Central Park work-year ender

Yesterday's run (Central Park): 3.25 miles

We didn't run too far or too fast but yesterday's run with JQ was perfect in its own way.  After a long year that started with a bout of severe pneumonia it was great to finish up with with an early winter's run around Central Park. It's been cold all week and Thursday was no exception, 33 degrees plus wind. JQ and I have run often enough that our route is assumed, starting from the southern end and following the eastern loop, crossing the top of the Great Lawn and then coming back down to our starting point. Running with others is a treat, with the conversation and the activity amplifying the positives of both. JQ is an extremely interesting person who is also a great listener. I always want to repeat our course when we come to our finish just to extend the experience.

I'm on vacation until January 3rd and I'm looking forward to some quiet time off. At the same time I'm a little anxious about getting sick because it seems like I always suffer some type of illness on this year-end break. I'm not concerned about pneumonia or the flu this year because I've been inoculated against both. That said, I'm not going to push too hard on my runs this week. I'll probably go out for a short easy run today and attempt a longer distance run tomorrow or Sunday. I have all next week to run without the constraints of commuting schedules so I might try runs at Caleb Smith or Muttontown Preserve. I'm planning to try my new Karhu Fast 2 Fulcrum_Rides on today's run. That should be an interesting experience.

Happy Holiday's, my Karhu's have arrived

The Karhu Fast 2 Ride even looks fast

Yesterday's run (Central Park): 4.5 miles

Although it's technically not a holiday present, I did receive a package last night that made me very happy. The folks at Karhu, a Finnish athletic wear company, sent me a couple of pairs of their new Fast 2 Fulcrum Ride shoes. This model is Karhu's entry into minimalist running shoes and the Fast 2's, in vivid green and orange, are appealing and unusual. I haven't run with them but after lacing them up and wearing them around the house I'm anxious to try them on pavement. Progress reports will come by way of this blog and a full review will follow on Runner's Tech Review. Adventure Girl will also be testing a pair (the orange was for her) and we'll compare experiences in the review. I'm extremely curious to see how the Fast 2's compare to the Kinvaras. I have a good feeling about this.

Until I take the Karhu's out for their first run my Kinvaras will remain my go-to trainers. I wore the Kinvaras yesterday on my Central Park run with my friend Steve. I had been wearing my Grid Tangents and SRR's over he last week so it was a nice change. Prior to yesterday's run I was concerned if I'd have the energy to cover 4 to 5 miles on that hilly course. That was not the case and things fell into place once we started. During the first half of the run I was a step or two behind Steve as we ran a 9:15 pace up the east loops and around the reservoir. By the time we reached our exit of the reservoir path I was cruising and Steve was starting to feel the effort. By the time we hit the southern end I was feeling stronger than when I started. We sprinted the last few hundred feet and finished 4.5 miles averaging a 9:11 pace.

Today I'll end the workday, work week and work year with another Central Park run. This time it will be with another friend, JQ, and I'm looking forward to a less intense experience from yesterday's.

Gearing up for a mid-day run

It's another cold day with strong winds that are making it feel even colder outside. This is the last full workday before most people leave for the long Christmas weekend. I wish things felt more holiday festive but at the moment it's not much different than normal. Actually that's not entirely true. I left my suit and tie at home today and brought in my running clothes. I have noontime city runs planned for both today and tomorrow.

Today's run is with my friend Steve, who is also my financial advisor. He's currently into Crossfit, an exercise method that involves short but intense full body workouts. Steve and I have not run together for a few weeks and he is curious to see how, or if, Crossfit will help his speed and endurance. We're targeting around 5 miles in the park and I'm undecided how I'll dress for this cold. Normally I'd error on the warmer side in this type of weather but overheating could work against me today.

With no post-run shower option and meetings with colleagues in the afternoon I'm not going to want to sweat as much as I normally would. I've brought enough gear to allow me to decide what to include - or not - based on current conditions. My biggest concern right now is my level of energy. I'm not sure I'm fully through the effects of last week's flu shot.

Lunar recovery

Today's run (street) 2.5 miles

Since I was up and outside early this morning I was hoping I'd get a glimpse of the lunar eclipse. This is the first time in 400 years that an eclipse of the moon occurs on the same day as the winter solstice. I went out at 4:00 AM to chilly winds and cold temperatures and scanned the skies as I ran. While the horizon was clear the moon seemed to be enveloped in clouds. There may have been an eclipse going on but it just looked like a partial moon to me. So much for celestial wonders.

I had a tough run on Sunday and I'm often wary of the run that follows a bad workout. I look at it like a barometer for my current state. Will my next run be better or worse? Am I stronger or weaker, faster or slower? I've had enough experience to know that a single run doesn't mean much (unless it's a race) but a week's worth of running tells a story. I think this week's story is that my flu shot managed to undercut my training over the weekend and I'm slowly building back my strength. My run this morning was fine, better than Sunday's but definitely not a strong performance. I wore my Skecher's SRR's and still paced in the 9's so I know the effort was there. I'm due to run 5 miles in the city tomorrow with a friend who wants to "run fast." I'm not sure how ready I am to do that so he may have to compromise a little.

A perfect runner's gift

A basket full of energy

My running friend and colleague KWL gave me a clever and thoughtful holiday gift this morning -- a basket containing a variety of gels and sports beans. I've been curious to try the different brands and flavors and there's plenty in there to choose. Some selections are caffeine free and others have 2X the caffeine. I've got my eye on one of the 2X packs for my next distance challenge.

Sometimes the hardest part of a marathon is just getting in

Yesterday's tough effort reminded me of a year ago when I quickly went from a fit and healthy runner to an IV fed hospital patient. I'm not saying conditions are the same this year but I was very run down most of this weekend. Last year I would always choose the "power through" strategy and run my miles despite the way I felt. I've learned the danger of doing that and I'm fine with backing off if I must. Last week's mileage total was only 11, about half of my usual distance covered. Today I feel well and I think it's because I listened to my body, stopped my run short of planned distance, and rested appropriately.

I'm already looking to 2011 for new running accomplishments and adventures. I'll be posting my next year's goals soon. One goal is to run a half marathon, a distance I would have thought impossible three years ago. It might have been nice to make my first half the NYC ING race but the lottery opened and closed too quickly for me to react. My friend Dave put in his lottery bid and I hope he gets selected.

For those those who want to run the Boston Marathon next year but didn't qualify or didn't get a lottery pick there's another way to get in. I was contacted by Kristina Sym, manager of the Massachusetts Eye and Ear Infirmary charity marathon team that will participate in this April's Boston Marathon. She said there are still a few spots left on their 50-member team. Team members must commit to raising a minimum of $5,000 for research and patient care at Mass. Eye and Ear. Fundraising and training support will be offered. Interested runners can contact kristina_sym@meei.harvard.edu or (617) 573-6364. More information can also be found at: www.MassEyeAndEar.org/TeamEyeAndEar

The effects of the pseudo flu

Today's run (street) 3.5 miles

This weekend has been very busy, but only in the best way. On Saturday we got family together to celebrate my dad's birthday - a big one. That party, combined with some ill effects from my recent flu shot, prevented me from running yesterday. Our weekend activities continued through Sunday with my brother and his family who had come in from out of town. Their 3 year old sons, supervised by our middle schoolers, made for non-stop action all through the house. After everyone left I went out for a run but it didn't go too well. I know the flu shot doesn't give you the flu or even introduce an active virus, but for three days I've felt fatigued and have suffered from headaches.

By this afternoon those effects had passed and I went out with the intention of running five to six miles. I dressed for the low 30's weather and felt okay for the first mile and a half. Soon after that I began to feel sluggish and my legs were feeling heavy. I decided to abandon the planned route and finished the run after 3.5 miles. By the end it felt as though 10 pound weights were attached to my legs. I'm obviously fighting some cold or virus and after a shower I took a quick nap to regain some energy before we headed out for another get together. As of right now I'm feeling well but I'll probably take my usual rest day on Monday.

I have two city runs planned this week before I wrap up my work and start my vacation on Friday. I'm hoping my strength will return in full. I'm also hoping that my flu shot will protect me all through the winter season. At some point this weekend I questioned if the cure was worse that the cause.

Carbon copy run

Today's run (street): 2.6 miles

I thought we'd get a break from the freezing weather by now but this morning the temperature was 19 degrees, even colder than yesterday. My gear has done an impressive job keeping me comfortable through these morning workouts and that was the case today. Despite forgetting my Garmin and having to go back up to retrieve it, I managed to get out the door on schedule. Today's run was very similar to yesterday's, a little longer and a little faster, but my form and mechanics were no different.

I'm not sure how long or even if I'll have time to run on Saturday because I've got appointments in the morning and we're hosting a party in the afternoon. Sunday may bring snow so that could undercut my distance running this weekend. I have some city runs with friends lined up next week so I'll look forward to those. By Friday I'll be on vacation and that will give me more flexibility for longer runs. I got a flu shot yesterday courtesy of my company's in-house medical department. I got a pneumonia shot from my pulmonologist earlier in the year. At least I won't be facing those risks while I'm away over the holiday break.

Back on the frozen roads

Today's run (street) 2.5 miles

I gave a lecture to some NYU students last night and I didn't get home until late. I'd considered going into the office a little later this morning but decided to stay with my normal train schedule. When I got up to run today I was still tired and I had to talk myself into going outside. The conditions weren't too inviting with temperatures around 20 degrees. Colder than that when the wind blew. I put on my winter gear and headed outside hoping to get my body temperature up before the deep freeze penetrated all my layers.

Considering my tired state and the cold conditions, my run went smoothly. I wasn't looking to cover a lot of ground but this weekend's activities will limit my options for longer runs. I needed to get some distance in as I hadn't run on the road since Saturday. My only workouts since Saturday's 10 mile run were a treadmill run and an elliptical session. I was happy that I wore my warmest hat but its bulk made the headlamp strap very tight on my head. I figured I could bear it for a couple of miles. My ASICS glove/mittens performed like champs and kept my hands warm the entire time I ran. I had hoped to maintain a brisker pace than 9:30 but that's what I ended up running. The important thing is that it seemed faster. The weather will get a little warmer tomorrow so I'll look forward to that run and forgo some layers in the process. It was nice to be out on the roads again after five days away.

Why I skipped my workout

I work for a company that virtually shuts down between Christmas and New Year's day. Business still goes on during that time but many people take "Dark Week" for vacation. I've always liked taking that time off, with little going on in the office I can detach fully from work and relax with my family. As it happens, I frequently end up battling a cold - or worse - during that period. I've contracted the flu more than once during the holiday week and last year was the worst ever: severe pneumonia requiring a week's stay in the hospital.

Since that experience I've become more concerned when I begin to feel out of sorts. Last year, during the break, I went from feeling well to going into a zombie-like state in a period of 24 hours. It didn't help that this happened on New Year's day when a visit to my doctor was impractical. Waiting until after the weekend to see my doctor was a terrible decision but a lesson learned. All this is leading up to my rationale for skipping today's run. I felt okay but was a little more tired than usual when I got up. I had laid out clothes for a treadmill run but I decided to forgo exercise and take the extra time to rest. I have a long and busy day today and I thought (and still think) it was the right way to go. It should warm up slightly from now through the weekend so I'll feel better about running outside on those days. Nine days until I start my end-of year vacation. I'm doing what I can to avoid a repeat of  last year's experience.

Given a choice, I'll take the elliptical

Today's workout (elliptical): 25 minutes

The weather has not been ideal for outdoor activities. On Sunday I ran indoors because of the pouring rain and high winds. Last night they were predicting morning temperatures in the teens so I laid out indoor workout clothes. I figured that I'd decide whether to run on the treadmill or use the elliptical when I got up. When I went down for my coffee this morning I opened the shade and saw that the neighborhood was blanketed in snow. Good call on an indoor workout last night.

Not surprisingly, I chose the elliptical this morning instead of the treadmill. Sunday's 30 minutes of unhappiness made it an easy decision. The session went by in a flash and I couldn't believe it when I looked at the display and saw I'd passed the 20 minute mark. I stepped it up for the last five minutes and finished hot, sweaty and satisfied that I worked as hard as I would have on the treadmill. It's supposed to be frigid through tomorrow morning so if the roads are icy on Wednesday I guess I'll need to face the treadmill once again. Fingers crossed for a heat wave.

The day after cure

This morning my calves and hamstrings were feeling far better than I'd expected. Usually after a 10K race or a long distance run I feel pronounced soreness in my legs on the second day after the activity. I did a couple of things that may have helped the situation. First, I wore my calf compression sleeves all afternoon after my 10 mile run. Studies that prove better performance using compression gear are inconclusive but there is strong evidence that compression will help recovery. The second thing I did to help my recovery was to run a short distance the next day, at a moderate pace. I usually rest the day after my week's longest run or after a race. Running three miles yesterday may have proven therapeutic by gently re-engaging my calves, hamstrings and quads. I was glad for the opportunity to rest this morning and pleased that I wasn't wasn't dealing with muscle pain or stiffness like I'd expected. I guess a little prevention does yield some cure.

The power of negative thinking

Today's run (treadmill): 3 miles

The rain was coming down hard while I debated whether to run or rest today. I put in a good workout on Saturday and could have legitimately skipped today's workout, especially with the weather we were having. I figured the rain and strong winds would continue throughout the day and before lunch I'd made up my mind to run three miles on the treadmill. I figured it would be easy to cover a few slow miles, less than a third of the distance that I'd run the day before.

There's something about the treadmill that brings out the worst in me as a runner. I had the TV on with an NFL pre-game show, figuring the action might provide some distraction from the tedious process of running about 30 minutes while going nowhere. Almost from the start, the activity felt difficult. I  had a bad attitude about the process and as I grew warmer my mood grew worse. At the 20 minute mark I was self-negotiating a shorter span but once I was within the last mile of my distance goal I sped up the belt and got it done. I ended up running about 28 minutes and disliked every one.

Later in the afternoon I went out for an errand and the skies had cleared. The wind was gone and the temperature was a balmy 54 degrees. I would have loved to do my recovery run under those conditions but my running was done for the day. I was pleased that I got in a hard workout and could now relax for the rest of the day. My dislike of the treadmill drove me to run faster than I would have had I done my run outdoors. I guess thinking negatively can sometimes yield positive results.

Double digit run - a new personal distance record

Today's run (Bethpage State Park) 10.2 miles

The weather has been freezing this week and Sunday is supposed to be rainy. Although it's a busy Saturday I wanted to make sure that I took advantage of today's weather to get in some base-building distance. I briefly considered lots of loops around the neighborhood before heading to Bethpage State Park to run the bike trail. I've been wanting to break my distance record for a contiguous run (8.5 miles) and most miles in a day (9).  Bethpage was a better place to try that.

It was a chilly 29 degrees at 8:00 AM when I started my run and I was tempted to run at a faster pace than I'd planned.  I intended to run down to the Massapequa Preserve to a spot that I'd measured on Google Earth to be five miles from the trail start at Bethpage. That would allow me to complete an out-and-back total of ten miles. Once I'd passed the first mile I had warmed up enough to be comfortable. I kept my pace moderate to reserve enough energy for the final miles of this rolling course. The first four miles came fairly quickly and before I knew it I was crossing over the Southern State where the Massapequa Preserve starts. I ran that part of the trail until my Garmin chirped 5 miles and I reversed direction for the second half of my run.

There were many runners on the path this morning, lots of high school cross country runners in bunches. I noticed that the quarter mile markings on the path didn't align to my Garmin and after two or three comparisons I realized that my foot pod was off by .08 each mile. Over 10 miles that added up to about .8 miles so I knew I'd need to make that distance up at the end if I wanted to claim a true 10. By mile eight I was really feeling the workout. I had no doubt of the outcome but I was dreading the big hill at the end. I got up the hill in better shape than I'd expected and I finished the run with a few long loops around the lot that brought me confidently past the 10 mile mark. Just for good measure (pardon the pun) I ran until the Garmin read 11 miles, but I'm considering today's distance to officially total 10.2 miles.

A full day for both mind and body

I was wiped out after that run but today's schedule had little downtime. My wife, kids and I spent the middle of the day at the Cold Spring Harbor DNA Learning Center where we attended a class on the sense of smell. My son attended camp there this summer and we all had a great time. I'm thinking I'll sleep well tonight. So now that I'm in double digits for my personal distance record, maybe a half marathon isn't such an aspirational goal.

That runner vs. jogger thing

Today's workout (elliptical): 25 minutes

This morning Mark Remy posted a piece on Runner's World about how media covers runners as crime victims or crime discoverers. The key point he makes is that newspapers usually refer to these recreational runners as "joggers" and this insults many runners. Before I stopped posting my daily blog on Runner's World last spring I would occasionally write pieces that I knew would generate lots of comments. The two subjects that I could count on for reaction were treadmill running (love it/hate it) and the terms "jogger" vs. "runner."

I'll admit that I prefer not to be called a jogger. The term seems to diminish the athleticism of the sport. When people call runners "joggers" I assume it's because they know little about running. For me the term jogger evokes a mental picture of an overweight, velour suited, slow moving person wearing tennis shoes and carrying a latte. It's a true cliche and if I wasn't so biased I might concede that it's far better to be that jogger than a person who sits on the sofa all day. Still, I don't want to be that jogger and I don't want anyone to think I'm that jogger.

One of  those commenting on Remy's article suggested that a 9:00 pace is the demarcation point between running and jogging. If that's the case, it appears that I often jog without realizing it. It's just a word but it does seem to generate reaction. Next time I'm attacking the rocky slopes and vertical drops at Stillwell Woods at a 9:50 pace I'll take solace in the fact that it's really just jogging.

23 degrees in the shade

Suddenly it's freezing and at 4:00 AM it's really really freezing. I anticipated those conditions last night and selected the following for this morning's run:

- Wool running socks
- Compression sleeves (ankle to knee)
- Light weight compression shorts
- Mid-weight compression pants
- Long sleeve running shirt
- Short sleeve running shirt
- Winter weight half zip
- Heavy polypropylene running hat
- Running mittens

It may seem like overkill but when I switched on the local news they were reporting temperatures in the low 20's, not counting wind chill. I briefly considered the treadmill but decided that I'd rather have a freezing run than a tedious workout. I set out at an easier pace than yesterday but my many layers allowed me to warm up relatively quickly. Like yesterday, I was pleased with my form and mechanics and I increased my pace as I moved through the run. Between a slower start and a faster finish I averaged 9:16. Much better than the 9:30-9:45 malaise I'd been experiencing over the last few weeks, but after yesterday's 8:44 run I suffered for the difference. I'm still happy with the way I ran and my recent 10K's have convinced me that I can run at slower paces on training runs and still perform well on race day. I have no races on the calendar for the remainder of the year so, for now, I'm going to focus on running for fun, regardless of performance..

Brisk weather, brisker run

Today's run (street) 2.7 miles

Earlier this week I traded Turkey Trot experiences with my friend CK. He runs the same Thanksgiving day five mile race every year and tries to beat the neighborhood "kids" who are now in their 20's. CK ran that hilly course in 8:20 this year, slower than he'd hoped. I was happy to tell him that I PR'd on the 10K distance and paced under 9:00 per mile. CK said wanted to break eight minutes on his race and I started thinking about what it would have taken for me to do that at Long Beach. For a 10K race (6.2 miles), using my 55:10 time as a benchmark, I would have had to run every mile one minute faster than I did to hit 7:59. Given the difficulty in achieving 8:53 overall, that's a significant challenge. Perhaps breaking 8:40 would be a better target.

This morning I went out with no plans to run fast but when I hit the street everything was working for me. Almost everything, actually, the winds were stiff coming from the north and though I'd dressed for cold the chill and force were a factor. Still, I felt strong and my energy level was greater than it had been in a while. I didn't pay attention to my speed even as I passed the first mile. It wasn't until I passed mile two so quickly that I realized I was pacing far better than usual. I continued to run hard until I reached home and checked the Garmin's readout. Gmaps confirmed the pace: 8:44 per mile. This was the fastest run I've done in a long time. In fact I'll need to look at Garmin Connect to see how long it's been since I've averaged that pace. I don't know how I'll do tomorrow but today I feel good about my abilty to run in the 8:00 range.

Back on the X1

Today's workout (elliptical): 26 minutes

Despite my bravado about running in the coldest weather I couldn't face the below 20 degree wind chills this morning. It's been at least two weeks since my last elliptical session so I decided to defy convention and use the machine on a scheduled running day. I always go into these sessions thinking I'm due for an easier workout than I'd experienced with an equivalently timed run. By the end I felt like the elliptical matches or even surpasses any run that I do at a moderate pace. The elliptical was a nice change from running and I appreciated a few moments when I listened to music while I worked out, free of any ear buds and free to close my eyes without disastrous results. I'll brave the cold tomorrow for a run and gear up accordingly. I'm hopeful that it will be less windy on Wednesday. Today the elliptical provided just the right workout, all things considered.

Seven the hard way at Stillwell

Today's run (Stillwell Woods) 7.2 miles

Due to tight schedules around yesterday's party I had to keep my run fairly short. Today I considered a trip to Bethpage to attempt a long run on the bike trail. The temperature was in the low 20's with the wind chill so I decided instead to head to Stillwell Woods. I figured that the woods would cut the wind and provide better running conditions than Bethpage. Plus Stillwell is closer and I get in for free.

I parked close to Southwoods Road, purposely locating my car as far from the trail head as I could. I figured I'd add some extra distance by running the quarter mile road along the way to the woods. I felt strong winds at my back and looked forward to warming up further as I ran. I followed my usual loops through Stillwell. After two years I know some trails well enough to run with confidence. That's what I thought anyway. I was moving along, feeling good, and after four miles I varied my route and cut through the southern part of the woods that led me back to the main trail. At that point I was feeling like I'd mastered the geography of Stillwell and despite choosing paths that had many gradual inclines I felt strong. I decided to run for a couple more miles and restarted my usual loop, but at the six mile point I found my way into unfamiliar territory. With only the sun to guide me I followed trails that I thought would bring me back to my starting point.

It may have been the slight anxiety that comes from being lost or the fact that I encountered some steeper rises but I began to feel tired and frustrated by the lack of directional context. Maintaining my sun-based navigation method I eventually came to a path that I recognized and I followed it west until I reached the playing fields at Stillwell.  From there I ran straight across in a beeline to my car. The freezing winds hitting me head-on were brutal and that last quarter mile seemed to take a very long time. I quickly got into my car and downed an electrolyte drink, sweating and freezing at the same time. I was happy to have covered over 7 miles today, bringing my weekend total to almost 12. I guess I'll have to wait another day to run 10. Seven in the woods was plenty hard today.

First run, then party

Today's run (mixed surfaces): 4.25 miles

It had been a very busy work week and it seemed to take a long time for the weekend to arrive. Today is also a busy day and it's going to get busier. We're hosting our annual holiday party that will start in the early afternoon. Final preparations are going on although most things are done. Happily, my wife doesn't leave too much for the last minute.  I took the opportunity to go out for a four mile run around the neighborhood this morning before I prepared for the day. I began by heading north and following the perimeter road that runs west. A good part of that road is downhill but most of the benefit that's gained through gravity was countered by stiff wins blowing east. After about a mile I headed south along another busy road whose sidewalks are covered with layers of dried leaves. I normally enjoy running on this type of surface because it's softer than pavement but the depth of leaves made the terrain unstable and I was concerned about slipping. I ran slowly and carefully through this stretch.

I turned into the neighborhood at the south end and began to follow most of my usual roads. At the 20 minute mark I looked at the Garmin and saw that I was running at about 9:55 per mile. I figured out later that the calibration on the foot-pod was off and I was actually running faster but my reaction was to pick up my speed for the second two miles. I ended up with an overall pace of 9:40.  I thought that was okay considering my slow start and the slower speed I maintained when running on the leafy sections. Today's run felt good and I know I could have gone on for a lot longer but I'm on a schedule today. Pretty soon our guests will be arriving.  If all stays on plan I'll get out for a true long run on Sunday.

What's behind a default running pace?

Today's run (street) 2.5 miles

Paces are a funny thing. I often find it difficult to gauge my speed as I run. There's a default pace that I maintain when I'm not thinking about performance. That's usually my starting point for taking it up a notch in a tempo run or slowing down to conserve energy on a longer run. I'm still not sure why my stride and cadence always seem to lock in around 9:30 per mile. Why not 9:00 or 8:30? When I run I sometimes imagine that I'm in a race with other runners. I do this because in races my pace usually drops into the 8:00 range. The theory is good but the practice is usually unsuccessful. Just imagining competition doesn't seem to help my performance. I'm sure there's much more to it than simply having others (real or imagined) by your side.

This morning I took off on a very cold morning with no regard to my speed. When my Garmin chirped at the first mile I looked at the watch to see that I'd paced it at 10:06. This was a surprise and even a shock because I'd felt like I was moving faster than that. I picked things up and by the 1.5 mile mark I was running closer to 9:40 per mile. Still not fast but definitely faster. I wasn't thinking about my speed but I was concentrating on where my feet were landing. My average cadence has increased about 3% since last year which I thought should yield faster paces overall.

I think my focus on mid-foot landing might actually be preventing progress on speed because, while my steps per minute may have increased, my stride length has probably decreased. I'm okay with that because as I build my base I'm expecting to continue increasing cadence to the point where my speed does increase. Since I can rarely tell how fast I'm actually running I should probably look more often at my watch to see how I'm performing. I've always resisted that because I don't like the pressure to maintain a specific speed. I guess I need to decide what's most important.

The important thing is that I ran

Today's run (street): 2.35 miles

One interesting thing about running at 4:00 AM is how the workout connects to the day ahead. The run itself can determine what type of day I'll have. A particularly good performance or a positive experience can carry far into the day. Regardless of how I've run, whenever I return to my driveway I always think "If nothing else, at least I accomplished this today." My wife shares the same perspective about her daily treadmill runs. Besides the convenience of getting it out of the way early, morning runs provide a great platform for managing whatever comes later in the day.

This morning's run was not remarkable in any way although it felt tougher than some. My energy band is highest before noon but at 4:00 AM it's sometimes a case of the spirit being willing but the flesh remaining weak. After the transition to aerobic breathing I got into rhythm but it wasn't one of my stronger efforts. The local weather report said 39 degrees but it felt colder, even with two layers of running shirts. I tracked a somewhat random course and made it back to the house close to schedule despite starting a couple of minutes later than planned. I'm glad to get that run in since I decided to take a day off from running (and blogging) on Wednesday. The weekend is almost here. I may try again to achieve a distance record on one of those days.

Some new perspective on performance goals

Today's run (street): 2.75 miles

I've been thinking about my running focus for 2011 and my goals for next year. I'd like to increase the length of my runs and also work on tactical performance. In terms of distance, I've been averaging between 6 and 7 miles for my weekly "long" runs and in the last month I've done some runs exceeding 8 miles. Lately my weekend distances have been closer to six miles due to my running 10K's twice in November. My hope is to soon cover more distance than that - 9 or 10 miles - as often as I can. The toughest part of that is finding the time to run for 90+ minutes and to find interesting routes that provide enough distance.

In terms of tactical performance, I've thought about the way I've trained over the last month, with easy runs at easy paces preparing for races where I go all-out. It seems to be working. My average training runs have been on the middle and high side of 9:00 per miles but I've managed 9:05 and 8:53 respectively on my recent 10K's. I'd like to continue the easy runs (like this morning's steady run at 9:30/mile) but in place of races (I'm not sure if I'll compete again this year) I might try some "Run as fast as you can for two miles" workouts. Rather than suffering the complexities of speed drills I'm thinking this might accomplish the mission of recruiting fast twitch muscles along with the slow. I'm going to make it a goal to run two miles under 8:00 per mile. That seems like a challenging but viable goal. Right now I'm not sure I can break 8:00 for one mile although my experience at the Long Beach 10K tells me I'm close.

Minimalist running shoes, one year later

Mizuno Wave Universe 3

Around this time last year I was reading about two models of running shoes from Brooks that were due to hit stores in early spring of 2010. These shoes, the Brooks Green Silence and the Adrenalin GTS 10, were interesting to me for different reasons. The Green Silence was the first of many shoes since marketed as "minimally constructed", a niche that was created (or helped along) through the popularity of Christopher McDougall's book "Born to Run." I was intrigued by the concept of running in the mid-foot style and Brooks played up the small difference between the heel and forefoot height of this shoe. The flatter plane facilitates front, rather than heel striking. Brooks also played up the Green Silence's environmental friendliness through its heavy use of recycled materials, soy based dyes and water based adhesives. I was hooked and counted the days until the Green Silence shipped to stores.

Brooks Green Silence

Besides the Green Silence I was also interested in the GTS 10, the successor to the GTS 9's that I had worn and appreciated for their comfort and durability. When I visited Jackrabbit Sports to try the Green Silence I was dissuaded by the salesperson who said they lacked the structure I needed. I was then steered first to the Brooks Ravennas (that I didn't like) and then to the GTS 10's (that I bought). All was well with the GTS 10's until Saucony sent me a pair of Kinvaras. I started off running shorter distances (5 miles or less) with these shoes but slowly worked up to longer length runs. I expected to have soreness due to less cushioning and lack of stability control. However, I've never had a problem with these shoes and they are now my go-to trainers and racing shoes.



NB Minimus



Brooks has just launched the GTS 11's that are supposed to be even better than the 10's but, surprisingly, I'm not that interested. The higher heel of conventionally constructed shoes don't feel as good as they did prior to my running in the Kinvaras. I think that when my Saucony's wear out I'll either replace them with another pair, try the Green Silence or go super minimal with the Mizuno Wave Universe (3.8 oz. per shoe). Saucony just announced the Mirage, sort of a Kinvara for people who need stability and New Balance will soon have the Minimus based on the Vibram Five Fingers. So many choices now. I like this type of problem.



The Saucony Kinvara - my go-to shoe