Shut up and listen (to your body)

For all the guilt that I count on to get me out to run, there are days when I feel I should rest. Listening to your body is not always that easy. Sometimes a hard run is exactly what's needed to knock out a morning headache or to pull you out of a low energy state. That doesn't mean that a workout is a cure-all for all ills. Sometimes a run is exactly the wrong thing to do.


I'm not sure why this morning's decision to rest was so easy. I wasn't feeling especially bad, just a little off from normal. I'm looking ahead to some longer runs this weekend and thought about how rest is also an essential part of training. I let my body do some repair work today and I'm glad that I did. Some days it really pays to listen.

Training for the half marathon with strategy in mind

Today's run (street): 2.55 miles

Training was on my mind this morning when I went outside for my run. My plan was to do a tempo run and focus on sustaining a faster pace than I've averaged over the last couple of weeks. It's been warm the last few days (if you call 40 degrees warm) but this morning it was a frosty 27. I started my run at a moderate pace and brought up my speed after the first mile. I ran my remaining distance around 30 seconds slower than my 5K pace and I finished running at about a 9:15 pace.

Many half marathon plans I've seen mix together a combination of short runs, intervals and long runs in addition to cross training. I know myself well enough that I'm not going to do intervals on a regular basis but I will consciously work to include farleks and tempos. By running on the treadmill I adopted a habit of starting slowly and working my way up to faster paces and I've been doing that on my street runs although faster is a relative term.

I think it really comes down to building up my base to the point that I can draw upon any competitive tools I have later on in the race. That strategy seemed to work last fall when I successfully attained two consecutive 10K PRs. My running buddy Dave suggested that I focus on base during one of our runs and he was right. I think I'll see if he has any other ideas to help my training.

Ready for Marcie again

A good weekend of running was capped off by an evening of fierce winds and rain that knocked out power to our house. The bleeping sounds from our house alarm and UPS power unit got me up and interrupted my very much needed sleep. I woke up tired but happy to remember that Mondays are rest days. After covering 12 miles over the weekend I am feeling optimistic about my training for the big race. Before the half marathon I'm planning to run (for the third time) the Marcie Mazzola Foundation race in April. This used to be a 4 mile race but last year it was switched to a 5K to make it more appealing to participants.

The Marcie Mazzola 4 miler was my first race since I'd restarted my running in 2008. I ran it in 2009 and learned much of my competitive strategy that day. Most races have their iconic characteristic and, for this race, it's the hill on Woodhull Rd. that goes on for almost half a mile near the beginning of the race. This hill is not as steep as Cow Harbor's James St. but attacking it too hard can have a negative effect on your stamina. Like last year, I'll take it easy and spend my energy later.

I'm looking forward to next weekend's long runs, unencumbered by snow and ice. But, with the weather this year, I don't know if I can fully count on that.

Run before the rain

Today's run (street): 4.15 miles 

Today's weather is supposed to include soaking rains starting some time this morning. I thought that after yesterday's 8 mile training run that I might stay inside, especially if it was going to pour. I've been thinking about my conditioning gaps and what work I should be doing to prepare for the half marathon. An article I just read in the March Runner's World focused on the glutes and how they affect running performance. I've often thought that this is a weak spot for me and I'm constantly planning to do the core exercises that will build up my gluteus muscles. I figured that today was as a good a day as any so that was my plan.

When I got up I saw that the rains hadn't started so I changed my mind and went out around 6:30 AM for a neighborhood run. The Sunday morning streets were quiet and the skies were getting cloudy but I managed to get through my miles before the rain started to fall. While there wasn't any precipitation, the winds were stiff and it felt like 75% of the time I was was running against them. I started off feeling energized, somewhat surprising after covering so many base-building miles yesterday at Bethpage.

After a while the wind resistance and my actual energy level caught up and it started to feel like a tough run. I'd planned to run 3-4 miles today and I ended up keeping to that distance. My pace was decidedly slow - about 9:50 - but between the wind resistance and some built up fatigue it made sense. I'm thinking of doing some core exercises later to work on those glutes.

Finally, my friend FS was planning to run the Coogan's Salsa, Blues, and Shamrocks 5K / Kids' Races this morning. I hope that was a good experience and not too wet. The course is run around Ft. Tryon Park and the Cloisters, an especially scenic area. Happy Sunday. I'm glad I missed the rain.

LSD at Bethpage, the legal kind

Today's run (Bethpage State Park): 8.25 miles

I wanted to go for an LSD run this morning so I headed over to Bethpage State Park. I'd assumed with the warmer temperatures that the park had finally opened its bike trail. As soon as I reached the golf course saw a runner on the path beyond the (formally) gated entrance. I knew then that I'd be able to get in and run. No one was manning the toll house when I drove up, usually a good thing because it means no park fee, but I'd planned to buy an Empire Passport today. Oh well, free admission at least.

I'd worn shorts for the first time since October, along with a half zip and my lightweight running rain jacket as a top layer. It was 47 degrees with threatening skies so I decided to wear the jacket even though it can get hot. I figured that my plan to run long, but slowly, would prevent me from becoming overheated. I started up the steep hill where the bike trail begins and looked at the Garmin to make sure that I was running no faster than my planned pace. I've only averaged 3.75 miles per run since December, primarily due to all the snow we've had. I need to build back my base in preparation for my half marathon in May.

Runners outnumbered cyclists on the path although I saw plenty of both as I made my way along the trail. Running slowly was a treat, the hills didn't matter much and I was able to think about many things instead of focusing on my turnover and speed. I was passed by a few runners and I wanted to shout to them "I'm not really this slow, I'm doing LSD!" Actually that would not be a good thing to yell. Still, I began to feel the workout at around mile 5 of my planned eight.

I gave in to my natural pace and ran the last two miles under 10:00 per mile and completed 8.3 miles averaging 10:10. It was great to run a longer distance after being constrained to the streets of my neighborhood for months. I'm not sure if I'll do a run of 13 or more miles before the RXR Half Marathon but today's 8 was a good start.

The Half decision

Today's run (street) 2.65 miles

I was fully prepared to run today and had no trouble getting out the door this morning. I'm back to my weekday routine, energized and motivated. I knew it was cold outside (19 degrees) and wore three layers but the chilly air was still somewhat of a surprise. As I ran up the road that borders my neighborhood to the east it occurred to be that we're about two weeks away from the Vernal Equinox. It sure didn't feel like spring at that moment.

I was originally planning to run midday with JQ but his schedule didn't work so that's why I decided to go out this morning. I ran well, my stride felt efficient and my form was good. My pace seemed faster than my usual morning tempo but my Garmin said otherwise -- mid 9:00. That pace seems to work for me over longer distances and I thought today about the half marathon. I've decided that despite its un-scenic course I'm going to run the RXR LI Half Marathon on May 1st. In terms of logistics and the opportunity to run with people I know it makes the best sense. So no mountain climbs, river views, ocean side paths or greenery (although the course does wend past Eisenhower Park) but it's still 13.1 miles with a finish line.

Training has begun!

Indecision is a runner's prerogative

Hook Half race course

Today's workout (elliptical): 25 minutes

In the business world I need to be decisive. There is constant change in media technology and my colleagues and I work to adapt as quickly as the business requires. As a runner I don't need to be decisive. I can spend months considering a new running shoe before I buy it. When I'm out on the trails I usually decide my route as I go along. There's no penalty for choosing the wrong path since I'm likely to get lost no matter which trail I pick. My current case of runner's indecision centers on choosing my first half marathon. Which one to run? My poll is favoring the Brooklyn Half and that was my personal choice but registration has closed so I'm locked out.

There's the George Wodicka Hook Half Marathon in Congers, NY (Rockland County) that routes along the Hudson and is supposed to be a beautiful course. The race has two negatives though: it's a long drive to get to the race and part of the course goes up and down Hook mountain, highest spot in Rockland County. People I know who have run this race talk about the run up Hook the way I talk about Widow Hill on the Great Cow Harbor course. I shouldn't admit it but 13.1 miles plus a mountain climb scares me a little. The simplest choice is the RXR LI Half Marathon. It's close by, and I have some friends who are also planning to run it. Plus, the race date is May 2nd which would give me a few extra weeks to train.

I'm going to give it some more thought and then decide. Or maybe I'll just keep thinking about it.

Back to the streets and the headlamp

Today's run (street): 2.75 miles

Yesterday was another exhausting day and last night I was seriously concerned that I'd have the energy to run in the morning. I laid out the running gear I'd need for a cold outdoor run in the dark, including various clothing layers, reflective vest, gloves, hat, socks, headlamp and running shoes. I tried to imagine my state of mind for the morning when it came time to put it all on. When the time did come I wasn't any more ready to run, but I knew I had to do it. So I did.

It was my first 4:00 AM run on the street in 2011 and I reasoned that it would be better than the treadmill. I stepped out and watched the moonlit neighborhood unfold as the garage door rose on its rails. It was a familiar scene though it had been a while. Without hesitation, I hit start on the Garmin and headed up the road. The air was chilly and the winds seemed to be coming from multiple directions. I was cold but not uncomfortable and though I would have appreciated milder breezes I was fine with the conditions. It's been a long enough time that I'd forgotten the timing of my morning routes and I ended up going a few minutes longer than normal. I got back feeling refreshed and happy that I'd once again gone out at a time when most people were still in their last hours of sleep. Even though I've made my piece with the treadmill it was good to be back running, once again, on terra firma.

Another win for the inner debate team

Today's run (treadmill): 2.4 miles

Yesterday's transition back to work was harder than I'd expected. The day was long and I was busy. We'd had workmen in the house all day on Monday so when I got home I needed to set up the TV, sound system and other electronics that had been moved for the work. That took up the rest of my night and as I laid out my gear I was hoping I'd have the energy for a morning run.

I really really didn't feel like doing a workout when I got up and it was one of those times when I had to talk myself into running. I felt that if I didn't run today I'd be giving myself permission to rest every time I didn't feel like a 4:00 AM workout. Which is often the case. Once convinced, I started on the treadmill (I couldn't deal with all the outdoor running gear today) and followed my normal routine of starting at a moderate pace and stepping up my speed over time. By the end I was running at around an 8:40 pace.

Once again, I was glad that I listened to my inner coach instead of my inner couch potato. I'm thinking that I may return to the roads for tomorrow's run. It's been well over a month since I've done an outdoor run at 4:00 AM.

Catching a break

It's always hard coming back to work after a week away. The luxury of sleeping until 6:00 AM gave way to my 4:00 AM wake up time this morning. I finally gave myself a rest from running today and the timing was good because it's raining hard outside. Looking back on my week of daily workouts I'm pleased with everything I did, but I'm a little disappointed that I had no memorable runs. It would have been fun to go to some new place to run or to get together with a running buddy or two. Still, it was nice to go out each day without too much concern about meeting a schedule.

The weather should stay relatively warm throughout the week and hopefully by Saturday I'll be able to run at Bethpage again. I'm also thinking that it's been a while since I've tackled the Muttontown Preserve and I'd also like to do that. Today it's back to work and tomorrow it's back to running.

Snowy conditions -- I'm just not Inuit

All of the above

 Today's run (Stillwell Woods): 3.2 miles

It's probably an urban legend that the Inuit's Aleut language has dozens of words for snow. If they do then I think I've run in every kind today.  I've been on vacation for the last week and have either run or cross-trained every day since Friday the 18th. I had every excuse to rest today, my last day of vacation, but I thought that another run at Stillwell might be a better way to close things out. The rains and warm weather have done a great job clearing the roads where I live and I'd hoped that would also be the case when I arrived at Stillwell this morning. 

Despite the ubiquity of green across the lawns in my neighborhood, Stillwell's athletic fields were still covered by a thick blanket of white snow. I didn't know the conditions of the interior trails but I suspected (correctly) that the big field past the trail head would be runnable. Once I'd parked I made my way over sheet ice onto the main trail that was covered a foot deep in grainy-icy snow rutted by footprints and tire marks. I began to run on that, taking pains to maintain balance. It was like snowshoeing without snowshoes. After a few hundred feet I took a right onto a trail that looked partially clear and followed it, doing the best I could to avoid the slippery patches of packed snow and ice.

I took the trail to a point where I reached a steep hill that I managed to scale with the momentum from my approach. I knew that I was just south of the big field and followed a snow covered trail until I reached the opening. Once I broke free from the snow (and about 20 feet of sheet ice) I followed the trail around the field. The wind from the north was stiff which somewhat offset the easier effort from running on hard-packed dirt. As I rounded a corner I encountered a couple of mountain bikers who told me that the eastern side trails were still pretty rough. I elected to stay on the field loop and finished after completing a few more circuits. The toughest part of the run was at the end when I took a wooded trail back to the start that had snow, ice, slush, rocks, roots and mud and I finished by gingerly stepping over a sheet of ice formed by runoff from the trail head's snowbanks.

I'll take a rest day tomorrow and will appreciate it fully. Over the last seven days I've run 20 miles and elliptical'd another 6. I would have liked to have done a few longer runs during my time off but it was a trade-off between frequency and distance. I'm hoping next weekend's conditions will be more favorable for a higher mileage effort or two. As for today, I like variety but not when it comes to running in snow.

Negative splits lead to a positive view

Today's run (street): 4.1 miles

My wife suggested that I take a break from working out today and I had the mindset to do that. The thought of another run around the almost too-familiar streets of my neighborhood was not compelling. I was feeling generally negative about doing any activity. The rain did a good job of clearing snow in my town and I considered a return to Stillwell but we have a big day planned and I was again pressed for time. I dressed for a run without really knowing where I would go, finally deciding the easiest way to get it done would be to hit the local roads.

As a compromise to my negative mindset I considered running slowly and making it an easy workout that I could count as a partial effort. With no targeted distance, route or pace in mind I took off and chose lefts and rights almost randomly. At one point I came upon another runner who I followed for a while. I'd seen him on the road before and I was curious to see how our paces compared. It turned out that we both were running about the same pace and I wasn't interested in catching up to him so I peeled off to another road and let him go. When I passed the first mile I saw that I'd averaged 9:55. I picked up the pace a little and covered mile two at 9:46 and improved to about 9:40 for mile three.

Throughout my run I'd actually felt great. The weather was cold but mild and I was enjoying a run where I could take my mind off the effort and look around at my surroundings. After completing three miles I decided to run the last mile with a little more speed and covered it at 9:10. Not especially fast but far faster than the prior three. I enjoyed the run, felt strong and hit negative splits throughout my distance. My splits were negative and by the time I arrived home my mindset was far more positive.

Half marathon shopping

A good resource for finding half marathons

Today's workout (elliptical): 45 minutes

The rain was plentiful this morning and it has washed away much of the snow on our lawn. There are still some areas that haven't seen sunlight since mid-December but it's good to see some green again. I've done daily workouts since last Friday but haven't felt like I've done much to build the stamina I'll need for my upcoming half marathon. I took some inspiration from my wife, who runs 45 to 60 minutes daily, and spent 45 minutes on the elliptical machine while she did her treadmill workout. I used mid level resistance for the first 30 minutes and then stepped up the difficulty for the final 15. Even with that extra challenge, today's workout still felt easier than my prior two runs.

I am training for a half marathon but I don't know which one to choose. Unless I'm willing to travel a little my choices are limited. Each has its pluses and minuses:

1. Suffolk County Half Marathon - March 27

Plus - Small event, less than 500 runners
Minuses - Perhaps too small, only one month left to train

2. 13.1 Marathon - April 2
Pluses - Opportunity to participate in NYRR race, cool Craft race shirt
Minuses - Course looks like a lab maze, $80 entry fee

3. RXR Long Island Half Marathon - May 2

Plus - Local and convenient
Minus - Course does not look that interesting

4. Brooklyn Half Marathon - May 30

Pluses - NYRR race, Prospect Park and Coney Island usually bookend the course
Minuses - Date not good for Team Emerging Runner, course details have not been set

5. Hampton's Half Marathon - Sept 24

Pluses - Later in the year, more time to train, course has ocean views
Minuses - $70 entry fee, is held just a week after Great Cow Harbor 10k

 I'm hoping to decide soon which race to run. There's also the Queen's Half Marathon which is a possibility but July may be too hot for me for a race of that distance. There's also the Great South Bay Half in Islip but the course looks too circuitous for my taste.  I'm hoping my friend Brian will join me on my first half marathon. Perhaps he has a preference that will help my decision.

Quantity or quality?

Today's run (street): 4 miles

I sometimes see references to "quality miles" and "junk miles" in running magazines and I'm still not sure what that means. I've always believed that any run that doesn't contribute to injury or lead to exhaustion (and illness) are beneficial. Perhaps for people who run 20 miles per week (like me) every mile is a "quality mile." Miles gained on hills or doing speed work may be of even higher quality.  It could be that for 70+ mile-a-week runners that an extra five or 10 could be considered gratuitous, with little extra benefit.  If I ever get to running 70 miles per week I'll know if that's true.

My thinking about quality miles started this morning as I considered my run. I've run or crossed trained every day since last Friday and my average distance per run has been longer during this vacation because I've had more time to run. We're expecting rain and heavy winds starting tonight so Friday's workout will have to happen indoors. I decided to get in my last outdoor run before the weekend on the streets of my neighborhood since the residual snow has rendered most other venues un-runnable. After a fairly average start I began to tire at the 2 mile mark. I've been concerned that my success building my base closer to 8 miles toward the end of last year has eroded due to the lack of opportunity for longer, wide open runs. Darn this snow!

As I ran around the local roads today I thought about the benefits I was gaining from this four mile run. Like yesterday, I completed my route feeling spent, but unlike Wednesday, I didn't run all that fast. I guess I'll consider today's workout a "maintenance run." That sounds a lot better than calling it "junk miles."

All dressed up but no where to run

Today's run (street): 3.2 miles

I finally made it to Bethpage State Park this morning but it turned out to be a wasted trip. I had hopes of purchasing an Empire Passport and using it for the first time while I ran a section of the Bethpage bike trail. I knew my bike path run was in jeopardy after I saw that trail access was blocked just south of its intersection with the main road. I decided to continue on, thinking that I could still buy the Passport and possibly run the wooded trails if they were clear. After a quick look I realized that those trails had too much snow cover to provide a stable surface for my Kinvaras. There was no one working the toll station so I continued to the trail head and saw that the entrance was blocked by a gate. Even if the bike path wasn't gated I could see that it would be impossible to run the trail because it was covered with a thick layer of ice.

I returned home and did today's run in my neighborhood. We had plans mid-morning so I needed to keep it short. That ended up to be a good thing because I felt tired throughout the run and my fatigue intensified as I went on. Despite my lowering energy level I kept my pace brisk and that resulted in a difficult last mile. At the end I felt like I'd run a 5K race and noted that my pace was over 40 seconds per miles faster than yesterday's run.

A great addition to the Emerging Runner family

Hoping for better results with a better brand

This afternoon I picked up a pair of New Balance compression shorts to replace a pair of Layer 8's that ripped all along the waistband after a wash. My wife bought a pair of of ASICS GEL-2160's to replace her Saucony Fusion 2's that she'd run in over the last year. I was happy with her choice of the 2160's and I hope she is too. I'm looking forward to trying my new gear out tomorrow even though, with all this ice and snow,  I'll need to stay local for my run.

A comfortable visit to neighborhood #2

Today's run (street): 4.91 miles

I wanted to go to Bethpage to try the bike trail this morning and also buy an Empire Passport but my schedule was just too tight. We have someone coming to give an estimate on a home improvement and I wanted to make sure I got in my run before that. Instead, I went out for a neighborhood run and mixed it up by routing through the streets of neighborhood #2 where I hadn't run in a while. The roads were remarkably clear considering yesterday's 3" snowfall. The cold temperatures created patches of rough ice along the roadside and I had to step around the frozen areas that appeared in my path.

My trusty Adidas Response 15's

I wore my Adidas Response trail shoes that have been out of the rotation for months but seemed to be the right shoe for today's conditions. They're great shoes but are built a little too high to facilitate mid-foot landing. This is why I only run in them occasionally. I started slow to loosen up in the cold weather and fell into a nice comfortable rhythm. I was loving the feeling of moving along smoothly but I worried that I wasn't pushing hard enough to make it a real workout. I threw in a few fartleks (Danish for "speed play") where I'd cover a few hundred yards at faster pace before resuming my more moderate pace. The miles ticked off fairly quickly and the running probably seemed easy because my last run at Stillwell Woods provided a much harder challenge.

After covering some distance in the other neighborhood I swung back to my own and finished by following my measured mile loop in reverse. My Garmin had me a tick over 5 miles but Gmaps said it was less. My FR60 calibration woes continue, it seems that no matter how I adjust the Garmin it always seems to over-count my distance.

Finding your rivals

Not all races are listed but it's still a good resource

Today's workout (elliptical): 30 minutes

Happy President's Day. I like long weekends, especially those that extend through the entire week. My kids are off from school so I'm taking the week off as well. Unlike many of the people we know we're not heading off to warmer climates this week. There's plenty to do here, like shoveling three inches of snow of the driveway this morning.

This morning I was playing around on a site called Athlinks that aggregates races in a database and allows participants to "claim" their events. Once done, a runner has a collection of their race results and the usual social networking tools (profile, pictures, Twitter feed, etc.) for sharing or member interaction. Those features are common now but Athlinks also provides a list of your rivals and how you've performed against them. Athlinks automatically finds runners who have raced against you and lists their age, gender and won-lost record. It was interesting to see someone I've beat 7 times (he's 78) and a couple of others who have trounced me 5-0.

Those who have beat me multiple times have usually outpaced me by one or more minutes per mile. I'll likely lose to them in future match-ups. The interesting comparisons are those where I've both won and lost to the same person. Those people are truly rivals and it's about our readiness on race day and how well we leverage or react to race day conditions. I still prefer to view racing as "me versus myself" and I don't really view these people as rivals. These race day match-ups are more like benchmarks that will help me understand how close I came to reaching my potential.

Icy trails at Stillwell and a talking robot at my side

Treacherous going on the trails

Today's run (Stillwell Woods): 3.2 miles

I had high hopes that the recent warm temperatures had melted the snow on the trails at Stillwell Woods. After days of 40, 50 (and briefly, 60) degree temps I thought that was a reasonable expectation. I was very surprised to see that the local temperature was 19 degrees this morning and when I arrived at Stillwell I saw that the melted snow had refrozen into ice and hard icy snow. I wore my Helly Hansen Trail Lizards in anticipation of rough terrain and set off over the packed but rutted ice and snow. I was still hoping that the interior trails would be bare and more runnable, perhaps protected from the canopy above.

I wore my Garmin and also brought along my iPhone to capture my route using MotionX. It had been a long time since I carried the iPhone on a run and used that app. The app has been updated numerous times since then and after the first minute a robotic female voice said "You have run for one minute and have traveled zero-point-one-0 miles. Your pace is ten minutes per mile." That spooked me but then I realized that my robot friend would be "updating"me on progress every minute going forward. I considered switching off the MotionX app but decided that I'd just let it go as I didn't want to play with my iPhone while I ran on these tricky trails.

The trails were covered by hard snow rutted with impressions from hikers, runners, animals and mountain bikers. I didn't sink into the snow but the ruts that were formed when the temperatures were higher were a few inches deep and a misstep would easily result in a sprain or fall. There were small exposed dirt channels at the edge here and there and I ran on those when I could. The progress reports from MotionX kept coming and I couldn't believe each time that another minute had passed. I enjoy a hard challenge, especially on the trails, but I was growing concerned that I'd trip on a rut and get hurt. I followed the path back to the open field and finished my run with two laps around the perimeter. The field was mostly devoid of snow because the sun had gotten to it so my last mile was on muddy dirt and grass.

I was happy to be back to the woods for the first time in 2011 and it was a different kind of workout than I'd expected to get. I was so happy to have chosen the Helly's for the job today. I'm going to head to Bethpage State Park this week and get an Empire Passport so I can get free access into the NY State Parks where I normally have to pay admission. It will be nice if Bethpage's bike trail is clear when I go there. The 14 mile out-and-back route (or 10 or so miles of it) would be a good kick start to my half marathon training.

Windy morning run

Today's run (street): 3.85 miles

A morning appointment prompted me to run early today. As I prepared my running gear I heard the winds howl and I checked the thermometer to see that the temperature (with wind chill) was in the low 30's. My window of time before I needed to leave for my appointment was small so I figured I'd be happy to get three miles in. I'm on vacation until the 28th so I wasn't as concerned about covering distance as I normally would on a Saturday.

I wore a stretchy short sleeved base layer under a half zip that my kids gave me for Valentines Day. On top of that I wore my trusty ASICS windbreaker and that turned out to be a perfect combination for today's conditions. I had a busy work week that preempted my running schedule. I missed my Tuesday workout and did not feel well on Thursday so I didn't run that day. I slept well last night and had hoped this week's light workout schedule would have set me up for an energetic run. Even so,  I struggled a bit at the beginning but that could have been due to the stiff headwinds that made it hard to maintain good running form.

I've taken to having a gel 30 minutes before my longer runs but I forgot to do that until a few minutes before I left. Consequently,  I didn't get any benefit until I was halfway through the run. I never felt particularly good but as I progressed through my route I did run better, with negative splits for the second and third miles. I'm not sure if I'll visit Stillwell or Bethpage tomorrow or if I'll wait until Monday to try a trail run. I'm concerned that we'll get more snow on Monday and that could push my opportunity for off road running even further away.

The end of a long strange week

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.

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.

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!

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.

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.