Today's run (street): 5.2 miles
How cold is cold? 30 degrees? 20? How about 13? That was the temperature that News 12 Long Island had at the bottom of the screen while I dressed for my run this morning. A switch over to channel 4 in NYC showed a significant difference: 28 degrees. I wasn't sure what to believe. I geared up for sub-20 degree weather wearing half compression shorts under compression pants, calf sleeves and four top layers. I wore my warmest fleece hat and my ASICS glove/mittens and thick acrylic socks with my Kinvaras. It felt cold when I stepped outside but not really too uncomfortable. Cold minus wind is usually tenable until you get to the single digits.
I started the run by focusing on a shorter stride that allowed me to maintain a cadence in the high 80's. This did not translate into any great speed but it got me warmed up quickly. About 30 minutes prior to my run I had a Cliff Gel that contained 25mg of caffeine. I have found that consuming a gel 30-45 minutes before a run makes the first mile a little easier. Once I hit my stride (pun intended) I decided to extend my planned route because I was really enjoying the run. I criss-crossed the neighborhood and as I got nearer to the end I was fairly warm. I wished at that point that I'd only worn three top layers. By my last mile I was pleased to note that I had enough energy to maintain a brisk pace. I still feel that my base is not as solid as it was in November when I could manage over 8 miles without a thought. I can do the mileage but my performance tends to degrade around the 6 mile mark.
I have a race coming up in three weeks and though it's only 4 miles I want it to be four fast miles. I have tomorrow and the Monday holiday to get in some distance runs and it would be great to run some trails. This week's snow will prevent that but I'm hoping to get to that soon. It was a good running start for the long weekend. I'm not really sure how cold it was on today's run but I wouldn't mind duplicate conditions tomorrow.
Saturday, January 15, 2011
Friday, January 14, 2011
A compelling reason to run on the treadmill
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| Frigid temperatures on Long Island this morning |
Today's run (treadmill): 2.5 miles
Instead of the street, I ran on the treadmill this morning. I wore my Kinvaras that were a nice change from the Brooks GTS 10s that I've been using outdoors because they do a better job of keeping my feet warm. At this point I'm really convinced that a minimal running shoe is the key to better form. Of course with the chilly winter weather more substantial shoes have a certain appeal. I didn't run too intensely this morning but I brought up my speed after my first mile and bumped up the pace every few minutes from there.
My judgement of treadmill runs follows a different scale than outdoor runs. My starting point when running outside is generally positive and if the run is good things are even more positive. My starting point on the treadmill is the opposite and the best thing I can say about a treadmill workout is that it didn't suck. Today's run didn't suck, so yay! I'm really hoping to get some outdoor running in this weekend. Next week is supposed to be warmer but with rain and even some snow. I'm traveling to a warmer climate mid week so I may get to run outdoors in shorts. That would be a welcome change.
Thursday, January 13, 2011
Anticipating my return to the road
Today's workout (elliptical): 25 minutes
Despite all the snow shoveling from yesterday's storm I felt remarkably free of any aches or pains this morning. I decided to use the elliptical machine today instead of the treadmill and I'm happy that I did. The elliptical provides a decent workout and with impact to the knees and hips it's nice alternative to a run. Plus it's quiet and human powered so I can zone out and not fear that the machine will punish my lack of focus the way the treadmill might.
It's cold this morning and that will continue through tomorrow. I'm resigned to a treadmill workout in Friday and though I don't really like the experience I like the convenience of starting my run so quickly after I get up. Unlike outdoor running that requires lots of layers, reflective vest, headlamp, etc., I throw on shorts, shoes and a shirt and I'm running. I'm hoping to catch a break on the weekend that will allow me to safely run outdoors on Saturday. The cold dry air, snow covered lawns and early winter sunrise make for a satisfying experience. Can't wait to get back outdoors.
Despite all the snow shoveling from yesterday's storm I felt remarkably free of any aches or pains this morning. I decided to use the elliptical machine today instead of the treadmill and I'm happy that I did. The elliptical provides a decent workout and with impact to the knees and hips it's nice alternative to a run. Plus it's quiet and human powered so I can zone out and not fear that the machine will punish my lack of focus the way the treadmill might.
It's cold this morning and that will continue through tomorrow. I'm resigned to a treadmill workout in Friday and though I don't really like the experience I like the convenience of starting my run so quickly after I get up. Unlike outdoor running that requires lots of layers, reflective vest, headlamp, etc., I throw on shorts, shoes and a shirt and I'm running. I'm hoping to catch a break on the weekend that will allow me to safely run outdoors on Saturday. The cold dry air, snow covered lawns and early winter sunrise make for a satisfying experience. Can't wait to get back outdoors.
Wednesday, January 12, 2011
2.75 tons of workout fun
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| It seems much heavier once you do the math |
I didn't do a formal workout today but worked hard to clear the snow from my driveway no less than three times. I decided to estimate the amount of snow I moved off the driveway and street, basing my calculation on the dimensions of my driveway, the height of the snow and the weight of water: 7.48 gallons per cubic foot. Compensating for the snow moved by my wife and factoring in the heavier density snow piled high at the end by the snowplows (three times!) I came up with the above number. As impressive as it sounds, most of my technique involves pushing rather than lifting snow and I barely work up a sweat even after 90 minutes. But work is work and we did work.
Speaking of work I ended up staying home and working out of my guest/exercise room/home office using all the tools available to the 2011 business person including laptop, iPad, iPhone, VPN, IM and Webex. It was a very productive day and I thought I might work in a treadmill run or an elliptical session but I found myself without the time to do it. The town did a good job of clearing the streets but they are still too snowy and icy for an early morning run on Thursday. I'm planning to use the elliptical in the morning unless I feel more like running. In that case it's back to the treadmill and hopefully no more shoveling.
Tuesday, January 11, 2011
Last outside run before the blizzard
Today's run (street): 2.6 miles
Snow is coming. We're not sure how much we'll get but estimates for my area are in the 8"-12" range. I like snow but I don't like the commuting problems that come along with major storms. My other issue is that snowstorms make the roads and trails impassible and that forces me to run indoors. On the bright side, I can look out the window and watch the snowy scene as I run on the treadmill.
Knowing that tomorrow's run will likely be indoors, I made sure I got outside this morning. At 3:50 AM the temperatures are usually at their lowest point of the day and I'm often tempted to overdress to prevent the initial shock of transitioning from 68 degrees in the house to 20 degrees outside. I got it right this morning and went out feeling cold, but comfortable, starting slower than normal but picking up the pace by the minute. Unlike Sunday I remembered to start the Garmin and had even adjusted the calibration on the foot pod before my run. After reaching what I was sure was a mile I glanced at the watch that only showed .91 miles and that surprised me. I later mapped my route on Gmaps to see that even after the calibration adjustment I had covered 5% more distance than the Garmin recorded. I was actually happy to see that because it meant my overall pace was in line with the way I felt while running.
Today's run actually felt very good. I had none of the leg heaviness or low energy response that plagued me on Saturday and at the beginning on my run on Sunday. I'm holding out hope that the snow will wait just long enough to let me get out for another run tomorrow morning. The chance of that happening is low but you never know.
Snow is coming. We're not sure how much we'll get but estimates for my area are in the 8"-12" range. I like snow but I don't like the commuting problems that come along with major storms. My other issue is that snowstorms make the roads and trails impassible and that forces me to run indoors. On the bright side, I can look out the window and watch the snowy scene as I run on the treadmill.
Knowing that tomorrow's run will likely be indoors, I made sure I got outside this morning. At 3:50 AM the temperatures are usually at their lowest point of the day and I'm often tempted to overdress to prevent the initial shock of transitioning from 68 degrees in the house to 20 degrees outside. I got it right this morning and went out feeling cold, but comfortable, starting slower than normal but picking up the pace by the minute. Unlike Sunday I remembered to start the Garmin and had even adjusted the calibration on the foot pod before my run. After reaching what I was sure was a mile I glanced at the watch that only showed .91 miles and that surprised me. I later mapped my route on Gmaps to see that even after the calibration adjustment I had covered 5% more distance than the Garmin recorded. I was actually happy to see that because it meant my overall pace was in line with the way I felt while running.
Today's run actually felt very good. I had none of the leg heaviness or low energy response that plagued me on Saturday and at the beginning on my run on Sunday. I'm holding out hope that the snow will wait just long enough to let me get out for another run tomorrow morning. The chance of that happening is low but you never know.
Monday, January 10, 2011
Running off the grid
Yesterday's run (street): 4.6 miles
It was a surprisingly busy weekend, especially on Sunday. I didn't have time to post but I was able to work in a morning run. After Saturday's unusually tough four miles I'd hoped Sunday's would be better. It's been cold since the turn of the year and yesterday morning the temperatures were in the mid 20's with wind chills making it feel like the teens. I've learned that until the temperature approaches 10 degrees that smart layering will hold off the cold long enough to to keep things tolerable until my body warms up from the run.
I thought yesterday's run would be a repeat of Saturday's. My legs felt a bit stiff over the first mile and I anticipated that things would go from bad to worse. With nothing to lose, I decided to pick up the pace to see if it would make a difference. That actually helped a lot and my stride began to feel more natural. I took a different route than normal so after running a while without hearing the chirp of my Garmin I looked at the watch to see that I'd never turned on the foot pod. I fortunately remembered my start time and paid attention to my finish time and after Gmapping the route I figured out my approximate pace. In the past I would have been upset to have run without capturing the metrics on the Garmin but once I realized I was untethered I actually felt very free during the run.
Neither run this weekend was very long but at least yesterday's turned out satisfying. With more snow on the way I'm thinking that I'll probably be constrained to the treadmill and elliptical this week.
It was a surprisingly busy weekend, especially on Sunday. I didn't have time to post but I was able to work in a morning run. After Saturday's unusually tough four miles I'd hoped Sunday's would be better. It's been cold since the turn of the year and yesterday morning the temperatures were in the mid 20's with wind chills making it feel like the teens. I've learned that until the temperature approaches 10 degrees that smart layering will hold off the cold long enough to to keep things tolerable until my body warms up from the run.
I thought yesterday's run would be a repeat of Saturday's. My legs felt a bit stiff over the first mile and I anticipated that things would go from bad to worse. With nothing to lose, I decided to pick up the pace to see if it would make a difference. That actually helped a lot and my stride began to feel more natural. I took a different route than normal so after running a while without hearing the chirp of my Garmin I looked at the watch to see that I'd never turned on the foot pod. I fortunately remembered my start time and paid attention to my finish time and after Gmapping the route I figured out my approximate pace. In the past I would have been upset to have run without capturing the metrics on the Garmin but once I realized I was untethered I actually felt very free during the run.
Neither run this weekend was very long but at least yesterday's turned out satisfying. With more snow on the way I'm thinking that I'll probably be constrained to the treadmill and elliptical this week.
Saturday, January 8, 2011
Tough going on snowy roads
Today's run (street): 4.1 miles
With all the attention that I've been giving to running a half marathon you'd think I'd been working hard to build up my base mileage. Between August and November I was doing a good job of mixing distance runs into my weekly training schedule and I credit that work to achieving consecutive PR's on my last two 10K's. I had a few high mileage weeks between Thanksgiving and early December but since my 10.2 mile run at Bethpage on 12/11 I've only done one run that exceeded 6 miles. I can blame that (somewhat) on feeling under the weather mid December after my flu shot and then dealing with actual weather obstacles (snow) between Christmas and New Year. The snow prevented easy access to higher distance locations like Bethpage and Stillwell on the weekends.
I went out this morning with the intention of covering 3-5 miles. After yesterdays snowfall the streets are fairly clear for cars but it's still somewhat icy for foot traffic. I figured I could run safely without a sidewalk escape path if I was extra vigilant and I had no issues with the local traffic today. It was 25 degrees outside when I started my run and I dressed appropriately. I took the first mile slow, partially because I didn't feel that energetic and partially due to the icy, snowy layer underfoot. I think that the constant but slight adjustments for balance tired me out quicker than I'd expected. I found a pace that I could sustain without too much trouble and after winding through a number of streets I reached my house after covering 4.1 miles.
It was one of the toughest 4 mile runs I can recall, far more taxing than some I've done at twice the distance. I hope the temperature rises above the freezing mark and melts the ice enough to make tomorrow's run a little more stable. Of course we're hearing about more snow tonight so I may end up working out indoors on Sunday. I'm really hoping that won't be the case.
With all the attention that I've been giving to running a half marathon you'd think I'd been working hard to build up my base mileage. Between August and November I was doing a good job of mixing distance runs into my weekly training schedule and I credit that work to achieving consecutive PR's on my last two 10K's. I had a few high mileage weeks between Thanksgiving and early December but since my 10.2 mile run at Bethpage on 12/11 I've only done one run that exceeded 6 miles. I can blame that (somewhat) on feeling under the weather mid December after my flu shot and then dealing with actual weather obstacles (snow) between Christmas and New Year. The snow prevented easy access to higher distance locations like Bethpage and Stillwell on the weekends.
I went out this morning with the intention of covering 3-5 miles. After yesterdays snowfall the streets are fairly clear for cars but it's still somewhat icy for foot traffic. I figured I could run safely without a sidewalk escape path if I was extra vigilant and I had no issues with the local traffic today. It was 25 degrees outside when I started my run and I dressed appropriately. I took the first mile slow, partially because I didn't feel that energetic and partially due to the icy, snowy layer underfoot. I think that the constant but slight adjustments for balance tired me out quicker than I'd expected. I found a pace that I could sustain without too much trouble and after winding through a number of streets I reached my house after covering 4.1 miles.
It was one of the toughest 4 mile runs I can recall, far more taxing than some I've done at twice the distance. I hope the temperature rises above the freezing mark and melts the ice enough to make tomorrow's run a little more stable. Of course we're hearing about more snow tonight so I may end up working out indoors on Sunday. I'm really hoping that won't be the case.
Friday, January 7, 2011
A snowy day and a Snowflake Race
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| Snowy dusting of the holiday display outside my window |
Last year I got off to a late start for racing but still managed to get in eight races between March and November. Since I'm (thankfully) not forced into a running moratorium like last year, I'm targeting my first race of 2011 for February. It's a 4 mile run in Long Beach, the same location where I ran the 10K Turkey Trot in November. This event, dubbed the "Snowflake Race", is shorter than that but, like the 10K, part of the race is along the boardwalk. My friend and running partner Steve is also signed up. It's his first race and I have the feeling he'll be going all out. I've only run one prior 4 mile race, the 2009 Marcie Mazzola Memorial (now a 5K), so I will have a chance for a new PR. Maybe I'll use Steve as a chase rabbit.
This morning I used the treadmill again although the streets are still clear. There were some reports that today's snow would start early so last night I decided to prepare for an indoor workout. There's never much to tell about running on the treadmill. I've already complained about my dislike for the machine (nothing personal Sole F63, I abhor all treadmills) and today was no different. The positives are that I get a great workout because it's just so hard for me to run this way and it's also a good way of practicing patience.
Unlike road or trail running, treadmills provide no visual acknowledgement of progress except for the little track diagram on the display. I've got fairly good at switching my mind to a zen/alpha state that helps me get through the bulk of these runs. Of course I still need to watch my step because a treadmill can be dangerous to those who fail to pay attention. For me, the best part of a road run is usually experienced during the run itself but the best part of a treadmill run is when I finish.
Thursday, January 6, 2011
Half marathon: get with the program already
I've been reading an article in the January issue of Runner's World that focuses on the Hansons-Brooks Distance Project. This project is actually an Olympic training program created by two brothers who have partnered with Brooks running to help train runners of all types. Or as they say "Elites to mid-packers." Being a solid mid-pack finisher in most of my races I was naturally intrigued. I'm not particularly interested in most training programs and methods because they are so structured. One reason that I like running is the freedom that it provides. I like that I can make "in the moment" decisions about how I'm going to approach a run: fast, slow, long, short, with hills, trails, etc.
The reason I might consider following a structured program relates to my goal of running a half marathon this year. I've managed to self-train adequately for races up to 10K but I think I may need some further guidance when taking on over double that distance. My friend FS followed Hal Higdon's marathon training program and was pleased with the results. Higdon also has a half marathon program so I will consider that as well. What struck me about the Hansons-Brooks method was the focus on quality miles rather than pure volume. They are also strong advocates of training in groups. Since I am so constrained in terms of time for training I need to find a way to be ready on race day after having, at best, 25 mile weeks. I'm still not sure that I have the desire (and discipline) to follow a formal program. Perhaps a hybrid approach will work. Of course I still need to find a half marathon to run before I start any structured training.
Wednesday, January 5, 2011
The right decision was to run
Today's run (street): 2.5 miles
The great debate raged on this morning as I poured my coffee before heading back upstairs to change for my run. I've had trouble with my sleeping patterns this week and woke up feeling too tired to run today. But feeling tired is only one factor in my decision to take an ad hoc rest day. At 3:50 I was undecided and at 3:55 I was sure that the benefits of resting another 45 minutes were greater than the benefits of a marginal run. By 3:58 I'd decided that a run was the better choice and quickly dressed before the devil on my other shoulder talked me out of it.
As a compromise to the way I felt I began at a deliberate pace and picked it up after about a mile. It was cold this morning and even though I wore two substantial layers I still felt a chill in my upper body. My faster second half of the run helped to warm me and by the end I was sweating. My splits were almost a minute apart with my second 1.25 mile paced around 9:10. I was glad that reason (and guilt) drove me outside for today's run. I am definitely in need of better sleep but I'm feeling fine two hours later so no harm done this morning.
The great debate raged on this morning as I poured my coffee before heading back upstairs to change for my run. I've had trouble with my sleeping patterns this week and woke up feeling too tired to run today. But feeling tired is only one factor in my decision to take an ad hoc rest day. At 3:50 I was undecided and at 3:55 I was sure that the benefits of resting another 45 minutes were greater than the benefits of a marginal run. By 3:58 I'd decided that a run was the better choice and quickly dressed before the devil on my other shoulder talked me out of it.
As a compromise to the way I felt I began at a deliberate pace and picked it up after about a mile. It was cold this morning and even though I wore two substantial layers I still felt a chill in my upper body. My faster second half of the run helped to warm me and by the end I was sweating. My splits were almost a minute apart with my second 1.25 mile paced around 9:10. I was glad that reason (and guilt) drove me outside for today's run. I am definitely in need of better sleep but I'm feeling fine two hours later so no harm done this morning.
Tuesday, January 4, 2011
Saving time via the treadmill
Today's run (treadmill): 2.41 miles
I have a tight schedule this morning so I decided to run on the treadmill to save some prep time. Instead of putting on multiple layers, a headlamp, reflective vest, hat and other items I geared up with just a shirt, shorts and shoes. I've been a little tired since coming back to work this week and I think it's mainly due to rising again before 4:00 AM. This has been hard after "sleeping in" until 5:30 while I was on vacation. I needed to get finished with my run before 4:30 AM today so I got up to speed quickly on the F63 and kept a moderate pace that felt challengingly brisk.
Treadmill workouts are far different than outdoor runs for me. Treadmill runs are endured while outside runs are enjoyed. I usually spend my first four or five minutes on the treadmill telling myself "I can't do this" before I settle into the grim task of completing my planned time. It was hot and I was sweating but miraculously the timer passed 20 minutes and a ran a few more before finishing on schedule. If nothing else, today's treadmill run will make me appreciate tomorrow morning's street run all the more.
I have a tight schedule this morning so I decided to run on the treadmill to save some prep time. Instead of putting on multiple layers, a headlamp, reflective vest, hat and other items I geared up with just a shirt, shorts and shoes. I've been a little tired since coming back to work this week and I think it's mainly due to rising again before 4:00 AM. This has been hard after "sleeping in" until 5:30 while I was on vacation. I needed to get finished with my run before 4:30 AM today so I got up to speed quickly on the F63 and kept a moderate pace that felt challengingly brisk.
Treadmill workouts are far different than outdoor runs for me. Treadmill runs are endured while outside runs are enjoyed. I usually spend my first four or five minutes on the treadmill telling myself "I can't do this" before I settle into the grim task of completing my planned time. It was hot and I was sweating but miraculously the timer passed 20 minutes and a ran a few more before finishing on schedule. If nothing else, today's treadmill run will make me appreciate tomorrow morning's street run all the more.
Monday, January 3, 2011
2010 goals scored
It's time to start thinking about the year ahead in terms of running goals. A quick review of my 2010 goals shows that I hit most but not all. Here's my take in terms of percentage achieved:
1. Fully transition to mid/front foot running style.
Score: 85% - Mostly successful but not complete. I do much better when I run in the Kinvaras
2. Raise at least $200 for charitable causes by donating $5 per race mile.
Score: 100% - Running donations were close to $300
3. PR in a race - preferably in a longer distance than 5K.
Score: 100% - Two 10K PR's in consecutive weeks!
4. Run trails at three or more NY state parks that I have yet to visit.
Score: 66% - Muttontown Preserve and Eisenhower Park. This should have been an easy one but I never got around to running at Caleb Smith as planned.
5. Run a continuous 10 mile route under 9:30/mile.
Score: 75% - Exceeded the distance (10.2 miles) but not the pace.
6. Participate in at least 5 races.
Score: 100% - Ran eight (7 competitively).
7. Finish the year as excited about running as I am right now.
Score: 100% - If anything I'm more engaged than when this goal was set.
I'll be posting 2011 goals soon!
1. Fully transition to mid/front foot running style.
Score: 85% - Mostly successful but not complete. I do much better when I run in the Kinvaras
2. Raise at least $200 for charitable causes by donating $5 per race mile.
Score: 100% - Running donations were close to $300
3. PR in a race - preferably in a longer distance than 5K.
Score: 100% - Two 10K PR's in consecutive weeks!
4. Run trails at three or more NY state parks that I have yet to visit.
Score: 66% - Muttontown Preserve and Eisenhower Park. This should have been an easy one but I never got around to running at Caleb Smith as planned.
5. Run a continuous 10 mile route under 9:30/mile.
Score: 75% - Exceeded the distance (10.2 miles) but not the pace.
6. Participate in at least 5 races.
Score: 100% - Ran eight (7 competitively).
7. Finish the year as excited about running as I am right now.
Score: 100% - If anything I'm more engaged than when this goal was set.
I'll be posting 2011 goals soon!
Sunday, January 2, 2011
Foggy puppet-footed New Year's run
Today's run (street): 5.6 miles
Perhaps I should explain the title to this post. After taking Saturday (New Year's Day) to rest, I thought I'd make my 2011 debut at Stillwell Woods. In the past I've run Stillwell after a snowstorm and discovered that much of it was runnable as long as I wore the right shoes. I planned to wear my Helly Hansons that make short work of rough surfaces and packed snow. I got up early and waited for the sun to rise before heading out. When it became light enough to see the streets I noticed a heavy fog enveloping my neighborhood. The surreal view of the roads, combined with mid-40 degree temperatures, made me change my mind about Stillwell. I decided instead to run on the local roads.
That explains the foggy in the title. The puppet footed running relates to the mid-foot style of landing that I've followed as much as possible when I run. I still have trouble consistently landing either mid or front footed and I need to think about ways to make my feet fall forward more naturally. A technique that I've adopted is what I think of as "puppet feet." Just like the way the feet of a marionette seem to drop when the figure is "walking", I think about bringing up my knees and let my feet fall. I'll usually land mid-foot and I can do this at a fairly brisk cadence (85-88 SPM). This technique also works well for me on inclines and small hills.
I ended up running a very pleasant 5.6 miles, enjoying a different view of my neighborhood and feeling good about my first run of the new year. Tomorrow I'll return to the office and the work week routine: 4:00 AM runs, the commuter train, schedules, meetings and earlier bedtimes. My kids return to school from holiday break on Monday as well so we're dedicating the rest of today to doing some fun stuff. The first run in the new year is completed and I enjoyed it completely. Happy running to everyone in 2011!
Saturday, January 1, 2011
Happy 2011!
Happy New Year! For no particular reason I chose not to run today. I was caught up in New Year's activities this morning that carried into the afternoon. By the time I was ready to run I'd decided to forgo my workout. I'll defer my first run of 2011 to tomorrow morning.
Ideally the paths at Stillwell will be runnable on Sunday. I've been happy for the opportunity to run outside this week a couple of times but the snow has limited me to my main neighborhood. It's wonderful to have local streets that are safe for running but following the same course does get tedious. I wish there were web cams at Stillwell and Bethpage (and Belmont Lake for that matter) that showed conditions in real time. That would save me a trip if the snow is still too deep for running. I'll probably head to Stillwell first, because it's closest, and check that out. If things don't look good I'll probably return home and have my first run of the year around the neighborhood. Either way it will be a celebration of running in good health in January. I'll never take that for granted again.
Friday, December 31, 2010
2010 run summary
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| 812 miles (average 67.7 miles per month) |
Today's run (street): 4.3 miles
After looking back on 2010's running record I am satisfied with my performance this year. Even though things started slow (pneumonia limited January's mileage to 22% of my monthly average) I still managed to cover over 800 running miles, plus numerous elliptical miles. The histogram above reflects a greater focus on distance starting in August when I was training for the Dirty Sock and Great Cow Harbor 10K's. Despite the rough start I did improve over 2009 in the following areas:
- Average distance per run (+ .48 miles)
- Longest distance run (+ 1.7 miles)
- Average speed per run (+ .2 MPH)
- Average run cadence (+ 2 steps per minute)
- Median distance per run (.45 miles)
I also attained personal bests for a 10K and longest distance covered in a single run (also single day). I'll be posting my 2011 running goals soon and also report on how I did against my 2010 goals.
This morning I went out for my final run of 2010. The temperatures have been rising over the past week and it was about 34 degrees when I stepped outside. I wore the Kinvaras that felt much better than the Karhu's that I ran in yesterday. The better feel of my running shoes combined with the crisp late December air provided an energetic start. I ran an extended version of one of my regular routes and cruised along through the neighborhood without regard to pace. I did a firmware update on my Garmin FR60 this week and haven't adjusted the display to reflect anything but time and distance. It's been fun not knowing until the end how fast I'd run my distance.
The entire run felt effortless and my cadence reflected that, averaging about 85 SPM. I ended up running about 45 seconds per mile faster than yesterday and didn't experience fatigue near the end of my run as I did on Thursday. It was a great run capping off a really good year of running. I'm hoping to do some new things in 2011, such as running a half marathon. For now I'm thankful to look forward to a full month of running in January.
Thursday, December 30, 2010
Running shoes: Less is more (and more are coming soon)
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| An interesting line of minimalist shoes coming soon from Merrell |
Today's run (street): 3.85 miles
I'm really loving the blog Minimalist Running Shoes where they review some of the lesser known brands and models on this eponymous site. Like the shoes they cover, the site is simple, with a handy method of rating the shoes against a number of criteria. I just read about Merrell's upcoming (for 2011) line of "barefoot" running shoes: the Trial, True and Tough Glove models. There are also woman's versions called Pace, Power and Pure. There are many minimalist shoes on the market or coming in 2011 and this conflicts me greatly. I already own seven pairs of running shoes (plus a few pair of retired trainers) and it's hard to justify another purchase.
I've been fortunate to acquire a number of these pairs through the review process so that's another channel to pursue. I love the Saucony Kinvaras that have helped me transition to a more neutral, mid foot, style of running and the smart thing would be to buy another pair after my current ones wear out. However, if I do that I won't have the opportunity to try the Merrell's, the New Balance Minimus, the Brooks Green Silence and a bunch of other minimalist models that sound compelling. Borrowing from that old cliche: so many running shoes, so little time.
This morning I went for my third run with the Karhu Fast 2 Fulcrum Rides. My plan was to go out normally and adjust my pace with the conditions. I started out well and the shoes were fine, although I do wish the differential between the heel and front foot was smaller. The mid-sole is chunky and that helps with impact with a mid-foot strike but I've become used to a lower riding shoe. I ran in my Brooks on the treadmill yesterday and while that has a fairly built up heel, the GTS 10 feels more stable. I enjoyed the run for the first few miles. It helped to be back on the street in the cold (but not frigid) air. I did need to be careful in some spots where snow, ice and slush remained on the road. I stayed hyper alert for cars and trucks on those narrow sections but happily there were no close calls.
By the end of the third mile I began to tire and worried that I may be getting sick. The anniversary of last year's illness and the multiple times I've caught the flu during the last week of the year make me a little paranoid. I finished just shy of four miles. I'm mildly concerned that I've lost a little base conditioning over the last few weeks but I'm certain it's related to other factors. My hope is to do at least one more long distance run before I return to the office next week. In the meantime I've been focusing more on getting in a few extra daily miles during this week.
Wednesday, December 29, 2010
Winterized for outdoor running
Today's run (treadmill): 3 miles
We needed to be out early this morning so I hopped on the treadmill after my wife finished her workout and ran for about 28 minutes. It was a nice run, a little longer than my usual weekday morning workout. Most importantly, it was a good recovery effort after yesterday's double session. The most remarkable thing about today's workout was the relative ease I had getting through the run. I always say that treadmill minutes seem far longer than street or trail minutes. Today I felt great throughout the entire run, starting at a moderate pace and slowing building speed as I went along.
The combination of sun and warming temperatures have cleared a lot of snow from the local roads and I'm hoping that I'll be able to run outside by this weekend. Earlier this week I picked up some acrylic fleece, over-the-ear running hats at a great discount. They will be essential gear on those freezing runs at 4:00 AM between now and March. After inventorying my running stuff yesterday I concluded that I am now fully equipped for the winter. Too bad because I love to buy running gear. On the other hand it's good to know that I'll be well prepared to run this winter, no matter what the conditions bring.
We needed to be out early this morning so I hopped on the treadmill after my wife finished her workout and ran for about 28 minutes. It was a nice run, a little longer than my usual weekday morning workout. Most importantly, it was a good recovery effort after yesterday's double session. The most remarkable thing about today's workout was the relative ease I had getting through the run. I always say that treadmill minutes seem far longer than street or trail minutes. Today I felt great throughout the entire run, starting at a moderate pace and slowing building speed as I went along.
The combination of sun and warming temperatures have cleared a lot of snow from the local roads and I'm hoping that I'll be able to run outside by this weekend. Earlier this week I picked up some acrylic fleece, over-the-ear running hats at a great discount. They will be essential gear on those freezing runs at 4:00 AM between now and March. After inventorying my running stuff yesterday I concluded that I am now fully equipped for the winter. Too bad because I love to buy running gear. On the other hand it's good to know that I'll be well prepared to run this winter, no matter what the conditions bring.
Tuesday, December 28, 2010
Karhu take two: a better experience indoors
Today's workout:
Treadmill run: 3.14 miles
Elliptical: 25 minutes
It's still early in the vacation -- more days to go then have passed. We got out today for the first time since the snowstorm hit and had a great afternoon. This morning I took the time to clean out my running area in the guest room. This involved getting rid of a number of items that had been taking up space in an armoire that serves as the repository for my running gear. This cabinet also contains a large collection of technology supplies that I keep on hand in support of our network and computers. I got rid of many obsolete cables and peripherals and reduced my running shoe collection by targeting my ASICS 1130's for donation. I was able to recover enough space to organize my running shirts, shorts, cold weather gear and socks into different drawers. A much needed exercise completed.
Exercise came in all forms today, before we all headed out I spent close to an hour on an indoor workout, first on the treadmill and then on the elliptical. I wore the Karhu Fast 2's because I wanted to try them under different conditions. I had found the Karhu's to be stiff and in conflict with my form when I wore them for a street run last Friday. Today they felt better and I don't know why. Perhaps it was the treadmill surface versus running on pavement. It may be that I wasn't physically up for the run on Friday and I assumed it was the shoes. On the treadmill the stiffness did not seem noticeable and the shoes seemed to move far better with my foot than they did last time. I focused on landing on my forefoot and the Karhu's didn't impede my form in any way.
I followed the treadmill run with 25 minutes on the elliptical and by the time I finished I felt the way I do after eight miles running on the road. I'm not sure what I'll do tomorrow for a workout. The thought of another treadmill session is unappealing but with all the snow the roads are narrow and the sidewalks are buried. Hopefully we'll see the temperatures rise enough to make the streets runnable. I'm not counting on that, but it would be nice.
Treadmill run: 3.14 miles
Elliptical: 25 minutes
It's still early in the vacation -- more days to go then have passed. We got out today for the first time since the snowstorm hit and had a great afternoon. This morning I took the time to clean out my running area in the guest room. This involved getting rid of a number of items that had been taking up space in an armoire that serves as the repository for my running gear. This cabinet also contains a large collection of technology supplies that I keep on hand in support of our network and computers. I got rid of many obsolete cables and peripherals and reduced my running shoe collection by targeting my ASICS 1130's for donation. I was able to recover enough space to organize my running shirts, shorts, cold weather gear and socks into different drawers. A much needed exercise completed.
Exercise came in all forms today, before we all headed out I spent close to an hour on an indoor workout, first on the treadmill and then on the elliptical. I wore the Karhu Fast 2's because I wanted to try them under different conditions. I had found the Karhu's to be stiff and in conflict with my form when I wore them for a street run last Friday. Today they felt better and I don't know why. Perhaps it was the treadmill surface versus running on pavement. It may be that I wasn't physically up for the run on Friday and I assumed it was the shoes. On the treadmill the stiffness did not seem noticeable and the shoes seemed to move far better with my foot than they did last time. I focused on landing on my forefoot and the Karhu's didn't impede my form in any way.
I followed the treadmill run with 25 minutes on the elliptical and by the time I finished I felt the way I do after eight miles running on the road. I'm not sure what I'll do tomorrow for a workout. The thought of another treadmill session is unappealing but with all the snow the roads are narrow and the sidewalks are buried. Hopefully we'll see the temperatures rise enough to make the streets runnable. I'm not counting on that, but it would be nice.
Monday, December 27, 2010
Two feet of reasons to rest
The snowstorm seems to be winding down and despite almost two feet of accumulation and 40 MPH winds our driveway and walk are mostly clear. My wife and I headed outside around 6:00 AM this morning to deal with the snow that had fallen since we'd finished shoveling last night. With the proper clothing and our coordinated efforts we cleared the grounds in less than an hour. My wife has gone out for a final clean up and as long as the winds don't blow the drifts back onto the driveway we should be in good shape. Temperatures should rise over the next few days and that will help clear the neighborhood roads.
I thought about how fun it would be to drive to Stillwell and run the snowy trails. The canopy probably caught a good amount of snow but the volume is so great that it's probably made most of the trails impassable. Last February we got socked with a big storm just prior to the XTERRA 6K that made the course at Stillwell both slippery and difficult. The spirit of adventure makes a run in the woods compelling, but even with all-wheel drive I don't want to take any chances on the icy roads. So I'm either going to take my usual Monday rest day or do an indoor workout. In addition, I suppose all the shoveling counts for something.
Sunday, December 26, 2010
Pre-blizzard Sunday run
Today's run (street): 4 miles
The snow is starting to come down hard after a period of light flakes. This morning I went to the local market to pick up some necessary items and the supermarket was a madhouse. I was glad I made the effort and now the house is well stocked. We may get 18 inches between today and tomorrow but at least I won't need to deal with the Long Island Railroad's inability to deal with snow in the morning. Plus the shoveling will provide some much needed some upper body exercise.
I was re-reading my posts from a year ago trying to determine when my pneumonia manifested itself. The scary thing is that just a couple of days before I was slammed by illness I had run four good miles at Stillwell. Even so, I feel far better today than I felt a year ago, but the fear of another bout with something looms large. At 9:30 AM the skies were gray but no snow was falling. I figured I should get out for a few miles because it could take days before the roads were clear again. I've experimented with some of the gels from KWL's holiday gift basket and learned that one gel and half a glass of water, consumed 30 minutes before a run, seems to provide a positive result.
I chose a route that is different from what I normally run and ended up covering four miles at a moderate overall pace. I felt like I could go forever during the first three miles but I picked up my speed after that point which took my run from nice-and-easy to semi-brisk. I wore the Kinvaras that reminded me again how perfect a minimalist running shoe can feel. By the time I returned home I was accompanied by lightly falling snow. The kids are out back playing in the already accumulated inches and my wife and I will soon do the first of many driveway shovelings between today and tomorrow. Between that and today's run I may end up with a whole body workout.
 |
| It's only beginning |
I was re-reading my posts from a year ago trying to determine when my pneumonia manifested itself. The scary thing is that just a couple of days before I was slammed by illness I had run four good miles at Stillwell. Even so, I feel far better today than I felt a year ago, but the fear of another bout with something looms large. At 9:30 AM the skies were gray but no snow was falling. I figured I should get out for a few miles because it could take days before the roads were clear again. I've experimented with some of the gels from KWL's holiday gift basket and learned that one gel and half a glass of water, consumed 30 minutes before a run, seems to provide a positive result.
I chose a route that is different from what I normally run and ended up covering four miles at a moderate overall pace. I felt like I could go forever during the first three miles but I picked up my speed after that point which took my run from nice-and-easy to semi-brisk. I wore the Kinvaras that reminded me again how perfect a minimalist running shoe can feel. By the time I returned home I was accompanied by lightly falling snow. The kids are out back playing in the already accumulated inches and my wife and I will soon do the first of many driveway shovelings between today and tomorrow. Between that and today's run I may end up with a whole body workout.
Saturday, December 25, 2010
First run with the Karhu Fast 2's plus a Stillwell holiday run
Yesterday's run (street): 3.5 miles
Today's run (Stillwell Woods): 6.1 miles
Apparently today is some sort of holiday because Stillwell Woods was pretty empty this morning when I arrived for my run. Just a little seasonal humor folks. Merry Christmas to those of you who celebrate and for those of us who don't, enjoy this relaxing day because tomorrow we'll all be shoveling snow.
I've been off work since Thursday afternoon and have been enjoying the time off with my family. Yesterday morning I went out for my first run with the Karhu Fast 2's. Based upon wearing them around the house, I had certain expectations for these shoes. The "Fulcrum" technology is supposed to guide a runner's landing to a spot behind the arch to facilitate forward propulsion. After lacing up the Fast 2's for my run I noticed a big difference in the feel between the front and back. I assumed that was an effect of the fulcrum and I held judgment until I took off.
My immediate reaction was to compare the shoes to the Kinvaras. While the Kinvaras are light and very flexible on toe-off, the Fast 2's are very stiff at the front. Far stiffer than any other shoe I own and I own a lot of running shoes. I tried to stay open minded about this difference and moved along fairly well until I reached a slight downhill section and noticed that the lack of flexibility was causing some misalignment in my stride. As I ran further I felt an unusual amount of strain on the ankle area at the top of my right foot. It was making my leg tired and I had barely covered a mile.
I reached a point in my route where I would run straight for a while so I picked up the pace to see how they felt in a full on run. Despite the Fast 2's promise as a speed and racing shoe I found myself missing the Kinvaras and the Adrenalins, both of which provide a more muscular response to quick turnovers. I plan to take the Fast 2's out a few more times and try them under different conditions before I judge them too harshly. They are high quality shoes and are probably ideal for runners that prefer a stiffer ride.
It seemed like a good idea to run the trails at Stillwell this morning and it turned out great. Despite 25 degree weather it all felt good. I wore my Brooks GTS 10's that I've neglected lately in favor of the Kinvaras. Even though the Adrenalins aren't trail shoes they work well on hard packed, non-technical trails like the ones I ran today. Compared to the Karhu's, the Brooks felt far more natural. I followed a course I knew well, a loop that weaves through numerous sections of the western end of the Woods. Each loop measures about two miles so I ran it three times. I only encountered a couple of mountain bikers today but I did see a surprising number of hikers and a few other runners. I felt great throughout the run and appreciated the short but steamy shower that followed. I hope that everyone is enjoying this holiday as much as I am today.
Today's run (Stillwell Woods): 6.1 miles
Apparently today is some sort of holiday because Stillwell Woods was pretty empty this morning when I arrived for my run. Just a little seasonal humor folks. Merry Christmas to those of you who celebrate and for those of us who don't, enjoy this relaxing day because tomorrow we'll all be shoveling snow.
I've been off work since Thursday afternoon and have been enjoying the time off with my family. Yesterday morning I went out for my first run with the Karhu Fast 2's. Based upon wearing them around the house, I had certain expectations for these shoes. The "Fulcrum" technology is supposed to guide a runner's landing to a spot behind the arch to facilitate forward propulsion. After lacing up the Fast 2's for my run I noticed a big difference in the feel between the front and back. I assumed that was an effect of the fulcrum and I held judgment until I took off.
My immediate reaction was to compare the shoes to the Kinvaras. While the Kinvaras are light and very flexible on toe-off, the Fast 2's are very stiff at the front. Far stiffer than any other shoe I own and I own a lot of running shoes. I tried to stay open minded about this difference and moved along fairly well until I reached a slight downhill section and noticed that the lack of flexibility was causing some misalignment in my stride. As I ran further I felt an unusual amount of strain on the ankle area at the top of my right foot. It was making my leg tired and I had barely covered a mile.
I reached a point in my route where I would run straight for a while so I picked up the pace to see how they felt in a full on run. Despite the Fast 2's promise as a speed and racing shoe I found myself missing the Kinvaras and the Adrenalins, both of which provide a more muscular response to quick turnovers. I plan to take the Fast 2's out a few more times and try them under different conditions before I judge them too harshly. They are high quality shoes and are probably ideal for runners that prefer a stiffer ride.
It seemed like a good idea to run the trails at Stillwell this morning and it turned out great. Despite 25 degree weather it all felt good. I wore my Brooks GTS 10's that I've neglected lately in favor of the Kinvaras. Even though the Adrenalins aren't trail shoes they work well on hard packed, non-technical trails like the ones I ran today. Compared to the Karhu's, the Brooks felt far more natural. I followed a course I knew well, a loop that weaves through numerous sections of the western end of the Woods. Each loop measures about two miles so I ran it three times. I only encountered a couple of mountain bikers today but I did see a surprising number of hikers and a few other runners. I felt great throughout the run and appreciated the short but steamy shower that followed. I hope that everyone is enjoying this holiday as much as I am today.
Friday, December 24, 2010
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.
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.
Thursday, December 23, 2010
Happy Holiday's, my Karhu's have arrived
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| The Karhu Fast 2 Ride even looks fast |
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.
Wednesday, December 22, 2010
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.
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.
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