Bethpage trails on a sunny day -- but I didn't love the run

Today's run (Bethpage State Park trails) 3.5 miles

By now I have a sense of how a run will go long before I take my first step. When I prepare my gear the night before my 4:00 AM runs I usually know how I'll feel when my alarm goes off in the morning. On weekends, when I run longer and later in the morning, I've come to expect a tougher time once 10:00 AM comes and goes.

That was the case today. I was up early but I didn't get out until almost noon. I wasn't feeling the drive to run and I even considered talking the day to rest. As the weather grew sunnier through the morning I decided to go for it. I knew that we'd see rainy weather for the next couple of days and I didn't want to waste a good day. I didn't feel it today but I knew I had to get out there.

I went to Bethpage to run the trails and started at the beginning of the bike path. I followed that for about half a mile before reaching an opening to the dirt trail that runs north. That trail eventually wrapped east and opened to numerous other paths. I followed the wider, better groomed, trail before deciding to switch to a single-track that first took me north but then bent right and eventually reversed direction. I continued through these trails, switching paths every so often and gauging my position by the direction of the sun.

I wasn't fatigued but my running lacked an energetic punch. In truth, it wasn't a very good run. I never got that free-wheeling feeling of roller coaster running that I often experience on the trails. After three miles I decided to pay attention to what my body was telling me and I wrapped it up after covering 3.5 miles overall. I still have a cold that I'm hoping will be over soon. A rest day tomorrow will be nice and long distance run is the plan for Tuesday or Wednesday, depending on weather.

Spring vacation kickoff run

Today's run (street): 3.6 miles

My spring vacation starts today and with weather reports calling for afternoon rain I thought it best to go out early. I woke up after a decent night's sleep with a mild cough. It's just another phase in this annoying cold that I've been suffering since Monday. Knowing that I had busy days ahead, including some travel, I decided early on to ignore this cold as much as I could. I worked long days, went out at night and ran or elliptical-ed every morning. This seems to have worked. After a cup of coffee my cough seemed to recede and I made my way outside.

It's still cold for mid-April and I dressed for my run appropriately. I've noticed that over the last few weeks my Saturday runs have been so-so but my Sunday runs have been good. I'm not sure why but anticipating that this morning I aimed low - three or four miles tops. I wore the new Mirages that continue to feel great. In terms of comfort I still prefer the Kinvaras but I like the way these new shoes move with my foot and land me ahead of my arch. Without really trying I maintained a mid-9 pace that felt easy and fluid. I'm hoping I'll have a window on Sunday to cover 8 or more miles but the rain may interfere with that plan. Since I'm on vacation I'll have numerous opportunities to run long distances. The half marathon looms large -- two weeks and a day from now.

Massachusetts Institute of (Running) Technology

Today's workout (elliptical): 23 minutes

I'm back in NY so last night I thought I'd do a morning run in my neighborhood. When I got up I considered my mild cold and decided to do an indoor workout instead. It had been over a week since I'd cross trained so I did a shorter than normal elliptical session that generated a good sweat. If the weather is clear this weekend I'll try for a long base run as I train for the half marathon that's happening in three Sundays from now.

My visit to the Media Lab was enlightening as usual and I came upon a couple of interesting activity related projects. The Cardio Cam, from the Affective Computing Lab, is a mirror with a webcam mounted at the top. You position yourself so that your face is centered in a frame that's superimposed on the mirror. After a couple of seconds, large numbers appear on the lower right that show your heart rate. It's as simple as that. The webcam images your face and the algorithm calculates your heart rate based on a spectral analysis of your image samples -- or as they put it "Non-contact, automated cardiac pulse measurements using video imaging and blind source separation." The display showed my pulse just a bit under 60, which would be right for me under normal conditions.

A project that came out of the Speech & Mobility group used location tracking on a smartphone that feeds a narrative that plays while a person runs. In the demo, a runner plays an adventure game by listening to instructions that tell him where to run and turn to perform steps in the game. The app was written by a grad student who was bored running the same old streets of his neighborhood. Sounds familiar. I wanted to try it but it's Android only. Another reason to dump the iPhone!

Running once again along the mighty Charles

Long live Red Sox Nation!

Today's run (Charles River, Cambridge & Boston): 4 miles

After all the rain on Wednesday I was wondering what conditions we would see this morning. Despite the weather it's been a good trip. I was able to meet my brother for dinner last night near his Cambridge office after a useful and interesting day at the Media Lab. My hope this morning was to run my favorite Cambridge to Boston loop before heading over to MIT for today's activities. I got up early and saw that the skies had cleared but I waited for sunrise before I headed out.

It was 43 degrees and breezy outside when I started. I wore my lightweight half zip shirt with shorts and felt comfortable, especially after leaving shady Kendall Square for the sunny path along Memorial Drive. Like last time I ran this route, I noticed that many runners followed a clockwise direction, opposite to the way I go. It occurred to me today that  those runners probably started their run from the Boston side and came north across the Harvard Bridge.

There were quite a few fast runners this morning. I suspect that some of them were training for Monday's Boston Marathon. In any case I got passed so many times that I stopped counting. I've been feeling slow lately and this didn't help. I maintained a steady stride and crossed the Harvard Bridge toward Boston, chuckling at the measurements in "smoots" as I observed the scull teams practicing on the water. I ran along the southern edge of the river and regretted not having sunglasses for this eastern stretch. I saw a steady stream of runners, one of whom lapped me twice (from the opposite direction) since I'd come over to the Boston side. That meant he was probably running in the 5 minute per mile range.

I crossed the Longfellow Bridge back into Cambridge and followed Main Street back to Kendall Square to complete my run. In all it was only four miles but the city views and the river made it feel like a trip. Two runs while travling ths week and over seven miles covered. I always miss Boston when I visit - it's so great seeing family and it's fun seeing Red Sox merchandise everywhere instead of the ubiquitous Yankee logo.

Charles River run washout

Gloom and doom in Cambridge this morning

Today's run (treadmill): 3.25 miles

My hope for a morning run along the Charles River was dashed when I looked outside to see dark skies, pelting rain and heavy winds. Instead I walked down the hall to the fitness center that was conveniently located on my floor. More often than not, the treadmills are taken when I get there but at 5:30 AM I had my choice of machines. Although I'm no fan of treadmills I do appreciate the high end models, in this case LifeFitness, that provide some entertainment while you run along, going nowhere.

It's been two days since my last run (Sunday's race) so I felt good at the start. I chose an interactive map of a trail course and I watched my progress along that route. There was nothing trail-like about the experience but it was nice to see something other than the usual track oval that we have on our treadmill at home. Per my usual method, I stepped up the speed every five minutes and finished with a pace under 9:00. Given my still present cold I thought I did well on the run. I'm optimistic that the bad weather will move out by tomorrow morning, providing better conditions for a Charles River run.

Feeling low but anticipating Cambridge running

Perhaps due to my hard running during Sunday's race I'm suffering some fatigue as well as a bad sore throat. I get annoyed when I come down with a cold because I do so much to stay healthy. The timing for being sick is never good and today it's especially bad. I co-led an all day industry working group and am now heading up to the MIT Media Lab for a couple of days. I'll rely on ibuprofen and caffeine to get me through the rest of this week.

Despite the way I feel, I've optimistically packed two sets of running clothes along with my Kinvaras. As I've mentioned in prior posts, the loop along the Charles from Cambridge to Boston and back is one of my favorite running experiences. With a late night tonight and an early start tomorrow it may too much to take on, especially if my cold gets worse. I'll just have to see how it goes. Next week we're on vacation so I'll get to put in some sorely needed training for my half marathon.

Thoughts on my race day performance

It's easy to dismiss a 5K as an easy race. The distance of 3.1 miles is only 20% longer than my average weekday run. But yesterday's race was far more challenging than my standard 4:00 AM run. For one thing, I'm not performance focused at that hour and hardly ever break 9:00 per mile during the week. I might get there near the end but these morning runs are more about movement and maintenance. A 5K is about speed.

It had  been eleven days since I donated a pint of blood at work and I'm wondering if that was still affecting me as I raced along the course. I made some mistakes in my preparation -- I probably ingested too much caffeine and not enough water -- but I didn't suffer from oxygen debt throughout the race. My energy level was good but not optimal. There was a point in the race where I was moving along, probably at around an 8:20 pace, and a small group of runners passed me together. I thought at that moment "Why are they moving faster than me?" My legs were cranking but my cadence was probably slower. I tried to increase turnover but it didn't make much of a difference.

I'm sure that if I had done speed work in the last month I'd have been more competitive on Sunday. My focus on base runs surely helped me because I felt solid even though I was running at paces that were close to a minute faster than on my training runs. Overall, I managed to beat 71% of those in my age division and 66% of the field so even on the day after the race I'm still pleased with my performance.

Race report: 2011 Marcie Mazzola 5k

Rounding the corner -- finish line ahead

Today's run (Marcie Mazzola 5K): 27:33 (8:52 pace)

This morning I ran the Marcie Mazzola Foundation race for the third time. My family and I have a sentimental attachment to this event because the 2009 race was my very first competition. I ran well today though I didn't come close to a PR nor did I match last year's time. The important thing is that I did fine and had a great time running this race.

It was cold this morning and I was glad to have worn insulated sweat pants and two jacket layers to keep me warm prior to the start. Having my family at the race helps tremendously because I can wear the warmer layers and then hand them off to my wife before the start. This race is always well organized and today was no different. However, the usual on-time start was delayed 11 minutes to accommodate last minute adjustments related to routing car traffic around the race. I was chilly in my short sleeves and running shorts but not uncomfortable. I looked forward to the start so I could generate a little body heat.

Off to a good start - the big hill was still to come

The congestion at the beginning prevented a fast start but that didn't bother me because I've learned to take the first mile of this race slow and steady. While it isn't as steep or onerous as Cow Harbor's Widow Hill, there is a steep incline that runners reach about a quarter mile in that goes on for a while. I took it a little faster than planned but still came though mile 1 with a split time of 9:36. I was alarmed at that but I figured I could make up some time on the flat and downhill portions of the race. It's been a while since I've run at a sub-9:00 pace but I was ready to do that today.

I wore my new Saucony Mirages and liked them a lot. They gave me no trouble on their maiden flight and moved me along well. I wondered briefly at one point whether I should have run with the Kinvaras because they are a little more flexible but in the end I don't think that mattered. I suspect the Mirages will loosen up a little after I put on more mileage. 

I came through the second mile at 17:58 so I'd already made up 37 seconds by then. That put my overall pace under 9 minutes. I was running well but wished I had drank a little more water prior to the start. I thought only of preserving the pace I was running and concentrated on holding off other runners that tried to pass me. I was only partially successful there. Before long we were crossing Main Street on our way to circling Heckscher Park. I knew we were near the end but the last half mile is always tough on a 5K. I took a half cup of water which I sorely needed and it helped.

I knew the last hill was coming and when I saw it my heart sank because I felt my tank emptying and dreaded a bonk just an eighth of a mile from the finish. I decided to take the hill fast, passing a few runners in the process, and suddenly I was on the last patch of road before entering the grounds near the finish. The final leg was routed up an incline with a dogleg turn to the finish line. I saw my family cheering me at that turn and my wife snapped the picture at the top of this post. I came over the line in a sprint and noted my end time. Not my greatest effort on a 5K but comfortably under 9:00/mi which was my goal today.

Post race awards and Mr. Softy near the back

During the cool down we enjoyed the generous variety of recovery foods -- fruit, energy bars, bagels, cookies and chips, administered by the always helpful and cheery volunteers. It's a really nice race with a nice small town feel. This year the race organizers had three Mr. Softy trucks parked at the race grounds who were handing out free cones to anyone with a race bib. Our big surprise was when we ran into one of my daughter's favorite teachers who had left her school last year. Ms. M had run the race with her mother and another friend. Their reunion was sweet and it characterized the feeling we always get from this event.

I'm now setting my sights on the LI Half Marathon that's less than a month away. I'm going back to my long base runs and thinking about strategy for the longest race I'll run to date. But today it's about enjoying the feeling that comes from a good run on a good day. Another Marcie Mazzola race has been run. Can't wait for next year.

Breaking the rules on race day?

Mirage, Kinvara, Fast 2 - decisions, decisions

I really want to go for a run today but one must rest before race day. I cheated a little this morning and put on my Karhu Fast 2's that AG and I are reviewing on Runner's Tech Review. I wanted to reinforce my impressions by doing a few fast strides on the treadmill. We'll be posting the review next week and I wanted one final impression. I also wanted to compare the shoe with the new Saucony Mirages. I'll reserve comment on the Karhu's for now.

I couldn't resist following my Karhu sprint with a similar session with the Mirages. I think I'm in love. While I appreciated the feel of the Mirages out of the box it wasn't until I stepped on the treadmill and hit the 8 MPH button that I totally understood what Saucony did with the design of these shoes. I love the Kinvaras but the Mirage is an improvement on that platform. I'll stop the effusive praise for now as I still haven't put the shoe to pavement, but I'm feeling optimistic about its potential.

This morning's experience has me rethinking which shoe I should wear on race day. On one hand, it would be a great opportunity to try the Karhu's in competition and determine if the Fast 2 lives up to its name.  I've assumed to this point that I'd wear the venerable Kinvaras that I consider the finest running shoes I've ever worn. Despite the unwritten rule that you should never compete in new shoes I'm seriously tempted to race the Marie Mazzola 5K in the Mirages. It's a short enough distance that it probably doesn't matter. Smart money is on the Mirages but we'll see what makes sense tomorrow morning.

Finally - I'm rooting for my friend FS who is racing tomorrow morning in the NYRR Scotland 10K in Central Park. With luck we'll both have decent weather as we line up for our respective starts.

First look: Saucony ProGrid Mirage

I noticed a box sitting on the front steps when I got home last night and was excited to see my review pair of Saucony Mirages had arrived. I brought them inside and opened the package, not really knowing what to expect. The Mirage is Saucony's most minimal stability trainer and a close relation to my beloved Kinvaras.

The shoes, in jet black with bright red mid-soles, were far different from the Kinvara in look and feel. While the Kinvara is a super light shoe with a very minimal upper, the Mirage feels beefier with a more conventional upper and more structure on the medial side for stability. This combination adds weight to the shoe (7.7 oz for Kinvara vs 9.6 oz for the Mirage). Still, this shoe is under 10 oz making it almost 1 oz  lighter than the ASICS DS Trainer 16 that is considered the standard for light stability shoes.

After trying on the Mirage and comparing it to the Kinvara, I noticed a significant difference in the way the Mirage held my foot. The new shoe felt more substantial, less minimal, with gentle upward bend at the front that provided a feel of forward motion and a natural mid-foot fall. I have not run in these shoes so I don't have a sense of them in action but the initial reaction is promising. I'm not going to wear the Mirages on my race on Sunday but I will plan to use them for my half marathon.

A full review of the Mirages will be posted on Runner's Tech Review after I've had a chance to evaluate them. In the meantime, Check Runner's Tech Review next week to see our evaluation of the new Karhu Fast 2_Rides.

Taper-ending tempo -- now the rest begins

Today's run (treadmill): 2.6 miles

I finished my taper this morning with a progressive tempo run on the treadmill. I would have liked my last training run to happen outdoors but the wet weather kept me inside. In a way it worked out well. My original plan for an outdoor run was to cover a mile as quickly as possible and nothing more. On taper week you want quality miles even if it means running less of them. Since I was on the treadmill I changed my plan and did my run starting at an easy pace and increased speed every two minutes so that by the end I was running 25% faster than when I began.

My overall pace wasn't impressive but I thought the exercise was beneficial. Over the past couple of months my strategy has been to finish my runs faster than I'd begun. It would be great to achieve negative splits during Sunday's 5K. I'm looking forward to a couple of days rest and hoping for the best on Sunday.

Effort gap between perception and reality

Today's run (street): 2.5 miles

Yesterday's treadmill run was a welcomed improvement over my prior three runs. This morning I got outside and ran in weather that seemed far colder than the 39 degrees that had been reported on the news. I didn't look once at my Garmin during my run as I worked to maintain a brisk pace. With the paces I've been running lately I wanted to avoid further demotivation by seeing my actual speed. I hoped that my perceived effort matched my performance and in the end I guess that was true.

At first I was disappointed that I'd averaged only 9:13/mi though I felt like I was running at 10K race pace. The important thing I realized was that late last week I was running a minute-plus slower per mile, due to the effects of giving blood. With one more run followed by two days of rest, I'm hoping that I will be close to race day potential by Sunday.

A step in the right direction

Today's run (treadmill) 2.45 miles

I had to make the call last night whether I'd need indoor or outdoor gear for the morning. News 12 Long Island's weather report last night predicted rain overnight so I prepared for a treadmill run. The skies seemed clear when I got up but since I hadn't laid out the proper gear for the street I did my run indoors.

Yesterday I did some research on performance related to blood donation and there's ample evidence that my difficult workouts since last Wednesday are directly related to giving blood. I rested on Monday and anticipated tough going this morning but my run wasn't as hard as I'd expected it to be. After starting at a pace that matched my best efforts from the weekend, I increased speed throughout the run and finished up running close to 9:00 per mile. My overall pace was in the high 9:00's but I was fine with that. I felt much more like my old self by the end. I have two more runs planned before I finish my taper. I'm hoping to get at least one more run on the road before the race and to maintain a speed that's close to my 5K race pace.

Turning my attention to Sunday's 5K

I thought about doing an out-of-schedule run this morning because I'll be tapering this week for Sunday's Marcie Mazzola 5K race. As usual for a Sunday race, I plan to rest two days prior so a run today would have provided four days of running before hiatus. Although yesterday's trail run was difficult, I believe it was a step forward in terms of strength building and I didn't want to mess that up today by over-training. I'll run Tue-Thu, swapping my usual cross-training day for an additional running workout.

I'm curious to see how I do on Sunday. I haven't competed since February's Snowflake Race and most of my road training since then has focused on base and form. I have fallen short in my intention to run intervals to activate my fast twitch fibers so I'm probably not in the best shape for a speedy race. I think my long base runs will support me well during the 5K but you never really know until you're out there. I'm going to try to throw in some "speed play" segments over the next three runs. It's not a substitute for intervals but it's the best I can do at this point.

Stillwell Woods roller coaster torture ride

Red Cross registration frenzy in the tent

Today's run (Stillwell Woods): 4.5 miles

Saturday was a day of volunteering for the Emerging Runner family. It was the Long Island Red Cross's annual fund-raising walk that took place on the grounds of Nassau Coliseum. My wife volunteers at the local chapter and the whole family gets involved for this event. The kids worked hard to hand out T-shirts to pre-registered participants while my wife attended to other functions. After that we did the 2 mile walk that went a few times around the Coliseum followed by a nice BBQ courtesy of local restaurants. After that we attended the NY Islanders game with tickets that were donated to everyone who participated in the Red Cross event. We had a great time for a great cause.

Objects on ice were closer than they appear

This morning I headed to Stillwell instead of taking on an extended run at Bethpage that may not have gone well since I'm apparently still rebuilding my red blood cell count after last week's donation. I figured that the trails might be a kinder surface than pavement for my legs that have felt unresponsive since last week.

I started by following the Black trail and after chickening out at the first "Most Difficult/Easier" trail split I tucked into a "More Difficult" path I came upon a few minutes later. I wasn't moving very quickly but I don't care about pace when I run trails. After navigating some narrow channels that were cut to facilitate mountain bikers (of which the woods were filled today) I came upon the tough stuff -- scree, sand and rocky hills that required both steep ascents and sharp descents. When I'm at full strength these obstacles seem fun, like riding a roller coaster, but today they wore me out for a time. I decided to make my way back to the flatter sections before I grew too fatigued and was able to find my way using the sun and the MotionX compass on my iPhone.

I finished my run with a westbound tack along the southern path of the open field. The wind from the west was stiff and freezing and I almost laughed at the difficulty I had making my way to the trail head. After being voluntarily tortured for almost 50 minutes I was glad to bring the run to an end. Very soon after I'd finished I felt the legendary "runner's high" that confirmed a good job well done. Well, a hard job anyway.

Is the Saucony Mirage for real?

Today's run (street): 3.1 miles

My experience with running in a more minimal shoe has been good and I credit the Saucony Kinvaras for that. When I started wearing these shoes I had concerns that a less constructed neutral running shoe would cause me some problems. Before the Kinvaras I had been running in the Brooks Adrenalins as a daily trainer and I didn't expect that to change. As it happened, the Kinvaras caused no issues with their lack of stability features and as a low arch pronator I'm questioning the need for stability control. The need for guidance support may come with runs longer than mine that top out at around 11 miles.

I'm still keenly interested in minimal running shoes so I asked the folks at Saucony whether I could review the new Hattori, a super light, zero drop minimal racer/trainer. There are a limited supply of these shoes for testing so Saucony graciously offered a pair of the new Mirages, the fraternal twin to the Kinvara. The Mirage has some stability features and a little more structured upper. If the fit of the Mirage is close to the Kinvara I will wear the Mirages during my half marathon. It might be a perfect combination for the 13.1 mile distance. I'll document my experience and review it on Runner's Tech Review.

Men's ProGrid Mirage

Quick summary of the Mirage (per Saucony):

• The perfect light trainer for a slight overpronator
• Lightweight with great responsiveness
• Allows the foot to move through the gait cycle unrestricted

Upper:

• Hydrator collar lining
• Memory Foam Heel Pods
• EVA Sockliner
• HRC Strobel Board

Midsole:

• Heel ProGrid LITE
• High Abrasion EVA (EVA+)
• Supportive Arc

Outsole:

• Blown rubber
• XT-900™

Weights:
Men: 8.9 oz
Women: 7.9 oz

I'm not going to comment too much about my run this morning except to say that it was difficult and my performance was terrible. A friend on the running blogsphere (and a person who ran the Dirty Sock 10K in about half the time as me) commented that blood donation can have a real effect on performance for two weeks after the donation. I'll accept that at face value and not dwell on today's workout. I'm hoping for significant improvement tomorrow but I'll settle for a mediocre run.

I blame the burger

Today's run (treadmill): 2.3 miles

I'm a little more than a week away from my next race. It's a 5K, a distance I've raced a number of times over the last couple of years. I've come to prefer 10K's for their combination of speed and distance but the Marcie Mazzola Memorial Run is special to me because it was my very first race as "The Emerging Runner." That year the race was 4 miles in length and it has since been shortened to a 5K to increase participation. I know the course fairly well having run it a couple of times. I have great respect for the big hill that runners encounter just minutes after the start. I haven't been training for speed or hills but my base runs at Bethpage have brought up my level of conditioning. Perhaps some speed work is in order for this weekend.

You were no help

I used the treadmill today even though the great storm predicted to pass through this morning turned out to be more April Fools than April showers. Yesterday's elliptical session was uncharacteristically difficult, due perhaps to my blood donation on Wednesday. I thought I was back to full strength and even had a burger at lunch with an old friend yesterday to top off my iron level (sure - that's why!) so I thought I'd have a fairly easy time today. I can't complain specifically about the way I felt, only that the effort felt hard even at the beginning when I was pacing around 6 MPH. The effort didn't get easier but not noticeably more difficult as I blipped up the speed throughout my workout. I ended up with a respectable (albeit short) run and afterward felt like I'd expended some good effort. Besides the speed work I'm aiming to get back to the 8+ base runs I've been doing on the weekends. I'm hoping that those April showers keep holding off until next week.

Depleted for a good cause

Today's workout (elliptical): 25 minutes

Yesterday morning I noticed a sign that my company was conducting a blood drive with the New York Blood Center. I had about 30 minutes before my next meeting so I headed to the location. After filling out the paperwork, answering screening questions and getting my finger pricked (to check my iron level) I was ushered over to a well-used, industrial quality chaise lounge. There was a large digital clock that showed I only had 12 minutes to give my pint and get back upstairs to attend my meeting. I finished with only minutes to spare and they were concerned that I was rushing off without the juice and cookies chaser they insist is necessary for recovery. I made it back in time having taken a small bottle of water and some Chex mix to go.

I felt the effects from my blood donation this morning while on the elliptical. I couldn't manage my usual level of resistance. In fact, the whole session seemed harder than normal. I figured that if I held the same speed that I usually maintain it would probably be an equivalent workout, even at the lower level. I rarely watch the clock while on the elliptical because I have distractions like the morning news but I was happy when I reached my planned end time. My weekly cross training workout was well-timed. I wouldn't have wanted to run feeling as I did this morning. There's a big storm headed this way, possibly bringing snow on Friday (April Fools!) so I'll likely be on the treadmill. Hopefully by then I will be at full strength for that harder workout.

Maintaining the right tempo

Thanks for making my point Newsday!

Today's run (street): 2.5 miles

My wife handed me the paper when I got home last night and told me to check out the second section. Newsday had run an article about minimalist running and she mischievously annotated the story showing the points I'd made in my "How to" post on Monday. I thought that was pretty funny.

I followed yesterday's good run with one that felt as good, but for some reason I ran the route 40 seconds slower than I did on Tuesday. It was puzzling to me, especially since my intention was to tempo at around 20 seconds above 5K race pace. After looking at my splits I saw that I simply went out too slow for the first 15 minutes but made up some time in the last third of my run. At that point I'd dropped into performance gear and run at about 8:20/mile.

I'm sure the additional rest I'd had prior to yesterday's run had something to do with my better performance. That seems to reinforce the idea that rest + training is the right combination for optimal performance.

Inner peace at 4:00 AM

Today's run (street): 2.5 miles

My 4:00 AM runs are productive, not only from a conditioning perspective, but as a method of focusing on key items in my business or personal life. The world at 4:00 AM looks a lot like 6:00 AM, except that it's significantly quieter. Every morning when I go out to run I think about all the people in the houses that I pass. Most people are still sleeping and generally all the company I might have is the car that drives around throwing the New York Times onto driveways. It's peaceful and still and the stars are in bright focus. So for the many who ask why I run at that ungodly hour, this is why.

Sometimes you can't argue that additional rest yields better performance and that was the case today. Despite my trance-like state this morning, my legs that had only run five miles over the last three days moved me along 20 sec/mile faster than my usual morning pace. While I followed my route I thought through a business issue that I hadn't been able to address with the frenzy of the work day. I came back home happy with my run and decisive in my thoughts. It was only 4:30 and I still had the whole day ahead.

Write your own minimalist running article in ten easy steps!

I'm a true believer in the barefoot/minimalist "movement" although I'm not likely to ever run barefoot. The concept of minimal or natural running makes great sense to me. Our early ancestors evolved to run on their  forefeet so they could travel long distances without injury and to run down and capture prey. The modern design of most conventional shoes works completely against this genetic optimization. I'm not a physiologist so I can't speak to whether a large cushioned heel and pronounced drop between heel and front foot promotes injury, but that's a popular theory. I just know that since moving from my Brooks GTS 10's to my much more minimal Kinvaras I've improved my form and avoided injury.

There have been many articles written about minimalist running and while I appreciate the attention to subject matter I'm growing weary of the sameness of the content. One reason for this may be that there isn't much to say about it except that less shoe is probably better than more. Rather than read the hundreds of stories, features, columns and books about the subject I decided to construct a do-it-yourself minimal running article. Here's all you need to write your own story:

1. Begin by acknowledging Christopher McDougall's book "Born to Run" as the probable source for the current minimalist craze.
2. Talk about how the $20 billion running shoe industry is waking up to the need to design more minimally constructed shoes.
3. Mention that when Vibram introduced their "Five Fingers" glove shoes they tripled their sales in less than two years. Also mention their unconventional look.
4. Put in quotes from Harvard professor Daniel Lieberman about the bio-mechanics of endurance running and how natural it is to land on your forefoot when running.
5. Quote a strength and conditioning physiologist to explain the actual mechanics of how barefoot and minimal running optimize stride and naturally diffuse shock.
6. Quote a podiatrist who suggests that evidence proving minimalist running prevents injury is inconclusive, and further, that some runners actually do need motion control and stability correction.
7. Mention that almost every running shoe was minimal until about 40 years ago and this is simply a return to a better design.
8. Talk about how Saucony launched the very successful Kinvara and how other major running shoe companies are now following suit.
9. Stress the importance of starting slow with your transition to a lower heel and a less constructed shoe.
10. Finish with a cliche like "When it comes to running, sometimes less is more."

Good luck on your new career as a sports journalist!

Way off base

Today's run (street): 5 miles

I had great intentions for this weekend's training but things didn't quite work out. A slow start and an early Saturday schedule forced me to put off my run until later. Unfortunately the day became very busy and by late afternoon I was feeling unusually tired. I considered a run before dinner but was concerned I'd be doing more harm than good, especially since I'd planned a long base run for Sunday at Bethpage. I ended up resting instead and, by evening, I was feeling exhausted.

I woke up in the middle of the night with a sinus headache and hoped that I could sleep it off. I went back to bed but I felt even worse by morning. My usual response to these headaches is coffee and Sudafed along with either ibuprofen or aspirin. That generally does the trick but by 8:00 AM I was still hurting and I knew a long run at Bethpage was out. I couldn't conceive of going an entire weekend without a run but I wasn't in any shape to get outside. I went one more step and used a decongestant nasal spray followed by a return to bed for a forty minute nap. Happily, when I woke up my headache was gone so I put on my running clothes and headed outside.

I knew I wouldn't cover my planned 8 miles but I did want to have something to show for the weekend. Owing to my tenuous recovery, I started at an easy pace and followed a route that took me though some streets that I haven't covered in some time. I felt great for the first two miles but by the third I was beginning to waver. I decided to concentrate on my form and my mid-foot landing and hoped for a "second wind" that would allow me to cover a couple of more miles before I finished. I did recover and by the end I was running a decent, if relaxed, pace. I felt almost as strong at mile 5 as I did after the first mile. So far, my headache has not returned and though I fell far short of my planned 12 mile weekend, I am happy with the way things worked out.

The Em-aging Runner

Hail to the ancient runner!

Today's run (street): 2.5 miles

I've finally finished the March issue of Running Times magazine that focused on Masters runners. Masters are competitive runners of a certain age, id est, those of us who can remember when digital watches and VCRs were considered groundbreaking technologies. I found it amusing that one of RT's coverline kickers was "How aging runners stay motivated."

Okay, I'm firmly in middle age and I even remember when Lyndon Johnson was president. But aging? A Master's division runner can be as young as forty and I have not come across too many people in their 40's who would think of themselves as "aging runners." The happy truth is that Running Times lists the records of the best Masters race performances of the year. Aging or not, there are some very fast people out there.



I was not feeling like a high performer when I started my run this morning. I stepped outside, felt the chill and hoped a fast start would help warm me up. My spirit was willing but my legs were not and I covered the first mile in about ten minutes. By then I felt increased circulation in my Master's-aged body and stepped up my pace well enough to finish with a high 9:00 pace. I know I'll never be a Ken Youngers who, at 53, ran the Peachtree 10K in 34:40 last year. But if I can continue to stay competitive with the "me" from two years ago I'll know that I'm on the right track.

Training to be part of the 3.6%

Today's workout (elliptical): 25 minutes

It's amusing to see people on television shocked by the snow this week. As if the change to spring automatically triggers mild weather. I will admit to being surprised by the cold today and the snow on my driveway was a harsh flashback to winter. But unlike December, January and February, this snow is short-lived and hopefully by tomorrow I'll be back running on the road.

I'd expected bad weather last night and planned to work out indoors today. Since it was Thursday I chose to do an elliptical session. My energy was below its usual level so I kept resistance in the medium-low range and did the workout by rote. As I plowed through my minutes I thought about the amazing fact that I was training for a half marathon. I read recently that about 1.3 million people finished half marathons in 2010 so I'll have plenty of company. But doing the math, that's only .04% of the US population and, notably, just 3.6% of people in the US who run one or more days per year (according to RunningUSA). By May 2nd I'll know if I'm part of that enviable number.