Race Report: Oyster Bay 5K

A sweatshirt as a race shirt - very nice touch!

Today's run (Town of Oyster Bay Supervisor's 5K): 3.1 miles (26:52)

Do you know what I like about racing in the fall? Everything. What could be better than a cool, clear morning, sunny skies and no humidity in the air? Answer: all that plus trees with leaves turning from green to gold. That was how I felt as I walked toward the registration area off East Main Street in Oyster Bay this morning, just prior to today's race.

I don't do too many 5K races. I actually prefer to compete in 10K's because I like the strategic balancing of speed and stamina over 6.2 miles. But 5K's can be a lot of fun because they allow you to push harder without having to worry about having enough left by the end. Today's race worried me a little because I knew that the first 1.4 miles were mostly uphill. I trained for that and actually looked forward to the challenge, but I'd never run this course and I really didn't know what to expect.

Registration was a snap, people were well organized and the volunteers were very kind and gracious. The woman who handed me my race shirt - a nice quality sweatshirt actually - wished me good luck and I knew that she meant it. The acid test for any race is how well they plan for pre-race requirements (Porto-Poti's). There were a number of them available, which kept the lines short, even as we got close to start time.

I headed to the line about ten minutes before the 9:00 AM start and ran through some dynamic stretches. The crowd was thickening and I thought I had positioned myself fairly well towards the front. Looking behind me, I saw that I was more than 3/4 of the way toward the back. I figured I'd either pass people to gain position or I wouldn't. Based on results I think I probably passed a quarter of those ahead of me, by the end.

230 miles later

It took me 12 seconds to cross the start line after the gun and, unfortunately, there was no starting line sensor to record those of us who lined up farther to the back. If there was a sensor, I would have recorded a time of 26:40 for an 8:36 pace. My official pace was 8:39, so not that much different and still under 8:40. I think I ran it pretty hard, because after the race I noticed that my Hattori was ripping at the top.

The first third of a mile took us along South Street and then right on Berry Hill Road where the street begins its uphill stretch. We continued up the aptly named Berry Hill for over a mile and I was able to gain some position. I passed a number of runners who were struggling with the elevation at that point. About halfway up this road I realized that I wasn't struggling with the hill at all. In fact, I was actually enjoying myself.

I encountered the first mile split sign along Berry Hill Road, that read 9:08. I knew that I had another half mile before we turned on Sandy Hill Road that would take us back into town for the finish. I knew the steepest part of that road was still to come, so I prepared for it and tried to maintain this pace until I reached the top.

When the turn came I was certainly relieved but still thinking that I was having fun. One of the spectators yelled "Hard part's over!" and I hoped that was true. We immediately went into a downhill charge that set the stage for the second half that was primarily downhill. I appreciated that but downhill running still takes a certain amount of work. But yes, it's much easier than running uphill!

I came through mile 2 at 18:00 which meant that I made up time from my mile one pace. I hoped to continue that progress as we bombed along Sandy Hill Road, past houses with people cheering at the end of their driveways and a construction crew who were doing a big excavation. I wondered when we'd be making the turn onto Main Street and suddenly I noticed runners taking a sharp left that signaled that I was close.

East Main had a short hill and on the way down I saw my parked car. That told me I was close to the finish line. Seconds later I saw the 3 mile split sign showing  26 minutes and I dropped down a gear for the last tenth of a mile. When I was within 100 feet of the line, a teenage boy tried to pass me on my right to beat me to the finish. I increased my pace and beat him over the line by a second.

There was plenty of water, juice, electrolyte drink, bagels, cookies, energy bars, fruit and even gourmet cupcakes waiting for us at the end. I had water and some electrolyte drink but just about everyone else had a softball-sized cupcake in their hand. Nicely done, my complements to the race organizers.

My family couldn't join me this morning because of activities related to my son's birthday but they were all excited to hear how things went when I called. Having parked on the road that led to the finish line, I needed to wait another 25 minutes for the last runners to finish before I could start heading home. It was fun to sit in my car and see these runners and walkers going by. It's hard work no matter when you finish and I admired the efforts of these people as much as those who crossed the line in less than 20 minutes.

This was a great race and I look forward to running it again next year. Next on my schedule is the Run for the Warriors 10K in November followed the next weekend by the Long Beach 10K Turkey Trot. I'm going to try to do a December race this year, if schedules work during that busy month.

A little wind may make a tough course tougher

It was nice to take a rest day this morning, especially since it's been a busy week. I probably should have run through a quick set of core exercises or done some upper body work, but I decided to enjoy my coffee and the extra time instead. I'm hearing that the rain will clear out tonight but tomorrow morning will be very windy. I'm not sure what that will mean to runners, but if the wind comes from the south that long hill on the first mile and a half will be a lot tougher.

Again I've reached the point where my training ends and the result of that effort will be reflected at the finish line the next day. I'm not expecting a 5K PR considering the hilly course and the possible wind issue. Either way, if it's tough for me then it will be tough for the hundreds of others who will also participate. This may be the first time I race in October. Seems hard to believe, but I think it's true.

Correction: I ran the Cape Cod Marathon Relay in October!

Next run: the Oyster Bay 5K

Today's run (treadmill): 2.6 miles

After hearing reports of rain throughout the night and into the morning, I prepared for an indoor workout today. It was damp but not raining when I got up, but I still stayed with my plan. While I was having my coffee, I decided I'd use the treadmill rather than the elliptical. I wanted to end my taper with a run.
Today was about reinforcing my conditioning and then resting until Saturday morning. I'll probably run through my 15 minute set of core exercises tomorrow morning but that will be it in terms of working out. The weather for Saturday is supposed to be clear and cold so I need to decide what gear I'll wear for the race.

The 5K kicks off the annual Town of Oyster Bay Festival that features many events and live entertainment. I'll be curious to see if that means big crowds at our 9:00 AM start. I hoping I'll be able to park close to the registration area. Every race brings new experiences and I'm looking forward to that.

Post-doctoral run

Today's run (street): 2.5 miles

A check of the weather last night showed the possibility of early morning rain. I decided to think positively and prepared my gear for an outdoor run. I figured that I could always defer to the treadmill if necessary.
I was pleased to step out to dry, cool conditions and a full moon. The low cloud cover defused the moonlight but it was still plenty bright. Satellites acquired, I bounded down the driveway feeling like I'd have a good run.

After Monday's "holiday" spent doing medical exams and tests, I was ready to come off my rest day and run hard. The first road along my route is slightly uphill. I normally wish to get past that section quickly, but today I wished that it was a longer road. This wasn't because I was enjoying the run (although I was), but because I feel like I need every hill I can get to prepare for Saturday's 5K.

I finished up with a credible overall pace but I hope to beat that time by 40 seconds per/mile during the race. It will all come down to whether the slowness going uphill will be offset by the speed that I can generate going down. I won't really know until I see the hill. Could it be as bad as Cow Harbor's James Street? I truly hope not.

What's harder, running or not running?

I did some hard running over the weekend and a long elliptical session on Monday, so I decided to take a rest day today. I usually run or work out every day of the week before a race (except on the day before) while reducing distance and effort for the taper. Today I needed to rest. Yesterday's marathon session at the doctor took a lot out of me and my body told me to forgo my run this morning.

Since I didn't run I'm feeling energetic, but I know I made the right decision. I feel prepared for the hilly challenge this Saturday and I don't think one day off will make any difference to my conditioning at this point. It's sometimes hard to get moving on my runs each morning but it's often harder not to run at all.

Celebrating Columbus Day a different way

Today's workout (elliptical): 37 minutes

Happy Columbus Day. I'm spending the middle of my day at the doctor getting my annual checkup and associated tests. Good health requires activity and a lot of maintenance.

This morning I substituted my run for a longer elliptical session. It was an opportunity to work out with my wife while she ran on the treadmill.  After two days of hill practice today's workout was a breeze.

As I'd mentioned, my wife ran on the treadmill, which survived the console replacement that I did on Sunday. Unfortunately it seems like the elevation control needs to be calibrated and I need some instruction to help me do that. Until that happens the machine won't do inclines. In the meantime the treadmill itself works fine. Nothing is ever simple.

Ups and downs at Bethpage State Park

Dear Garmin: I can't recall that 90 foot spike at 1.4 miles

Today's run (Bethpage State Park): 4.2 miles -- 4 x 800m downhill, 4 x 800m uphill

Yesterday's training run at the business park provided some hilly terrain but the net gain was less than what I'll face next Saturday. I decided to head to Bethpage and do some hill repeats. My plan was to run up and down the big hill that comes at the beginning of the bike path. This hill comes at the end of my out-and-back long runs and I always dread it. I wondered how I'd feel running it four times today.

Since what goes up must also come down, I started my session going downhill after an initial climb up a steep but short section off the trail head. I ran this hill to the half mile point, turned around and came back up until my Garmin showed that I'd gone a half a mile in both directions. I repeated this exercise four times with no stopping between intervals.

The first two miles were easy. While I'm usually encountering this big hill after an hour's worth of running, today I was still relatively fresh. The downhill segments served as a nice recovery from the harder work of coming back up.  I saw a lot of other runners today and wondered if they were also training for next week's race, since Bethpage's path has many hills along its route.

It was a good workout but not as hard as I feared. The second two miles were a little tougher, but I never felt over-taxed. That may be a sign that my conditioning is in line for next Saturday's course that is half uphill and half down. I didn't push hard on the downhill sections but I didn't hold back either. I figure that after I crest the highest point on the Oyster Bay 5K, I can let loose on the decline knowing that the hardest part of the race has already been run.

Two projects: Pure and Sole

Mis-Connecting with the PureConnect

Today's run (street): 4.75 miles

Yesterday I had lunch with a colleague and then headed over to City Sports to look at some new items.  I'd received an email this week from City Sports saying they had Brooks's new line of Pure Project shoes. These shoes, inspired by the minimalist running movement, have been greatly anticipated. If you follow Brooks on Twitter you might think that running in them approaches a religious experience.

My lunch mate is an avid cyclist so, while he went off to look at bike gear, I made my way to the running shoe section. I was helped by a salesperson who actually knew something about running shoes. This was a pleasant surprise because I usually get people who know very little about the differences between brands and models.

My salesman asked if I'd like to try a pair of the PureConnects, Brook's most minimal model in the Pure Project line. I tried them on and my excitement was immediately deflated when I felt how snugly the shoe wrapped my mid-foot and arch. The back and front of the shoe felt awkwardly separated. The salesperson claimed that this snugness facilitated a mid-foot landing and I told him I didn't think it was necessary to clamp my arch to do that. I did some strides in the limited space and did not think the shoes felt especially responsive.

Undeterred, the salesperson had me try on the PureFlow model which is a little more cushioned and has a stabilizing component that, interestingly, sits opposite from the medial side of the shoe. The Flow felt better on my foot than the Connect but I still didn't like it. I tried a quick "run" and felt no chemistry. My primary rule about a running shoe is never believe sales people when they say "They will feel better when you run in them." Sorry, but no. If it doesn't feel right in the store, I'm done.

The obelisk in "2001: A Space Odyssey" looked harmless too

Speaking of "projects", this weekend I will attempt to do a console-ectomy on the Sole to replace the system board that is preventing us from adjusting the speed of the treadmill. Right now, the parts are sitting in a huge box in the living room and I'm scared to look inside. I have a bad track record with "repairs" and I'm a little intimidated by the task.

Finally, I hit the local business park this morning to practice running roads with elevation. I needed to be back early, otherwise I would have headed to Bethpage. I ran to the park and circled the loop three times before heading back home. The route is not especially steep but there is a steady incline over half the distance.

Tomorrow I'm hoping to get in some speed work as I look toward next week's 5K. I may also try running some inclines on the treadmill. That is, if I don't permanently destroy the new control board today.  

Good runs, bad runs, isn't all just timing?

At some point on this hill I will question why I did this race

Today's run (street): 2.4 miles

I looked at a course map for the Oyster Bay 5K that I plan to run on Saturday, October 15. The first 1.3 miles are all uphill and, according to Gmaps and MapMyTri, the overall elevation gain is greater than James Street, the bane of Cow Harbor racers. The saving grace, if there is one, is that this hill stretches a lot farther than James Street, and that may mean that the grade is lower. I'm hoping that's true.

My run today was a little disappointing. After good experiences on Wednesday and Thursday, where I had great energy and form, I had hoped for another good run. I can't explain it exactly, but I felt unbalanced and under-powered this morning. I even modified my route, shortening its length to save time after a late start. As I was running, I thought about whether I'd be the "Thursday me" or the "Friday me" when I go out on the hilly course a week from now.

So, what does it mean when you run well for days and then you don't? In this case, I don't think it means that much. I probably needed more rest and it wouldn't hurt for me to stretch a little. Sometimes it's timing of your performance curve, good days and bad. Right now I'm hoping this 5K coincides with a good running day. With that hill, I'm going to need all the advantage I can get.

Gear gremlins and going gloveless

A great headlamp when it works

Today's run (street): 2.5 miles

My Petzl headlamp has served me well over the years but this morning I was ready to toss it into the trash. This unit (Tikka Plus) is extremely lightweight and I often forget that I'm even wearing it. But the light weight comes at the cost of fragility. The plastic assembly doesn't secure the three AAA batteries in position very well and slight movements will occasionally disrupt the connection and cause the lamp to go dark. This morning it took me over five minutes to get it operational, time that's much too precious to waste in the morning.

Once I was confident that the lamp was working properly I set out for my run in temperatures that felt far colder than the reported 45°. I immediately regretted not having gloves, but I had a long sleeved jersey that I pulled over my hands. That helped a little, but it caused my shirt to bind around my shoulders and I soon abandoned that solution. I'll plan to bring gloves tomorrow unless it truly warms up as expected. The run itself was great and I nearly broke 9:00/mile which is hard for me to do at that early hour.

I'm toying with the thought of running in Central Park tomorrow. It's been a long time since I've done a city run and since Friday's the lead-in to a holiday weekend, my afternoon schedule is light. I'll decide tonight so that I'll have time to pack gear for the morning. If Friday is as cool and bright as today a CP run could be a great pre-weekend workout.

A zap to the Sole



 Today's run (street): 2.5 miles

The recent change in seasons has reduced the humidity in the air and this is considered good news for runners. However, the consequence of dry air comes from running indoors, when static buildup plays havoc on your treadmill. That was the case this morning for my wife. She is a dedicated treadmill runner and rarely misses a workout. This morning, while adjusting the speed control, my wife felt a burst of static electricity that blew out some of the controls of the unit.

Our treadmill still works, but you can only select speeds of 2, 4, 6, 8, etc. MPH. My wife likes to do tempo runs on the machine and this involves multiple changes to speed and elevation during her workout. Today, she smartly adjusted to a higher incline to make up for slower belt speeds, but it's a compromise to her regular routine. We're hoping the Sole repairman can get to us quickly and restore the F63's controls to full functionality.

I rarely use the treadmill, preferring instead to run outside in the morning. When it rains I am forced to run indoors so I'm hoping that the weather stays dry until the machine is fixed. I had a great run this morning, the temperature was 57 and the humidity was low. I worked on my form and posture as I ran and tried to push my cadence to gain more speed. It's fall racing season so I'm also thinking about incorporating more core work in the days leading up to my next race.

I feel bad for my wife who will need to adapt her routine until the treadmill issues are resolved. She's dedicated to her 5:00 AM workouts but I'm not sure she'd be too keen on joining me on my 4:00 AM runs.

5K is an interesting distance

Today's workout (elliptical): 25 minutes

I've been remiss of late with my Emerging Runner postings. The past week was busy and I occasionally missed my opportunity to write. I hope to get back on track this week. But who says you can't take a blogging rest day every once in a while?

I've had some low level pain in my knee since Sunday so I decided to do a low impact workout this morning. The elliptical machine is a great thing to have under these circumstances. These sessions yield good aerobic exercise and the elliptical motion protects strained muscles and tendons. My goal was to exceed my targeted distance within my allotted 25 minutes and I put some work into that today.

As I went through today's workout, I thought about my next race. It's a 5K, a distance that I tend to avoid because it's a lot of prep for an event that, even for me, goes by in under 30 minutes. But 5K is a great distance for beginning runners who may not be ready to compete on longer courses. Similarly, experienced runners who can test their conditioning by going out fast and keeping the throttle down until they cross the line.

I am looking forward to running this race on the 15th. It's in Oyster Bay, part of the annual Oyster Festival. Although I live near there, I've never run on those roads. I'm curious to see how I'll do in a race where I can push hard, almost from the beginning, without worrying much about bonking near the end (as happens sometimes when I drive hard during 10K's). I'm thinking that speed and hills will be the theme for next weekend. Hope my knee feels better by then.

Two runs: One muddy and one with my buddy

Today's runs (Stillwell Woods: 3.75 miles, 1 mile: street)

I headed over to Stillwell Woods this morning for a change of pace from pavement. I wasn't thinking about trail conditions, but recent rains had soaked the trees and the paths below. I wore my Mirages that do a credible job on dirt trails, but they have no waterproofing capabilities.

After seeing some large pooling along the main trail, I cut into a side path that would lead me toward my usual loop. The mud was slippery and the Mirages, intended primarily for roads, proved unstable at times. I switched to a different route that I thought might be drier and continued along until I crossed back over to my normal route.

I worried about catching a root or a rock that would send me flying into a puddle of muddy water. There were a few close calls but I managed to stay upright throughout the run. As a result of the mud, the trails were almost empty. I only encountered a single mountain biker and a woman who was running her dogs around the big field.

I circled the field thinking that the sun exposure would have dried out that trail, but I found many slippery spots. I finished my run with hard sprint past the trail head to the Stillwell entrance and then back to my car. I felt so good that I didn't want my run to end.

Another minimalist runner in the family

When I got home, my daughter was up for a quick run around the neighborhood. We recently bought her a pair of Saucony Kinvaras and she felt like taking them out for a spin. We took off at a moderate pace with my daughter pulling ahead with a little more speed. We completed our distance quickly and I was pleased to have had a nice cool down run to complete today's workout.

It's been a really nice weekend for running. I'm aiming to run the Oyster Bay Supervisor's 5K on October 15, so next weekend I'll do some speed work and hill practice. For now I'll just enjoy the fact that I had a great trail run this morning. Better still, I was back to running with my buddy -- the Emerging Runner, Jr.

Better late than never

Today's run (street): 3.3 miles 

We're back in Long Island after a couple of fun days on the Cape. I'd considered a repeat run on the Shining Sea Bikeway before we headed out, but Falmouth was engulfed in wind and rain. I figured I'd get in a run when we got home, if time allowed.

Although I far prefer to run in the morning, I sometimes consider going out for a few miles in the afternoon but rarely after 4:00 PM. In terms of performance, I tend to run better later in the day, but I don't enjoy the experience very much.

At 3:30 the skies were clear, with enough cloud cover to allow me to go out without sunglasses. I wore my Brooks for my planned easy run, but for some reason I went out fairly fast. I soon realized that my pace was too quick and I took down my speed after about a half a mile. I didn't feel like I was running all that well, but I was doing this workout more for fitness than for performance training.

I settled into a rhythm and toughed out my my goal distance of 5K. When I got close to my house, I saw my wife and daughter driving down the street where I was running. It was fun to see them because, after hundreds of times, it was the first time they'd seen me running in the neighborhood.

Even though it felt more like a plod than a run, I ended up pacing in the mid-9's. I'm sure that had to do with the time of day. I'd like to finish the long weekend with a trail run tomorrow morning. I'm hoping I run better when I get on the trails.

Bright morning on the Shining Sea Trail

Today's run (Shining Sea trail, Falmouth, MA): 5.3 miles 

School is closed because of a religious holiday, so we decided to take an impromptu trip to Cape Cod. We've spent a lot of time at the Cape and usually stay in our favorite place in Falmouth. I headed over to the Shining Sea bike trail around 6:30 AM this morning and parked in a lot that's adjacent to the trail head.

This trail is part of Falmouth's rails-to-trails system that covers many areas around the town. I set out on my run and noticed a similarity to the Bethpage bike trail, including a downhill section at the start. I enjoyed the change of scenery that included picturesque woods and cranberry bogs that spread out on both sides. There were a number of people out walking their dogs at that early hour, plus a group of cyclists and a single runner.

The trail was alive with all sorts of animal life. I counted six cotton tailed rabbits, many squirrels, and even some horses being ridden on a side trail. I ran south until I reached the 2.5 mile mark and continued another .15 miles until I reached a crossing where I turned back toward where I started. The way back felt more uphill so I was looking forward to the finish by the time I reached 5 miles. The last part of the run was an uphill section and it again reminded me of Bethpage where a tough long run is always completed with a big hill at the end. Compared to James Street or Bethpage this was fairly easy and soon I was done.

I may run this trail again tomorrow morning before we head back to Long Island. I do wish that we had a system of trails like that one in my town. But I can't really complain since I have Staywell Woods so close by. A run there before the end of the weekend would make a nice bookend to today's run on the Shining Sea.

Payoff from yesterday's ad hoc workout

Today's run (street): 2.6 miles

I'm the early morning darkness it's sometimes difficult to tell if its raining until you actually step outside. I've misjudged the weather more than once and been forced back upstairs onto the treadmill or the elliptical.
I feared that I might encounter a light rain when I stepped out this morning, but the skies were clear and the humidity was moderate.

The light was interesting at 4:00 AM, brighter than I'd have expected, with a light breeze moving the trees around. I set off and immediately felt the difference in humidity compared to Sunday, when I'd last run outdoors. It was much cooler today, and the slight winds were making it feel even more comfortable.

My short, but tough, incline workout on Tuesday seemed to help my stride today. I had no trouble getting up to speed and I moved along with less effort than I usually require for the pace that I maintained. I added a little more distance to my route as I was enjoying the experience of a good run that can feel almost like floating. Today's run was a good reminder that mixing up your training focus with speed and hill work can lead to better results on the road.

When time is short, make the workout harder

Artist's Rendering

Today's workout (treadmill): 12 minutes - 7.5% grade (average)

I usually wake up a few minutes before my alarm goes off so I was shocked to see that it was well past 4:00 AM when I opened my eyes this morning. I'd forgotten to set my alarm and slept 30 minutes later than normal. I'm sure I needed the additional rest, but it threw off my timing for today's workout.

I modified my plan so that I'd get the maximum benefit from the time that I still had. I chose the treadmill and quickly changed. I started with a moderate pace and cranked up the incline, beginning at 4 percent and moving up to 10 percent after a few minutes. I only had twelve minutes to get it done, so I wanted to make it worth the effort. By the time I completed this workout I felt like I'd pushed hard enough for it to count.

It was disappointing to miss my planned run but the incline workout proved challenging. I was pleased that I was still able to get some activity in this morning. On top of that I got some extra sleep. Always a bonus.

Making the decisions to run

Today's run (street): 4.5 miles

If you see a fork in the road, take it.

This morning I faced some minor decisions about when, what, where and how I would run. I usually have the details of the next morning's run mapped out in my head the night before, but I struggled with indecisiveness today.

My first decision was whether to go out in the dark or wait until the sun poked through enough to allow me to run without a headlamp and reflective vest. I had awoken around 5:00 AM and made a pot of coffee but by 6:00 I began thinking about getting going on my run. I decided to wait until 6:30 when there would be adequate light, and I put on my bright yellow Adidas jersey to ensure my visibility.

My second decision was where to run. I love my neighborhood but I sometimes find the scenery a little too familiar. I thought about the trails at Bethpage or Stillwell but I didn't really feel like driving to another location to run. I settled on a route that followed the outside edges of my neighborhood, a compromise between proximity and novelty.

My last decision before I left was which pair of shoes to pick. I ran in the Mirages yesterday to give me a little extra protection. I considered them again for today and then thought about the even more cushioned Adrenalines. Ultimately, I chose the Hattori's that have served me well for 200 miles and counting. As much as I like the protection and stability of the other two pairs, the Hattori's still provide me the lightest and most connected experience with the road.

I felt great for the first two miles, even though I had some challenges with the abysmal condition of the sidewalks on South Oyster Bay Road. I encountered broken concrete slabs jutting up at 40° angles plus brush and branches that haven't been cleared since Clinton was president. That section does force some agility, but I wasn't in the mood for it today.

Just south of the LIE overpass is a small road that leads into neighborhood #2.  I followed that entry point and covered a couple of miles before I headed back towards home. I had run fairly slow, owing to the high humidity, and I decided to pick up the pace from there. My last decision during my run was whether to take the fast way back or extend the run a few more minutes by following a longer, more uphill road. That was what I chose to do, imagining that I was coming through my last quarter mile of a race and pushing my pace accordingly.

I ended up running this route about 30 seconds slower per mile than my usual pace for that distance. This didn't bother me because I know by now that the humidity affects my performance enough to make that difference. It was a tough run today, but in terms of my decisions, I regret nothing.

Wearing the seagull proudly

Been there, done that, got the t-shirt

Today's run (street): 3.9 miles

The rain stopped this morning, so I took advantage of the clearing skies and went out for my run. I had no plan except to cover more miles than I normally do on weekdays, when I'm constrained for time. I was feeling slightly sluggish on my first steps out the door -- I think it had more to do with the humidity than my physical condition.

I ran easy for the most part, not minding my pace or even looking at my overall time. There were a few other runners out at the same time and I crossed paths with a young woman who appeared to be struggling with her workout. The weather was taking its toll on everyone. I completed my run feeling like I'd worked harder than my numbers showed. If it's more about perceived effort than actual pace then I did well today.

After my run I went for my six month checkup at the dentist. I was wearing my 2011 Cow Harbor t-shirt and my dentist (who is 8 months pregnant) joked that she'd skipped Cow Harbor this year because she'd gained too much weight. One of my daughter's teachers mentioned last week that he'd ran it on Saturday. I guess I shouldn't be surprised, around here, Cow Harbor is the race to run.

Running summer into fall

Today's run (Street): 2.5 miles

Last night my son asked me when I planned to go out for my morning run. I told him 4:00 AM and he noted that, although today is the first day of fall, I would be doing that run in summer. It's true, I completed my run before the Fall Equinox began at 5:05 AM. If I had the option, I would have began my run during summer and finished it in fall, just for the fun of it.

It's hard to believe that summer is finally over. It was a great season for running, but I look forward to cooler days and less humidity. This morning's run was interesting, a combination of refreshing coolness from the wind and high heat and humidity the rest of the time. A perfect metaphor of summer into fall. Lots of rain is coming later today and it's supposed to continue into tonight and tomorrow. I'm hoping for a window of clear skies on Saturday so I can do my first run of fall outside.

Wanted: less pain and less rain

Today's workout (elliptical): 25 minutes

I'm not sure if it's due to method or to time, but after this morning's elliptical session my legs are feeling much better. I'm used to experiencing soreness in my calves, quads and hamstrings after a race, but that usually goes away after a day or so. Cow Harbor really beat me up and recovery has taken four days. Next year I'll make sure I do enough hill work prior to this race.

I'm disappointed to see that this week's rain will hang over through the weekend. I've been looking forward to celebrating fall weather with a long run, but I'm not sure if I'll have that option. It would be nice to return to the trails a change of view.  Besides that, dirt is more forgiving than pavement and I'm all for that right now.

1,000 posts later and I'm still Emerging

Today's run (street): 2.5 miles

Almost three years ago I published my first post on the Emerging Runner blog. The subject of the post was "Yeah, I'm a runner", a tongue and cheek joke I have with my wife about things I did one time (rock climbing, sailing a 12 meter yacht, fly fishing) and then bragged about it for weeks. But, in running, I was determined to be more than a dilettante. I was ready to commit.

I started running after changing my diet in August of 2008, controlling portion sizes of my meals and making better choices with food. At the same time, I started walking, first on the treadmill and then out in the neighborhood. A month into it I started looking up the road and challenging myself to run to the corner. Soon it was a full street and eventually my walks became runs.

It took about six weeks for me to transition from fitness walking to running, and my commitment was helped along with the strong support of my family and friends. I liked I how felt after I ran and I was fortunate to begin to lose weight quickly. By the time I started the blog in November 2008, I had lost over 30 lbs. No magic diet, pills, shakes or fasts. It was simply eating less and doing more.

I started the blog as a journal to record my progress and as a way to tap into the community of runners. Over the last three years I've received many valuable suggestions, tried most, and adopted some. Even today, I welcome advice from runners like Paul, Dave, Adam and Brian who generously share their expertise and experience.

What have I written about in a thousand posts? A look at the "tags" list on the left side of the blog will answer that question. I mostly write about my runs, but I also like to share what I've learned from other runners. I'm out almost every day, and after three years, I've seen a lot of things on the roads and trails. I often wish I'd stayed with my running back in the '90's because I'd have all that experience to draw on by now. Then I think that I might have developed bad knees from all that running and I feel better for my more recent return.

One thousand post, hundreds of runs and twenty races later, I still feel like I'm an emerging runner. Every run is different and I'm still learning new things. Running gives me a reason to write and writing demands content, so I'm motivated to run. Thanks for taking the time to read this blog and for connecting through email and comments. It's great to have friends who share this passion. I'll keep writing if you'll keep reading.

My course is harder than your course

Today's run (street): 2.5 miles

I gave myself an extra day to recover this week and rested on both Sunday and Monday. The James Street hill played havoc on my calves and they have remained tight and sore over the past two days. I've noticed that I've done better walking upstairs than downstairs, so I planned a route this morning that began with an uphill section. That didn't work out the way I'd expected and my calves and quads were unhappy. When I leveled off, I noticed that my gait felt more natural.

My first mile was sedate but I picked up the pace after that, and ended up with a credible time overall. I wore the Hattori's, which I used for Cow Harbor, and wondered if I should have chosen the GTS-10's or the Mirages, to provide a little more cushioning. Perhaps tomorrow I'll go that way.

On my way into the office this morning I ran into a couple of friends, one of whom had recently run a 6.5 mile adventure race that included obstacles like water crossings and wall climbs. She said the race was intense and there were many Navy SEALS competing on that difficult course. I said, "Well, I ran up a big hill on Saturday." Somehow James Street didn't seem quite so impressive.

Every child gets a trophy

Proud to be a participant

There's a lot of talk these days about how parents reinforce mediocrity by rewarding children for doing nothing more than participating in a sporting event. The argument I hear is that children will develop unrealistic expectations about the level of effort required to achieve a real accomplishment. Personally, I have no problem giving a child a trophy for participation, especially in sports, where having an active kid is the real reward. I'm guessing that parents who reward simple participation in sports are likely more focused on practical things, like academics.

I say this because, in every race I've run, only three people get to the podium and the rest (age group winners excluded) get (at best) finisher medals. Actually, most of the time your finisher medal is your race bib and that's why every race number that I've worn is tacked up on a bulletin board in my office. Saturday's Cow Harbor number makes it an even 20 and I'm inspired by each of them every day. With the exception of one race where I came in second in my division, I've been nothing more than a "finisher."

Does it it bother me that this collection represents mere participation? Not at all. In racing, to participate is to accomplish. Just like 19 times before, I earned that trophy on Saturday.