Today's run (street) 2.25 miles
I had planned today's run, my last before Cow Harbor, to be an easy workout that affirmed my readiness for the race on Saturday. I wore my Brooks GTS-10's to protect my Achilles and looked forward to a pleasant run. It didn't quite go as planned.
I double checked that the Garmin was recording properly as I took my first steps toward the road. No problems there. Instead of my expected slow but rolling gait, my stride felt off balance and I experienced some pain in my left shin. My legs felt heavy and my energy level was half of what it was yesterday. I considered stopping and returning home but decided to tough it out. My plan was to run slow and that wasn't going to change.
I'm not sure why I was feeling off today, but it was both physical and mental. I've had a busy week in the office and that continues today, so perhaps it's fatigue as much as anything else. I made it through my run though I changed the route and covered less distance than usual. I felt the workout after all and I'm hoping that whatever afflicted me this morning will be gone by Saturday morning.
Thursday, September 15, 2011
Wednesday, September 14, 2011
Garmins only work when you bother to turn them on
Today's run (street): 2.5 miles
With only a couple of days left on my taper, I went out this morning with the goal of bettering yesterday's performance. I was pleased with how I ran on Tuesday so I maintained a slightly longer stride this morning. I listened to my internal metronome at 2/2 time, in hopes of keeping my SPM in the mid to high 80's.
When I was approaching what I'd guess was the 3/4 mark of my first mile, I heard my Garmin chirp. I saw that the watch was going into power reserve mode. Apparently, I never hit the start button when I began to run. I was annoyed, but I decided to run without tracking my time rather than start tracking it at that point. Still, I had a pretty good idea of how long I'd run because I began my run right at 4:00 AM.
Despite having no measurement tool, I pushed my pace using my effort level as a guide to my performance. Given my distance that I measured using Gmaps, I ran approximately the same as yesterday, which is to say, well. Tomorrow will be my final run before my workout and I plan to take that easy. No need to invite injury this late in the game.
With only a couple of days left on my taper, I went out this morning with the goal of bettering yesterday's performance. I was pleased with how I ran on Tuesday so I maintained a slightly longer stride this morning. I listened to my internal metronome at 2/2 time, in hopes of keeping my SPM in the mid to high 80's.
When I was approaching what I'd guess was the 3/4 mark of my first mile, I heard my Garmin chirp. I saw that the watch was going into power reserve mode. Apparently, I never hit the start button when I began to run. I was annoyed, but I decided to run without tracking my time rather than start tracking it at that point. Still, I had a pretty good idea of how long I'd run because I began my run right at 4:00 AM.
Despite having no measurement tool, I pushed my pace using my effort level as a guide to my performance. Given my distance that I measured using Gmaps, I ran approximately the same as yesterday, which is to say, well. Tomorrow will be my final run before my workout and I plan to take that easy. No need to invite injury this late in the game.
Tuesday, September 13, 2011
Taking performance in stride
Today's run (street): 2.5 miles
I'm not sure why, but I've woken up with more energy this week than normal. I don't feel like I'm sleeping any better, but once I'm up, I'm good to go. That helped today when I prepared to go out for my run at 4:00 AM. I felt ready, willing and able. Maybe it's the cooler weather.
I hit the road focused on form, paying particular attention to my stride length. It still puzzles me why I don't run faster than I do, and I think I may improve speed by opening up my stride. My Garmin 210 doesn't capture cadence so it's hard to know how I'm doing in terms of achieving 180 SPM. I suppose I could count steps but I find that hard to do accurately.
I ended up having one of my better 4:00 AM runs today and averaged 15 seconds per mile faster than usual. I had plenty of energy to draw on throughout the run and still had much in reserve. Opening my stride helped me move along better than I have in recent runs. If I can feel the same way on Saturday morning, I may just meet my target splits for Cow Harbor.
I'm not sure why, but I've woken up with more energy this week than normal. I don't feel like I'm sleeping any better, but once I'm up, I'm good to go. That helped today when I prepared to go out for my run at 4:00 AM. I felt ready, willing and able. Maybe it's the cooler weather.
I hit the road focused on form, paying particular attention to my stride length. It still puzzles me why I don't run faster than I do, and I think I may improve speed by opening up my stride. My Garmin 210 doesn't capture cadence so it's hard to know how I'm doing in terms of achieving 180 SPM. I suppose I could count steps but I find that hard to do accurately.
I ended up having one of my better 4:00 AM runs today and averaged 15 seconds per mile faster than usual. I had plenty of energy to draw on throughout the run and still had much in reserve. Opening my stride helped me move along better than I have in recent runs. If I can feel the same way on Saturday morning, I may just meet my target splits for Cow Harbor.
Monday, September 12, 2011
Now it's all about Cow Harbor
Sunday's run (street): 3.4 miles
I knew I'd get out for a run yesterday, it just took me a little longer than usual to get going. At around 10:00 AM, my wife ordered me out before half the day was gone. I complied and headed upstairs to change.
The weather was cool when I started and though it was sunny, I stayed dry and comfortable for the first couple of miles. I had run for over an hour on Saturday so I took it easy and focused on my form and stride. I thought about my vertical alignment and lifting my knees instead of worrying about my pace. The route that I chose was a variation from my usual morning run with almost a mile added to the end.
I wore my Brooks Adrenalines to help protect my Achilles tendon that has been feeling sore of late. Even though it was mid-morning, the streets were quiet and I wondered if people were staying home because of 9/11. I thought about that as I was passing the neighborhood elementary school, where half a dozen soccer games were being played at the same time. I guess that's where everyone was.
It was a good run and the right distance to start my taper for Cow Harbor on Saturday. It's going to be a full and busy week in the office, capped off by a Friday night drive to Northport to pick up my race number. This year I'll be better prepared for the crowds and the lack of parking. I see that the race organizers have changed from old style tracking units to bib tags. At least I won't have to worry about the chip band cutting into my ankle like last year.
I knew I'd get out for a run yesterday, it just took me a little longer than usual to get going. At around 10:00 AM, my wife ordered me out before half the day was gone. I complied and headed upstairs to change.
The weather was cool when I started and though it was sunny, I stayed dry and comfortable for the first couple of miles. I had run for over an hour on Saturday so I took it easy and focused on my form and stride. I thought about my vertical alignment and lifting my knees instead of worrying about my pace. The route that I chose was a variation from my usual morning run with almost a mile added to the end.
I wore my Brooks Adrenalines to help protect my Achilles tendon that has been feeling sore of late. Even though it was mid-morning, the streets were quiet and I wondered if people were staying home because of 9/11. I thought about that as I was passing the neighborhood elementary school, where half a dozen soccer games were being played at the same time. I guess that's where everyone was.
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| No need for crew length running socks this year |
Sunday, September 11, 2011
My 9/11 experience
I'm probably going to go out for a few miles this morning although I'm not really in the mood. I guess the ubiquitous presence of of the 10th anniversary of 9/11 is getting to me. I'm also concerned that the slight but persistent soreness along the Achilles tendon on my right foot may be getting worse. I iced it today and it's feeling better, so I'm wondering if the best thing to do is to rest it. Given that this is probably my last chance to do a 3+ mile run before Cow Harbor, I'm tempted to get outside.
At the suggestion of a reader, Adam (also a runner), I've put together my memories of 9/11 when I experienced these events from my mid-town office in NYC. I've used a feature on Blogger called Pages that I will occasionally use to write posts that are not directly related to running. Writing down these memories has been emotional, but I'm glad to share experiences that I've been keeping to myself for ten years.
At the suggestion of a reader, Adam (also a runner), I've put together my memories of 9/11 when I experienced these events from my mid-town office in NYC. I've used a feature on Blogger called Pages that I will occasionally use to write posts that are not directly related to running. Writing down these memories has been emotional, but I'm glad to share experiences that I've been keeping to myself for ten years.
Saturday, September 10, 2011
Bethpage base run better than expected
Today's run (Bethpage State Park): 6.7 miles
With Cow Harbor happening next week, I knew I needed to put in a few more base miles before I begin my training taper. Last year I spent a lot of time focusing on the Cow Harbor route and the strategy to run it. I even did a trial run of the course to understand firsthand the challenges of James Street, Waterside Drive and Pumpernickel Hill.
I haven't done too much thinking about it this year and I'm guessing that's okay. I know from last year that I should take the first mile slow despite the temptation to sprint along Scudder Avenue's downhill sections. Better to reserve energy for the end of Bayview Ave. and James Street's "Widow Hill." I'm really hoping that the weather will be cooler than last year, when the heat and humidity sent half a dozen people to the hospital. Even so, I know I'll reach a point during that race when I'm questioning why I'm doing it. All it takes is all you got.
I went over to the bike path at Bethpage State Park this morning. It's my favorite place for runs on pavement that are longer than four or five miles. The theme of today's run was time, not speed. I didn't care how fast I ran, I just wanted to run at least an hour to help reinforce my conditioning. Bethpage isn't quite as challenging as Cow Harbor in terms of elevation changes, but it's rolling. The bike trail has two hilly sections that can be tough to get over and the worst of it is at the end.
I brought along my hand bottle that I filled with Gatorade G2 and the air was so cool that I didn't take my first sip until I was past the 2 mile mark. Although my perceived effort was fairly low I was maintaining a better pace than normal for this type of run. I was actually annoyed when I looked at my Garmin at the three mile mark to see I was pacing around 9:10 per mile because I wanted to do this run closer to 9:50.
There were many runners and cyclists on the path. I noticed more running groups than usual and I wondered if the Ocean to Sound Relay was happening today (I checked later and saw that it will be held on the 25th). I changed direction after a number of runners coming from the other side had passed by. I feared getting swallowed up by them and preferred to draft in their wake. Nothing surprised me more than when I started passing them, first a few single runners and then entire groups. I was simply maintaining my pace. Interestingly, I wasn't passed by a single runner all day.
By mile five I was beginning to tire but I wasn't losing much speed. I continued to drink the G2 and almost finished it just before I took on the long hill that comes at the end. I didn't take the hill fast but I did maintain a steady rhythm as I ascended. I really appreciated the final 50 meters that is all downhill.
I got to my car and was able to sit down immediately because I had placed an AllSport SeatShield covering on my car's seat. I got a couple of these water/sweat proof covers after my wife (rightfully) complained that towels on the seats don't do a good enough job. She gets mad when I occasionally take her car to runs and her seats end up moist from sweat. These covers, at about $20 apiece, seemed expensive when I realized that they're made of material that's similar to recyclable shopping bags. But the covers fit very well over the seats and kept them dry. If that result makes my wife happy then it's worth every penny!
With Cow Harbor happening next week, I knew I needed to put in a few more base miles before I begin my training taper. Last year I spent a lot of time focusing on the Cow Harbor route and the strategy to run it. I even did a trial run of the course to understand firsthand the challenges of James Street, Waterside Drive and Pumpernickel Hill.
I haven't done too much thinking about it this year and I'm guessing that's okay. I know from last year that I should take the first mile slow despite the temptation to sprint along Scudder Avenue's downhill sections. Better to reserve energy for the end of Bayview Ave. and James Street's "Widow Hill." I'm really hoping that the weather will be cooler than last year, when the heat and humidity sent half a dozen people to the hospital. Even so, I know I'll reach a point during that race when I'm questioning why I'm doing it. All it takes is all you got.
I went over to the bike path at Bethpage State Park this morning. It's my favorite place for runs on pavement that are longer than four or five miles. The theme of today's run was time, not speed. I didn't care how fast I ran, I just wanted to run at least an hour to help reinforce my conditioning. Bethpage isn't quite as challenging as Cow Harbor in terms of elevation changes, but it's rolling. The bike trail has two hilly sections that can be tough to get over and the worst of it is at the end.
I brought along my hand bottle that I filled with Gatorade G2 and the air was so cool that I didn't take my first sip until I was past the 2 mile mark. Although my perceived effort was fairly low I was maintaining a better pace than normal for this type of run. I was actually annoyed when I looked at my Garmin at the three mile mark to see I was pacing around 9:10 per mile because I wanted to do this run closer to 9:50.
There were many runners and cyclists on the path. I noticed more running groups than usual and I wondered if the Ocean to Sound Relay was happening today (I checked later and saw that it will be held on the 25th). I changed direction after a number of runners coming from the other side had passed by. I feared getting swallowed up by them and preferred to draft in their wake. Nothing surprised me more than when I started passing them, first a few single runners and then entire groups. I was simply maintaining my pace. Interestingly, I wasn't passed by a single runner all day.
By mile five I was beginning to tire but I wasn't losing much speed. I continued to drink the G2 and almost finished it just before I took on the long hill that comes at the end. I didn't take the hill fast but I did maintain a steady rhythm as I ascended. I really appreciated the final 50 meters that is all downhill.
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| Most women ask for roses |
Friday, September 9, 2011
Thinking about 9/11
Today's workout (elliptical): 27 minutes
It's Friday, and although Labor Day made this a short week, it still seemed long. Goodbye Summer Fridays, it was fun while it lasted. I used today's workout to cross train on the elliptical and it was tougher than I'd expected. The rain has stopped so I could have done my first outdoor run since last weekend, but the weight of the week kept me inside. I usually consider the elliptical to be a less-challenging workout, but no such luck today.
The mood is somber in NYC as we approach the 10th anniversary of 9/11. It would have been nice to do a city run at lunch as a remembrance of everything I'd experienced on that day. I certainly covered a lot of ground in the city that afternoon and it all remains vivid and scary. I'll think about it again during my runs this weekend. I'm planning to do a last long run tomorrow or Sunday, in preparation for the Great Cow Harbor 10K on the 17th.
It's Friday, and although Labor Day made this a short week, it still seemed long. Goodbye Summer Fridays, it was fun while it lasted. I used today's workout to cross train on the elliptical and it was tougher than I'd expected. The rain has stopped so I could have done my first outdoor run since last weekend, but the weight of the week kept me inside. I usually consider the elliptical to be a less-challenging workout, but no such luck today.
The mood is somber in NYC as we approach the 10th anniversary of 9/11. It would have been nice to do a city run at lunch as a remembrance of everything I'd experienced on that day. I certainly covered a lot of ground in the city that afternoon and it all remains vivid and scary. I'll think about it again during my runs this weekend. I'm planning to do a last long run tomorrow or Sunday, in preparation for the Great Cow Harbor 10K on the 17th.
Thursday, September 8, 2011
What it takes
Today's run (treadmill): 2.5 miles
My favorite running quote, attributed to Marc Davis (an Olympic runner) goes "All it takes is all you got." Looking beyond the questionable grammar, I find this quote inspiring. I don't think it means giving all you've got all the time. That's something a jet engine has to do. A person needs balance in their life and most of the time all it takes is what you need. But when you are standing at the starting line, it should be all that you've got. Otherwise, what's the point?
I thought about that quote as I fired up the treadmill this morning. I'd hoped to get outside but the rain changed my mind. Since I don't like the treadmill, I try to incorporate strategies to get me through my runs. One technique is to start slow and blip up my speed every minute until I reach a brisk pace that I maintain until the end. Other times (like yesterday) I start slow and stay that way throughout most of my run.
Today I decided that I had to give it "all I got" because Cow Harbor is two weekends away and I can't waste conditioning time on maintenance miles. I started at around a 9:00 pace that felt far faster and thought there was no way that I could maintain that for the duration. After about eight minutes I began to feel more comfortable with the pace and I increased my speed a couple of times until I reached my targeted distance.
I ended up giving it all I've got today and I finished feeling, hot, soaking and spent. Exactly how I like to feel after I've run a race my way.
Wednesday, September 7, 2011
Take it easy (at least 70% of the time)
Today's run (treadmill): 2.5 miles
I read in a recent Runner's World that 70% of your running should be done at an easy pace. This was defined as running at a speed that allows you to comfortably maintain a conversation. The concept behind this "Easy/Hard" ratio is that slower running helps build capillary beds within muscles. Hard running tears up muscles and easy running repairs and strengthens them.
With the almost constant rain we've had since Sunday night, I planned for an indoor morning run. I really don't like the treadmill but I planned to focus on easy running and save the harder stuff for the end of the week or the weekend. Since I was indoors I skipped wearing a running shirt and that helped keep me cool. I started very slow (5.1 MPH) and worked my way up by tenth of a mile increments until I reached a 9:00 pace.
In all, I covered my usual morning distance although it did take me a couple of extra minutes to do it. Hopefully the weather will clear and I can get back outside in the morning. Will I run it easy or hard? With my lower back still slightly tender, I'm thinking that I'll defer to the 70% side.
I read in a recent Runner's World that 70% of your running should be done at an easy pace. This was defined as running at a speed that allows you to comfortably maintain a conversation. The concept behind this "Easy/Hard" ratio is that slower running helps build capillary beds within muscles. Hard running tears up muscles and easy running repairs and strengthens them.
With the almost constant rain we've had since Sunday night, I planned for an indoor morning run. I really don't like the treadmill but I planned to focus on easy running and save the harder stuff for the end of the week or the weekend. Since I was indoors I skipped wearing a running shirt and that helped keep me cool. I started very slow (5.1 MPH) and worked my way up by tenth of a mile increments until I reached a 9:00 pace.
In all, I covered my usual morning distance although it did take me a couple of extra minutes to do it. Hopefully the weather will clear and I can get back outside in the morning. Will I run it easy or hard? With my lower back still slightly tender, I'm thinking that I'll defer to the 70% side.
Monday, September 5, 2011
A different kind of labor pain
Happy Labor Day. I'm ambivalent about this holiday because it represents the end of summer vacation for my kids and the end of my vacation week. On the plus side, we are edging closer to fall (my favorite season) when temperatures and humidity both drop. Running in cool fall weather, with the leaves underfoot and the ubiquitous scent of maple from the trees, is about as good as it gets.
I won't be running today. I considered it earlier in the day, before I experienced a sudden tsunami of pain in my lower back while placing some glasses in the dishwasher. This pain came on alarmingly fast and it felt serious. I have not suffered lower back pain in decades and that problem was solved when I replaced my sleep sofa with a real bed.
My first reaction was to lie on my back while my daughter quickly brought over two ice packs and a towel to place under my lower spine. After ten minutes I was able to perform a couple of hamstring stretches that loosened me up enough to stand. I walked to the kitchen and took two Aleve. After an hour the pain had dissipated enough to assure me that this was not going to be a major problem.
I don't know if was the 25% more running miles that I covered this week, backyard soccer played two days earlier or yesterday's obstacle course, but my back had clearly had enough. I've also been using a Brookstone Fitness Stick that is probably putting strain on little used muscles in my lower back.
So no workout today, although I may do some core stretching later if my recovery continues. I think I'll celebrate the rest of Labor Day by avoiding any further labor!
I won't be running today. I considered it earlier in the day, before I experienced a sudden tsunami of pain in my lower back while placing some glasses in the dishwasher. This pain came on alarmingly fast and it felt serious. I have not suffered lower back pain in decades and that problem was solved when I replaced my sleep sofa with a real bed.
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| These really work |
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| Suspect #4 |
So no workout today, although I may do some core stretching later if my recovery continues. I think I'll celebrate the rest of Labor Day by avoiding any further labor!
Sunday, September 4, 2011
Perceived effort high plus "impossible" obstacles
Today's run (street): 4 miles
I've been fortunate to avoid injuries that prevent my running, but lately I've experienced some painful tweaks in my knee, shin and Achilles tendon. These tweaks are mild and happily intermittent, but they make me wonder what's behind them. I was reading an article on Runblogger (a very nice running site) about Achilles problems and, while I don't think I have "Hagland's structure", I wondered if running in the Hattori's is creating my Achilles issue. I began to think about running in a different shoe.
At the recent Dirty Sock 10K run, Paul mentioned that he trains in heavier cushioned shoes and races in lighter shoes. Right now he's running in Saucony Mirages, a shoe I occasionally use for training and racing. The Mirage is a luxury ride compared to the Hattori's, but it's still low and relatively flat. I decided to dust off my Brooks GTS 10's, a terrific shoe that I'd shelved for running due to their built-up platform.
I went out purposely slow on this humid morning and intended to keep it that way. I know that an easy run should follow a hard run and yesterday's speed work was just that. The Brooks felt really good and I cruised along for a couple of miles but picked up the pace after the second mile. By the time I reached 3.25 miles I was feeling a little fatigued. I thought about the idea of running to perceived effort versus a time goal. Over the next quarter mile I perceived plenty of effort as I approached the hilliest part of my route.
When I crested the highest section I took off fast and finished my run breathing hard and sweating heavily. I knew I'd probably pushed too hard and possibly invited further injury. My Achilles felt slightly sore and my right knee felt tender. But overall, I think I'm okay. My perceived effort certainly exceeded my performance metrics, but so what? As long as my injuries got no worse and my training advanced, I feel that I'm going in the right direction.
We're getting close to the end of summer so, today, the Emerging Runner family held our "Impossible Obstacle Course" in the backyard. Due to the effects of hurricane Irene that landed lots of branches and leaves in the pool, we didn't include a swimming portion. The event consisted of activities like soccer ball dribbling, basketball shooting, hockey stick bowling (don't ask), a lacrosse throw and some running. It was a nice second workout and we all had fun. Best of all, my knee and Achilles felt fine, both during and after.
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| More ow, than ouch! |
At the recent Dirty Sock 10K run, Paul mentioned that he trains in heavier cushioned shoes and races in lighter shoes. Right now he's running in Saucony Mirages, a shoe I occasionally use for training and racing. The Mirage is a luxury ride compared to the Hattori's, but it's still low and relatively flat. I decided to dust off my Brooks GTS 10's, a terrific shoe that I'd shelved for running due to their built-up platform.
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| Chicken soup for the foot |
When I crested the highest section I took off fast and finished my run breathing hard and sweating heavily. I knew I'd probably pushed too hard and possibly invited further injury. My Achilles felt slightly sore and my right knee felt tender. But overall, I think I'm okay. My perceived effort certainly exceeded my performance metrics, but so what? As long as my injuries got no worse and my training advanced, I feel that I'm going in the right direction.
We're getting close to the end of summer so, today, the Emerging Runner family held our "Impossible Obstacle Course" in the backyard. Due to the effects of hurricane Irene that landed lots of branches and leaves in the pool, we didn't include a swimming portion. The event consisted of activities like soccer ball dribbling, basketball shooting, hockey stick bowling (don't ask), a lacrosse throw and some running. It was a nice second workout and we all had fun. Best of all, my knee and Achilles felt fine, both during and after.
Saturday, September 3, 2011
My fastest 5K ever*
Today's run (track): 1 mile warm-up, 8 x 200, 1 mile cool down
I knew I needed to get in some speed work so I headed to the local HS track this morning. When I arrived I noticed that the adjacent lot was almost full and saw that the high school team was playing a pre-season game against another town. There were people up in the stands and standing alongside the track that circles the football field. There were also people walking around the track, seemingly oblivious to the action taking place a few feet away.
I started my workout with a brisk mile warm-up that I completed in 8:13. That wasn't bad for a cold start. I followed that with eight 200 meter intervals, with one minute recovery periods, and averaged 6:54 for that mile. I finished my workout with a 1.1 mile cool down run that I did in 8:52. I ended up averaging 8:01 for the 3.1 miles (24:39).
*This can't really be counted as my fastest 5K because it wasn't a continuous run. Knowing that you can stop after 200 meters, or even after a mile, helps keep you moving fast. However, I will say that every second on that track was focused on performance. At the end, I was satisfied that I was doing my best to prepare for the Cow Harbor race.
I knew I needed to get in some speed work so I headed to the local HS track this morning. When I arrived I noticed that the adjacent lot was almost full and saw that the high school team was playing a pre-season game against another town. There were people up in the stands and standing alongside the track that circles the football field. There were also people walking around the track, seemingly oblivious to the action taking place a few feet away.
I started my workout with a brisk mile warm-up that I completed in 8:13. That wasn't bad for a cold start. I followed that with eight 200 meter intervals, with one minute recovery periods, and averaged 6:54 for that mile. I finished my workout with a 1.1 mile cool down run that I did in 8:52. I ended up averaging 8:01 for the 3.1 miles (24:39).
*This can't really be counted as my fastest 5K because it wasn't a continuous run. Knowing that you can stop after 200 meters, or even after a mile, helps keep you moving fast. However, I will say that every second on that track was focused on performance. At the end, I was satisfied that I was doing my best to prepare for the Cow Harbor race.
Friday, September 2, 2011
Encountering a broken path
Today's run (street & mixed terrain): 5.6 miles
Today's run took me to places where I haven't run in months. It was a nice change of scenery. I didn't go far from home but I covered a few different neighborhoods and enjoyed the minor thrill of knowing that I ran from one town to another (and back again).
I started my run by the middle school and then cut over to the business park loop that provides a decent hill challenge that's steep or gradual, depending on which direction you run it. I cut into a local neighborhood from there and saw the landscaping teams out working hard to erase any evidence that we were hit by a hurricane five days ago.
I targeted 5 miles in an attempt to grow my base for the Cow Harbor race but ended up covering more distance. Part of the reason for that was a miscalculation I'd made when I followed a main road that I knew would connect me to the neighborhood that sits directly south of mine.
Along the way my pathway degraded to the point where I was negotiating broken sidewalk, overgrown weeds and branches that had been dislodged by last weekend's storm. That section added distance and cost me speed, as I needed to be especially careful where I stepped with my Hattori's that provide very limited protection. Once I made my way out of that mess I circled the southern neighborhood and completed my route home. I won't be revisiting that route anytime soon.
It was a tough and tiring run but I was glad to have moved up my distance closer to the 6.2 miles that I'll be racing in just a few weeks. I'm not sure what workouts I'll do over the coming long weekend but the weather promises to be good. I need to work on speed so perhaps I'll visit the track tomorrow.
Today's run took me to places where I haven't run in months. It was a nice change of scenery. I didn't go far from home but I covered a few different neighborhoods and enjoyed the minor thrill of knowing that I ran from one town to another (and back again).
I started my run by the middle school and then cut over to the business park loop that provides a decent hill challenge that's steep or gradual, depending on which direction you run it. I cut into a local neighborhood from there and saw the landscaping teams out working hard to erase any evidence that we were hit by a hurricane five days ago.
I targeted 5 miles in an attempt to grow my base for the Cow Harbor race but ended up covering more distance. Part of the reason for that was a miscalculation I'd made when I followed a main road that I knew would connect me to the neighborhood that sits directly south of mine.
Along the way my pathway degraded to the point where I was negotiating broken sidewalk, overgrown weeds and branches that had been dislodged by last weekend's storm. That section added distance and cost me speed, as I needed to be especially careful where I stepped with my Hattori's that provide very limited protection. Once I made my way out of that mess I circled the southern neighborhood and completed my route home. I won't be revisiting that route anytime soon.
It was a tough and tiring run but I was glad to have moved up my distance closer to the 6.2 miles that I'll be racing in just a few weeks. I'm not sure what workouts I'll do over the coming long weekend but the weather promises to be good. I need to work on speed so perhaps I'll visit the track tomorrow.
Thursday, September 1, 2011
And the power is back!
Monday's run (street): 3.6 miles
Tuesday run (street): 3.5 miles
Wednesday's run (Stillwell Woods): 4 miles
Well the power is finally back after 106 hours. Was it awful? Not at all. A dark house provided great impetus for getting out and doing things and we made the best of it. The only downsides were really cold showers and the need to drive to the local shop at 6:00 AM for morning coffee. But cold showers are invigorating and going out only for coffee when I usually have to go to work was rather nice.
Hurricane Irene seemed to be more hype than horror as we waited out the storm on Sunday. We lost our power at 4:00 AM Sunday morning but suffered nothing more than a coating of leaves and branches in our yard. There were plenty of downed trees in the neighborhood but it still felt more like a bad storm than a hurricane. Except that the power never came back on. I went for an early neighborhood run on Monday morning to survey the damage and saw nothing too disturbing. Apparently the real damage happened out of sight. We didn't see a LIPA truck for days and LIPA's communication was simply poor. That's all I'll say about it but I expect that LIPA officials will have a lot to answer for.
My run went well and though I felt I was running slower than normal, I was actually ahead of my usual pace. It probably had something to do with running after I'd had time to wake up. Tuesday was basically a copy of Monday's run although I followed different roads in hopes of seeing a LIPA crew at work. No luck there.
Yesterday I decided to head to Stillwell for communing with nature and, when I arrived, the entire high school boys cross country and track teams were trotting towards the trail head. I followed them in a few minutes later.
The trails were surprisingly clear. I'd expected to see lots of downed trees across my path but Stilwell looked the same as always. About a mile into the run I encountered the high school team coming from the other direction. The fastest boys had broken away and were swiftly turning toward a hilly section. The second wave greeted me cheerily and I returned the hellos. The last wave were not so happy and some of them had stopped to catch their breath or tie their shoes. It was not going to be a good morning for them.
I followed my normal loop a couple of times and finished up with my longest run since Saturday's 7.1 miles. I do need to push my base training up to six miles and, now that we have a heated shower, I'm considering an evening run tonight. In truth, we've been running around so much this week that I'll probably consider this an ad hoc rest day and go out tomorrow morning instead.
I'm pleased that we're back to "normal" and that I still have a few days left of vacation to enjoy modern conveniences. Well almost. We still need to refill the refrigerator and have the automatic garage door reset. Being without power didn't stop me from my running. But, everything being equal, I'd have loved coffee on demand and a warm shower after my runs.
Tuesday run (street): 3.5 miles
Wednesday's run (Stillwell Woods): 4 miles
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| Hey, nice to see ya! |
Hurricane Irene seemed to be more hype than horror as we waited out the storm on Sunday. We lost our power at 4:00 AM Sunday morning but suffered nothing more than a coating of leaves and branches in our yard. There were plenty of downed trees in the neighborhood but it still felt more like a bad storm than a hurricane. Except that the power never came back on. I went for an early neighborhood run on Monday morning to survey the damage and saw nothing too disturbing. Apparently the real damage happened out of sight. We didn't see a LIPA truck for days and LIPA's communication was simply poor. That's all I'll say about it but I expect that LIPA officials will have a lot to answer for.
My run went well and though I felt I was running slower than normal, I was actually ahead of my usual pace. It probably had something to do with running after I'd had time to wake up. Tuesday was basically a copy of Monday's run although I followed different roads in hopes of seeing a LIPA crew at work. No luck there.
Yesterday I decided to head to Stillwell for communing with nature and, when I arrived, the entire high school boys cross country and track teams were trotting towards the trail head. I followed them in a few minutes later.
The trails were surprisingly clear. I'd expected to see lots of downed trees across my path but Stilwell looked the same as always. About a mile into the run I encountered the high school team coming from the other direction. The fastest boys had broken away and were swiftly turning toward a hilly section. The second wave greeted me cheerily and I returned the hellos. The last wave were not so happy and some of them had stopped to catch their breath or tie their shoes. It was not going to be a good morning for them.
I followed my normal loop a couple of times and finished up with my longest run since Saturday's 7.1 miles. I do need to push my base training up to six miles and, now that we have a heated shower, I'm considering an evening run tonight. In truth, we've been running around so much this week that I'll probably consider this an ad hoc rest day and go out tomorrow morning instead.
I'm pleased that we're back to "normal" and that I still have a few days left of vacation to enjoy modern conveniences. Well almost. We still need to refill the refrigerator and have the automatic garage door reset. Being without power didn't stop me from my running. But, everything being equal, I'd have loved coffee on demand and a warm shower after my runs.
Tuesday, August 30, 2011
Powerless
I am still without power due to the storm and have been unable to post since Saturday. I will resume as soon as possible. I've been getting in my runs and look forward to publishing my posts. Thanks for checking in.
-TER
Saturday, August 27, 2011
Racing the hurricane
Today's run (Bethpage State Park): 7.1 miles
Apparently there's some rain and wind coming our way as Irene makes her (its?) way up the eastern seaboard. At least we've had time to prepare, but with a million people in the NYC area under mandatory evacuation everyone is pretty much on edge. With the hurricane coming later, I went out early to Bethpage to get in some training miles.
There were plenty of people on the trails at Bethpage this morning, along with golfers who were getting in a few rounds before the storm. It was cloudy, but humid, and I was glad that I wore my new Mizuno singlet. I brought along my water bottle that I filled with 1/3 ice and 2/3 Gatorade G2 to help keep me hydrated. The combination of the two kept things bearable over my entire 7+ mile run.
My goal distance was eight miles but I decided that I'd shorten that by a mile because it's been a long time since I've run more than a few miles in the Hattori's. I didn't want to invite injury andwith the high humidity, it was the right thing to do.
By the end of my run I was looking forward to getting past the last long hill and quite happy when I finally finished. Considering the weather, I thought I'd performed well and I was pleased that I was able to work on my base. I'll either be on the treadmill or the elliptical tomorrow, unless we lose our power. That being the case, I'll revisit my core workout in the dark.
Apparently there's some rain and wind coming our way as Irene makes her (its?) way up the eastern seaboard. At least we've had time to prepare, but with a million people in the NYC area under mandatory evacuation everyone is pretty much on edge. With the hurricane coming later, I went out early to Bethpage to get in some training miles.
There were plenty of people on the trails at Bethpage this morning, along with golfers who were getting in a few rounds before the storm. It was cloudy, but humid, and I was glad that I wore my new Mizuno singlet. I brought along my water bottle that I filled with 1/3 ice and 2/3 Gatorade G2 to help keep me hydrated. The combination of the two kept things bearable over my entire 7+ mile run.
My goal distance was eight miles but I decided that I'd shorten that by a mile because it's been a long time since I've run more than a few miles in the Hattori's. I didn't want to invite injury andwith the high humidity, it was the right thing to do.
By the end of my run I was looking forward to getting past the last long hill and quite happy when I finally finished. Considering the weather, I thought I'd performed well and I was pleased that I was able to work on my base. I'll either be on the treadmill or the elliptical tomorrow, unless we lose our power. That being the case, I'll revisit my core workout in the dark.
Friday, August 26, 2011
Lonely runner in the city
Today is my last "Summer Friday" in the office and I slightly regret not planning a run in Central Park. This would have been the day to do it, with moderate temperatures and partially cloudy skies. Unlike the last two summers, I've barely hit the city venues on Fridays. Instead I've opted to do my morning running in my neighborhood. Some of that is due to the high mid-day heat we've had this summer, but really it's because most of my running partners are no longer in the city. I still enjoy running alone in NYC, but I didn't feel like it today.
This morning I went out and followed my usual route, all the time thinking about the effort it will take to meet my predicted finish time for Cow Harbor. I covered the first mile at a moderate pace but picked up my speed to the point where I was running in the high eight-minute range by the time I finished. I know going directly from sleeping to running affects my performance so I was happy where I ended up.
As long as hurricane Irene waits until Saturday afternoon to come through the NY area, I should be good to go for a long morning run tomorrow. With only three weekends left to train for Cow Harbor's challenging and rolling 6.2 mile course, I need to reinforce my base and work on those hills.
Thursday, August 25, 2011
Update on Emerging Runner's 2011 goals
Today's workout (elliptical): 25 minutes
This has been a big week for nature, first with the earthquake and now hurricane Irene is threatening to disrupt my weekend running. When you're a runner, it's all about the weather. Since there's not much I can do about that, I thought I'd focus on things where I have some control.
2011 Goal review
It's almost September and we're through 75% of the year. Let's see how I've done.
1. Run a half marathon.
Did it! I ran the LI (Half) Marathon in May and I'm still tired.
2. Score settling: Run my best times ever on the Dirty Sock and Cow Harbor 10K's. Beat my time in the New Hyde Park 8K (44:42 two years in a row!).
So far I'm on track. Achieved best ever times in both the NHP 8K and Dirty Sock 10K. Cow Harbor 10K happens in three weeks.
3. Running tourism: Run outside of Long Island at least six times. Bonus for competing in a race outside of LI.
I ran in Florida in January and Massachusetts more than once this year. Lots of running in New Hampshire and Maine. Still no races out of Long Island.
4. Hit those trails: Add Caleb Smith, Sunken Meadow and one more state park to my trail running experience.
Still no runs at Caleb Smith or Sunken Meadow but that could change by year's end.
5. Performance: Run 1 mile under 7:50/mile or 2 miles under 8:00/mile.
My last serious speed workout in July did the trick. First mile at 7:50 and did 8 x 200's at 6:50. I also ran two continuous miles at 8:20 which doesn't meet the goal, but it's not too far off.
With four months left in the year I'm hoping to fully meet every goal. Right now I'm pleased with my progress.
This has been a big week for nature, first with the earthquake and now hurricane Irene is threatening to disrupt my weekend running. When you're a runner, it's all about the weather. Since there's not much I can do about that, I thought I'd focus on things where I have some control.
2011 Goal review
It's almost September and we're through 75% of the year. Let's see how I've done.
1. Run a half marathon.
Did it! I ran the LI (Half) Marathon in May and I'm still tired.
2. Score settling: Run my best times ever on the Dirty Sock and Cow Harbor 10K's. Beat my time in the New Hyde Park 8K (44:42 two years in a row!).
So far I'm on track. Achieved best ever times in both the NHP 8K and Dirty Sock 10K. Cow Harbor 10K happens in three weeks.
3. Running tourism: Run outside of Long Island at least six times. Bonus for competing in a race outside of LI.
I ran in Florida in January and Massachusetts more than once this year. Lots of running in New Hampshire and Maine. Still no races out of Long Island.
4. Hit those trails: Add Caleb Smith, Sunken Meadow and one more state park to my trail running experience.
Still no runs at Caleb Smith or Sunken Meadow but that could change by year's end.
5. Performance: Run 1 mile under 7:50/mile or 2 miles under 8:00/mile.
My last serious speed workout in July did the trick. First mile at 7:50 and did 8 x 200's at 6:50. I also ran two continuous miles at 8:20 which doesn't meet the goal, but it's not too far off.
With four months left in the year I'm hoping to fully meet every goal. Right now I'm pleased with my progress.
Wednesday, August 24, 2011
Post-earthquake run
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| Did you feel that? |
Yesterday afternoon, the city was abuzz with excitement about the tremors from an earthquake that had hit the DC area. Though I was out at that time, I completely missed the experience. Buildings were evacuated and even my wife and kids felt it in Long Island. To me, the most amazing thing about it was that the LIRR still ran on time last night.
This morning I knew I needed to step up the pace for my run. Yesterday morning I gave myself a break and did a slow recovery run. It's seductive to do that because it feels great to run without straining. This is especially true when you go out right after waking up.
I wore my Hattori's for the first time in a week, having switched to the Mirages for Dirty Sock training and recovery. It was nice to have lighter shoes, but I noticed the zero drop more than I usually do. I worked on keeping my turnover steady and hoped that my cadence was edging toward the high-80 SPM range. I ran a different route and covered a little more distance than I normally do. I was satisfied with the effort, overall. Though my pace performance wasn't above average, it was solidly back to normal. I hope to improve that this weekend.
Tuesday, August 23, 2011
Here comes the Great Cow Harbor 10K
Well, it's official. I'm signed up for this year's Cow Harbor race in Northport, NY. Dirty Sock is probably a more difficult race, with the high heat, oppressive humidity and variable surfaces. But with its scale and national attention, Cow Harbor looms larger. Cow Harbor is an interesting race and a fascinating experience. The course has a number of "features" that need to be understood, like the James Street hill that rises steeply over a 1K distance including a section that rises over 100 feet in less .2 of a mile.
I read yesterday that your first run after a hard race should be slow and easy to allow your muscles to repair. I took that to heart this morning and went out at a comfortable pace. It seemed to take forever to complete my route, but it only took two minutes longer than normal. With the temperature at 65 degrees, I was hardly sweating by the end. Despite that, I felt it was a beneficial workout. This weekend I'm looking to put in some long miles and spend some time on the hills. Cow Harbor is coming and I plan to be ready.
Monday, August 22, 2011
Thoughts on yesterday's race
Yesterday's race wasn't the toughest run I've faced this year, but in some ways I consider it my best effort. That's true, even with the LI Half Marathon I ran in May that was both difficult and humbling. On that race, I missed my performance target by a significant sum, but I am proud that (even with an injury) I didn't walk a single step over its 13.1 miles. Still, I feel that yesterday's Dirty Sock 10K represented my competitive best. There wasn't a single moment when I backed off the throttle, even as my energy levels dropped sharply near the end.
You'd think I would have done better than I did with the effort that I put forth on Sunday. I'll admit that I felt dismay at the hordes of people who caught up and passed me at various times during the race. I thought, "Why are they all running faster than me? How have they trained compared to me?" The answer is probably a mix of things. First, I'm no longer in my 20's or 30's. Second, I suspect that many participants in yesterday's race probably train regularly at 10K-plus distances with an effort that I usually reserve only for race day.
With that, I'm pleased with the work I did on Sunday to achieve the best time I've ever attained in that race. Like this year's NHP 8K, I've done better the third year than in any previous year. As long as I can hold the gains I feel that I'm on track with my training. It will be interesting to see how I do at the Great Cow Harbor 10K. I don't know if I'll improve over 2010's time, but I know I won't regret my effort.
You'd think I would have done better than I did with the effort that I put forth on Sunday. I'll admit that I felt dismay at the hordes of people who caught up and passed me at various times during the race. I thought, "Why are they all running faster than me? How have they trained compared to me?" The answer is probably a mix of things. First, I'm no longer in my 20's or 30's. Second, I suspect that many participants in yesterday's race probably train regularly at 10K-plus distances with an effort that I usually reserve only for race day.
With that, I'm pleased with the work I did on Sunday to achieve the best time I've ever attained in that race. Like this year's NHP 8K, I've done better the third year than in any previous year. As long as I can hold the gains I feel that I'm on track with my training. It will be interesting to see how I do at the Great Cow Harbor 10K. I don't know if I'll improve over 2010's time, but I know I won't regret my effort.
Sunday, August 21, 2011
Race report: 2011 Dirty Sock 10K
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| Third time's the charm |
Sometimes we anticipate a difficult race experience and hope that we're overestimating the challenge. We do everything we can to mitigate the pain and enhance our performance. That doesn't necessarily make the experience any easier, but in the end the pain is usually forgotten. Not entirely, but enough to make you decide to do it all again.
Today's Dirty Sock 10K was exactly like that for me. It was my third consecutive time running this race and for the third time I wondered, in the end, if I will ever do it again. The course is straightforward, an out-and-back 6.2 mile run, mostly on dirt trails. The heat and humidity determine the level of difficulty and the last mile (for me) is always the hardest part.
Team Emerging Runner arrived a little later than usual but I had plenty of time to collect my race bib, along with my race tee (an attractive faded blue this year) and the requisite pair of socks. When we walked into the registration area I saw a rock band on the stage and that made me and my daughter smile. It was a nice moment and we felt we were at an event. I caught up with Dave who was there with his wife and we all hung out until we were called to the line around 10 minutes before the start.
By now I recognize many people who compete in local races and it's a nicely familiar experience when we congregate behind the faster runners. The trails are wide, but with about 500 people at the start, the runners are pretty crammed together. Soon the horn sounded (oddly it sounded like a ship's whistle) and we moved en masse, somewhat slowly, until the crowd began to break up.
I ran the first mile in 8:46, which was good, considering my initial slow start due to congestion. I knew I couldn't sustain that pace and it was obvious that I was running with a faster crowd when they began to gain ground on me. My buddy Dave, who did very well today, had moved ahead and I soon lost sight of him. I tried to use the runners ahead of me as pacers but, by mile two, I began to feel like I was going to have some trouble getting through the entire distance at a competitive pace.
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| Dave (left) and me post race |
Psychologically, I was pleased by how quickly I lapped the lake and passing under the bridge meant that I had less than halfway to go. I continued to get passed and wondered whether I'd finish last. After the race Dave pointed out that we'd started somewhat close to the line so it made sense that faster runners would make their way past me. For the record, I finished where I usually do, right in the middle of the pack.
I did begin to pass some runners as I made my way between miles 4 and 5 and I took water every time it was offered. I also took sips from my hand bottle that was filled with electrolyte mix. Mile 5 finally came and I prepared for the worst and maintained the best pace that I could. Soon we were following the path along Southards Pond. When we turned right I knew we were about a kilometer from the end, perhaps the longest thousand meters I run every year.
Dave and I ran this course last weekend, so I was familiar with some of the features on this section of trail. When I saw the first foot bridge I knew I'd soon see the clearing and then the finish line. I came around the corner and gave my final push, crossing the line over a minute faster than last year. The race announcer even pronounced my last name correctly.
Team Emerging Runner was waiting for me at the finish line and I grabbed some water and drank the rest of my electrolyte mix. I saw Dave and his wife and found out that he finished about a minute and a half before me. He had told me that he planned to go faster than in 2010 and he was right!
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| Me with Beth and Paul, after the race |
Well another Dirty Sock is on the books and I'm happy to have bettered my previous times. More importantly, I fought off fatigue and pain but I still maintained my targeted race pace. I guess I'd better get started on my Cow Harbor training. Preparation will be the key and I'll try not to think about the pain.
Saturday, August 20, 2011
Liquid strategy for the Dirty Sock 10K
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| Performance in a pouch |
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| Low cal libation |
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| Favorite fuel |
I'll file a full report on the experience. My taper is complete, the race day gear selected and my nutrition plan is set. I'm hoping for the best, but mostly I'm just excited to run this course again and see my family waiting for me at the finish line.
Thursday, August 18, 2011
Time for some needed rest
Today's run (street): 2.5 miles
This morning I went out for my last run prior to Sunday's race. I wore my Mirages to acclimate to their feel, although the trail surface at the race will be different than pavement. I'll admit that I liked the luxury of this minimal, yet well cushioned, shoe. It's a nice change from the harder ride of the Hattori's.
It's often recommended that runners leave their watches at home and run by feel. I bring my Garmin because I have an irrational need to capture the metrics of every run but I rarely look at the display for anything except elapsed time. I purposely ignored my watch this morning and only checked it at the end when I pulled up by my house and hit the stop button. I saw that I'd averaged 9:14 per mile, which made sense based upon the effort I had made.
I'm still battling the feeling of tiredness and, although I was happy to have run 15 seconds per mile better than my July average, the fatigue was noticeable. Along the way I encountered both a car and a walker at the same intersection -- unusual because I rarely see either at 4:00 AM. That woke me up a bit. I'm done with running until the race, although I may do some less strenuous activities between now and then. Rest, I believe, will be the best thing to do before I line up for the Dirty Sock 10K on Sunday morning.
This morning I went out for my last run prior to Sunday's race. I wore my Mirages to acclimate to their feel, although the trail surface at the race will be different than pavement. I'll admit that I liked the luxury of this minimal, yet well cushioned, shoe. It's a nice change from the harder ride of the Hattori's.
It's often recommended that runners leave their watches at home and run by feel. I bring my Garmin because I have an irrational need to capture the metrics of every run but I rarely look at the display for anything except elapsed time. I purposely ignored my watch this morning and only checked it at the end when I pulled up by my house and hit the stop button. I saw that I'd averaged 9:14 per mile, which made sense based upon the effort I had made.
I'm still battling the feeling of tiredness and, although I was happy to have run 15 seconds per mile better than my July average, the fatigue was noticeable. Along the way I encountered both a car and a walker at the same intersection -- unusual because I rarely see either at 4:00 AM. That woke me up a bit. I'm done with running until the race, although I may do some less strenuous activities between now and then. Rest, I believe, will be the best thing to do before I line up for the Dirty Sock 10K on Sunday morning.
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