Today's workout (elliptical): 25 minutes
This has been a strange, long week. I felt ill on Wednesday morning but managed to power through a run. That may have been a mistake. Wednesday was an all day industry meeting that I co-facilitated. From the beginning of the day to the end I suffered a pounding headache and by the time I got home I was ready for bed. Thursday morning I felt just as bad so I stayed home. No workout yesterday, just a lot of sleep.
This morning was far more pleasant and while I still woke up with a slight headache I felt much better overall. I thought a run, even an easy one, might be too much too soon so I settled in with the elliptical for a lower impact workout. That was a great decision that put me back into workout mode and built a good sweat. I finished up strong and energized. The temperatures have risen through this week and should continue to rise throughout the day. I'm wondering if I'll even be able to hit the trails over the weekend. That would be a great end to a difficult week.
Friday, February 18, 2011
Wednesday, February 16, 2011
Getting it done
Today's run (treadmill): 2.5 miles
I didn't have time to run and barely had time to post yesterday so I made sure I got in a run this morning. I was tempted to rest when I got up this morning because I was feeling fatigued and had a sinus headache. Yesterday was a big day at work, as is today, and additional rest would not have been a bad choice. All the same, a dedicated runner runs through minor illness and doesn't let it get the best of them. That's what I told myself as I stepped on the treadmill and hit the start button.
It must have been extraordinarily dry today because once I got up to speed I hit the fan button and received a shock that shut down the treadmill. I managed to bring it back within 30 seconds but it was disconcerting to stop suddenly and the shock I received was no picnic. Once I was into my run I settled in for the duration. It was a very average run from there. Not overly taxing or particularly fast. I ended up taking a couple of aspirin post-run and wished for more time to rest before my shower. The workout did bring back my energy level and I was glad to have done the run. It will be a long day but at least I accomplished something even before the sun came up.
I didn't have time to run and barely had time to post yesterday so I made sure I got in a run this morning. I was tempted to rest when I got up this morning because I was feeling fatigued and had a sinus headache. Yesterday was a big day at work, as is today, and additional rest would not have been a bad choice. All the same, a dedicated runner runs through minor illness and doesn't let it get the best of them. That's what I told myself as I stepped on the treadmill and hit the start button.
It must have been extraordinarily dry today because once I got up to speed I hit the fan button and received a shock that shut down the treadmill. I managed to bring it back within 30 seconds but it was disconcerting to stop suddenly and the shock I received was no picnic. Once I was into my run I settled in for the duration. It was a very average run from there. Not overly taxing or particularly fast. I ended up taking a couple of aspirin post-run and wished for more time to rest before my shower. The workout did bring back my energy level and I was glad to have done the run. It will be a long day but at least I accomplished something even before the sun came up.
Tuesday, February 15, 2011
Crazy Days
This week is a bit intense for me in terms of business schedule. Consequently I'm not able post with regularity but I'll catch up later this week. I had higher hopes than this for my 800th post on the Emerging Runner, but this is it!
Sunday, February 13, 2011
A pace I can live with
Today's run (street): 4.12 miles
Yesterday afternoon I updated the firmware on my Garmin FR60 which reset the watch to its factory settings. I was happy that I had the foresight to upload this week's runs to Garmin Connect before I did the upgrade or they would have been lost to the ages. I restored all the settings and preferences but I neglected to re-pair the watch to the foot pod. When I went out for my run this morning I hit the start button and didn't think much about it. A few minutes into the run I looked at the display and saw it was tracking time but not distance and I realized that I hadn't paired the unit. I figured I'd just Gmap the route I ran and calculate pace later, based on the recorded time.
I recently had a similar experience when I saw that I hadn't started the Garmin after I'd begun to run. I ran most of my route knowing that my speed and distance weren't being captured and that was both annoying and liberating. Today I felt better when I discovered the problem because at least I had captured the run time. I decided to forget about pace, speed, etc., and just ran free for 30-40 minutes. I took it easy because that was what I'd originally intended for this run -- a short version of LSD. About 30 minutes into the run I was feeling like I could run all day and it occurred to me that I should think about a pace that I could maintain comfortably for a half marathon.
Today's pace was 9:53. Not fast but manageable over long distances. It would be good (psychologically) to average below 10 min/mile for the half marathon. The challenge of running a half under two hours is much greater -- I'd need to average 9:09 or better to do that. I'll work on my distance as much as I can from here on. With the temperatures moving toward the 50's I might get the first chance in a while to do a long run at Bethpage next weekend.
Yesterday afternoon I updated the firmware on my Garmin FR60 which reset the watch to its factory settings. I was happy that I had the foresight to upload this week's runs to Garmin Connect before I did the upgrade or they would have been lost to the ages. I restored all the settings and preferences but I neglected to re-pair the watch to the foot pod. When I went out for my run this morning I hit the start button and didn't think much about it. A few minutes into the run I looked at the display and saw it was tracking time but not distance and I realized that I hadn't paired the unit. I figured I'd just Gmap the route I ran and calculate pace later, based on the recorded time.
I recently had a similar experience when I saw that I hadn't started the Garmin after I'd begun to run. I ran most of my route knowing that my speed and distance weren't being captured and that was both annoying and liberating. Today I felt better when I discovered the problem because at least I had captured the run time. I decided to forget about pace, speed, etc., and just ran free for 30-40 minutes. I took it easy because that was what I'd originally intended for this run -- a short version of LSD. About 30 minutes into the run I was feeling like I could run all day and it occurred to me that I should think about a pace that I could maintain comfortably for a half marathon.
Today's pace was 9:53. Not fast but manageable over long distances. It would be good (psychologically) to average below 10 min/mile for the half marathon. The challenge of running a half under two hours is much greater -- I'd need to average 9:09 or better to do that. I'll work on my distance as much as I can from here on. With the temperatures moving toward the 50's I might get the first chance in a while to do a long run at Bethpage next weekend.
Saturday, February 12, 2011
A run that went according to plan
Today's run (street) 5.3 miles
Although we'd been hearing that the temperatures would rise by this weekend it wasn't the case this morning. It was barely 20 degrees at 8:00 AM and the sun was blocked by clouds. I'd dressed for the cold (layered compression pants, warm hat, running gloves) but I only wore a half-zip, with a short sleeved jersey on top because I knew I'd eventually get hot. It was breezy but the winds didn't have the same force as those that I'd faced on Thursday in Central Park.
Once I got going I started to think about route and distance. I often have great ambition at the beginning of a run in terms of what I'm prepared to do. Sometimes I match, or even succeed my intended goal but there are still occasions when I don't. Happily, today's energy level matched my plan. I'm on target to run more miles this week than I have in the prior two weeks and it's easy to explain why. Twice this week I've run outside and I'm planning another outside run tomorrow. My runs on the treadmill are great workouts but I just can't endure it for long periods of time.
Although this morning's run was contained within the streets of my neighborhood, I still appreciated the winter scene. The snow covered lawns made the suburban roads appear more like country lanes. The cold air helped me along and I maintained a decent pace throughout my planned course. I finished up after completing a little more than five miles. I could have gone longer but I stuck to my plan. It was great to be back on the road again. I could get used to that.
Although we'd been hearing that the temperatures would rise by this weekend it wasn't the case this morning. It was barely 20 degrees at 8:00 AM and the sun was blocked by clouds. I'd dressed for the cold (layered compression pants, warm hat, running gloves) but I only wore a half-zip, with a short sleeved jersey on top because I knew I'd eventually get hot. It was breezy but the winds didn't have the same force as those that I'd faced on Thursday in Central Park.
Once I got going I started to think about route and distance. I often have great ambition at the beginning of a run in terms of what I'm prepared to do. Sometimes I match, or even succeed my intended goal but there are still occasions when I don't. Happily, today's energy level matched my plan. I'm on target to run more miles this week than I have in the prior two weeks and it's easy to explain why. Twice this week I've run outside and I'm planning another outside run tomorrow. My runs on the treadmill are great workouts but I just can't endure it for long periods of time.
Although this morning's run was contained within the streets of my neighborhood, I still appreciated the winter scene. The snow covered lawns made the suburban roads appear more like country lanes. The cold air helped me along and I maintained a decent pace throughout my planned course. I finished up after completing a little more than five miles. I could have gone longer but I stuck to my plan. It was great to be back on the road again. I could get used to that.
Friday, February 11, 2011
Running in a freezing wonderland
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| It looked a lot like this in Central Park on Thursday |
Today's run (treadmill): 2.3 miles
The temperature stayed in the low 20's most of Thursday although I'd hoped it would warm up a little more by noon. JQ was not able to join me so I headed out alone to Central Park, ducking through buildings along the way to keep warm. The wind and cold were brutal but the sun was shining and I knew that I'd be fine once I got going on my run. I reached the Park, that was covered white with snow, and began to follow my usual course. I started with the lower loop and ran counter-clockwise, east then north. There were only a few others along the path: an occasional cyclist, a few other runners and a handful of freezing tourists.
I kept my pace brisk in an effort to heat up quickly and it worked. By the first mile I had become comfortable with the weather but I struggled a little with the hills. It's been a while since I've run with any real course elevation because most of my running this year has either been on the treadmill or on the basically flat roads within my neighborhood. I ultimately did fine with the hills and managed to maintain my pace. Before long I had passed 3 miles and was nearing my end-point when a tall runner, wearing black compression gear from head to toe, passed me like I was standing still. I was actually moving fast (for me) at the time, maintaining about an 8:30 pace. Overall, I averaged 8:46 per mile, helped along by the freezing but energizing wind. I finished hot and sweating but by the time I returned to my office I was cold and dry again.
This morning I planned for an easy run on the treadmill. I had a late start and felt I'd gotten some good speed work in yesterday. My first mile was slow -- just below 10 min per mile, and I didn't even need to turn on the treadmill's cooling fan until ten minutes into my run. I stepped up the speed from there and ran the second 1.3 miles closer to a 9:00 pace. My "easy" run turned out to be a little harder than planned but it felt good. I cannot maintain a slower than normal pace on the treadmill because the numbers on the display taunt me to run faster. That's okay, at least the first mile was easy.
Thursday, February 10, 2011
Return to Central Park
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| Coney Island, NY - start (or finish?) to 2011 Brooklyn Half |
I'm excited to head back to the park, run outdoors and catch up with JQ. I've been hoping for a thaw that will rid us of the accumulated snow and open up more venues for running. My outdoor runs have been limited to a few neighborhood excursions plus last Saturday's race in Long Beach. I love Central Park any time but I'm especially keen to run there again after so much time spent on the treadmill. I'm thinking about the NYRR Brooklyn half marathon as my first-ever race at that distance.
The Brooklyn half marathon routes through Prospect Park, another place (similar to Central Park) where I've always wanted to run. That race ends at Coney Island (or the other way around). I'm not really sure how they're mapping the course this year. That would be a new adventure but today I'm just looking forward to running the loops again in Central Park.
Wednesday, February 9, 2011
I'm no running addict!
Today's workout (elliptical): 25 minutes
You know you're an activity-focused person when you wake up happy that your day's workout is only a 25 minute elliptical session. It's not that the elliptical is light exercise, it just feels easier than the treadmill. I used a little more resistance than normal today and finished hot, sweating and with a heart rate that proved I'd worked hard.
Someone recently suggested that I'm addicted to running and I laughed at the idea. I like running -- I suppose at times I love it -- but there's nothing about my experience that fits the definition of addiction. I highly doubt there are meth addicts out there who wake up and have to talk themselves into using their drug of choice. A year ago, when recovering from pneumonia, my doctor ordered me to forgo running for a few weeks. During that time I was worried that I'd lose conditioning and would need to start all over again. It wasn't withdrawal that I'd experienced, it was the fear that all that I'd worked for would be lost.
I think most of us who run, bike, swim or otherwise exercise are driven by the positive results of physical activity. I'm sure there is a small percentage of people who take working out to an extreme level and develop a true dependency for activity. For me, I appreciate the endorphin rush that comes after a hard run but that's really the dessert, certainly not the meal.
You know you're an activity-focused person when you wake up happy that your day's workout is only a 25 minute elliptical session. It's not that the elliptical is light exercise, it just feels easier than the treadmill. I used a little more resistance than normal today and finished hot, sweating and with a heart rate that proved I'd worked hard.
Someone recently suggested that I'm addicted to running and I laughed at the idea. I like running -- I suppose at times I love it -- but there's nothing about my experience that fits the definition of addiction. I highly doubt there are meth addicts out there who wake up and have to talk themselves into using their drug of choice. A year ago, when recovering from pneumonia, my doctor ordered me to forgo running for a few weeks. During that time I was worried that I'd lose conditioning and would need to start all over again. It wasn't withdrawal that I'd experienced, it was the fear that all that I'd worked for would be lost.
I think most of us who run, bike, swim or otherwise exercise are driven by the positive results of physical activity. I'm sure there is a small percentage of people who take working out to an extreme level and develop a true dependency for activity. For me, I appreciate the endorphin rush that comes after a hard run but that's really the dessert, certainly not the meal.
Tuesday, February 8, 2011
When a routine run is a good thing
Today's run (treadmill): 2.55 miles
I have been using the treadmill so often this winter that it's starting to seem like a routine. I far prefer outdoor running but with the snow and ice it's been impossible to do that safely at 4:00 AM. My new comfort with the treadmill is a positive and though I don't love it I'm also not using, "I hate this, I hate this" as my running mantra. A quick check on Garmin Connect shows that my longest gap between treadmill sessions last year was almost five months -- May 19 to October 14. That means that every run in that period (typically five runs per week) happened outdoors. I was clearly lucky with the weather during that span. I probably ran through a few rainstorms but I recall that most of the time conditions were clear. I guess I'm now paying for that streak of run-friendly weather.
My session on the treadmill this morning was energizing. After a moderate start I began to blip up the speed every few minutes, finishing my run at an 8:30 pace. My overall pace was in the low 9:00's and I felt strong throughout the run. It was like Saturday's race when I cruised along below 9:00/mile feeling like I could sustain that pace for a long time. Getting to this level of stamina is important to me because I'm beginning to think about my time targets for a half marathon. If I could start another five month streak of outdoor running I'd be happy. But I'll settle for decent indoor runs like today's for the time being.
I have been using the treadmill so often this winter that it's starting to seem like a routine. I far prefer outdoor running but with the snow and ice it's been impossible to do that safely at 4:00 AM. My new comfort with the treadmill is a positive and though I don't love it I'm also not using, "I hate this, I hate this" as my running mantra. A quick check on Garmin Connect shows that my longest gap between treadmill sessions last year was almost five months -- May 19 to October 14. That means that every run in that period (typically five runs per week) happened outdoors. I was clearly lucky with the weather during that span. I probably ran through a few rainstorms but I recall that most of the time conditions were clear. I guess I'm now paying for that streak of run-friendly weather.
My session on the treadmill this morning was energizing. After a moderate start I began to blip up the speed every few minutes, finishing my run at an 8:30 pace. My overall pace was in the low 9:00's and I felt strong throughout the run. It was like Saturday's race when I cruised along below 9:00/mile feeling like I could sustain that pace for a long time. Getting to this level of stamina is important to me because I'm beginning to think about my time targets for a half marathon. If I could start another five month streak of outdoor running I'd be happy. But I'll settle for decent indoor runs like today's for the time being.
Monday, February 7, 2011
Back on the road, at least for the weekend
Rather than take a rest day on Sunday to recover from Saturday's race, I decided to go for a short run. The Snowflake Run distance was only 4 miles so a recovery wasn't really necessary. At the same time I didn't want to go out for a long run since my neighborhood roads are still marginal, narrowed by snow with icy patches and pooling runoff from the recent rain. After two weeks of treadmill running and only one outdoor run I was just happy to be outside.
The weather was sunny and the temperature was 37. I wore two light layers on top and it was chilly for the first ten minutes. I used the cold as a motivator to generate some heat and I stepped up my pace to help that along. I'd originally planned to run easy but faster felt better. It may have been Sunday's race pace that tuned me for speed but I felt good turnover on my stride. My form wasn't quite as smooth as Saturday but it all worked. With the exception of the times when I needed to slow down to run along icy parts of the road, my pace stayed under 9:00. I ended up averaging 9:05 which was speedier than I'd planned. I'll likely run indoors this week because the icy roads and darkness present too much safety risk. But this weekend I'm aiming for some longer outdoor runs.
The weather was sunny and the temperature was 37. I wore two light layers on top and it was chilly for the first ten minutes. I used the cold as a motivator to generate some heat and I stepped up my pace to help that along. I'd originally planned to run easy but faster felt better. It may have been Sunday's race pace that tuned me for speed but I felt good turnover on my stride. My form wasn't quite as smooth as Saturday but it all worked. With the exception of the times when I needed to slow down to run along icy parts of the road, my pace stayed under 9:00. I ended up averaging 9:05 which was speedier than I'd planned. I'll likely run indoors this week because the icy roads and darkness present too much safety risk. But this weekend I'm aiming for some longer outdoor runs.
Sunday, February 6, 2011
Race shirts: The good, the bad & the very ugly
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| One of Brian's ugly shirts that isn't already in the rag bin |
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| The Snowflake Run race shirt |
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| Good memories sometimes make up for wacky design |
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| I guess flesh-colored was the new black in 2009 |
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| Clean design and functional - I earned this one |
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| Subtlety was not the theme in 2009 |
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| The Dirty Sock design - not all that it's quacked up to be |
Actually, I love all my race tees no matter how they look. Each one reminds me of a special time and the accomplishment of participation. Still, if a race organizer has the choice of making a shirt more attractive, it would be time well spent to do that!
Saturday, February 5, 2011
Race report: Long Beach Snowflake Run
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| No snowflakes but plenty of fun |
Despite the late course change from the boardwalk to the streets, the 2011 Long Beach Snowflake run was a great experience. The anticipated snow and sleet never arrived but it did start to mist 30 minutes into our run. I'd worn a waterproof running jacket over my shirt so that wasn't an issue. We never got the predicted snow and sleet but a steady rain started after most runners had crossed the finish line.
I met up with my friend Steve who was racing for the first time today. He's a good athlete and a dedicated CrossFit practitioner so I expected him to do well despite his pre-race jitters. We headed to the line just a few minutes before the start, putting us near the back of the pack. After giving Steve some last minute coaching we were off and running but the accumulated snows had narrowed the roads and we had to contend with hundreds of other runners working their way through the tight spaces. Steve and I did our best to navigate around the clumps of slower runners and by the half mile point the road had opened up enough for us to reach cruising speed. Our back-of-pack start and congested first minutes delayed us on the first mile, that we passed at 9:05.
Soon after that, Steve moved ahead and I lost track of him until I saw him heading west as we rounded Neptune Boulevard. My split on mile 2 was 17:55 so I'd managed to push my overall pace just below 9:00 per mile. I decided to keep that pace through mile 3 because it felt fast enough and I could maintain that speed. At the 3 mile point I decided to step it up and passed a group of runners that I had been following for the last couple of miles. The long straight road provided a view of the finish far ahead of my arrival and once I saw it I felt I could push myself even harder. I came through the chute at 35:22 and wished that I started closer to the front. That would have cut at least 20 seconds from my time and given me a 4 mile PR. But starting point is a variable that's hard to control so I accepted my time as it was. I do like those races where they time you at the start and finish and provide both net and gun times.
Steve ended up finishing around 33 minutes and was satisfied with how he did. He's ready to race again. I was happy to start my 2011 racing season with a good run and was glad to be running outdoors again for the first time in almost two weeks. I'll need to start focusing on distance as I begin my training for a half marathon in April. There are some interesting races between now and then so I'll decide soon where (and when) I'll hit the starting line for my next race.
Friday, February 4, 2011
Hey, what do you mean no boardwalk?!
Yesterday afternoon I received an email from the Snowflake Run race organizers that said "Due to weather conditions, the race has been moved off the Boardwalk." I'm sure they did that for good reasons but I'd signed up for this race mostly to run along the water. I guess running on the wooden boardwalk with ice and snow could get slippery and dangerous. But after all, it's called the Snowflake Run for a reason! The new course will be routed through the town streets and that will be fine, but I'll miss those views.
I enjoyed my guilt-free rest day this morning and I'm hoping that I'm not over confident about my readiness for Saturday. In the past I've made the mistake of assuming that a shorter race like this one should be an easy distance to cover. That would be true if I was planning to run it like a typical weekend training run but, in competition, any distance requires proper training. I hope I've done enough to prepare for this race. If it's snowing, sleeting or raining tomorrow it will impact how I run. I'll bring along my trail shoes just in case.
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| No-flakes only on the boardwalk |
Yesterday afternoon I received an email from the Snowflake Run race organizers that said "Due to weather conditions, the race has been moved off the Boardwalk." I'm sure they did that for good reasons but I'd signed up for this race mostly to run along the water. I guess running on the wooden boardwalk with ice and snow could get slippery and dangerous. But after all, it's called the Snowflake Run for a reason! The new course will be routed through the town streets and that will be fine, but I'll miss those views.
I enjoyed my guilt-free rest day this morning and I'm hoping that I'm not over confident about my readiness for Saturday. In the past I've made the mistake of assuming that a shorter race like this one should be an easy distance to cover. That would be true if I was planning to run it like a typical weekend training run but, in competition, any distance requires proper training. I hope I've done enough to prepare for this race. If it's snowing, sleeting or raining tomorrow it will impact how I run. I'll bring along my trail shoes just in case.
Thursday, February 3, 2011
An unscheduled skip and an unexpected run
Today's run (treadmill) 2.45 miles
I'm not sure why, but whenever I work from home I never seem to find the time to fit in a workout. The snowy weather has interfered with my commute this year and, as a result, I've had to work from my home a couple of times. Yesterday was one of those times and it was ice, not snow, that kept me home. I made it to the train station extra early but the cancellations and delays sent me back home. I thought I'd have a chance for a lunchtime treadmill run but I ended up too busy to fit it in.
I expected to finish my race training on Wednesday but since I skipped it I used this morning to end my taper. I usually like two days rest prior to a race but one will do in a pinch. I took it easy and started off at a very easy pace. A run two days before a race is not going to help my conditioning but it might keep me tuned and flexible. As I ran I increased my speed in small amounts and finished the last few minutes at a 7 mph pace. The products of a good workout are a heavy sweat and the endorphin buzz that follows, both of which were attained today. I am happy with the way my training has gone and I feel good for Saturday. With snow, rain or a "wintry mix" on the way it could be a challenging race. Running the boardwalk, with views of the water sound good to me. I'll deal with the weather stuff when I have to.
I'm not sure why, but whenever I work from home I never seem to find the time to fit in a workout. The snowy weather has interfered with my commute this year and, as a result, I've had to work from my home a couple of times. Yesterday was one of those times and it was ice, not snow, that kept me home. I made it to the train station extra early but the cancellations and delays sent me back home. I thought I'd have a chance for a lunchtime treadmill run but I ended up too busy to fit it in.
I expected to finish my race training on Wednesday but since I skipped it I used this morning to end my taper. I usually like two days rest prior to a race but one will do in a pinch. I took it easy and started off at a very easy pace. A run two days before a race is not going to help my conditioning but it might keep me tuned and flexible. As I ran I increased my speed in small amounts and finished the last few minutes at a 7 mph pace. The products of a good workout are a heavy sweat and the endorphin buzz that follows, both of which were attained today. I am happy with the way my training has gone and I feel good for Saturday. With snow, rain or a "wintry mix" on the way it could be a challenging race. Running the boardwalk, with views of the water sound good to me. I'll deal with the weather stuff when I have to.
Tuesday, February 1, 2011
A good taper run (despite a sore toe)
Today's run (treadmill): 2.5 miles
With less than a week before Saturday's race I'm thinking a lot about expectations. This will be my first race in 2011 and like last year's first race, snow may be a factor. The course this weekend is probably similar to last November's Long Beach Turkey Trot that was held in the same town. That was a 10K (6.2 mile) race with 1/3 of the course run along the boardwalk. The Snowflake run is a shorter distance and I'm unsure how they will map out the route. I'm hoping that it includes plenty of boardwalk because the wooden surface is preferable to pavement and the ocean views provide a nice counterpoint to the hard effort of racing. I don't know how fast I'll go or if I have a chance at a 4 mile PR. We'll see.
I would have liked to skip this morning's run and just drink coffee and watch the news under a warm blanket. I managed to change my mindset and get on the treadmill before I rethought my decision. There isn't that much to talk about when describing a treadmill run but today's was easier than Sunday's. I am still dealing with a friction burn on my small toe that I don't want to aggravate any further. I switched from my Brooks to my Saucony Grid Tangents hoping that the different fit would minimize the contact. That helped. My toe is still sore but I wrapped it in a bandage that I wet with Castile soap infused with peppermint and it's coming around. Despite the foot issue my run today was excellent. I was strong throughout the workout and never once did I look wistfully at the clock and wish that time would pass more quickly.
I'm hoping that I can carry that energy into the weekend. I'm planning to run again tomorrow and then complete my taper with light cross-training or rest on Thursday and Friday. Along the way I may get a bonus upper body workout if the ice storm we're expecting amounts to anything.
With less than a week before Saturday's race I'm thinking a lot about expectations. This will be my first race in 2011 and like last year's first race, snow may be a factor. The course this weekend is probably similar to last November's Long Beach Turkey Trot that was held in the same town. That was a 10K (6.2 mile) race with 1/3 of the course run along the boardwalk. The Snowflake run is a shorter distance and I'm unsure how they will map out the route. I'm hoping that it includes plenty of boardwalk because the wooden surface is preferable to pavement and the ocean views provide a nice counterpoint to the hard effort of racing. I don't know how fast I'll go or if I have a chance at a 4 mile PR. We'll see.
I would have liked to skip this morning's run and just drink coffee and watch the news under a warm blanket. I managed to change my mindset and get on the treadmill before I rethought my decision. There isn't that much to talk about when describing a treadmill run but today's was easier than Sunday's. I am still dealing with a friction burn on my small toe that I don't want to aggravate any further. I switched from my Brooks to my Saucony Grid Tangents hoping that the different fit would minimize the contact. That helped. My toe is still sore but I wrapped it in a bandage that I wet with Castile soap infused with peppermint and it's coming around. Despite the foot issue my run today was excellent. I was strong throughout the workout and never once did I look wistfully at the clock and wish that time would pass more quickly.
I'm hoping that I can carry that energy into the weekend. I'm planning to run again tomorrow and then complete my taper with light cross-training or rest on Thursday and Friday. Along the way I may get a bonus upper body workout if the ice storm we're expecting amounts to anything.
Monday, January 31, 2011
Coming to terms with the treadmill
With another storm coming tomorrow I'm resigned to doing this week's training runs indoors. This winter's snow has put me on the treadmill much more frequently than ever before. I've become more comfortable running on it but I still dislike the experience. My small toes were sore from friction burns after yesterday's run, a rare experience with my Brooks Adrenaline's. As a result I'm giving my feet a break today. I had considered an elliptical session this morning (my usual rest day) to front load my taper since I'll likely be resting Thursday and Friday ahead of Saturday's race. However, I didn't think a workout today would make much of a difference and I wanted to avoid exacerbating my foot problem.
I'm pleased with this weekend's running, 9 miles, all on the the treadmill. Some may find treadmill running easier than outdoor running but I find it hard. When I'm running at 6.5 mph (9:13 pace) it feels harder than when I run 8:45 outdoors. I no longer try to match my outdoor paces indoors, instead I start at a comfortable pace and after 10 minutes I'll increase my speed every few minutes. I usually end up running the last few minutes between 7.1-7.4 mph and that brings my overall run pace into the high-normal range. I'll run tomorrow and Wednesday morning and either rest or do a light elliptical session on Thursday. Friday will definitely be a rest day. Saturday's race should be a chilly one and today's weather report said there may also be some snow.
I'm pleased with this weekend's running, 9 miles, all on the the treadmill. Some may find treadmill running easier than outdoor running but I find it hard. When I'm running at 6.5 mph (9:13 pace) it feels harder than when I run 8:45 outdoors. I no longer try to match my outdoor paces indoors, instead I start at a comfortable pace and after 10 minutes I'll increase my speed every few minutes. I usually end up running the last few minutes between 7.1-7.4 mph and that brings my overall run pace into the high-normal range. I'll run tomorrow and Wednesday morning and either rest or do a light elliptical session on Thursday. Friday will definitely be a rest day. Saturday's race should be a chilly one and today's weather report said there may also be some snow.
Sunday, January 30, 2011
Forget the "shots", I'm happy with my GU
Today's run (treadmill): 5 miles
Somewhat related to Friday's entry, I saw an article this morning on nypost.com that reported that those ubiquitous energy "shots" that you often see on store counters near the register are "nothing more than slightly caffeinated, sour-tasting water." It surprises me that so many people would pay $4 for 2 oz. of a product that has no FDA approval and (in some cases) doesn't list its active ingredients. It never fails to amaze me how people spend their money and use "herbal" medicines that lack clinically-proved efficacy or safety testing. My experience with Max Muscle Barracuda energy drink that came in a goody bag at one of my races was enough to dissuade me from trying any more products of that type.
I do believe in gels because I know what's in them and why they work. I had a GU "Expresso Love" packet 20 minutes before I started today's treadmill run. The extra caffeine would be a good boost for my planned 50+ minute workout. I started well and held an easy pace. This would be the first run of any distance since last weekend. The best effect of a gel is the way it helps me power through the first few minutes of a run while I transition to aerobic breathing. Before I knew it I had covered a mile and the effort to that point was low.
Five minutes later the treadmill abruptly shut down because I'd inadvertently hit the stop button. I managed to resume my run in less than 30 seconds and I upped my speed for good measure. By the time I reached three miles I'd started weakening due to the heat of the room and the small toe on my left foot was beginning to hurt from the friction of running. I decided that I'd cap my run at 5 miles so I increased the belt speed once more and powered through the next two miles before stopping the Garmin and reducing my speed to a walking pace so I could cool down and lower my heart rate.
This may be the longest run I'll do prior to my 4 mile race next Saturday. The snow has disrupted my access to the roads and trails and, with only the treadmill and elliptical as options, I haven't trained the way I usually do for a race. I'm hoping my conditioning and the short distance will help me get through the Snowflake Run. It will be fun to race for the first time since Thanksgiving week. Hard to know how I'll perform, but no matter what, I'll be glad to be running on something besides the treadmill.
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| Such a deal |
I do believe in gels because I know what's in them and why they work. I had a GU "Expresso Love" packet 20 minutes before I started today's treadmill run. The extra caffeine would be a good boost for my planned 50+ minute workout. I started well and held an easy pace. This would be the first run of any distance since last weekend. The best effect of a gel is the way it helps me power through the first few minutes of a run while I transition to aerobic breathing. Before I knew it I had covered a mile and the effort to that point was low.
Five minutes later the treadmill abruptly shut down because I'd inadvertently hit the stop button. I managed to resume my run in less than 30 seconds and I upped my speed for good measure. By the time I reached three miles I'd started weakening due to the heat of the room and the small toe on my left foot was beginning to hurt from the friction of running. I decided that I'd cap my run at 5 miles so I increased the belt speed once more and powered through the next two miles before stopping the Garmin and reducing my speed to a walking pace so I could cool down and lower my heart rate.
This may be the longest run I'll do prior to my 4 mile race next Saturday. The snow has disrupted my access to the roads and trails and, with only the treadmill and elliptical as options, I haven't trained the way I usually do for a race. I'm hoping my conditioning and the short distance will help me get through the Snowflake Run. It will be fun to race for the first time since Thanksgiving week. Hard to know how I'll perform, but no matter what, I'll be glad to be running on something besides the treadmill.
Saturday, January 29, 2011
Earmuffs make awful headphones on the treadmill
Today's run (treadmill): 4 miles
I got an early start on my workout this morning due to the day's agenda. With the narrower roads and obstructed views of traffic in the neighborhood (all due to the huge snow banks) I thought it best to run indoors. Knowing that this would be a longer treadmill run than my usual weekday morning workout, I took my iPhone and some ear buds to keep me company. I'm not a fan of running with music for outdoor runs because the ambient noise on the trail or street is a far better sound track. That, along with safety concerns, prevents me from doing it. Indoors is a different story and I thought it might be a way to distract me from the tedium of the treadmill experience.
I can't wear Apple's white ear buds because they don't fit my ears so I jury-rigged headphones using a pair of 180's earmuffs. I loaded Pandora, started my music and then started my run. That worked well for about 20 minutes but the heat of the guest room plus the additional warmth from the earmuffs made it untenable. I removed my "headphones" and played the iPhone using its external speakers but between the sound of the treadmill, the fan and the music I found it too distracting. I spent the balance of my run without music and by the fourth mile I was really ready to stop. Treadmill runs are hard for me and I'd played with elevation and speed which made the challenge even greater.
I'm not confident that today's above freezing temperatures will melt enough snow to make it safe for a street run on Sunday so it's back to the treadmill for me tomorrow. I picked up a set of behind-the-ear headphones today so I'll give them a try if an indoor run is my only option.
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| Hot tunes |
I can't wear Apple's white ear buds because they don't fit my ears so I jury-rigged headphones using a pair of 180's earmuffs. I loaded Pandora, started my music and then started my run. That worked well for about 20 minutes but the heat of the guest room plus the additional warmth from the earmuffs made it untenable. I removed my "headphones" and played the iPhone using its external speakers but between the sound of the treadmill, the fan and the music I found it too distracting. I spent the balance of my run without music and by the fourth mile I was really ready to stop. Treadmill runs are hard for me and I'd played with elevation and speed which made the challenge even greater.
I'm not confident that today's above freezing temperatures will melt enough snow to make it safe for a street run on Sunday so it's back to the treadmill for me tomorrow. I picked up a set of behind-the-ear headphones today so I'll give them a try if an indoor run is my only option.
Friday, January 28, 2011
Omega man
Today's workout (elliptical): 25 minutes
I was corresponding with my aunt who lives in France and she mentioned a homeopathic supplement called arnica that the local runners use. I think arnica is used primarily as an anti-inflammatory rather than for performance. In the January issue of TrailRunner magazine, columnist and ultrarunner Bernie Boettcher writes about how some supplements are merely everyday things that are packaged to appear extraordinary. His example is coffee. Bottling coffee and selling it under another name at a higher price might yield to some profitable sales. It's legit -- coffee and caffeine are proven to enhance performance, so people would be getting what they pay for. They'd just be paying more than necessary. I know that caffeine works but I don't know of too many other legal performance enhancers that do.
I've started taking fish oil on a regular basis, not for performance reasons but because Omega-3's supplied this way seem to be universally recommended by health care professionals. I've noticed that Scott Jurak endorses Udo's Oil, an Omega supplement that supposedly enhances stamina. With that in mind I've noticed that my own stamina seems to have improved since I've begun taking fish oil daily. It could be coincidence, the placebo effect or a boost that comes with a good change in diet. I've experienced performance improvements in the past that come from changing my routine or gear (my pace on my first few runs in the Kinvaras was noticeably faster than with my GTS 10's) but things tend to reset soon afterward.
This week I've run on the treadmill a few times and today I used the elliptical. In each case I performed better than usual. Not measurably better, but enough to notice a difference. It could be a lot of things but I'm hoping it's the fish oil. Since I'm taking it anyway, why not enjoy the benefit?
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| Fish power |
I was corresponding with my aunt who lives in France and she mentioned a homeopathic supplement called arnica that the local runners use. I think arnica is used primarily as an anti-inflammatory rather than for performance. In the January issue of TrailRunner magazine, columnist and ultrarunner Bernie Boettcher writes about how some supplements are merely everyday things that are packaged to appear extraordinary. His example is coffee. Bottling coffee and selling it under another name at a higher price might yield to some profitable sales. It's legit -- coffee and caffeine are proven to enhance performance, so people would be getting what they pay for. They'd just be paying more than necessary. I know that caffeine works but I don't know of too many other legal performance enhancers that do.
I've started taking fish oil on a regular basis, not for performance reasons but because Omega-3's supplied this way seem to be universally recommended by health care professionals. I've noticed that Scott Jurak endorses Udo's Oil, an Omega supplement that supposedly enhances stamina. With that in mind I've noticed that my own stamina seems to have improved since I've begun taking fish oil daily. It could be coincidence, the placebo effect or a boost that comes with a good change in diet. I've experienced performance improvements in the past that come from changing my routine or gear (my pace on my first few runs in the Kinvaras was noticeably faster than with my GTS 10's) but things tend to reset soon afterward.
This week I've run on the treadmill a few times and today I used the elliptical. In each case I performed better than usual. Not measurably better, but enough to notice a difference. It could be a lot of things but I'm hoping it's the fish oil. Since I'm taking it anyway, why not enjoy the benefit?
Thursday, January 27, 2011
Does this count as a 60 minute upper body workout?
I woke up to 14" of new snow and a pile of icy chunks 3' high, 4' deep and 20' wide at the end of the driveway (courtesy of the town plows). My wife and I got out early and spent an hour digging out as much as we could. Even after that point it seemed that we'd barely made a dent. I am happy to shovel for hours but I wanted to wrap up before my neighbor came out with his snow blower that spews a toxic mixture of gas and oil. A couple of roving shovelers happened by and my wife and I decided to hire them to get through the rest. It turned out to be a good investment. The Long Island Railroad canceled many trains and suspended service a few times so I elected to work from home today.
I'm not sure this morning's shoveling constituted a workout but I did work up enough of a sweat that I shed my jacket to help me cool down. I'm thinking about doing an elliptical workout at lunchtime if my schedule works. The irony of working from home is that I often over-schedule calls and I end up with less time than I do when I'm actually in the office. I love the snow but the frequency and volume we've received this year has forced me to run indoors a lot more than I'd like. Worse, I haven't been able run the trails since December and I miss that a lot. I wish I had invested in snow shoes before the winter season. While I'm thinking about it, it would also be nice to have an efficient, environmentally correct snow blower.
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| 14" added to the base. Hey, I can finally dunk a basketball! |
I'm not sure this morning's shoveling constituted a workout but I did work up enough of a sweat that I shed my jacket to help me cool down. I'm thinking about doing an elliptical workout at lunchtime if my schedule works. The irony of working from home is that I often over-schedule calls and I end up with less time than I do when I'm actually in the office. I love the snow but the frequency and volume we've received this year has forced me to run indoors a lot more than I'd like. Worse, I haven't been able run the trails since December and I miss that a lot. I wish I had invested in snow shoes before the winter season. While I'm thinking about it, it would also be nice to have an efficient, environmentally correct snow blower.
Wednesday, January 26, 2011
Happily, not all treadmill runs are the same
Today's run (treadmill): 2.41 miles
Despite the inherent lack of variables of the process, not all treadmill runs are the same. Yesterday's run was very different from today's. For one thing, I wore my Brooks Adrenaline's instead of the Karhu's and realized how much the right shoes matter when running on the treadmill. Second, I had no issues with fatigue this morning and I jumped into a faster pace from the beginning. The biggest difference between today and yesterday is that today I felt like I was running. Not running in the treadmill sense, where your are physically and mentally constrained within an area no wider than a 22" tread and no longer than the safety cord allows. I was able to focus on my form and actually pictured the streets in my neighborhood as I ran along. If nothing else, it helped pass the time. For me, anything that speeds me through a treadmill run is a good thing.
Despite the inherent lack of variables of the process, not all treadmill runs are the same. Yesterday's run was very different from today's. For one thing, I wore my Brooks Adrenaline's instead of the Karhu's and realized how much the right shoes matter when running on the treadmill. Second, I had no issues with fatigue this morning and I jumped into a faster pace from the beginning. The biggest difference between today and yesterday is that today I felt like I was running. Not running in the treadmill sense, where your are physically and mentally constrained within an area no wider than a 22" tread and no longer than the safety cord allows. I was able to focus on my form and actually pictured the streets in my neighborhood as I ran along. If nothing else, it helped pass the time. For me, anything that speeds me through a treadmill run is a good thing.
Tuesday, January 25, 2011
Back on the Karhu Fast 2's
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| Karhu Fast 2 -- I wish they ran as good as they look |
Today's run (treadmill): 2.3 miles
I didn't want to deal with dark and icy roads this morning so last night I set up my gear for a treadmill workout. As much as I prefer running outdoors I do appreciate the time that I save in the morning by staying inside. I would usually choose my Saucony Kinvaras for the treadmill but the soles were caked with grime -- a combination of road salt, sand and mud. I wore the Kinvaras on Saturday after the snow plows and the residue from the street made them unsuitable for the tread belt. I decided to give the Karhu Fast 2's another chance. I was curious to see if I liked them any better after a few week's layoff.
Monday, January 24, 2011
5 degree weather is cramping my style
It's extraordinarily cold today. The display in my car showed 27 degrees in my garage and by the time I reached the train station, seven minutes later, it said 5. I usually rest on Mondays so I didn't have to suffer through a treadmill session this morning. My threshold for morning runs is about 14 degrees. After that it's the treadmill or elliptical machine.
It's been a tough winter for running. We've already had more snow in December and January than what we usually average for the entire season. I like snow but it reduces my choices for running venues. I won't be running any wooded trails for a while and I'm sure that the Bethpage bike trail is snowy and icy right now. My choices are either indoor running or around my local neighborhood. Make that a subset of local streets because the snow and ice has limited access to some key cross points. More snow is coming this week which will exacerbate the problem but at least the temperatures should rise. It looks like I may be doing much of my race training indoors unless we see a big thaw soon.
It's been a tough winter for running. We've already had more snow in December and January than what we usually average for the entire season. I like snow but it reduces my choices for running venues. I won't be running any wooded trails for a while and I'm sure that the Bethpage bike trail is snowy and icy right now. My choices are either indoor running or around my local neighborhood. Make that a subset of local streets because the snow and ice has limited access to some key cross points. More snow is coming this week which will exacerbate the problem but at least the temperatures should rise. It looks like I may be doing much of my race training indoors unless we see a big thaw soon.
Sunday, January 23, 2011
A difficult run on a cold winter's day
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| H/H Trail Lizards -- great on snow - not so much on the road |
Today's run (street): 3.8 miles
My streak of energizing, feel-good runs was broken today with a 3.8 mile run that felt much longer. I was surprised to hit the wall so hard on this relatively short run. Learning from yesterday's experience, I wore my Helly Hansen Trail Lizards because there is still much snow and ice (and ice covered snow) on the roads. Things started out well, I moved right along, hardly slowing down for the snowy-icy patches. The Helly's provided great grip and stability over these areas for the most part though there were some spots that I preferred to dodge rather than run straight though.
My first hint of trouble happened on my first turn into the westerly winds that made the 18 degree temperatures feel much colder. I really wished at that moment that I'd worn my balaclava. On top of the force of the wind, the touch of my glasses against my face grew increasingly uncomfortable. Once I turned another corner that problem fell away and I felt like the worst was over since my body was warmed up, making straight-on winds less of an issue from that point. That much was true and I progressed well but I started to get tired as I neared the 25 minute mark. It may have been the cold or the fact that the Helly's don't run very well on pavement but I began to experience signs of bonking.
My level of effort (using the Daily Mile 1-5 scale) moved quickly from two to three to almost four in a period of five minutes and I decided to re-point my route back towards my home. Despite this difficulty I forced myself to maintain a reasonably fast cadence and came in with a respectable mid-9 overall pace. The runs today and yesterday were not typical street runs as the snow, ice and slush made them more trail-like. Perhaps it was the harder work coming from running the Trail Lizards on the road instead of the trail where they shine. It doesn't matter why, only that today's run was tough and hopefully the next one will be better. Even as I slogged through the difficult last mile I thought to myself how much I loved this crazy sport.
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