I always appreciate my rest days, but I especially enjoyed it this morning. After a few tough workouts this weekend, I was ready for a break. I've resumed my focus on distance and performance after dropping both mileage and intensity in my running in December. My half marathon doesn't happen for three more months, but I'm determined to be better trained for 13 miles than I was at last year's race.
An important part of training is proper rest and recovery. After this weekend's challenging run on snow, followed the next day by an hour of treadmill and elliptical, a day of rest feels just right. The temperatures are rising, so by tomorrow I'm hoping that the ice on the roads will be gone. Otherwise, it's back on the treadmill, once again.
Monday, January 23, 2012
Sunday, January 22, 2012
This brick did the trick
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| Good training method and effective against big bad wolves |
Treadmill - 30 minutes
Elliptical - 30 minutes
I may be using the term incorrectly, but the word "brick" is often used to denote a type of triathlon training. The idea is to perform two different workouts, back to back. This helps a triathlete acclimate from intense running to intense biking. This is also known as transitioning. I'm not sure if running to elliptical meets that definition, but it doesn't really matter since I'm not looking to train for a triathlon.
The roads were clearer this morning, but the remnants of yesterday's dry fluffy snow have turned to ice. I decided that indoors would be a better bet, especially with 18 degree temperatures outside. Last Sunday I did an hour on the treadmill using elevation to make it even more challenging. I traded elevation for speed today and did my run around 30 sec. per mile slower than 5K pace.
Thirty minutes on the treadmill went by faster than I'd expected. Before I started my run, I hooked up my Android smartphone to the treadmill so I could play music through the built in speakers. I was dissatisfied with the selections coming out of Slacker so I switched to YouTube and started a video of NYC Marathon participants in their final stretch through Central Park.
I'd hoped that watching other runners would motivate me, but the fixed camera and low resting position of my phone's screen made for a boring distraction. When I tried to select a different video I received sizable shocks from my phone (I have a terrible static issue with the treadmill) so I yanked my phone out of the machine and ran with no visual stimulation besides my snowy backyard scenery.
As usual, I progressed my speed in regular intervals so that, in my last five minutes, I was running my targeted pace for a 4 mile race. I was more than ready to stop when I passed the 30 minute mark. Three minutes later, I was set up on the elliptical and starting the second half hour of my "brick."
Starting a workout with an elevated heart rate and full coat of sweat is an interesting experience. I was used to those conditions when finishing a session on the elliptical, but never before I started. The first couple of minutes were tough but I soon realized that my fitness was there. By the time I reached 20 minutes the only things that bothered me were my feet because I was wearing my Hattori's. Those thin soles are not a good choice for an elliptical machine.
I was pretty tired near the end and I kept telling myself that all workouts eventually finish and this one would too. I stepped off the machine feeling like I'd put in a good morning's effort and I felt that the "brick" idea was sound. Workouts on the treadmill and the elliptical can grow tedious, but 30 minutes of each was a good plan for an hour of training.
Saturday, January 21, 2012
Like running on the beach, except for the frozen face
Today's run (snow): 3.2 miles
Long Island is receiving its first snowfall of the winter, with about three inches of powder on the roads so far. Since I ran on the treadmill three times this week to avoid snow that didn't come, I thought I'd continue my illogical reasoning by running outside when it did snow.
If I were skiing or snowshoeing I would have been thrilled with the conditions I faced when I stepped outside. The snow was soft powder that looked very pretty. Unfortunately, the fluffy stuff absorbed most of the energy from my stride. As I moved along, I noticed how similar this was to running on a sandy beach.
The streets were not plowed and I was wary of any car or truck I encountered because I didn't trust their control. I headed to the sidewalk so avoid any vehicles, but I preferred the roads that had packed snow where cars had driven. The effort of running on 3 inches of powder was exhausting, but the sections of hard pack brought some relief.
The temperature was 25 degrees when I started my run and the snowflakes that landed on my face and glasses threatened to freeze. Still, I was fairly comfortable. By the time I returned home my face felt numb.
I only covered three miles this morning, but it felt like double that distance in terms of effort. I was sweating by the end, but once I changed into dry clothes I was ready for my second workout: shoveling the driveway. The snow has finally stopped and, by tomorrow, I'm hoping the roads will be clear. If that's the case I'll be sure to appreciate the benefits of running on a more responsive surface.
Long Island is receiving its first snowfall of the winter, with about three inches of powder on the roads so far. Since I ran on the treadmill three times this week to avoid snow that didn't come, I thought I'd continue my illogical reasoning by running outside when it did snow.
If I were skiing or snowshoeing I would have been thrilled with the conditions I faced when I stepped outside. The snow was soft powder that looked very pretty. Unfortunately, the fluffy stuff absorbed most of the energy from my stride. As I moved along, I noticed how similar this was to running on a sandy beach.
The streets were not plowed and I was wary of any car or truck I encountered because I didn't trust their control. I headed to the sidewalk so avoid any vehicles, but I preferred the roads that had packed snow where cars had driven. The effort of running on 3 inches of powder was exhausting, but the sections of hard pack brought some relief.
The temperature was 25 degrees when I started my run and the snowflakes that landed on my face and glasses threatened to freeze. Still, I was fairly comfortable. By the time I returned home my face felt numb.
I only covered three miles this morning, but it felt like double that distance in terms of effort. I was sweating by the end, but once I changed into dry clothes I was ready for my second workout: shoveling the driveway. The snow has finally stopped and, by tomorrow, I'm hoping the roads will be clear. If that's the case I'll be sure to appreciate the benefits of running on a more responsive surface.
Friday, January 20, 2012
Too lazy to go outside
Today's run (treadmill): 25 minutes
It may be odd to say this, but I feel like I've gotten a little lazy in my workout routine. It's not that I'm running less frequently or backing off on my intensity. Not at all. In fact, the amount of time I'm averaging per weekday run is up 4%. What's different is that a third of my morning workday runs have been done of the treadmill instead of through the streets of my neighborhood.
I'm not sure if it's the January chill or my reluctance to spend ten minutes gearing up to go outside, but every night I check the weather and if they say cold, rain or heavy winds, I prep for an indoor workout. That's exactly what happened last night. The news station said light snow at 4:00 AM so I said, "that's that" It turned out to be clear, but instead of heading outside I still hopped on the treadmill.
So I'm calling it laziness even if I'm ultimately working hard. But tomorrow, even with the predicted snow, I have every intention of doing my run outdoors.
It may be odd to say this, but I feel like I've gotten a little lazy in my workout routine. It's not that I'm running less frequently or backing off on my intensity. Not at all. In fact, the amount of time I'm averaging per weekday run is up 4%. What's different is that a third of my morning workday runs have been done of the treadmill instead of through the streets of my neighborhood.
I'm not sure if it's the January chill or my reluctance to spend ten minutes gearing up to go outside, but every night I check the weather and if they say cold, rain or heavy winds, I prep for an indoor workout. That's exactly what happened last night. The news station said light snow at 4:00 AM so I said, "that's that" It turned out to be clear, but instead of heading outside I still hopped on the treadmill.
So I'm calling it laziness even if I'm ultimately working hard. But tomorrow, even with the predicted snow, I have every intention of doing my run outdoors.
Thursday, January 19, 2012
The more you think the worse you'll perform
Today's workout (elliptical): 25 minutes
Perhaps there is something to the idea of "clear mind, sound body." I followed a link put up by blogger/podcaster cyktrussel who publishes http://www.runrunlive.com/ that states "intense thinking could [also] affect a competitive athlete’s performance." The term used in the article is "ego depletion" and the article further states that "the harder you think, work or stress right before a practice or race, the worse you will perform."
Perhaps the next time I have a bad run or workout, I'll blame it on my tendency to think too deeply.
Perhaps the next time I have a bad run or workout, I'll blame it on my tendency to think too deeply.
Wednesday, January 18, 2012
Want to take it easy? Run a little faster.
Today's run (treadmill): 25 minutes
If not for the 50 MPH winds this morning, I would have been happy to get outside for my run. It was 49 degrees (and dropping) at 4:00 AM and I was already on the treadmill. After Sunday's full hour run on this machine, I had no problem returning for another round. I got up to speed quickly and followed my normal practice of increasing speed throughout the run, so that I would finish my run about an 8:30 pace.
A week ago Saturday I went out for a run with the intention of running slowly as a way to facilitate recovery. I feared that I'd finish feeling like the easy effort had made no impact. In reality, I had the opposite experience. Running slowly turned out to be harder than running fast.
I've applied that lesson in every run I've done since then. Perhaps the momentum of an efficient stride helps me move along better. The energy created by faster leg turnover certainly seems to fuel my effort. Of course once I'm running at threshold speed it becomes a whole lot harder. But right now, as counter-intuitive as it seems, working a little harder is making for easier running.
If not for the 50 MPH winds this morning, I would have been happy to get outside for my run. It was 49 degrees (and dropping) at 4:00 AM and I was already on the treadmill. After Sunday's full hour run on this machine, I had no problem returning for another round. I got up to speed quickly and followed my normal practice of increasing speed throughout the run, so that I would finish my run about an 8:30 pace.
A week ago Saturday I went out for a run with the intention of running slowly as a way to facilitate recovery. I feared that I'd finish feeling like the easy effort had made no impact. In reality, I had the opposite experience. Running slowly turned out to be harder than running fast.
I've applied that lesson in every run I've done since then. Perhaps the momentum of an efficient stride helps me move along better. The energy created by faster leg turnover certainly seems to fuel my effort. Of course once I'm running at threshold speed it becomes a whole lot harder. But right now, as counter-intuitive as it seems, working a little harder is making for easier running.
Tuesday, January 17, 2012
A look ahead in 2012
It was great to wake up and realize I had a scheduled rest day this morning. Coming off a three day weekend, it's always nice to ease into the work week by sipping coffee and watching the news. Somehow, going from a deep sleep into the cold wet weather to run lacked appeal today.
I'm thinking about my running goals for 2012 but I haven't yet set them in stone. I would like to do more running outside of Long Island than I did last year. As a subset to that, I would like to explore more off-road venues. I'm hoping to participate in as many races as I did in 2011 and to improve my half marathon time by at least ten minutes. I did five personal bests in my ten 2011 races, so it will be hard to repeat that this year. But I promise to try.
I'll be listing my full set of goals soon. The most important, as always, is to finish the year as excited about running as when I started it.
I'm thinking about my running goals for 2012 but I haven't yet set them in stone. I would like to do more running outside of Long Island than I did last year. As a subset to that, I would like to explore more off-road venues. I'm hoping to participate in as many races as I did in 2011 and to improve my half marathon time by at least ten minutes. I did five personal bests in my ten 2011 races, so it will be hard to repeat that this year. But I promise to try.
I'll be listing my full set of goals soon. The most important, as always, is to finish the year as excited about running as when I started it.
Monday, January 16, 2012
60 minutes going nowhere
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| Almost there! |
It was another 18 degree morning and I just didn't feel like running outside. I normally rest on Mondays, but with the holiday I couldn't resist a workout with no time constraint. I hopped aboard the treadmill as soon as my wife had finished her daily run. My goal was to run an hour because I've been remiss about pushing my base training. I really needed to focus on that.
When I start my runs outside, I usually get to speed within the first ten seconds. No metaphoric dipping my toe in the pool to get used to the water. But the treadmill is different, probably because I find it odd to have so much motion contained within such a small area. A misstep would be bad. I'll admit that I'm a little afraid of the machine, especially when going full speed.
I started at a moderate pace but set the incline to 2%. I maintained that combination for the first 10 minutes at which point I began my steady increase of speed in .1 MPH increments. By the 20 minute mark I was sweating and at 40 minutes I took the incline down to 1%. It's amazing what a difference that made, but I traded off by increasing the speed a little more.
At 50 minutes I dropped the incline entirely and blipped up the speed every minute so that I was running about an 8 minute pace by the end. I wore my Thrive running shirt that is made with cotton and bamboo and it was completely soaked by the time I finished. I was glad to get through a longer run today and pleased that I still had plenty left in the tank when I finished.
I'm concerned that my original Hattori's are beginning to wear out and the left shoe of my replacement pair doesn't fit very well. After much research, I'm hoping to replace the Hattori's with either the Kinvara 3 or the New Balance MR00 when they hit the stores in March. Since I haven't tried either model I'm concerned that I might be disappointed (like when I finally tried the Brooks Pure Project models). If that's the case, I'll need to start my search once again.
Sunday, January 15, 2012
Running performance: was it fear or cold?
Today's run (street): 3.2 miles
Like we used to say when I was growing up in Boston, this morning was "wicked cold." It wasn't obvious that the temperature had dropped into the teens when I got up, because our thermostats do a good job of maintaining a comfortable temperature in the house. I was surprised to see the local TV station reporting 18° in Woodbury. Worse, with wind chill, the effective temperature was 2° F.
I think my reaction to freezing cold differs from most people. I was elated by the opportunity to bundle up and go out for a run. The trick is to maintain the right balance of layers so that you don't start out comfortable and end up hot and miserable. Due to time pressure, I knew I wouldn't going too far on my run, so that gave me more latitude for overdressing. Had I gone 6 miles instead of 3 today, I probably would have overheated by the end.
I felt cozy and warm when I hit the street and I moved along well from the start. I wore a balaclava to protect my face from the wind and that helped keep my head warm. Unfortunately, the ventilation panel in the front restricted my breathing and I had to pull it down below my chin. That was fine until I changed direction toward the west and the wind hit me full on.
As bad as it was, I pressed on and changed direction as soon as I could. I was pushing myself but I didn't think I was going very fast, at least compared to other runs this past week. I was racing the clock because my wife made it clear that she needed me back by a certain time. I was reasonably confident that I would keep on schedule but I grew nervous as time went on.
I managed to complete my run with seven minutes to spare and a look at my Garmin showed that I averaged close to 9 minutes a mile. Considering that I expected today's run to be on the slower side I was pleased with this result. The freezing weather probably contributed to my surprising pace by making me run faster to stay warm. Then again, it could have been the fear of being late that ultimately pushed my pace.
Like we used to say when I was growing up in Boston, this morning was "wicked cold." It wasn't obvious that the temperature had dropped into the teens when I got up, because our thermostats do a good job of maintaining a comfortable temperature in the house. I was surprised to see the local TV station reporting 18° in Woodbury. Worse, with wind chill, the effective temperature was 2° F.
I think my reaction to freezing cold differs from most people. I was elated by the opportunity to bundle up and go out for a run. The trick is to maintain the right balance of layers so that you don't start out comfortable and end up hot and miserable. Due to time pressure, I knew I wouldn't going too far on my run, so that gave me more latitude for overdressing. Had I gone 6 miles instead of 3 today, I probably would have overheated by the end.
I felt cozy and warm when I hit the street and I moved along well from the start. I wore a balaclava to protect my face from the wind and that helped keep my head warm. Unfortunately, the ventilation panel in the front restricted my breathing and I had to pull it down below my chin. That was fine until I changed direction toward the west and the wind hit me full on.
As bad as it was, I pressed on and changed direction as soon as I could. I was pushing myself but I didn't think I was going very fast, at least compared to other runs this past week. I was racing the clock because my wife made it clear that she needed me back by a certain time. I was reasonably confident that I would keep on schedule but I grew nervous as time went on.
I managed to complete my run with seven minutes to spare and a look at my Garmin showed that I averaged close to 9 minutes a mile. Considering that I expected today's run to be on the slower side I was pleased with this result. The freezing weather probably contributed to my surprising pace by making me run faster to stay warm. Then again, it could have been the fear of being late that ultimately pushed my pace.
Saturday, January 14, 2012
Tempo for the Snowflake
Today's run (street): 4.4 miles
It's the start of a three day weekend and I kicked it off with a neighborhood run this morning. The temperatures have been all over the place and this morning it was cold. I wore one of my "private brand" half zips (in this case, Layer 8) that do a great job of keeping me warm while managing sweat. Combined with my CS track pants, I was very comfortable throughout my run.
I planned a tempo run with a target pace about 30 seconds slower than (4 mile) race pace. I moved along well but fell ten seconds short of my pace goal. Overall, I was pleased with my fitness, but I guess I didn't push hard enough. Four miles isn't quite enough distance to move my base training forward but at least I'm running with more energy compared to the last two weeks.
The long weekend provides an extra opportunity for a distance run. I'd like to get at least one 6+ mile run in before Tuesday or, equivalently, an hour on the trails. I'm registered for the Snowflake 4 mile Run in February so in the short term I will also focus on speed. I probably should do intervals more often anyway. Now I have no excuses.
It's the start of a three day weekend and I kicked it off with a neighborhood run this morning. The temperatures have been all over the place and this morning it was cold. I wore one of my "private brand" half zips (in this case, Layer 8) that do a great job of keeping me warm while managing sweat. Combined with my CS track pants, I was very comfortable throughout my run.
I planned a tempo run with a target pace about 30 seconds slower than (4 mile) race pace. I moved along well but fell ten seconds short of my pace goal. Overall, I was pleased with my fitness, but I guess I didn't push hard enough. Four miles isn't quite enough distance to move my base training forward but at least I'm running with more energy compared to the last two weeks.
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| The end of the line at last year's Snowflake Run |
Friday, January 13, 2012
A superstitious run
Today's run (street): 2.5 miles
Happy Friday the 13th! It's easy to laugh at superstitions but we all have them. Personally, I'm fine with it being the 13th because I've had some nice things happen on this date.
That said, I thought my luck had run out a few minutes into this morning's run. Although the news station said the temperatures were in the high 40's it felt chilly when I stepped outside. I could even see vapor when I breathed. That didn't matter because I was dressed for cold. I set out feeling energized and stepped up the pace when I realized I could sustain a harder effort. About a half mile in, I felt some drops of rain that soon became a steady downpour. I strongly considered heading back home to finish on the treadmill.
The winds were also strong and the combination of wind, cold and rain was unpleasant. I decided to press on as long as I could see (with glasses, that can be an issue) and continued to run fairly hard. I was disappointed that the weather might interrupt what was turning out to be a strong run, but after a mile the rain reverted to a drizzle.
I was surprised by how fast I could run without feeling the lactic acid burn that I always associate with a harder effort. Some days, for no reason, a run turns out to be a slog and you do what you must to get through it. Maybe it was the luck of Friday the 13th that helped me today, but I finished as strong as I started, with my fastest overall pace in memory. So much for superstition.
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| Ha! You don't scare me |
That said, I thought my luck had run out a few minutes into this morning's run. Although the news station said the temperatures were in the high 40's it felt chilly when I stepped outside. I could even see vapor when I breathed. That didn't matter because I was dressed for cold. I set out feeling energized and stepped up the pace when I realized I could sustain a harder effort. About a half mile in, I felt some drops of rain that soon became a steady downpour. I strongly considered heading back home to finish on the treadmill.
The winds were also strong and the combination of wind, cold and rain was unpleasant. I decided to press on as long as I could see (with glasses, that can be an issue) and continued to run fairly hard. I was disappointed that the weather might interrupt what was turning out to be a strong run, but after a mile the rain reverted to a drizzle.
I was surprised by how fast I could run without feeling the lactic acid burn that I always associate with a harder effort. Some days, for no reason, a run turns out to be a slog and you do what you must to get through it. Maybe it was the luck of Friday the 13th that helped me today, but I finished as strong as I started, with my fastest overall pace in memory. So much for superstition.
Thursday, January 12, 2012
1,100 ways to say "I ran"
Today's workout: (elliptical): 25 minutes
It would have been cool if today was 11/11/11 instead of 11/12/12, because this is the 1,100th post on the Emerging Runner. It's amazing to think that since November 18, 2008, I've published approximately 275,000 words about one thing: running. But with 726 keywords in my tag cloud, there's been a lot more to talk about than that.
The rain this morning was only surpassed by the wind and I stayed indoors for my workout. I originally planned a treadmill run but decided to maintain my schedule that includes an elliptical session on Thursdays. I'm hoping that the rain moves out by tomorrow morning so I can get outside for my morning run. It doesn't look too promising. I snapped a photo out my office window at 7:15 AM and it looks like a monsoon at midnight.
It would have been cool if today was 11/11/11 instead of 11/12/12, because this is the 1,100th post on the Emerging Runner. It's amazing to think that since November 18, 2008, I've published approximately 275,000 words about one thing: running. But with 726 keywords in my tag cloud, there's been a lot more to talk about than that.
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| Rain, rain, go away |
Wednesday, January 11, 2012
I rest my case
Today's run (street): 2.5 miles
Two day's of rest seemed to do the trick, and I had a decent run in the neighborhood this morning. Most of last week's runs were challenging and I'd hoped an extra day would help reset my system. Over the weekend I had some concern with a possible left knee injury, but my recovery plan seemed to work. The pain was gone this morning.
It was harder than I expected to get up and out this morning. Rest days can be seductive and it's always tempting to give in and take one more. I'm pleased to say that I rarely do that. When I do, it's because my body has told me to skip a workout. Today my body was imploring me to rest, but it was a half-hearted argument. Before I knew it, I was standing on my driveway waiting for my FR210 to acquire a signal.
The run itself was good, but not great. While my legs didn't feel weighed down like they did last week, my stride felt mechanical over the first mile. I began pushing the pace at that point and things improved a lot. Although I ended up with a middling overall pace, the second half of my distance was run about a minute per mile faster than the first. I'm beginning to see evidence that incremental effort can yield measurable results. But to achieve that, you need to take the proper rest.
Two day's of rest seemed to do the trick, and I had a decent run in the neighborhood this morning. Most of last week's runs were challenging and I'd hoped an extra day would help reset my system. Over the weekend I had some concern with a possible left knee injury, but my recovery plan seemed to work. The pain was gone this morning.
It was harder than I expected to get up and out this morning. Rest days can be seductive and it's always tempting to give in and take one more. I'm pleased to say that I rarely do that. When I do, it's because my body has told me to skip a workout. Today my body was imploring me to rest, but it was a half-hearted argument. Before I knew it, I was standing on my driveway waiting for my FR210 to acquire a signal.
The run itself was good, but not great. While my legs didn't feel weighed down like they did last week, my stride felt mechanical over the first mile. I began pushing the pace at that point and things improved a lot. Although I ended up with a middling overall pace, the second half of my distance was run about a minute per mile faster than the first. I'm beginning to see evidence that incremental effort can yield measurable results. But to achieve that, you need to take the proper rest.
Sunday, January 8, 2012
A couple of products I wish I could buy
Today's run (street): 3.5 miles
After yesterday's difficult run that capped a week of tough workouts, I decided to give myself a couple of days rest in the upcoming week. Since today is Sunday, I couldn't resist the chance to go out for a run without the time constraints that I face on workday mornings. You'd think that I'd take it easy today and ease into my upcoming rest period, but that's not the way it went.
I've had some tweaking around my left knee and I felt some soreness when I got up today. I noticed that the pain came from lateral, not straight-ahead, movements. That meant I could run, so I put on my running gear and headed outside.
I thought about my current stamina issues and popped a couple of Sports Beans before I left. I'm not sure if they helped, but I did feel more energy at the start than I did before yesterday's run. It made me think about two products I'd like to see: a time released carb/electrolyte supplement and an electrolyte drink that is neutral-tasting like water.
I used to buy electrolyte-enhanced water at Whole Foods after runs in the city, but it only solved part of the problem. I looked online and found a product called CNP Pro-Energy bars that supposedly release energy over time. The website is from the UK and I don't know if the bars are available in the US. I think both of these ideas would find a market here.
Today's run went very well. I didn't plan to cover a long distance, so I ran harder than I did Saturday. My speed improved 2 minutes per mile over yesterday's pace. That was good enough for me, and when I finished I was breathing hard but happy to take a break over the next couple of days.
I need to get in at least one 6+ mile run next weekend as I continue to build my base for May's half marathon. In the meantime, I'm hoping to recover my fitness with a little R&R.
After yesterday's difficult run that capped a week of tough workouts, I decided to give myself a couple of days rest in the upcoming week. Since today is Sunday, I couldn't resist the chance to go out for a run without the time constraints that I face on workday mornings. You'd think that I'd take it easy today and ease into my upcoming rest period, but that's not the way it went.
I've had some tweaking around my left knee and I felt some soreness when I got up today. I noticed that the pain came from lateral, not straight-ahead, movements. That meant I could run, so I put on my running gear and headed outside.
I thought about my current stamina issues and popped a couple of Sports Beans before I left. I'm not sure if they helped, but I did feel more energy at the start than I did before yesterday's run. It made me think about two products I'd like to see: a time released carb/electrolyte supplement and an electrolyte drink that is neutral-tasting like water.
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| Right product, wrong geography |
Today's run went very well. I didn't plan to cover a long distance, so I ran harder than I did Saturday. My speed improved 2 minutes per mile over yesterday's pace. That was good enough for me, and when I finished I was breathing hard but happy to take a break over the next couple of days.
I need to get in at least one 6+ mile run next weekend as I continue to build my base for May's half marathon. In the meantime, I'm hoping to recover my fitness with a little R&R.
Saturday, January 7, 2012
Today I ran like a Kenyan
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| As if... |
Don't be impressed by the headline of this post, I wasn't channeling Geoffrey Mutai winning the ING NYC marathon this morning. Quite the opposite, actually. While Kenyan runners regularly hit five minute miles in competition, they tend to do their long recovery runs at an extremely slow pace. That was my plan today and I kept to it.
The training schedule that I've followed over the last few years has been to run five days a week, with additional cross training on a 6th day. I rest on Mondays unless I'm not feeling well or if I'm tapering for a race.
With a schedule like that, I shouldn't have issues with running strength or stamina but I sometimes hit the wall around 30 minutes into a run. Since my policy has always been, "Once I start, no stopping" I run through these low points and will occasionally rebound strongly. People have said that even though my frequency is high, my base is fairly low. This is true. My weekday running distances average 2.5 miles due to time limitations. On weekends I'll go longer, but the shorter runs play havoc on my base.
My monthly mileage numbers this past November and December were down about 10% from the prior year. I know it's because I wasn't consistently doing 7+ mile distances as I had in 2010. I've decided to work on my base with 5 miles being my lower limit for weekend runs. Last Sunday I ran the 5 mile Hangover Run and this morning I did a 5.4 mile neighborhood run.
Five miles isn't particularly long but I needed to motivate myself to get out today after suffering three tough runs since Sunday. I figured that running slowly would make it easier -- and it was -- until I hit 4 miles and started to suffer fatigue. I didn't fully understand why, since I'd run over a minute/mile faster last Sunday. Unfortunately, running like a Kenyan didn't yield the results that I'd hoped to attain.
A week of tough running has convinced me that I need to give myself a two-day break to restore my fitness to normal levels. Since I can't resist running on weekends, I'll target Monday (my usual rest day) and Tuesday as recovery days. I'll see if that does any good when I get back to it on Wednesday.
Friday, January 6, 2012
Workouts, PE and relax-outs
Today's run (street): 2.5 miles
Yesterday's workout (elliptical): 25 minutes
My wife and I were comparing notes on our workouts this morning. We'd both had hard runs and I said that's the reason why it's called a workout and not a relax-out. She and I have very different training methods and I would be challenged to follow her routine. In turn, she would probably say the same of mine. But each day we congratulate each other (and ourselves) for getting it done. It's great reinforcement and it motivates us to continue.
Without a running watch I would have guessed that I ran today's route a minute per mile faster than I actually did. My perceived effort was high but I clearly fell short on performance. No matter, I recently read an article that said that perceived effort (PE) is a better gauge of how you should be running than holding rigidly to a targeted pace.
Every workout that I've done since returning to work has generated a high PE but performance on the low end of the scale. It could have to do with my adjustment back to 4:00 AM running because I feel very good overall. Maybe a long slow base run this weekend can get me back on track. Perhaps a relax-out is just what's needed.
Yesterday's workout (elliptical): 25 minutes
My wife and I were comparing notes on our workouts this morning. We'd both had hard runs and I said that's the reason why it's called a workout and not a relax-out. She and I have very different training methods and I would be challenged to follow her routine. In turn, she would probably say the same of mine. But each day we congratulate each other (and ourselves) for getting it done. It's great reinforcement and it motivates us to continue.
Without a running watch I would have guessed that I ran today's route a minute per mile faster than I actually did. My perceived effort was high but I clearly fell short on performance. No matter, I recently read an article that said that perceived effort (PE) is a better gauge of how you should be running than holding rigidly to a targeted pace.
Every workout that I've done since returning to work has generated a high PE but performance on the low end of the scale. It could have to do with my adjustment back to 4:00 AM running because I feel very good overall. Maybe a long slow base run this weekend can get me back on track. Perhaps a relax-out is just what's needed.
Wednesday, January 4, 2012
Faint praise for the treadmill
Today's run (treadmill): 25 minutes
I'm going to blame the transition from vacation to work for my sluggish performance this morning. Even though I'm an early riser while on vacation, there's a big difference between waking up at 6:00 AM versus 3:45 AM. It probably didn't help that I set a 2% incline for the first 2/3rds of today's workout.
A year ago I probably would have braved the weather and gone outside, despite this morning's 11° temperature. My dislike of the treadmill experience used to outweigh the discomfort of freezing conditions, but I've finally accepted the treadmill for what it is. I even appreciate how I can change conditions like speed and elevation with a single touch. I'll reluctantly admit that, on an extremely cold morning, the treadmill can be the better choice.
Still, I far prefer the trails or the road, and I can't wait to get outdoors this weekend. I may have been better off resting today, but since I started the run I felt I needed to finish it. Around the 15 minute mark I realized I wasn't at full strength. I decided to drop the incline rather than hurt myself further. I did step up the speed a little when I did that, but not by much. Tomorrow, I will do an elliptical workout and (hopefully) on Friday the temperatures will be back in the 30's and I'll take to the streets once again.
I'm going to blame the transition from vacation to work for my sluggish performance this morning. Even though I'm an early riser while on vacation, there's a big difference between waking up at 6:00 AM versus 3:45 AM. It probably didn't help that I set a 2% incline for the first 2/3rds of today's workout.
A year ago I probably would have braved the weather and gone outside, despite this morning's 11° temperature. My dislike of the treadmill experience used to outweigh the discomfort of freezing conditions, but I've finally accepted the treadmill for what it is. I even appreciate how I can change conditions like speed and elevation with a single touch. I'll reluctantly admit that, on an extremely cold morning, the treadmill can be the better choice.
Still, I far prefer the trails or the road, and I can't wait to get outdoors this weekend. I may have been better off resting today, but since I started the run I felt I needed to finish it. Around the 15 minute mark I realized I wasn't at full strength. I decided to drop the incline rather than hurt myself further. I did step up the speed a little when I did that, but not by much. Tomorrow, I will do an elliptical workout and (hopefully) on Friday the temperatures will be back in the 30's and I'll take to the streets once again.
Tuesday, January 3, 2012
Reality check: back to work and 13.1 training
Today's run (treadmill): 25 minutes
As I walked through mid-town this morning, I detected the acrid odor of a cigarette. It reminded me that being on vacation had shielded me from that toxic smell for almost two weeks. Well it's back to work for me today. I'll miss being on vacation but at least I like work.
The alarm jolted me awake at 3:45 and I debated whether to ease back into work mode by skipping today's run. With temperatures in the 20's, it was easy to justify staying indoors. But when you have a treadmill and an elliptical machine, there's really no excuse not to exercise. I did an easy indoor run for 25 minutes which actually helped both mind and body.
I'm trying to decide an approach to training for the half-marathon in May. Last year I think I misunderstood the amount of base training I would need to meet my expectations for a 13.1 mile race. It was the most difficult run I've ever done, but I still felt I that could have done better in terms of finish time. I'm hoping that with a reasonable plan, I can realistically target 2:10. To do that, I'm going to need to do a lot of 10 to 13 mile training runs between now and May.
As I walked through mid-town this morning, I detected the acrid odor of a cigarette. It reminded me that being on vacation had shielded me from that toxic smell for almost two weeks. Well it's back to work for me today. I'll miss being on vacation but at least I like work.
The alarm jolted me awake at 3:45 and I debated whether to ease back into work mode by skipping today's run. With temperatures in the 20's, it was easy to justify staying indoors. But when you have a treadmill and an elliptical machine, there's really no excuse not to exercise. I did an easy indoor run for 25 minutes which actually helped both mind and body.
I'm trying to decide an approach to training for the half-marathon in May. Last year I think I misunderstood the amount of base training I would need to meet my expectations for a 13.1 mile race. It was the most difficult run I've ever done, but I still felt I that could have done better in terms of finish time. I'm hoping that with a reasonable plan, I can realistically target 2:10. To do that, I'm going to need to do a lot of 10 to 13 mile training runs between now and May.
Monday, January 2, 2012
My 2012 racing calendar is already filling up!
All vacations end, and when they do, the hope is to be fully relaxed before returning to the office. For this vacation, I'd say mission accomplished. I even remained healthy throughout the week. For some reason, over the years, this winter holiday break has coincided with illness. It's mostly been bouts of the flu, but two years ago I was hospitalized with pneumonia. So far, so good!
I usually rest on Mondays to recover from the prior week's training. I considered doing a run today since I'm still out of the office. I ultimately decided to forgo this workout in favor of today's busy agenda.My only running related activity was snagging two pairs of compression shorts at Marshall's for about $10 each. It was a very good deal.
I've signed up for the RXR Long Island Half Marathon that takes place in May. My friend TC, who planned to run it with me last year but got injured, has also signed up. In the meantime, I'm planing to run the Long Beach Snowball 4 mile race in February and the Marcie Mazzola 5K in mid-April. I may also try to fit in a 10K race as a tuneup before the Half. I need to restart my long base training soon, so I'm hoping for some snow-free weekends this month.
I usually rest on Mondays to recover from the prior week's training. I considered doing a run today since I'm still out of the office. I ultimately decided to forgo this workout in favor of today's busy agenda.My only running related activity was snagging two pairs of compression shorts at Marshall's for about $10 each. It was a very good deal.
I've signed up for the RXR Long Island Half Marathon that takes place in May. My friend TC, who planned to run it with me last year but got injured, has also signed up. In the meantime, I'm planing to run the Long Beach Snowball 4 mile race in February and the Marcie Mazzola 5K in mid-April. I may also try to fit in a 10K race as a tuneup before the Half. I need to restart my long base training soon, so I'm hoping for some snow-free weekends this month.
Sunday, January 1, 2012
LIRRC 2012 Hangover Run: well done fun
Today's run (LIRRC Hangover Run): 5 miles
47:19 (9:28 pace)
Happy New Year! Last night went later than expected and I didn't get to sleep until after 12:30 AM. I did catch an hour's nap earlier, in an attempt to bank some needed sleep, but I don't think it did much good. Even so, I got up at 6:30 and tried to decide how to dress for this morning's fun run in Eisenhower Park. The NYC news station showed 44 degrees, while our local station showed 32.
I finally settled on a long sleeve base layer topped with a short sleeved jersey, along with my new CS running pants. It was a good choice but I may have been fine with only one layer on top. When Team Emerging Runner joins me on cold days, I can wear more layers to keep warm. I just hand off my jacket before the race begins. Today I was by myself, so the extra layer helped while I stood waiting for the start.
I have to hand it to the Long Island Road Runner's Club who put on today's event at Eisenhower Park. LIRRC does it all with a minimum of frills (no race shirts or pre-registration) but they charge very little to participate and they hold many races throughout the year. Today's Fun Run was a gift because the event was open to all. Post-run refreshments were served and not a penny was charged to participate.
It was friendly crowd who milled around near the start area and soon we were off on our 5 mile run. The LIRRC provides a timing clock but the tracking is up to the participants. No one wins this race but I'm sure the swiftest runners compete for bragging rights. The course is five times around a measured loop within the park. Every time you pass the timing clock at the start, you've finished another mile.
It was interesting to run this "Hangover" run. I didn't see too many sluggish runners nursing hangovers. It felt like a race. Since it wasn't actually a competition, I decided to run it a little faster than a recreational run at that distance, but not as fast as my 8K race pace.
It may have been last night's late bedtime, or the fact that I haven't taken a rest day since last Monday, but I couldn't generate a lot of speed. The first mile seemed to take a while and the clock showed 9:02 when I passed it. Miles 2 through 4 were run slower as I settled into a more comfortable pace. At the last mile I decided to step things up a little and passed a handful of runners before crossing the line at 47:19.
Even though I didn't have a hangover, it was a great head-clearing experience. Just think, I've got a perfect streak going this year, running every day and averaging 5 miles each run! Sadly, the streak will end tomorrow when I take a well needed rest.
Saturday, December 31, 2011
2011 running is done, now bring on the Hangover!
Today's run (street): 3.4 miles
It's the last day of the year and I had to get in one final run before the ball drops. Since I'm planning to participate in tomorrow's 5 mile Hangover Fun Run, I decided to keep my distance to about three miles. It's unseasonably warm for the end of December and the temperature was at 45° when I went out this morning.
I wasn't the only person looking to end the year with a run around my local streets. I encountered a couple of runners who I'd seen around the neighborhood plus plenty of people who were out walking their dogs. I didn't push the pace but it still felt challenging, even for such a short distance.
It should be fun to run around Eisenhower Park on New Year's day. Were I more adventurous, I'd consider heading into NYC tonight for the Emerald Nuts Midnight Run. That's a four mile race that's run every New Year's Eve. But since that race starts long past my bedtime, I think I'm far better off waiting for tomorrow morning.
It's the last day of the year and I had to get in one final run before the ball drops. Since I'm planning to participate in tomorrow's 5 mile Hangover Fun Run, I decided to keep my distance to about three miles. It's unseasonably warm for the end of December and the temperature was at 45° when I went out this morning.
I wasn't the only person looking to end the year with a run around my local streets. I encountered a couple of runners who I'd seen around the neighborhood plus plenty of people who were out walking their dogs. I didn't push the pace but it still felt challenging, even for such a short distance.
It should be fun to run around Eisenhower Park on New Year's day. Were I more adventurous, I'd consider heading into NYC tonight for the Emerald Nuts Midnight Run. That's a four mile race that's run every New Year's Eve. But since that race starts long past my bedtime, I think I'm far better off waiting for tomorrow morning.
Friday, December 30, 2011
Indoors at the outdoor stores
Today was a busy day that included visits to two of my favorite stores: EMS and REI. I was hoping to find some after-Christmas bargains in running and outdoor wear, but I wasn't compelled to buy. I did get a lightweight reflective vest to replace the tattered one that I've been using. The vest that I'd bought a few months ago at Paragon is a little too bulky for running, but I'm sure it will come in handy for some other use.My wife picked up a very nice Mountain Hardware sweater at REI at a great price. I also bought three GU gels that were on sale for $0.79 -- Peppermint Stick, Peanut Butter and Mandarin Orange. I hope those flavors taste as good as they sound when put to actual use.
I've decided I will participate in Sunday's LIRRC Hangover fun run. It's a five mile course on the grounds of Eisenhower Park, with no tracking chips. It could be fun to run a "race" without the pressure of the clock. I believe that the race is timed for those who want to know how they did, but no results are posted.
I did 40 minutes on the elliptical machine this morning and set the resistance higher than I usually do. It was a nice low impact workout that still generated quite a sweat. I'll go out for a few miles tomorrow to celebrate another great year of running. On Sunday the 2012 odometer will start!
Thursday, December 29, 2011
Cold and wind can't keep a winter runner down
Today's run (street): 4.5 miles
Conditions were dry, cold and windy this morning but that didn't dissuade me from going out for a run. I far prefer 25° plus wind chills over 80° with high humidity. The trick is to bundle up enough to make the first mile bearable, without becoming overheated by the third. I wore my new half-zip over a long sleeved tech shirt and my new CS running pants below. These pants do a very good job of blocking wind.
I wore my Saucony Mirages that felt 100% better than the Karhu Fast 2's that I wore on yesterday's run. The Mirage's low stack height and minimal ramp angle enable a natural mid-foot fall. This is very different from the Karhu's thick mid-sole that seems to get in the way of leg extension. It's as if the road is an inch higher when your foot hits the ground -- both jarring and disconcerting.
The chilly air was energizing and the wind at my back helped to propel me. Head-on, the wind felt uncomfortable, especially where my glasses touched my face. Fortunately my route didn't have too many roads that faced west so it wasn't really an issue. My strength had improved from yesterday and my run was mostly pleasant. I had enough strength coming up on my last mile to pick up the pace considerably.
After yesterday's tough going, I'd expected today's run to be better. It turned out to be a lot better and I was pleased with my performance overall. If the rain holds off tomorrow I may go for a trail run with a friend. If not, I may spend some quality time on the elliptical machine.
Conditions were dry, cold and windy this morning but that didn't dissuade me from going out for a run. I far prefer 25° plus wind chills over 80° with high humidity. The trick is to bundle up enough to make the first mile bearable, without becoming overheated by the third. I wore my new half-zip over a long sleeved tech shirt and my new CS running pants below. These pants do a very good job of blocking wind.
I wore my Saucony Mirages that felt 100% better than the Karhu Fast 2's that I wore on yesterday's run. The Mirage's low stack height and minimal ramp angle enable a natural mid-foot fall. This is very different from the Karhu's thick mid-sole that seems to get in the way of leg extension. It's as if the road is an inch higher when your foot hits the ground -- both jarring and disconcerting.
The chilly air was energizing and the wind at my back helped to propel me. Head-on, the wind felt uncomfortable, especially where my glasses touched my face. Fortunately my route didn't have too many roads that faced west so it wasn't really an issue. My strength had improved from yesterday and my run was mostly pleasant. I had enough strength coming up on my last mile to pick up the pace considerably.
After yesterday's tough going, I'd expected today's run to be better. It turned out to be a lot better and I was pleased with my performance overall. If the rain holds off tomorrow I may go for a trail run with a friend. If not, I may spend some quality time on the elliptical machine.
Wednesday, December 28, 2011
Stacking the deck the wrong way
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| Karhu Fast 2 - a contributing factor |
This morning's temperature was a mild 44°, but the winds from the west made it feel much colder. I decided to run with my new Alpine Design half-zip that I hoped would block wind. I was pleased that it did, although I would have been better off had I just worn a couple of shirt layers. I was sweating profusely by the end of my run.
I'd inadvertently stacked the deck against having a good run by choosing the Karhu Fast 2 running shoes that I'd relegated to elliptical duty a while back. When I did a quick run in the Karhu's the other day they'd felt okay, so I thought I'd give them another try.
Other factors in play were a depleted blood supply (from my doctor's visit yesterday) and a very large, calorie-laden meal at our friends last night. This included a Guinness stout and my system isn't used to alcohol. I've only had the equivalent of five beers in all of 2011.
My route was through the neighborhood and I didn't plan to run it fast. I figured 3+ miles would be an easy workout. By mile I realized it would be difficult to get through the entire run but I was determined to do it. The wind didn't help and I felt hot and very tired. The Karhu's high platform made it difficult to maintain a fluid stride.
By the time I'd finished, I was surprised by my level of exhaustion. I guess if I'd thought about it I would have chosen different gear and charted an even shorter route. But good runs usually follow bad ones, so I'll hope for better experiences throughout the week.
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