Father's Day run at Stillwell

Today's run (Stillwell Woods Preserve): 4.4 miles at 10:06 per mile

Happy Father's Day to friends and readers (plus my dad and brother). This weekend has actually been 2.5 days because I worked from home on Friday and switched over to leisure time at noon. It's been a l-o-n-g weekend and I've enjoyed every minute so far. I started the day early with a run at Stillwell Woods Preserve. It was a little after 7:00 AM by the time I made my way into the woods and I entered on the northwest side and followed the path whichever way it led. I've run in these woods dozens of times and I thought I'd figured out the trails but I was experiencing today's run almost as if it was the first time I'd run there. After breaking past the "Interpretive Trails" section I found myself on a singletrack path that took me almost two miles before I reached a cross roads and had to choose a new direction. The choice I made led me through some tough terrain, lots of ups and downs with a mix of dirt, scree, sand and rock. I was very glad to have the tree cover that kept the temperature at a tolerable level. Still, the humidity had me sweating so badly that my running shorts and shirt were completely soaked through by the end.

There was a lot of activity in the woods this morning. I saw a hare and some rabbits, chipmunks, and lots of birds. There were a few dogs with their owners and a fair number of mountain bikers, most of whom were gracious and polite. Not all, but most. I'll admit that after the third steep approach around mile three I needed to stop for a minute to restore my energy level and check my compass. That action prompted a course correction and soon I was on my way through familiar territory and I found my way to the trail head after covering a total of 4.4 miles. The rest of the day has been equally fun and we spent late afternoon in and by the pool until sun showers chased us indoors. It was a good week for running despite some work responsibilities that prevented me from going out on Wednesday morning. I exceeded 20 miles for the week and although I'm not running very fast these days I'm pleased with the way I've felt on the roads and trail. I'm looking forward to cooler running at 4:00 AM during the week. Summer is here tomorrow and I'm ready for whatever it throws at me.

Energy drinks. Really?

 Today's run (street): 5.5 miles at 9:30 per mile

We're celebrating my daughter's 12th birthday today. Among other activities we made a visit to the local bowling lanes this morning. I'm not a fan of bowling, and no offense to those who are, but I have trouble viewing it as a sport. That's why I was so amused when we took a break so the kids could play some arcade games and saw this display of energy drinks in the vending machine.

An impressive display of energy drinks

Do you really need a 16 ounce can of Amp or RockStar to get you through the rigor of rolling a ball down a lane twenty times? Maybe so. My daughter and son wanted to bowl and I was expected to participate so I did my best. My wife is a good athlete and has no problems with the game but I have little skill with it. I quickly noticed that each time you take a turn the scoreboard displays the speed of the ball, presumably when it hits the pins. Now the game was interesting for me. We bowled two games and though I barely broke 100 each game I managed to improve my average speed from about 16 MPH to close to 20. I never did reach 20 but I came close - 19.86 MPH was my best of the day. With that, a good time was had by all.

Next time I break 20!

 Earlier today I went out for my first weekend run. I didn't have a great night's sleep and started with less energy than I normally have at 7:00 AM. I had no allusions of speed but I wanted to get some mileage in. I hadn't run more than four miles since last week's race so I figured today would be a day to do that. It was cool when I went out and I watched my heart rate to maintain a pace that kept me about 70% of max. No heroics for me, especially since the humidity was about to climb. I made my way over to neighborhood #2 where I did most of this morning's run. By 7:30 there were lots of people out, preparing for the day's activities, washing cars, walking dogs and running. I followed a different direction just for the change of scenery although it really just amounted to looking at different cars and houses. By the time I re-entered my neighborhood I had about 4 miles done and my heart rate had risen to over 80% of max. I covered another 1.5 miles before finishing with a total of five and a half. I then made a beeline to the pool for a cool-off dip. Perfect.

I'm not sure how much I'll run tomorrow. I'm thinking that a visit to Stillwell may be a nice change from the road and I'll see how I feel when I get up. In the meantime I'll enjoy the activities still to come as we continue the celebration of our daughter's birthday.

Not quite the run I thought I'd done

Today's run (street): 4 miles at 9:16 per mile

After today's run I thought that my best performance was tied to the time of day that I ran. My energy level at 6:15 AM was high and I started out well. I wanted to run about 3 miles this morning because I had some extra time. Usually I'm constrained to less than 25 minutes on weekdays but I'm working from home today so (without the commute) I was able to get out for over 30 minutes. It was only 61 degrees outside when I started and the first mile came quickly. That, as it turned out, was because it wasn't quite a mile. Unfortunately my Garmin has not served me well of late and switching the foot pod from shoe to shoe has not helped. I thought I'd completed 4.17 miles in about 37 minutes, a time that I considered good and reasonable. I figured that running at 6 AM simply gave me boost over how well I usually perform at 4 AM. My actual distance was well off what the Garmin recorded. It turned out I'd only run 4 miles.

 Forgetting performance for a moment I thought I'd run well today. I continue to like the feel of the Kinvaras and I'm hoping that they are facilitating mid foot landing when I run. I don't feel much difference in padding or support with the neutral Kinvaras and (knock wood) I have not experienced any tweaks or strains from wearing them so far. It makes me wonder if I could get away with a neutral everyday trainer. Not that I'm in the market for that. I'm just curious. I'm hoping to do at least one measurable run (over six miles) this weekend. I'll probably enlist my Brooks for that task. They remain my go-to shoe for distance. Why mess with success?

The morning blues

Today's run (street): 2.3 miles at 9:16 per mile

I looked forward to this morning's run as I prepared my gear last night. I've just come through two weeks of tight deadlines and four speaking obligations and today's run was the first time in a while where I could go out free of those pressures. I'd run in my Grid Tangents the last three times and the magic of speed seems to have slipped away. Tuesday's performance was no better or worse than my usual experience with my GTS-10s. I decided to return to the Kinvaras and see if I could gain some efficiency by running in this light neutral shoe that promotes mid foot landing. I know two other people who own Kinvaras and they have both had concerns about running longer distances with them. So far my experience with the Kinvaras has been good. I see little difference between them and my other trainers.

Some mornings I move faster than others and today was a slow day. I'm not talking about on the road, I mean the process of preparing to run. Consequently I didn't step outside until 4:06 and I took off without doing any stretching because I didn't want to fall further behind. The skies were dark with no moon and overcast conditions. The rain had stopped but the roads were wet and the streetlights were reflecting garishly. It was quiet and I saw no other activity but it didn't feel peaceful. During Tuesday morning's run I saw a few cars and trucks and even saw another person on the street. It was a young woman taking a walk near the middle school. I kept my distance because I didn't want to spook her. Odd to see someone out walking at 4:30 AM.

I ended today's run after about 22 minutes. I was glad that I had run but slightly disappointed by the experience. I'm hoping to go out longer tomorrow morning and take advantage of the extra time I'll have working from home. I think I need rest and I'll try to sleep a little longer on Friday morning. It's been a while since I've had a satisfying long run. I'm hoping I can change that this weekend.

Not sure what to make of my FR60 calibration

Yesterday's run (street): 2.8 miles @ 9:29/mile
Today's workout (elliptical): 25 minutes

I've been focused on business needs this week and that has disrupted my blogging schedule. I'm at an industry event today where I presented in the morning. That was the last big thing I needed to get through for the week (so far). I'm thinking again about my running.

Yesterday I returned to the street and ran (according to Garmin) 2.95 miles. Knowing that my distance number on the FR60 was overstated by 6.5% against the distance of my 8K, I suspected that I didn't actually cover what the display showed. I "Gmapped" my route as soon as I could and discovered my true distance was 4.4% less than what was indicated. This didn't surprise me but it also makes me wonder if the 8K course was actually 8.2K. I have not moved the sensor on my foot pod the last three times yet my margin of error seems to have swung from calibrated to over counting by different amounts on subsequent runs. I'm transferring it to the Kinvaras tonight for tomorrow morning's run. I'll see what happens after that. My run on Tuesday morning went well although I didn't go particularly fast. Once again I surprised myself by not really caring about my pace. I've decided that I can either dedicate time to speed drills and tempos and improve my average pace or I can go out almost every day and just run for fun. I'm definitely focused on the fun option right now.

I chose to do an elliptical session this morning which was a perfect workout to prepare me for today's events. Tomorrow I'm planning to go out again and run. I'm thinking of pursuing a new distance goal this weekend. I think breaking 10 miles is the next frontier for me. Perhaps not this weekend, but soon.

Why I race

Today's workout: Rest day

My hopes for this weekend's race were to run well on Sunday and to beat last year's time. Doing the first thing should have resulted in the second but despite everything I'd done, the results were exactly the same. I would have liked to PR on the 8K but I'm pleased with my overall experience. I'm on track for completing at least six races in 2010 which would equal the number of races I ran in 2009. I could have run even more this year but I blew it in May when I failed to check the date of a local 5K. Earlier that month I chose to skip the RXR 10K. That may have been a good call, as weather conditions were close to intolerable with the heat and high humidity.

Each time I race it motivates me to race again. There is little in life that provides such a satisfying set of activities as racing. First is selection of venue. There are many race choices but some events are more appealing than others. Then there's training, strategy and anticipation of the race. I love the week leading up to race day. It's a time to think about the possibility of accomplishing a new PR and a chance to try new things. I was going to try some extra caffeine before the start of yesterday's race but decided to skip that. Perhaps that would have helped my performance. The night before a race is also fun with the planning of race day gear and working out morning logistics.

Once at the event, it's the process of checking in, getting your numbers and receiving your t-shirt that makes it feel like something great is about to happen. The pinning of the bib, attaching the timing sensor and the countdown to the start builds to the excitement of lining up and waiting for the gun. The race itself is always a little different but certain things always remain the same. The rush off the line, navigation around slower starters, the moments of overtaking other runners or being passed despite all efforts to hold them off. There's a time in every race when I feel I've pushed as hard as I could and there's not going to be anything left at the end. Most of the time I find the energy to come over the finish line feeling like I'd done my best. I'm never going to be a competitive runner but that's not why I compete. The fun and satisfaction before, during and after a race makes the typical entry fee seem like the best bargain around.

Race report: New Hyde Park 8K

At least the t-shirt was different this year

Today's run (New Hyde Park 8K): 44:42

I ran my third race of the year this morning. It was the second year in a row that I've run this race. Last year I ran it in 44:42 for an overall pace of 9:00 per mile. This year I prepared well for the race, rested two days prior and wore my new Saucony's that have proven to help my performance. Last year I struggled to get through the race and this year I felt good and thought I'd managed a fairly competitive pace. Despite my preparation, greater familiarity with the course and feeling very strong I still finished the race at 44:42. Exactly to the second what I ran last year.

Pre-race check- in

I arrived an hour before the race and they had already blocked off the parking lot at the school so I had to find a place to park on a nearby street. I checked in and was happy to see that the bib number was kinda cool looking and the race t-shirt  was nicely designed. The shirt I received last year was so garish and yellow that my wife forbid me to wear it out of the house. No problems with this year's t-shirt. I wore my new Brooks running shirt and that served me well. I also wore my Saucony Grid Tangent 4's that I really like but they didn't seem to give me a speed benefit.

I have to admit that I'm a little suspicious of the course distance. According to my Garmin the course length was 5.32 miles. That is .35 miles longer than an 8K. I checked the Garmin calibration on Thursday with the Tangents and it was accurate to less than 1%. I'm puzzled why it would suddenly be off by 6.5% - an unusual variance for a device that's usually within 3% accuracy even without calibration. I Gmapped the course and came up with 5.1 miles which is about 3% longer than 8K. Nonetheless, I fully accept the NHP Runner's Club's measurement as well as my time. It's just that if the course was actually 5.1 miles I would have broken 9:00 per mile. Oh well!

Although I wanted to do better than 2009 at least today's effort proved that I'm consistent. I don't have another race on the schedule yet but I'm fairly sure I'll run the Dirty Sock 10K again in August. It was nice to run this race today in the middle of a busy time at work. It's hard to be stressed after giving your all for 44 minutes and 42 seconds. Besides that, I got a cool t-shirt!

A weekend for racing

This is a racing weekend, not only for me but for my colleagues FS and MO who participated in the NYRR Mini-10K this morning. No word on how they did, but I'm hoping they both had a good time. It was cool and dry this morning on LI and I hope that was true for NYC when the Mini-10K started. According to weather.com, at the start of tomorrow's race temperatures should be in the low 70's with a 40% chance of precipitation and 81% humidity. Not exactly ideal for a fast run but you can't pick your weather. Clouds and light rain surely beats having the hot sun bearing down on you.

I've been feeling slightly guilty for not running on Friday because I took an extra rest day on Wednesday. There's a lot happening with work so getting some additional rest was appreciated. Tapering is a valid method of preparing for a race and I need to keep that in mind. Tomorrow will be a busy day so I'll be doing the race without Team Emerging Runner. It doesn't matter, I just need to get there early so I can park close and stow my gear while I'm running. I'm really looking forward to the run. After a busy and demanding week of work and a tougher one to follow, I can briefly forget everything except for my goal of covering 8K as quickly as I can.

Race day Sunday: may the best me win

Today's run (street): 2.6 miles at 8:44 per mile

Despite my racing I'm really not a competitive person. When I line up for a race I sincerely hope the other people run well and when someone finishes ahead of me I am happy for them. But there's one guy I really want to beat this weekend. He's a year younger than me but I'm a year smarter than him. Last year he went out too fast and finished too slow and I plan to do the opposite on Sunday. I think I'll have some other advantages this year. I know the course ahead of time and I'm planning to wear my Saucony Grid Tangent 4's that seem to perform better than the other guy's Brooks GTS-9's. We'll see how it goes.

I'm not sure I'll run tomorrow. I may do an elliptical session or just rest for two days. This morning's run was one of the best I'd done in the last couple of weeks. Conditions were ideal at 4:00 AM. The air was cool, the skies were clear and I felt more rested than I did on Tuesday. I knew I was moving faster than normal, helped along by the Tangent's, and the first mile came faster than I expected. That's always good. There's a way of running when everything is working together and I had that this morning. I felt a bit like I was running my whole route downhill. I regretted my limited time today and wished I had another 20 minutes for my workout. I know I'll need to deal with sun and more heat at the race but I'll be mentally prepared for that. It would be great to have some cloud cover on Sunday morning but I won't count on it. That other guy better watch out.

High Altitude Adventure (Girl)

Today's workout: Unscheduled rest day

Adventure Girl is taking on running at great heights in her latest post on Running Gone Wild. Reading about her experiences at 4,200 feet is making me wonder how I'll do on the trails in Colorado this summer. Perhaps I'll practice running while holding my breath for long periods of time. Just kidding - but I'm curious to find out if there are ways to practice for higher elevations.

No running for me today. The weather has laden me with a sinus pressure headache and I chose to grab some extra sleep this morning. I'm planning to do my final week's run tomorrow (maybe one more on Friday if I feel strong) and then rest on Saturday for Sunday's race. That's the plan. At least the elevations at the New Hyde Park 8K don't approach those in Bend, Oregon.

A cool 4:00 AM run was a nice (and slow)

Today's run (street): 2.54 miles at 9:30 per mile

I was surprisingly alert this morning when I got up for today's run. After a day of meetings and travel I'm usually far more tired the following day. Every night I set out my running clothes, reflective vest, headlamp, etc., in anticipation of my morning workout. More often than not, in my just awakened fog, I entertain thoughts of skipping that day's run as I drag myself downstairs to pour some coffee. The process is so ritualized that despite my semi-conscious state I know to the second how things will play out. A few sips from my coffee mug are followed by a change into running clothes. Out of the house by 4:01, I hit start on the Garmin and pick a route.

Once out the door things vary: weather, energy level and activity. Most often there are no cars and rarely any people. This morning I saw both. This morning's temperatures were cool and that helped me get going. Unlike other mornings I avoided running through any sprinkler spray for the first ten minutes  of today's run because I was cold enough already. Even though my pace felt brisk I was obviously not moving very quickly and it seemed to take a while to complete my first mile. A look at my watch told me I was pacing around 9:45 which did not match the way I felt. My level of effort was low so I knew I could push it and I gradually increased my speed to finish with a 9:30 overall pace. The cool weather and no sun were greatly appreciated and I'm a bit concerned about covering 5 miles competitively on Sunday with heat and sun. I'll just run my race by going out at a moderate pace and making sure I have enough left to attain a negative split on mile five.

Smartening up for Sunday's race

Today's workout: Rest day

It was a beautiful morning today in Washington DC, the temperature was 65 when I woke up at 4:00. I looked out the window just as the sun was coming up to see two runners making their way along D Street. How I wished to join them! Unfortunately my schedule was too tight today to do any running, but next time I return I plan to do a few loops around the National Mall. I've reconciled my missed opportunity by acknowledging that I usually rest on Mondays anyway. Technically I'm tapering for an 8K I'm planning to run this coming Sunday.

I'm excited to be racing again for the first time since early April. I blew it on my last race, arriving the day after the event. This time I'm pretty sure it's on the 13th and since I've pre-registered and pre-paid I'm going to pay a little more attention to the details. Last year I ran the New Hyde Park 8K with no understanding or expectations of the course. I started fast and did about 8:25 for mile one and went downhill from there. The course isn't challenging in terms of hills but there are a few elevated sections. I recall the moment I knew I had overstepped my conditioning, I was on a section of road heading east when I started getting passed by other runners. I can remember the sound of approaching steps as one, two, three and more runners ran by and though I tried to speed up to hold them off I just couldn't sustain it. The fifth mile was brutal although I did manage to put enough energy into a final sprint that kept me under nine minutes for pace. Barely under: 8:59.

I have not run too strongly in the last week and my pace numbers reflect this. I had been hitting 8:40 fairly often and I'm almost a minute behind that of late. The good news is I don't really care. I'm judging the value of my runs by my level of satisfaction rather than purely by performance. However, I do want to beat last year's pace on Sunday and finish feeling stronger. I guess I'll need to run smarter as well.

Short day, short run

Today's run (street): 3.4 miles at 9:34 per mile

It's been a nice weekend despite my need to cut things short and travel to  Washington DC this afternoon. It was nice to see friends last night, especially those who enjoy running as much as I do. I was glad to hear that my friend RDV has signed up for a race later this month. Although he has been running fairly high mileage over the last few years this will only be the second time he has raced. I gave him some guidance to help ensure a better experience. I reinforced the need to go out at a moderate pace and not get swept up by the fast starters who may force him into an unsustainable pace. That's a lesson I learned the hard way last year when I was building my racing experience. I'll keep that in mind for my 8K next Sunday.

I've been feeling tired lately and I think it has much to do with a busy time at work and not getting the important sleep that I've needed. I wish I could sleep past 5:30 AM on weekends to bank some additional rest but I haven't been able to do that. I'm giving a talk on Monday but my voice has been rough over the last couple of days. I need my voice to be in decent shape tomorrow so I questioned whether a run would help my energy level or just run me down further. I felt good enough for an easy three mile run and wore my Brooks to ensure a comfortable experience. I followed a course that differed from my usual neighborhood loop and maintained a pace that allowed me to enjoy the sights, sounds and smells of the clear springtime morning. The humidity started to get to me by the end of the second mile. I toughed out the third plus a little more before finishing with a total of 3.4 miles. I'm glad I did this run and I'll rest until Tuesday. I'm happy I'll get a few more hours to spend with my family before I leave today. The work week will start again, all too soon.

Bad run, good run - it's all about attitude

Yesterday's run (Central Park): 2.3 miles at 9:18 per mile

Today's run (street): 4.2 miles at 9:38 per mile

"A good attitude ensures success." I actually saw someone in my neighborhood wearing that slogan on a tee shirt as I ran through the neighborhood this morning. It made me think about my running experiences yesterday and today and how the outcomes were so different. Yesterday was 85 degrees in the city, humid as heck with lots of sun bearing down. I was on the fence whether I would run at noon or take off early and run near home. I had been feeling tired all morning so I decided to have an early lunch and wait an hour to see how I felt. By 2:00 I had completed a presentation that I need to give on Monday so it was time to decide - either exit now or head to the park for a run. My planned running partner needed to take a pass today but I spoke to a few people, all of whom encouraged the running option. I figured that if I followed the Central Park bridle trail I'd have some tree cover to take the edge off the heat.

In the back of mind I was concerned about the weather, my fatigue and the fact that I was running after having lunch. I walked to the park and hit start on the Garmin as I crossed Central Park South. Within a minute I knew I was in trouble and by the time I reached the start of the bridle trail I was already  thinking that my run would be very short. The bridle trail was shadier than the road but the surface is softer and that requires more work. By the time the Garmin chirped the first mile I felt like I'd run five hard ones so I decided I'd only do one more. I headed east and picked up the paved path going south on the upper loop. The heat was brutal (apparently there was an air quality warning as well) but there were a few other runners out there who passed me at a brisk clip. Once I reached the 7th Ave. cut-over I stopped and cooled down having completed 2.3 miles. I realized that I had set my expectations for a difficult time and got exactly that.

This morning my goal was to get out early before there was too much sun and heat and cover a moderate distance within my neighborhood. It was important to put a good run on the books after yesterday's struggle and I could tell right away that the going would be easier than on Friday. I wore the Kinvaras because I didn't plan to run too long. Despite their light weight I didn't go very fast but I certainly didn't care about that. It was important that today's run be enjoyable and beneficial. Since my going-in attitude was positive I ended up pleased with my performance even though I was fairly tired by the end. I know it was just a slogan on a tee shirt but having a better attitude this morning did help ensure a better running experience today.

Hoping for a Central Park run today

Yesterday's workout (elliptical): 25 minutes
Today's run: Central Park (planned)

For some reason four day work weeks can feel longer than five day work weeks. That certainly wasn't the case this week as I still can't believe it's already Friday. I've had so much to do lately that I wasn't even able to post on Thursday. Not that I have much to report. Yesterday's workout was very low key, about 25 minutes on the elliptical. The high humidity that morning produced a sweat that made it seem like I was working hard but I wasn't really pushing it. Today, if I'm satisfied with my progress with my current project I'll head out for a mid-day run.

I've been thinking about some of the more adventurous runs AG and I did last summer; over bridges and exploring places that were new to me. If I had more time today I would consider doing one of those runs. Given my schedule, if I do get out it will likely be the park. With the sun and temperatures in the high 80's it will be difficult to cover a lot of distance. I may run the bridle path because there are many spots with good tree coverage along that route. If city running doesn't work today I will probably take off early and do a run closer to home followed by a swim in the pool. I'm going to have a short weekend because I have to leave for a trip on Sunday afternoon. I still hope to get a couple of decent runs in both days.

Three cheers

Today's run (street): 2.5 miles at 9:38 per mile

It has been an interesting week already. Two of my colleagues have left my office floor, one permanently and the other for a few months. My friend Sedentary Man is moving to another division located three floors down from mine. Happily our paths should continue to cross and while I'll miss my neighbor I benefit by having a great new neighbor (and dedicated cyclist/runner), FS, who will be taking over Sedentary Man's department. Also leaving this week is Adventure Girl who is doing graduate school research in the northwest this summer. I'll miss SM and AG but I'm excited for their new opportunities and experiences. The other big news is that last night Mrs. Emerging Runner was honored to receive a national PTA award as a life member of the New York State Congress of Parents and Teachers. This was a big surprise and our kids were very excited to go up with her as she received the award. Even after that late night she was back on the treadmill this morning at 6:00 AM!

Speaking of early mornings, I somehow made my way outside at 4:00 AM for my daily run. I was also tired from the long day and evening's activities but I used my sleep-like state to ease me through the workout. Halfway through my 2.5 mile run I started putting a little more speed into my stride but my overall pace was, well, sleepy. I'm not sure whether I'll run or elliptical tomorrow, I'll see how I feel in the morning. I'm hoping to do a noontime run in the city with my friend Steve on Friday to end the week. Next week I'm traveling again which presents another chance to run in a different city. My schedule will be very tight on that trip so a run is unlikely but you never know.

Summer running

After four days of sunny weather it really feels like summer has arrived. I'm no fan of the heat but I'm not dreading it as much as I did last year. It was the hot weather that pushed me to do more trail running last summer and I've enjoyed that experience many times since. Now that the state parks on Long Island have been fully funded I'm looking forward to revisiting some, like Caleb Smith State Park along with others that were due to close. My company is once again offering "Summer Fridays" that allow staff to finish the work week around 1:00 PM. I usually work the mornings, go out for a NYC run at lunchtime and then head home. I did some great Friday runs last summer with Adventure Girl in Central Park, on the west side bike paths, over the Brooklyn and GW Bridges and along the Old Croton Aqueduct trail. Just thinking about the possibilities gets me excited and I hope to recruit some running friends to join me this year. I used to dread summer because of the heat, but running on the trails and in the city has turned that into a real positive.

A Stillwell Woods trail run wraps up the week

Today's run (Stillwell Woods trails): 4.7 miles at 9:54 per mile

It may have been the realization that the long Memorial Day weekend was coming to an end that had me feeling a little low this morning. In anticipation of a full day's activities I set out early on a trail run at the local preserve (Stillwell Woods). I had hoped that the hard activity combined with running the wooded paths would help me improve my mood.

The weather people were reporting hot conditions so I dressed accordingly. The shade from the trees held off the heat from the sun but it was still extremely humid, even at 7:30 AM. I've learned enough about the trails to navigate with some confidence and I followed a two mile route that took me east and south. I repeated that loop but picked up the wrong trail at a cross point that took me in an unfamiliar direction. At one point, as I followed a tight singletrack path, I was startled to see a large dog standing in my way. I hoped the dog was friendly and was glad when its owner appeared and quickly called it off. Later in the run I saw them again but this time I was prepared for the encounter. Occasionally I'll encounter an overly exuberant dog in my runs at Stillwell but I'm happy to say the dogs are never aggressive or threatening. Along the way I encountered a few other people running their dogs and a handful of mountain bikers bombing down the trails at speeds I would not have attempted. I eventually found my bearings and made my way back to a trail along my planned route where I continued until I reached the big field. One loop around that field and my run was done.

It's been a week packed with many runs including some fun experiences in Cambridge, at Eisenhower Park and today on the trails. I plan to rest tomorrow and then start planning for my next race, an 8K that happens on June 13. I plan to go shopping this week for a new lightweight tech shirt to help me handle the summer heat. That's always a nice way to elevate the mood and break up the work day.

Tough going for an easy four

Today's run (street): 3.9 miles at 9:17 per mile

By now I expect that my friend FS and her husband are celebrating their finish at Boston's Run to Remember Half Marathon. This race, that begins and ends in Boston's World Trade Center, covers a lot of ground including a lengthy segment that has runners going over the Longfellow Bridge as they make their way along Memorial Drive. The span on Memorial goes past Harvard University and then back again to the starting point. Having covered the Charles River segment twice last week I'm a bit envious but realistic enough to know that I'm not prepared to take on 13.1 miles. I am looking forward to hearing the details next week when we all return to the office.

My running challenge this morning was far more modest. I intended to go out for a 3 to 4 mile run and ended up just short of the 4 mile mark. The Garmin was not tracking accurately so I thought I had covered 4.06 miles when in fact it was 3.9 (per Gmaps). My sub 9-minute run was actually closer to a mid-9:00 effort. But effort was the operative word and this morning it was tough going. The chirp from the Garmin that signaled that the first mile had passed surprised me because it happened faster than I'd expected. I figured I was just having a good run and I was wearing my lightweight Kinvaras so why not? By the end of mile two things had reversed themselves and I was ready to start wrapping things up. I'm not sure what accounted for that but it was possible that the increasing sun and heat combined with the extra work running in the near-flat Kinvaras were the culprits. I have not had an off day since last Monday so it may have been an issue of over-training. I was happy to have completed four miles although it turned out later to be just shy of that distance.

 The rest of the day has been spent with family and we're enjoying the long Memorial Day holiday with plenty of pool time. Tomorrow I'll aim to start even earlier to better manage the heat. Tuesday I'll rest. I think I need it.

Gear matters

5.1 miles at Eisenhower Park

Today's run (Eisenhower Park): 5.1 miles @ 9:23 per mile

I've said it before but I'll say it again: gear matters. I'm beginning to understand that a person's running pace is related to both their physical abilities as well as the unique conditions and variables that make up a run. Hills and heat can slow down a runner while the right weather can make a run feel effortless. A shirt that fails to wick moisture can contribute to overheating and ill fitting socks or uncomfortable running shorts can distract from a runner's focus. Every variable can yield a positive or negative influence on performance. What is a quick drying shirt worth to you on a hot, humid day? I'd say plenty. What about running shoes?

If you asked me a month ago what I averaged for pace I would have said that I run between 9:05-9:25 per mile. In a race I'd usually beat the low end of that by 20-30 seconds. Again, it's the conditions that make the difference with all those other runners helping to sweep you along. Recently I've been alternating between my mainstay Brooks Adrenalin GTS 10's and two pairs of lightweight Saucony running shoes. When I run in the Brooks I'm a solid low-9:00 miler. If I'd needed heavy motion control shoes I might be working hard to regularly break 10 minute miles. When I run in the Saucony Kinvaras I often attain paces below 9:00 per mile. If I'd always run in the Kinvaras I'd have considered myself a sub-9 minute mile runner all along.

The Saucony Grid Tangent 4's provide an even greater boost. I regularly run 8:40 minute miles with the Tangents which I consider to be a decent 5K race pace. I haven't yet raced in these shoes but I'm hoping the combination of speed boost from the shoes plus a faster pace through competition will help me beat my racing PR of 8:19 per mile. My next race is an 8K that pushed my limits last year so it will be interesting to see how the variables work on that day.

This morning I returned to Eisenhower Park to run the paths, some of which I'd traveled on a Red Cross walkathon with my family earlier in the month. I locked onto a course defined by arrows painted on the ground and followed that all around until I found myself back near where I'd started. I took a more free range route from there, circumnavigating the big pond where people sail three foot remote controlled sailboats and then passed through the Veteran's Memorial gardens. At that point I began to hear the sound of a marching band blasting out patriotic music as was fitting on this Memorial Day weekend. I finished after completing five miles and while my speed wasn't impressive it was definitely a good workout. So perhaps I may have covered more distance at a faster speed were I wearing my Sauconys. Gear definitely matters but between the GTS 10's and the Tangent 4's, it's all good.

Running technology report from the MIT Media Lab

Interior of the new MIT Media Lab building

 Today's run (street): 4.5 miles at 8:52 per mile

My recent visit to the MIT Media Lab was fascinating (as usual) and I was happy to see friends and faculty again after so many months away. I've written a couple of posts about my great runs along the Charles River this week but today I'm going to focus on noteworthy technologies that relate to athletics. Besides hearing from the architect of the beautifully designed new Media Lab building and from visionaries such as Stewart Brand and Nicholas Negroponte (who said the Media Lab's goal was to create solutions looking for problems) there was the usual "Open House" where students show off their latest research projects. It's essentially the coolest science fair in the world.

Bio-sensitive stretchable fabric

Above is a picture of a woven sensor that appears to be a piece of stretchable fabric but acts like a sensor that can pick up information such as core temperature, blood pressure/flow, heart rate, pH, etc. Imagine if your HRM or foot pod could be sewn into your running clothes? 

SportSemble performance capture system

Portable variable light illumination device

Another interesting project was the use of the SportSemble (above, top) system to capture the most minute details of movement by major league baseball players. In this project, players from the Boston Red Sox are wired with multiple sensors that capture metrics such as the speed of a pitcher's waist relative to the speed of the wrist of his throwing hand. The data is captured and correlated and the goal is to determine how certain sympathetic actions, however minute, can result in higher performing athletes. Go Sox!

In a more running related project I was given a demonstration of a lighting system that constantly reads conditions and enables lights based on the users needs. I often run with a headlamp at 4:00 AM and on dark days with no moon I really need the maximum amount of illumination. On other days, with clear skies and a full moon, I really don't need any extra light. This device can deliver, to the lumen, the exact amount of light needed at every moment. This conserves battery life and ensures that the light you need is delivered exactly where it's needed. The research assistant pictured above told me I could make this device myself with a simple microprocessor. I may need her help, especially since I've proven I can't change the battery in a Garmin 50 without destroying it.

Hugh Herr talks about devices to augment human running performance

During the Wednesday morning session Dr. Hugh Herr, who runs the Biomechatronics group at the Media Lab, talked about human augmentation. This group has developed the most advanced prosthetic legs in use today with capabilities that allow single and double amputees to walk and run with the same (or better) energy efficiency as able bodied people. Much of the research done in this lab is focused on augmenting athletes, especially runners. Imagine running a five minute mile while expending no more energy than a stroll in the park. I know my Saucony Kinvaras and Grid Tangent 4's give me a boost but that takes it to whole new level!

I thought about the science of human augmentation and the small differences in form and stride that can make a big difference in running pace. This morning I set out with my Kinvaras for a 4.5 mile run around the neighborhood and finished with an overall pace under nine minutes that just felt too easy. I definitely run faster in these lightweight trainers. Does running a little faster provide a greater training benefit than running slower? Hard to know. I loved the feeling of moving along in 50 degree temperatures on a cool, clear late May morning. Yes, the shoes are great but this morning's run was about much more than that.

Reasons for liking the elliptical machine

Today's workout (elliptical): 25 minutes

I was tempted to rest easy this morning and simply enjoy a long cup of coffee as I watched the news. After all I'd just been through a long day of meetings and travel, the temperature at 4:00 AM was 80 degrees and I was coming off two days of 4+ mile runs. I had gone to bed expecting to do an elliptical session in the morning and I worked the pluses and minuses of rest vs. exercise in my head as I poured a cup of coffee. The air was so humid I was already sweating so I decided that if I was going to sweat it should be for a reason.

I like my weekly elliptical sessions for a number of reasons. First, the machine is self powered so I don't feel the pressure to keep up with a pace defined by a motor. I can also close my eyes and move into an alpha state without fear that I'll slip and fall as I might on the treadmill. Third, no motor means quieter operation. I can watch the news and actually hear the sound of the speaker at a volume that doesn't wake other family members. Perhaps most importantly, the elliptical workout is ephemeral. Once I'm done there's no summary or update to Garmin Connect. This allows me to go as fast or slow as I wish without feeling like I'm keeping score. The machine gives you many metrics while it's in operation but once the power goes off the numbers are gone and forgotten, leaving nothing but sweat and a great feeling of accomplishment.

3,877 smoot run, 400 on the bridge

Today's run: (paths, river, bridges) 4.1 miles at 8:40 per mile

While I'm not a big fan of duplicating my route on consecutive days I think I could run along the Charles River every day of the week. I feel the same way about Central Park. That said, I didn't exactly duplicate yesterday's run this morning. Unlike the day before, I started my run outside my hotel and crossed directly over the Longfellow Bridge into Boston. It was a different experience for me because I usually run west on Memorial Drive and over the Mass Ave (AKA Harvard) bridge first. Crossing the Charles, I was pleased to see so much activity on the water with sailboats and rowing sculls of all sizes. Like yesterday, there were plenty of other runners, cyclists and walkers making their way around. I was prepared to run a shorter distance today because it felt much hotter than Tuesday and I basically kept to the circular route between the bridges. Along the way I covered the distance of the Harvard Bridge which has regular markings of "smoots" which is a (nonstandard) unit of measurement that represents the height of Oliver Smoot, a Lamda Chi Alpha pledge at MIT in 1958 who was used as a human ruler as a prank. According to the markings, the bridge is about 400 smoots, give or take an ear.

Upon returning close to the point where Main Street meets the Longfellow Bridge I shifted over to the feeder road and continued east until I reached my hotel. I covered 4.1 miles at a speedy 8:40 mile pace and was very happy with the run. This morning there was some discussion of technologies to increase the speed and efficiency of runners and I saw a demonstration of a leg device that allows a person to run with some speed while expending less energy than walking. Great when viewed as an alternative to city transportation but for recreational running I'd say "What's the point?" I was fortunate to get to see my brother for dinner on Monday night and do the same last night with some good friends. I'll report more on the performance and measurement technologies in the coming days.

Cambridge to Boston and back at 6:00 AM

Today's run (street/path/bridge): 4.4 miles at 8:40 per mile

I've anticipated this morning's run for a while and I wasn't disappointed when I went out at 6:00 AM under sunny skies and already warm temperatures. I headed to Memorial Drive, wending my way around the roads and paths until I got to the river. Alongside the paved path are narrow packed dirt paths. I crossed over to run on those paths to take advantage of the softer landing. I'd considered running past the Mass Ave bridge but that involved crossing a road with many cars turning to go over the bridge. I ran over the bridge on the pedestrian walkway and headed west once I got to the Boston side. I ran west until I passed the 1.5 mile mark and then followed the path along the Charles going east.

When I reached the farther bridge I thought about running Charles Street but foot traffic was too dense to make that practical. Instead, I headed back to Cambridge over the Longfellow and encountered a number of runners coming from the other direction, squeezing past on some of the narrower parts of the walk. When I reached the end of the bridge I just kept going up Main Street in Kendall Square until I reached my starting point. In all I covered 4.4 miles at a decent pace, due in part to my Saucony Grid Tangents. It was a great way to start the day and I'm planning to head out tomorrow to do it all over again.