I first thought this was related to all the shoveling I'd done between Wednesday afternoon and Thursday morning. That didn't make much sense to me since most of that effort involved pushing snow with low resistance and occasionally lifting it up a few feet. Most of that required muscles above the waist. I now believe the soreness came from my running in the snow with the traction devices that slipped around laterally and required constant corrections to my stride. I imagine that a serious attempt to transition from heel striking to mid-foot running would probably generate similar aches at first and barefoot running would be even worse.

Despite the soreness in my legs I did my run on the treadmill this morning. There are days when running your race pace feels effortless and there are days when running a more moderate pace feels like a challenge. That was my experience today. My warm-up pace felt far faster than normal and I had to check my Garmin to verify my moderately slow speed. After a few minutes I increased my speed and, if not for the contrary evidence, I would have assumed I was moving at a record pace. I did eventually increase my speed enough to give me a mid-9:00 overall pace but it wasn't an easy run. In the end I was more than satisfied by this morning's workout and I'm hoping for decent weather this weekend so I can get some longer miles in.

My plan for today is to go to Jackrabbit and look for a new pair to replace my Brooks GTS 9's that have 500+ miles on the odometer. Despite claims that GTS 9's were a misfire compared with the 8's I have to say they have been problem free for me. It makes me wonder if my best bet is to move to the new, highly rated, 10's or try out the less plush but more energetic Ravennas. I'll try some other brands too just for comparison. You never know, I could find myself choosing something completely different. I'll know soon enough.

Working out like the ancient Greeks

Last weekend I caught a few minutes of an interesting show about the ancient Olympics. The narrator made an interesting point about athletic conditioning, then and now. Back in ancient Greece there were no Bowflex or elliptical machines for training. Those tools were unnecessary because virtually everything back then required physical work. The average citizen's body was probably far better conditioned than his or her equivalent today and the athletes, using stones instead of free weights, were likely on par with today's best athletes. I thought of this as I attacked the snow at the end of my driveway at 4:00 AM this morning. It was the fourth time since yesterday afternoon that we went through the process of shoveling the driveway and walk. The town plows had succeeded in walling us in with icy packed snow but my wife and I, with our ergonomic shovels, have this down to a science and we cleared the driveway in time to catch the 4:30 news.

Neither my wife nor I plan to do our usual workouts today. We figured that all that shoveling is a good substitute for the exercise we get on our runs. I felt a kinship with the ancient Greeks who may have helped build their fitness by clearing snow so they could get their chariots out of their garages. That is if they even had snow. Maybe it was volcanic ash. Well, you get my point.

Since this is the year 2010 I have no choice but to rely on fitness equipment for my conditioning. After about 3,000 hours of service it is becoming clear that our treadmill is nearing the end of it's useful life. On the suggestion of fellow Runner's World blogger RunningChick I looked at the Sole models which are highly rated by Consumer Reports. RC and her husband did lots of due diligence before choosing the F80 and they've been very happy with it. My wife and I decided to buy a well rated but lighter duty model, the F63, that has some really great features. I'm excited to get it and we're hoping that our old but reliable (1998!) ProForm L18 will last a few more weeks until we take delivery of the new unit. Aside from the 100+ decibel wailing of the motor it seems to be okay.

Running with traction devices is not snow good

Snow has been the story of the day. Predictions that 12-16 inches of snow would hit Long Island made me decide to work from home today. With Skype, high speed networks, VPN and cellphones I can do anything at home that I can do at the office except get coffee from the Keurig machine in the pantry. Before I started my run I decided to try the traction slip-ons that I recently bought at TJ Max. They are made of rubber and after slipping them over the front of the shoe they can be stretched tightly over the rear for a secure fit. On the bottom are steel studs across the front foot and heel that supposedly provide traction on snow and ice.

I set out for my run and quickly noticed that amount of snow was too high to let the snow treads make much of a difference. Further, while the treads were stable front to back they were very unstable from side to side. It was a lot like running on sand and after 1.3 miles of discomfort, I became concerned that I was putting too much strain on my ankles and knees. I decided to head home thinking I would have been far better off just running with trail shoes.

I wasn't ready to give up before completing my workout so I headed upstairs and fired up the treadmill. I ran about 2.4 more miles at 9:14 per mile, the fastest pace I've maintained since my recent bout with pneumonia. Although it was a busy day with conference calls and other business related matters I managed to get out and shovel the driveway a couple of times. My wife set the pace and we got through a good amount of snow fairly quickly with my daughter helping as well. I'll admit that I actually enjoy shoveling snow. That said, I am hoping that we're seeing the tail end of the storm so that tomorrow's commute will go smoothly. In terms of activity, I'm not quite done for the day. We'll be heading out around 9:00 tonight for one more round of shoveling. No complaints here.

The surprising power of raw clams

Given that I rise at 3:50 AM most weekdays my interest in late night business dinners is fairly low. I made an exception last night because the situation warranted it. My hosts were in a generous mood, their business is based in New Orleans and after attending the Superbowl on Sunday they were still in a celebratory mood. Before I knew it the waiters had constructed a large three-tiered serving platter covered with every kind of fresh seafood that you could imagine. It was indulgent but great and I ate more than I normally would. Many find raw cherrystone clams unappealing but to a New Englander who spent his summers on Cape Cod, it was a rare treat. Although the wine was well selected and ample I avoided alcohol and my head and body thanked me when I stepped on the treadmill at 4:00 AM this morning.

As I've been doing throughout my recovery, I began today's run at a fairly modest pace. I'm finding that a slower start really helps me later as I pick up speed. I expected my protein-rich dinner to bog me down but the effect was fully opposite. Even as I moved the speed control faster on the treadmill I felt like I still had a lot more in reserve. When I came to the end of my running time I felt great, no pain with some real gain. I felt so good that I kept going longer than I'd planned. The energy and strength I had this morning has made me wonder whether my diet that's high in vegetables and whole grains is not balanced with enough protein. It's hard to know how much last night's dinner really affects your morning performance. If fresh shellfish, mussels and clams give me a boost like that again I'm going to rethink my strategy for pre-race meals.

Reflecting on a great weekend of running

It was a good weekend for running and I was fortunate to have two new experiences: running with my friend KWL on Saturday morning and taking on the trails at Muttontown Preserve on Sunday. Muttontown pretty much chewed me up and spit me out - the challenge was much greater than I'd anticipated. You'd think after so many rough experiences at Stillwell Woods my going-in position would be less naive. Muttontown is more than twice the size of Stillwell, a fact that surprised me when I read that the Muttontown Preserve has 550 acres of grounds.

As I inspected my badly scraped knee and the various scratches on my body that came from bushwhacking through trees and brush, I realized how lucky I am to have a choice of interesting and challenging trail areas less than ten minutes from my home. My wife looked at my knee yesterday as I changed out of my running clothes and said it looked awful. She then looked at my face and said "You really think this is great don't you? You're grinning like a big kid." My wife was correct, of course. I was thrilled by the workout (I covered about 4 miles yesterday) so I'm progressing well for my March 7th trail race. I'm looking forward to this race and I'm really excited about a delivery we'll be getting in the next few weeks. More on that later!

Great adventure on the Muttontown Mystery Trail

 Warning: Long post!

It was truly an adventure on the trails this morning. In a little more than an hour I managed to take a header into frozen rutted mud, lose the trail at least a half dozen times, get trapped multiple times in thorny brush and trees and scale a barbed wire topped fence. It was great fun except where it was no fun at all.  I'll start from the beginning.

It was 17 degrees early in the day but Weather.com showed that the temperature would begin to rise by mid-morning. I decided that I'd wait until after 9:00 AM, when the Muttontown Preserve opens, and go for an easy trail run. I eagerly anticipated this run because I was zero-for-two in terms of successfully getting into the place. The first time I simply couldn't find the entrance and the second time I was there too early. Today it was easy getting in. The gates were up and the parking lot was empty.

The trail head is inviting and the trail out looked perfect for a scenic and pleasant run. I took off along this wide path and rounded a few lefts and rights. The elevation was slowly rising but I was fresh and I figured I may out-and-back the trail so I'd have some nice downhills to enjoy on my way back. Soon the track narrowed and I encountered some icy snow covered patches. I had on my NB trail shoes which can handle some technical terrain but the trail had frozen and rutted making it hard to find many flat spots to land on.

I was worrying about turning an ankle when, at around the 1 mile mark, I caught a root and flew forward, landing on my left knee and wrist. I decided to double back to a section of the trail that branched off about a quarter mile before this point. The branching trail seemed better groomed and I was looking to avoid a repeat of my fall.

As I made my way there I stopped to take a couple of pictures some fallen trees that had caught my eye.  One was covered with whorling branches that gave it a view from the front like a wheel hub and spoke.

There were two other trees that had fallen in opposite directions, their roots and trunks prominently displayed, that opened enough room for the path. I wondered if the trees were felled to allow passage along the trail (unlikely) but I'm curious what it looked like when those trees were still standing.

I eventually made my way to the southern end and though there was lots to see and very different terrain to explore I did not see the relics of old mansions that made this the "Mystery Trail." I used my iPhone compass to help reorient me north but I found so many switchbacks I didn't know what to follow. Worse than that, some trails seemed to close up until they disappeared so I needed to bushwhack my way over to new trails when I could find them. Eventually, with further help from my compass and the direction of the sun I was able to head north on a clear trail. I even passed by the remains of an old mansion but didn't stop to explore because it was getting late and I wanted to finish the run by 11:00 AM.

The north trail terminated at a point where I needed to take a perpendicular trail either east or west. I guessed west and was rewarded to see it bend north so I stayed on course. This happened two more times. I eventually reached the most northern point in the Preserve but I needed to make my way west to the exit point. Easier said than done. There were chain link fences with barbed wire tops that obstructed me from getting out in any easy way. I bushwhacked my way west until I got trapped between a fence and a shallow frozen river but at that point I could see the building that sits next to the trail head.

I tried to find my way past the fence but the tree growth was becoming more dense. There were lots of branches on the ground and thorny branches snagging my clothes as I attempted to find a break along the fence. I was standing twenty feet from my car that I could see through the chain link fence but I had no easy way to get there. I decided to make my way south instead. I figured the fence would eventually end or I'd come to an open gate (after all, how did I end up on the other side?). Before I found that I saw a section of the fence that was bent down at the top with the barbs facing frontwards instead of straight up. Helping that were some logs and branches piled along the fence and I decided to climb up and jump off to get back inside the Preserve. The drop was about four feet and I was careful to avoid landing hard on my recently bruised knee. I landed well but my running mitten got snagged on the top of the fence and came off. I was able to reach up and snag it back. I was very happy to run the last quarter mile back to my car.

It was quite an adventure and now I know some of the mysteries of the Muttontown Trails. I'd like to run it again but I think I'll do it with a more user friendly compass and perhaps a running companion to give me a boost over the fence because I know I'll eventually get us lost.

If it walks like a duck and quacks like a duck it's probably a duck

Despite a relatively busy schedule on Friday I was bound and determined to make the trek to JackRabbit in Union Square at lunchtime. A friend of mine, who is looking for a new pair of shoes for an upcoming marathon, was planning to join me. He was working on a close deadline so he couldn't go. I decided to go anyway and hopped on the F train for the quick trip downtown. I was greeted by the sales staff and mentioned that the Brook's customer service people told me Brooks had sent a shipment of Green Silence shoes to the store. They said that was true but unfortunately the shipment had not yet arrived. They were as curious about the shoe as I was but they set my expectation that it wasn't likely to be a shoe that I would use as a daily trainer.

The Jackrabbit people are the real deal. They understand running and running shoes and we quickly moved to the subject of mid-foot striking. Mark, one of the managers, told me that he was working to transition to that style and he suggested that I try the Brooks Ravenna. This shoe replaces the Axiom and is lighter than the Adrenalin GTS 10. The Ravenna also lacks some of the stability controls of the GTS 10 so it's more of a light trainer. I tried on a pair and they felt good but, understandably, they were not as plush as the new Adrenalins. After that Mark had me try on a pair of neutral cushioned shoes (ASICS Cumulus) and put me on the treadmill to see if I pronated. The reason for using a neutral shoe is to negate any gait correction. Mark captured me on video and much to my surprise I saw that I'm still heel striking (though Mark said I move very quickly off to the toe) and that I pronate to the point where my gait is indistinguishable from that of the AFLAC duck. I clearly need stability shoes so I'm debating whether to just get the GTS 10s or buy the Ravennas which will be a better choice for mid-foot running. I'm coming back next Friday and Mark said he'd put me in some Mizunos and Saucony shoes to compare with the Brooks.

This morning my friend KWL stopped by to pick up some computer gear. We'd planned a run but were concerned about the foot-plus of snow that was predicted by morning. When he arrived there was no snow  whatsoever so we headed out and covered three miles in around 27 minutes. It was a faster pace than I've been running, helped along by KWL's energy. He reminded me a little of how it was to run with AG who was always a slight step ahead  - like a greyhound on a tether. It was a great run and great fun to have a buddy to talk to along the way. It certainly made the time go by fast. We're getting snow now so I'll see what conditions are like by tomorrow morning. I'm prepared to use my snow treads if I have to. That could be kinda fun.

I fear the worst for my treadmill

I started the day with an unremarkable 21 minute treadmill run. In the morning time seems elastic. The time I take to pour coffee and prepare for my run goes by very quickly. Each time I glance at the clock it seems like another minute or two has passed and I see my very short window for exercise slipping away. Once on the treadmill time seems to stand still. I have a television on in the room for distraction but it's of limited benefit because the treadmill motor drowns out the sound. I'll often run for a while while thinking about things before I steal a glance at the clock only to see that I'm on the same minute as the last time I looked. Back when I was focusing on my speed this would be very discouraging because it meant hard effort without apparent progress. At least now, as I maintain a more moderate pace for my recovery, it's more about boredom than pain.

As I stepped out of my post-run shower this morning I heard my wife on the treadmill in the guest room. Nothing unusual about that except the noise emanating from the treadmill sounded like a helicopter that was attempting to land on the house. I couldn't understand why this was happening. I had just used the machine and it behaved the same as it had over the last 12 years. That could be the problem - 12 years is a long time for a treadmill, especially one that's been used daily (often twice daily) for over a decade. But every problem is also an opportunity and I can now feel good about replacing this venerable machine with something more modern and high-tech.

We're supposed to get some measurable snow overnight tonight so I'm concerned that I'll be constrained to indoor running. If the treadmill goes down completely I'll be forced to trade my weekend running time for the elliptical. I did buy some snow treads for my running shoes so it may be an opportunity to try them out. See? Every problem has an opportunity, you just need to look for it.

I'm proving that running beats pneumonia

I couldn't believe what I was hearing from my doctor. I had just gone through 30 minutes of tests with the respiratory therapist and my results were in my doctor's hand. "Your lung capacity is back in the normal range. When you came in on January 4 you were only at 50%. You're getting close to a full recovery. The running and exercise are helping. Keep doing that and steadily increase your distances as you see fit." I didn't tell him that I'd signed up for a grueling trail race that's less than a month away. I know enough to keep my mouth shut once I've made the sale.

Despite the encouraging words from my pulmonologist it wasn't all good news. Almost all traces of pneumonia are gone from my lungs but there's still some residual infection. My breathing capacity is far improved but I'm slightly below normal in terms of breathing efficiency, another metric they they use to gauge progress. I was assured that if I maintain the current recovery path the efficiency number will soon rise.

I took on the elliptical this morning thinking it would be an easier alternative to a treadmill run. From the start it felt hard. The effort required to maintain my usual pace, even at a lower level of resistance, was surprisingly high. Despite my recent respiratory problems my breathing has been rock solid since I started running again. However, this morning it took over five minutes to fall into a comfortable aerobic rhythm. I did a total of 25 minutes and stepped off the machine feeling like I'd run the equivalent time at a fast pace. My wife suggested that all the testing I did last night took more out of me than I'd realized. I'll buy that explanation. Back to the treadmill tomorrow and back to the headlamp and the road at 4AM (next week) if it feels right.

Running off the grid

Yesterday I had lunch with my friend CK. He's one of my running mentors, a terrific guy who has been at it for decades. CK asked me about my post-pneumonia running progress and I filled him in. I asked him what he thought about the big "mid-foot/barefoot/heel striking" debate that's going on now but he just gave me a bemused look and said that he doesn't pay attention to any of that. CK said, "I just run."

I've discovered that every runner has his or her own way of engaging with the sport. Some are into the performance aspects and some are completely focused on the experience of running. I'm probably somewhere in the middle. CK is a high performing runner who regularly beats all the neighborhood twenty-somethings in his town's annual Turkey Trot. He doesn't own a Garmin watch, a Nike+ device or anything else that tracks and records the various running metrics. When he bought some new running shoes I wanted to hear every detail. He couldn't even tell me which ones he bought (turns out they were NB 1225's). CK just runs fast. He sometimes carries a stopwatch but that's about it.

I have my two-week follow-up with my doctor tonight so I've kept things low key this week in terms of exercise. I decided to spend about 20 minutes or so running on the treadmill this morning since I've rested for the past two days. I really wanted to make sure that I kept to a moderate pace so, inspired by my talk with CK, I left my foot pod on the side table and ran for 22 minutes without recording distance, pace, cadence or heart rate. I felt no pressure to maintain a brisk pace and that helped me to limit how far I set the speed control on the treadmill. I started things out very easy but stepped it up after a few minutes. I stayed below the 6/7 MPH range and focused on mid-foot landing and higher cadence. I increased the speed for the last four minutes but didn't push it to the point of discomfort. It felt like a workout and without the metrics I had no regrets about whether I ran fast or far enough. This doesn't mean I'm done with recording my workouts. It just means that sometimes knowing less helps you more.

The great mid-foot debate continues

After being told by the salesperson at City Sports that the store wasn't planning to carry the Brooks Green Silence shoe I contacted Brooks to find out where I could find it in NYC. The Green Silence is supposedly in stores this week and I'm curious to try it. With its low heel-to-toe offset and lighter weight I'm curious to see if it's the shoe for me as I adapt to a mid-foot/front foot running style. Brooks told me that Jackrabbit's in Union Square got a shipment so I plan to get down there this week if I can. This new shoe may not be ideal for me, after all it's a light trainer/racer, and it may be too minimal in terms of comfort. After all the anticipation for its launch I need to see for myself.

The current issue of Trail Runner has an article that posits both sides of the heel vs. front foot argument. They offer the fact that a study of elite runners in the 2004 Sapporo Olympics showed that 75% of these athletes land first on their heels when they run. To quote from the article, "There's no [scientific] evidence that heel strikers are injured more, no evidence that mid-foot runners are faster..." The article goes on to recommend that runners should do what feels right. They suggest that if adopting a front foot style is awkward it's probably better to run on your heels. The article did recommend some shoes specifically for mid-foot running: most inov-8 models, Newtons, NB 100s and 840s (The "ChiRunning" shoe) and the La Sportiva Skylite. Remember that this magazine covers trail running which explains why trail shoes are included in this recommendation.

I didn't run this morning because I felt like rest would do more good than exercise. I'm seeing my pulmonologist tomorrow and I don't want to overdo it lest he order me to stop running. I'll get back to it on Thursday after three days rest. I miss the experience but I know rest is the right thing for me this week.

Do running supplements actually do anything?

I mentioned in Saturdays post about visiting a health fair and sampling some food made with Chia seeds. Yesterday I was at Fairway and bought three types of coconut water to use for post-run hydration because it's been highly touted for that purpose. I have tried various foods and drinks that supposedly aid recovery from workouts or provide foundational nutrients that we may lack in our daily diets. I don't experiment with herbal remedies or energy drinks that contain dangerous ingredients like taurine or kava. I want to believe that fish oil and CoQ-10 really do provide a benefit but I really don't know how to tell. The cost for a bottle of these supplements can reach $50 or more and it may be worth it. Or maybe not.

Unlike medicines - like Ibuprofen or Sudafed - that quickly and consistently demonstrate their effectiveness, I really can't tell whether the green tea I drink is actively hunting down oxidants. I take a daily multivitamin and I don't get sick too often (save for when I get so sick that I'm hospitalized). Do my daily Centrum tabs give me the tools to fend off insidious colds and viruses? After 20 years of daily use I'd say they do help. Then again, I eat much better than I did in 1990 so I might now be getting everything I need from my food and the vitamins are superfluous. I experimented with FRS, a well-reviewed energy drink that is supposedly effective against free radicals. I used it as a recovery drink and it tasted fine but I wondered if the benefits of FRS at $2.00 a can was giving me anything more than an equivalent $0.30 mixture of water and pomegranate juice.

The price of the Chia-based food products I tried at the health fair was surprisingly high. A box of energy bars was close to $40. The Chia in these products is whole-seed which apparently does not provide any Omega-3 benefits. For $40 I expect to get everything. A small bottle of Chia capsules at Fairway was $36.99. Why? Are Chia seeds so rare that the market price is that high? If I bought that bottle and took the capsules daily would I feel better or more energized? Would my LDL and Triglycerides go down and my HDL go up? Would I be able to run longer and recover faster? I wish it was as clear as the cause-and-effect of taking an Advil at the first sign of a headache. It may not be especially good for you but it's sure worth the money.

Will I be ready to tackle The Stillwell XTERRA race?

I debated taking a rest day today after realizing I've run or elliptical-ed every day since last Wednesday. The workouts themselves have not been especially difficult but I am still rebuilding my strength and endurance daily. The process of recovery draws a fragile line between making modest gains and undermining progress through pushing just a little too hard. I'm happy with my progress and I'm okay with my relatively slow paces because I'm seeing that this program is working. I can definitely see myself returning to pre-January performance levels within the next month or two. This morning I made a decision that will test my recovery plan and I am happy for the challenge.

I was reading TrailRunner magazine and saw, in a letter to the editor, a mention of the website Eastern Trail Racing. It's a website devoted to east coast trail racing and I looked through the listings and discovered an upcoming race at Stillwell Woods. The information was on a website called triandduit.com that has lots of information about the LI XTERRA trail run series. I signed up immediately and looked at the course map that covers a good part of Stillwell Woods. 4.75 miles over some of the toughest technical trails on Long Island. I sure hope I'm ready.

If the race was held today I would be staying home, my conditioning has a ways to go before I can tackle that distance under those conditions. My wife encouraged me to do today's run at Stillwell and I initially planned to run four loops around the field that would total about 3.4 miles. I took off feeling good, the 27 degree weather was no match for my layers of running clothes. The trail was a mix of frozen mud, icy snow and soft packed dirt. My Helly Hansen Trail Lizards gobbled up the terrain without complaint and the conditions were good until the loop cut north and wind hit head on. I felt fine running but I was aware of some increasing fatigue and while I could have pushed it I resisted the temptation and kept it to a couple of loops plus a short detour into the wooded paths to remind myself of what Stillwell is really all about. In all I only covered 2.25 miles in around 23 minutes. It wasn't what I'd wanted but it was exactly what I needed.

A good run despite the cold

The temperature has been holding steady below 20 degrees despite the prediction on weather.com that it would warm to 25 degrees by early afternoon. It was closer to 10 than 20 when I got up at 5:30 AM so I decided to wait until later to run. Our local high school had a Wellness Fair this morning and we headed over there. I was impressed by the number of companies and exhibits, most of them focusing on nutrition, safety,  medical care and mind-body activities. There were lots of yoga places, acupuncturists, orthodontists and karate schools but only one place - a local athletic shoe store - that had anything related to running. I did spend time talking with a person who sold chia-based energy products such as energy bars and snack mixes. I tried a couple of samples of chia energy bars which tasted okay. Chia was mentioned in "Born to Run" as a staple of the diet of the Tarahumara people who ascribed great benefits to the seed included heightened strength and energy. Before all this the only use we had for chia seeds was to grow vegetation on Chia Pets.

After lunch we stopped in at TJ Max, a great place for finding good sports apparel at bargain prices. I bought a Layer 8 thermal wicking zip top for less than $14, a New Balance long sleeved technical shirt for $7.99, a warm wicking winter hat for $8.00 and three pair of Keen Merino wool socks for $3.00 a pair. I also bought a pair of over-the-shoe traction devices (like YakTrax) for almost nothing. I couldn't wait to try it all out.

By 3:00 it was obvious that it wasn't getting any warmer so I set out into the cold with most of my new gear. Despite the cold I was doing well with three layers of tech shirts plus the thermal zip. Below I had a pair of compression shorts (a previous Layer 8 bargain from TJ Max) and over that my long Champion compression pants. I decided to run about 30 minutes, slowly, so I mapped out a route in my head and followed that path. The wind was blowing hard and I was grateful to reach a point where I could change direction. I had no problems running and I tried to focus on front foot landing. I did start to cramp up at the 5 minute mark but I promised myself that I'd eat a banana when I got back to restore my potassium levels. Eventually the cramping passed and I wound my way through the neighborhood, covering a total of 2.88 at 10:11/mile. When I checked my Garmin I saw that the footpod battery must have died midway through the run so I Gmaped my distance to calculate my pace against elapsed time.

Overall I was happy with the run. I wished I'd covered more ground in the time I ran but I did want to keep it slow to aid my recovery. I purposely avoided some side streets that would have added time because I knew pushing too hard would be trouble. My stamina seems to be pretty good overall. Tomorrow I'll go out again. I'd love to see it warm up so I can hit the trails once again.

Indoor running occasionally makes sense

So far, the toughest part of my morning was not from running on the treadmill but from standing on the platform at the train station. The super-chilled wind buffeted me and made me seriously consider going back to using contact lenses in the winter. The winds were hitting me straight on so the contact between my glasses and my face became pure torture. I was wishing I had my balaclava that I occasionally wear on the coldest and windiest running days. With this weather there's a big difference in tolerance depending on if you are stationary or in motion where your body can become a mini-furnace. I was looking at my posts from a year ago where I mentioned more than once about going out freezing and coming back hot, even when temperatures and wind-chills were in the low teens.

Running indoors is much warmer and I'm glad I followed through with another treadmill run this morning. In keeping with my recovery plan I took it fairly easy and covered about 2.25 miles at a moderate pace. So much of what I'm reading in ChiRunning and in online articles debate the "No pain, no gain" point of view. I far prefer the view that you can build endurance and improve performance by pushing to, and not past, your limits. My return to the treadmill has been fairly positive because I've taken the approach that time spent running (and not increasing my speed) is my primary goal. The trick is getting to the point where an 8:30 pace feels as easy as a 10:30 pace. I think it can be done but I have a ways to go in my recovery.

I'm hoping to hit the trails and report on that experience over the weekend. As long as I'm only dealing with cold and not snow I should be good to go.

A nice change of pace

I decided to partake in some elliptical training this morning rather than repeat yesterday's treadmill run. My legs need a little more time to strengthen and I thought a lower impact workout would be the right choice. Although I much prefer running to any other athletic activity I appreciate my sessions on the elliptical as a good change of pace. Unlike the treadmill, the elliptical is quiet enough to allow me to watch the television at a normal volume so I can enjoy the mindless junk that they show at 4:00 AM including oft-repeated graphically disturbing PSA's about the dangers of smoking and commercials for anti-depressants that spend half their duration warning you about their dangerous side effects.

Like my current program for running I took it easy on the elliptical and programed modestly low resistance. My goal is to rebuild my endurance, not my speed, as speed will come in time. About ten minutes into my workout I began to sweat and that always makes me happy because I know I'm doing some work. I was somewhat surprised and pleased to see that I was striding on my forefoot without even thinking about it. Perhaps the fact that I am trying to reinforce that style in my running and walking spilled over naturally to the elliptical. It's been a good transition so far and I have not experienced soreness in my calf muscles from the change.

Tomorrow I'll return to the treadmill and this weekend I hope to hit the trails again. That will be a great moment for me and I'm excited that it could happen so soon.

Spending time in my happy place

I like to run because it's fun and healthy and it provides an opportunity to measure progress in scientific way. There's a lot of science in the sport of running and as a technologist I appreciate learning the physics of the sport and understanding the ways that changes to form and style can increase the efficiency and speed of a runner. On the other hand, while running is as simple as it gets in terms of sports, there's a whole lot of cool technology available to satisfy my inner tech geek.

I like to look at running stuff in stores, everything from clothes, to tech accessories, to shoes. Especially shoes. Running shoes are cool. They are like little high performance sports cars designed to help a runner reach his or her potential. I love the subtle differences that represent competitive advantage between companies. Each company serves a segment of the market. While I'm no fan of Nike they do have some great performance shoes and have actively responded to the minimalist running movement with the Frees. ASICS makes great performing shoes that feel great. They are the luxury cars of the running world. Brooks makes purposeful shoes with great designs and very smart technologies. They are my favorite shoe company and part of the reason for that is their focus on putting sustainable materials into their shoes. There's probably a dozen more companies I could mention that differentiate in interesting ways.

I was in the mood so I walked the two blocks to City Sports yesterday to see what was new. I only spent 20 minutes there during lunch but I had a great time looking at the new models and the niche brands like Karhu, Newton and Zoot. I finally tried on the Brooks GTS-10's and I have to say they lived up to their reviews. I love my 9's but the 10's fit, wrap and spring off the forefoot were much improved. I'm still considering a more minimal/front strike shoe like the NB M800, the Newton's or Brook's new Green Silence which has a mere 8mm offset from heel to toe. I didn't buy anything yesterday but I left happy.

I'm also happy to note that I ran about 2.25 miles on the treadmill this morning. According to the Garmin my pace was around 9:40 but that seems faster than the moderate pace I attempted to maintain. I did focus on front foot landing throughout the run so perhaps I managed more speed with less effort. I was glad to get back into the week day running routine and I'm fully energized for the work day. That makes me happy too.

I've learned to listen to my body

One positive thing about my recent illness is that it taught me that I have limits and that I need to respect those limits. Otherwise I might end up back in the hospital. I had a couple of good runs over the weekend and rested yesterday. I figured that this week would be the right time to slide back into my daily running routine. The only modification I'm making this week is that I'm running indoors on the treadmill rather than the road at 4:00 AM. Last night, after an energizing day at work, I started to feel ill on the train. I was suddenly fatigued and had quickly developed a headache. That carried through the rest of the night and when I woke up this morning I debated whether to push through it and do my run or get back in bed and rest more.

Prior to my pneumonia I would have definitely pushed through and run. I've had success in defeating colds by overwhelming them with activity. This morning that felt risky and while I felt a bit guilty about it I knew I needed to listen to my body and rest. I ended up sleeping another hour and then slept the 40 minutes on the train into the city. Three cups of strong coffee and two ibuprofen have brought me back for the most part. Now that I'm feeling better I'm wishing I still had running clothes in my office so I could do a few miles in Central Park at lunch. In the end I know rest is the better cure so I'll live with not running today. I'm planning to run the treadmill tomorrow morning if my body tells me I can.

2010 Running Goals

I would have completed my 2010 running goals in late December but my bout with pneumonia got the best of me. Even during my recovery I was a bit diffident in terms of what I'd be capable of accomplishing as a runner. My weakened condition made me feel like I'd never run again like I had in the fourth quarter of '09 where I did my best running to date. After this weekend's runs I feel much better about what I could accomplish. I was reading fellow runner/blogger EZEthan's recent post if his 2010 running goals and it prompted me to focus on mine.


2010 Running Goals 


1. Fully transition to mid/front foot running style. I'm still very intrigued by the things I read in the book "Born to Run" about the Tarahumara running style. My father, who has been walking the streets of NYC for decades, told me that he's moved fully to a front foot walking style and is seeing great benefits. I'm right behind you Dad!

2. Raise at least $200 for charitable causes by donating per race mile.


3. PR in a race - preferably in a longer distance than 5K (but I'll happily take a new 5K PR!).

4. Run trails at three or more NY state parks that I have yet to visit.

5. Run a continuous 10 mile route under 9:30/mile.

6. Participate in at least 5 races. Bonus points for running one in NYC.

7. Finish the year as excited about running as I am right now.


I think my approach to running in 2010 will be less focused on competitiveness and more on perfecting my style and efficiency. I really want to consistently reach the state of fully pleasurable running. I think achieving that will be a gateway to longer distances (13.1 miles?). In the meantime the goals are set. I'm ready to start knocking them down.

One more thing - Runners's World just posted their top 100 running blogs for 2009. The Emerging Runner came in at #4!