Running faster than the rain

Today's run (street): 4.4 miles

We're going to get a deluge of rain tonight, but you wouldn't have known that this morning when I started my run. The skies were clear, but that quickly changed to clouds. I was surprised to encounter stiff winds from the north and was glad that I'd worn long sleeves, despite the 51° temperature. My plan was to run easy and conditions seemed to support that.

The day after a long run, like Saturday's 9-miler, I like to do a recovery run at a slower pace. Ostensibly, this type of running helps repair muscle damage and depletes built up levels of lactic acid. It's easy to get myself outside for these runs because I like to be outdoors and I know that the workout won't be too taxing.

About a mile into the run, the sky began to darken. I picked up the pace because I wanted to get in at least four miles before it started to rain. Running faster was easier than I expected, and I quickly reached three miles before I felt the first raindrops. The rain was light and I hoped it would stay that way for the next ten minutes.

Fortunately, the weather held until I reached my house. The rain was nothing more than a steady drizzle by the time I reached my driveway. My timing was great. Not long after I got inside, I saw that it had really started to pour.  The upside of rushing through my run was that my overall pace was a minute faster than I'd planned.

Between yesterday and today, I covered almost 14 miles. Not quite what I had been covering in prior weeks, but a good return to base running after last week's race weekend. This upcoming weekend is my last opportunity to train for the LI Half. I got a note from a friend who'll be running that race with me on the 6th. He ran the Hook Mountain Half Marathon this morning in 1:55. I'm impressed with his time. I hope two weeks will provide him enough time to recover for the LI Half.

Empty bottle syndrome

Amphipod Hydroform: leaky top

Today's run (Bethpage State Park): 9.1 miles

This has been a tough week by any measure, and I'd hoped to address my sleep debt by getting eight full hours last night. I didn't quite make that, but I did manage seven. Even so, I still felt a little off this morning. I was glad this wasn't my half marathon weekend because it wouldn't have gone well.

My plan was to run 12 miles today. Over the past six weeks I've done base training at Bethpage on Saturdays, going from 7 to 11 miles by adding a mile every week. Last weekend I broke that cycle, because I was resting on Saturday for Sunday's 5K race. With only two weekends left to train for the LI Half, I knew I needed to go out for long run today. Sunday is likely to be a washout with heavy rains expected.

I had a late morning appointment so I tried to get out early, but I didn't quite succeed. I determined that I'd run out of time if I stuck to my original plan, so I cut my distance goal to 9 miles. I had bought some Gatorade G Series Prime Fuel, it's sort of like a gel in liquid form, and added it to the water in my Amphipod hand bottle. I wanted to test that combination for use during the half.

I dressed lightly for the low-50's temperatures, but I should have worn an even lighter top layer because it was HUMID.  Almost immediately after I started my run, I noticed that the hand bottle was leaking and sploshing red-tinted liquid all over my hand. I had wrapped a paper towel around the bottle for insulation and dryness but that quickly soaked through. I wasn't even a half mile into my run when I decided to dump some of the contents to minimize the spillage.

I wore my Brooks Adrenaline to help prevent further aggravation to the sole of my left foot. Prior to putting on my sock, I had rubbed some capzasin cream onto the area that has been giving me trouble. I don't think it did much to help, but it didn't hurt to try. By the time I finished mile one I knew that my foot wouldn't be my biggest problem on the run.

There were many runners, mostly in pairs or groups, along the trail today. Almost everyone greeted me as we passed. I had hoped that all my base running and recent speed focus would make today's run easier, but I really struggled throughout most of the way through. By the time I reached the steep incline leading over the Southern State, I was concerned about having the strength to complete the entire out-and-back.

I only went .75 miles into the Massepequa Preserve before turning back and facing the climb over the parkway from the other direction. Once I came down I knew I had less than 4 miles to go, but I knew the last two miles would be very difficult.

By the time I was ready to drink from my bottle I saw that there was nothing left to drink. This was a disappointment and the lack of hydration, combined with glycogen and electrolyte depletion, made me grateful that I didn't attempt the full 12 miles, as originally planned.

I ran the first half of today's run a minute per mile faster than the second half. The humidity didn't help an already tough situation. As I slogged through the last two hills, I kept visualizing the final downhill section that would lead me to my car. Nine miles this morning was far tougher than the eleven that I ran two weeks ago.

Due to the Amphipod's failure, I wasn't able to assess the effectiveness of the G Series Prime Fuel as a supplement to my water supply. Worse, I am now without a useable water bottle for the race. I hope to find something this week that I can test next weekend. I'm traveling next week so I'm not sure when I can do that. One more week to train and then it's time to run the LI Half once again. At least I've trained hard for it, so far.

An inspiring birthday present

My new inspiration board

Wednesday's run (treadmill): 15 minutes
Today's run (street): 2.5 miles

This has been quite a week, especially the last three days, and I'm truly thinking: TGIF. I was proud to receive a nice industry award on Wednesday night and my wife and kids came into the city for the event. That, combined with an all day meeting, made for a very long day. In anticipation of that, I limited my Wednesday morning workout to 15 minutes, so I could get some additional rest that morning.

Yesterday was my birthday and my wife surprised me when I got home, with a board displaying a selection of my race bibs from over the past three years. She included some finish line pictures as well. I'm going to put it up in the guest room next to the treadmill for inspiration. What a great present!

This morning I returned to the road and covered my usual route, taking about the same amount of time as I normally do. I didn't push myself too hard, but the run felt faster than the actual elapsed time. I plan to go out for 12 miles tomorrow so I was careful not to strain anything today. Two more weekends to train for the LI Half. This Saturday should be my longest run prior to that race. I'm hoping for clear skies and cool temps in the morning.

A lack of time but no lack of heat

Today's run (treadmill): 25 minutes

After all the rest and downtime that I got during last week's vacation, I've returned to an especially busy time at the office. All day off-sites and industry events will keep me busy throughout the week. That said, I wasn't even able to post yesterday, and I'm probably not going to be able to post again until Friday.

This morning I decided to do my workout indoors to save a little time. We've had a heatwave in the NY area and, after a few minutes on the treadmill, I was regretting my decision to stay inside. I didn't want to push too much since I'd run hard during Sunday's race, so I kept the pace moderate and ran solely for time.

I was glad I got a workout in today, as I may skip tomorrow due to a tough schedule. I'm looking forward to a weekend free of work frenzy. 12 miles is planned, I hope the heatwave will be gone by then.

Race report: 2012 Marcie Mazzola 5K

The big finish

Today's run (Marcie Mazzola 5K): 3.1 miles

26:48 (8:38 pace)

Once again, Team Emerging Runner headed out early on a Sunday morning (6:55 AM) for my fourth running of the Marcie Mazzola 5K. Although the race starts at 8:30, we like to get there before the crowds, because the parking lot gets filled quickly. We arrived to see things in full swing with dozens of volunteers dressed in the race's signature purple shirts. 

I got my race number and we settled in for an hour's wait until the start. I've participated in this race for the last four years and my wife and I recognize many of the people from prior years. This race attracts runners across the spectrum, from the very young, to those in their 80's. There are always lots of people from running clubs and corporate teams, but the total number of participants was still a manageable 440.

Colorful crowd prior to race start

We were concerned about the weather, because conditions were dark and cloudy when we left the house. The news stations were reporting light showers throughout the morning. By race time, things had brightened up and we lined up to the start under partly sunny skies. I chatted with the runner next to me while we waited. He asked me if my Hattori's (yep, decided to go with a reliable favorite) hurt my knees. I told him, with a mid-foot strike, that they are actually kinder to my knees than cushioned shoes.

Seconds after the horn, we turned onto Woodhull, which the race announcer described as being 5/8ths of a mile in distance. I ran it more aggressively than last year and expected my first mile split to be better than the 9:17 that was called out by the race volunteer. But it is a big long hill and last year I spent 9:35 covering the same distance. Once we crested, the road began its downward slope and I pushed hard to make up some time.

I ran well over the second mile and passed a good number of runners. I do believe all the long runs I've been doing are helping my speed. My 2 mile split was 17:30, which brought my overall pace down to 8:45 at that point, a half minute per mile improvement. With that progress and the feeling that I had sufficient energy to sustain my pace, I thought I was in for a PR-challenging run.

Once I crossed West Main Street and reached Prime Avenue that borders Heckscher Park, I knew I'd soon be challenged on the turnaround that leads to the final streets toward the finish line. About an eighth of a mile before the end sits a short steep hill that I always dread. I wanted to preserve whatever I had left for my final sprint, but I needed to spend precious energy getting past this hill.

Hard charge around the final dogleg

With no choice but to charge up the hill, I poured it on and hoped for the best. Seconds later I passed mile 3 and made my way up a less challenging hill, past the cheering crowds, where I saw my family waiting along the final dogleg leading to the finish chute. I had given it everything I had, running a 7:40 pace as I crossed the line.

Road ID - It wasn't for performance but I won!

We hung out after the race to watch the award ceremony and then waited for the results of the raffle. My kids always hold out hope of winning one of the prize baskets, but it didn't happen this year. There's a raffle just for the runners, and I was fortunate to win a gift certificate for a Road ID. Timing is everything, because I just got one a couple of weeks ago! But this one will be put to good use.

Long line for Mr. Softy

Like last year, the race organizers hired a Mr. Softy truck to hand out soft serve cones to race participants. It was a welcome treat again this year, and that one cone made its way through the entire Emerging Runner team.

It was another great Marcie Mazzola race, my second race of the year, and a good break from my weekend long runs. I would have liked to break 26 minutes and I thought I was on track to do that, but it didn't happen. Still, I improved on last year's time by 44 seconds - not too bad.

Tomorrow it's back to the office and next weekend I'm back to long base running. I'm happy with this morning's race and now it's all about the LI Half in May.

Waiting for the Marcie, once again

Last year's Marcie 5K, just before the big hill

My vacation is drawing to a close and the last item on my list is tomorrow's Marcie Mazzola Memorial Foundation 5K. It will be the my first race since February's Snowflake 4 miler. Given the extremely mild winter, it might have been nice to run a race in March. On the other hand, I've been able to use the time to train for the upcoming LI Half Marathon.

Prior to this week, most of the runs I've been doing have been more LSD than PDQ. The surprising result has been that long slow running has provided enhanced stamina that is helping my speed. After months of morning runs where breaking a 9:00 pace was a rarity, I've done it three times in the past week.

How will this affect my performance at tomorrow's race? I'm hoping that some hard running this week, followed by two days rest, will translate into a good run. The Marcie Mazzola 5K is a nice race and this will be the fourth time I run it (my first year the distance was 4 miles). The community feel, and the fact that it was my first race, makes it a sentimental favorite with Team Emerging Runner.

Hopefully the rain will have moved out by the 8:30 AM start and we'll have clear conditions for the race. Not much to do at this point but think about my strategy, gear, nutrition, hydration and shoes. All good distractions. Race report tomorrow.

Montauk tapering to the end

Montauk: The End

Yesterday's run (treadmill): 4 miles

Montauk is a beautiful and relaxing place, especially during the off season that is devoid of both crowds and intense sunlight. The East End has a vibrant running culture and I struck up a conversation last night with a local woman who'd noticed my LI Marathon running hat. She has run the LI Half a number of times and will again participate on May 6. We noticed lots of runners along the Montauk Highway and other local roads. I just wish these people would run against traffic!

With the gorgeous surroundings and long straight roads, it would have been fun to do a run by the ocean. But the weather was raw at 7:30 AM, with cold winds and threatening skies. I opted for the fitness center that had a nice selection of high quality Life Fitness machines. I hopped on a treadmill and set the speed to 6.6 MPH to start. The solid platform and wide tread encouraged me to pick up the pace and, by the 5 minute mark, I was up over 7 MPH. I felt great and decided to extend my run from 3 to 4 miles.

About halfway through my workout, two guys came in and got on elliptical machines. They didn't seem to familiar with the concept and I was amused to watch them struggle with the motion and controls. I would have helped, but it wasn't a practical option. Before long, I had reached half my planned distance.

I continued to increase my speed and finished the last couple of minutes in a sprint. The machine had a "cool down" button that dropped the speed in increments. It was a strong effort, not that far off from race pace, and a perfect way to finish my taper. I'm feeling ready for Sunday's race.

Getting high (up) in the Hamptons

Later that morning we headed to the Montauk Lighthouse and climbed the 137 steps up and down. It was a nice bonus workout and a wonderful view from the top.

Inclined to train with a treadmill taper

Sunny skies at the end of LI

Today's run (treadmill): 3.1 miles

We left for our trip today, but I got in a treadmill workout this morning. I debated the type of run I'd do, first thinking I'd focus on speed, but then realizing I'd pushed pretty hard yesterday. I ended up splitting the workout between an incline segment and a progressive speed run.

Sunday's 5K course begins with a hill challenge so I set the machine to a 6% incline and ran that for the first mile. I brought that down and upped the speed every couple of minutes and finished my run at a high 8:00 pace. Between the incline and the speed progression, I was pretty worn out by the end. I was pleased with the workout, one more to go before Sunday.

We're enjoying the early season sun in Montauk and I'm trying to figure out how I'll finish my taper. If there's a route by the water, I'm there.

My speed is back, and just in time

Today's run (street): 3.2 miles

After weeks of focus on distance, I've turned my attention more towards speed. Yesterday's weight exercises were a good first step that provided direct benefits this morning. I decided to run in my Hattori's today. Between the colder weather and testing out new shoes, I haven't been wearing the Hattori's much and I've missed them. When I set out for today's run, I once again appreciated their simplicity and fit

Sorry Meb, they're nice, but not for me

We had stopped by Famous Footwear yesterday morning to get my son some new shoes and I took the opportunity to try on a pair of Skechers Go Run's. I've been intrigued by these shoes since Meb Keflezighi committed to them and the good reviews from both Running Times and Runner's World. I don't really consider Skechers a serious brand for running shoes, but this model seemed different.

My impression of the Go Run's was primarily positive except for a raised part of the mid-sole that helps facilitate a mid-foot strike. I appreciated the spirit but not the execution. For some who are looking to transition to a more minimal shoe, the Go Run may be a nice option.

The Hattori's inspired me to move and I came through the first mile at around 8:50. I maintained that pace through the second mile and then shifted into race mode until the end. I finished the 5K+ run with an overall pace of 8:32. Throughout my run, I used rapid arm motion to regulate my leg turnover and that produced my fastest training run so far this year.

Today's run reinforced my training plan and I feel good about my preparation going into Sunday's race. A little more speed and some end-of-week rest should get me there.

Upper body ignorance is no longer bliss

Getting pumped

Today's workout (light upper body): 25 minutes

Mondays are typically my rest day and I had no intention of running this morning. I felt some energy and that inspired me to try a little upper body work. I've read many articles about the benefits of strength training, not only to improve running performance, but also for the way it helps maintain bone density. Many runners ignore their upper body thinking that it's all about their legs. But there has to be a reason why Usain Bolt has arms that would make most gym rats envious.

In terms of upper body development, I'm about as far opposite to Mr. Bolt as one can get. I'm not without muscle or (surprisingly) definition, but I have much room for improvement. That improvement did not come today, but it was a start. Instead of counting reps, I selected something distracting on the TV and did bicep curls with alternating arms (8 lb. each arm) for 10 minutes. I followed that with 10 minutes of reverse curls and finished with some isometric exercises.

It wasn't a lot of weight and my workout was hardly difficult, but I did break a sweat. After ignoring my arms and wrists for so long, I wasn't about to injure myself by over-training. If I can do this workout once a week, I'll bet I'll see some results, after a while. I know that arm speed relates directly to cadence, and if stronger arms will lead to more steps per minute, sign me up.

We'll be in Montauk for a few days and I'm hoping to get some runs in near the water. Fast running with an ocean view. Sounds good to me.

Recovery + speed, a good combination

Today's run (street): 3.7 miles

My biggest motivation to get outside the next day after a tough workout is that I know I'm in for an easy run. The word I use is recovery, although I'm not sure that's how other runners may define that term. For me, it's liberation from the stopwatch, an opportunity to proceed at a comfortable pace, so I can focus on the sights and sounds of my surroundings.

A funny thing about these recovery runs is that I often introduce a little speed play into the mix. The relaxation eventually becomes an energizing force. Today's run was like that. I dressed with more layers than I'd have chosen for a performance run and set off for a trip around the neighborhood. I took it easy and followed a different route than normal, running around the nearby middle school where a boisterous game of adult flag football was being played.

When I changed direction for the first time, I was hit by some fairly strong headwinds and was doubly glad I had dressed on the warmer side. Today is Easter so the streets were quiet, and I enjoyed the lack of cars on the road. There weren't many people outside either, so I had the sunny streets all to myself.

By the time I reached three miles, I was ready to turn to home and I followed a route that had a long, but moderate, incline. Once I cleared that section, I poured on the speed and completed the last half mile at a pace 20 seconds faster than my overall average. That last burst of speed put my time within the range of a training, rather than a slow recovery, run.

I finished the weekend after logging almost 15 miles (25 for the week) and added yet another mile to my longest run (so far) this year. I may do some intervals tomorrow, even though I usually take Monday as a rest day. I'll need to wrap up my taper for Sunday's 5K by Friday. Right now I'm in great shape for long runs, but I'm not sure my 5K speed is ready to tap.

Eleven miles at Bethpage, without fuel nor water

Today's run (Bethpage State Park): 11.2 miles

I had plans to run with my buddy Dave today, but he had a scheduling issue and needed to postpone. The plan was for Dave to accompany me on his bike while I ran. Last February, I wrote a post about Dave's racing nightmare when he suffered a heart attack during a 10 mile race. Since then he has responded well and has been cleared for runs in the 2-3 mile range. It shows that even if you suffer a heart attack, being otherwise fit will certainly accelerate your recovery.

The temperature was in the high 30's when I went out at at 8:30 AM, and I'd purposely under dressed knowing I'd be generating heat over my long run. I wasn't that uncomfortable, even at the beginning, and by mile two I was glad to be in running shorts.

I wore the Spiras thinking they would minimize the possibility of foot problems, but I detected the slight pain in my left foot that I'd assumed was specific to the Kinvara 3's. After a few miles the pain decreased and I thought I had it licked. Turned out it wasn't so simple. By the end my feet were very uncomfortable.

The only nutrition I took for the entirety of my run was a GU gel that I had prior to the start. I took along a GU Roctane for refueling later in the run, but I didn't feel as though I needed it. I also brought a water bottle but didn't take a sip during the run. I wasn't being macho by denying myself nutrition and hydration, I just wanted to test whether I needed it. Did my body use fat as an energy source after glycogen depletion?

After many weeks running the Bethpage bike trail, I've become familiar enough with the route that I know how far I've gone without looking at my Garmin. I also separate the course into stages, based on landmarks. That helps me psychologically, especially as I increase my distance each week. Today I ventured within a mile of the bottom of the trail, located in Massapequa Preserve. I may end up doing an end to end run next time.

On my way back I was happily surprised that my energy level never fell too far and when it dropped a little, I quickly rebounded. I saw many runners, walkers and cyclists today and one sap who was walking along the trail, smoking a cigarette. Why do something healthy like that and smoke?

I did experience a drop in energy with about 2 miles to go. I knew I was facing the toughest part of the route and resigned myself to the work. Running the penultimate hill was easier than I thought it would be, but the final hill was a bear. Still, I finished 11.2 miles feeling in better shape than I did when I ran 9 miles a few weeks ago.

I'm on vacation this week and next weekend is the Marcie Mazzola 5K (on Sunday). Due to that, I'll skip my base run as I taper. From now until then, speed will be my focus. I'm curious to see if all this base building will help me push the pace over a decidedly shorter distance.

The declining accuracy of my Garmin FR210

I'd add 3% just to be safe

Today's run (street): 2.53 miles (Gmaps measured)

I'm not sure why, but my Garmin FR 210 has been under-performing lately. It was especially bad this morning. I generally run the same route every day at 4:00 AM and, after careful measurement, I know that the distance is exactly 2.53 miles. The Garmin's margin of error is generally -3%, which means that it under-counts to that degree fairly consistently. Since it is consistant, I accept that variance and correct for it in my pace calculation.

It's no mystery why this happens. Looking at my run captured in Garmin Connect, I can see that the watch will vectorize corners and straighten out curves. This is due to the capture time between GPS signals (approximately one sample per second). If the signal was captured continuously, the course would be displayed accurately, with no corners cut, etc. When it's cloudy, the signal can get interrupted. When that happens, the watch interpolates the distance between signals as a straight line. Enough of those and your accuracy really suffers.

Lately my FR210 has been under-reporting by about 5% and this morning it came in at -7%. It was cloudy, but clear enough to see some stars. My run could only be described as slow, and with the under-counted distance, my watch recorded my pace as glacial. Correcting for the true distance, it was still the slowest 4:00 AM run in memory.

I'm puzzled as to why my Garmin's GPS has become less accurate of late. Perhaps it's just going through a bad spell. The GPS accuracy tends to be better when I run a mostly straight course like at Bethpage. I'll see how it does tomorrow.

Tedium reducing treadmill technique

Today's run (treadmill): 25 minutes

As unlikely as it sounds, I was looking forward to doing a run on the treadmill this morning. I usually break up my training week with an elliptical session on Thursday's, but our machine is down. Our treadmill, that had been down for the last nine days, was put back into service yesterday. At least we have one indoor option as we wait for the repair person to get the elliptical working again.

With a new motor and tread replacement, the treadmill felt like a brand new unit. While this model (Sole F63) isn't whisper quiet, the sound level was noticeably better than the last time I'd run on it. I'm assuming the repair person performed a calibration because I felt that my perceived effort matched the speed that was displayed.

I followed my usual treadmill routine, starting at a moderate pace and increasing the speed every couple of minutes. Speeding up the pace actually made it a better experience because it broke down the activity into two minute periods. Focusing on the intervals between speed increases helped reduce the tedium of the experience. The time went by quickly and before I knew it, I was done. As much as I liked today's workout, I'm planning to go back outside for tomorrow's run.

Of all my running shoes, these were the best

GTS-10: like chicken soup for the sole

Today's run (street): 2.5 miles

My feet have been bothering me lately and I'm not sure what to do about it. My wife suggested that my tendency to switch shoes, rather than sticking to one pair, may be causing the issues. She may be right. The question is which pair to use? I've struggled to find my perfect running shoe and I haven't been too successful. But is the act of trying different models undermining the process?

I've tried a lot of shoes in the three-plus years since I've been running. Most were fine, some awful and a few great. But the great shoes also had their flaws. My two pair of Brooks Adrenaline's have never disappointed (I retired the GTS-9's after 700 miles, still using the GTS-10's), but they are old school in design, with a high platform and ramp angle. I run with the GTS-10's for recovery or if I detect a knee problem. A few runs in them seems to correct any issue.

The original Kinvaras were my second great model. They felt like the perfect shoe from the first time I tried them on and maintained that feel, almost to the end. But something happened and my last few runs resulted in knee pain that coincided with last year's Half Marathon. I'm hoping the new Kinvara 3's are sufficiently improved to ward that off after I've covered a few hundred miles in them.

Surprisingly, the best shoes, day in and day out, have been my Saucony Hattori's, a shoe so minimal it lacks a mid sole. But they are incredibly runnable, comfortable and responsive. The downside is that the uppers are ripping after 300 miles. I can still wear them, but time is running out. My second pair of Hattori's, that should feel and perform identically, don't fit correctly on my left foot and I've given up on them after 67 miles. It makes me wary of getting a replacement pair for my good Hattori's.

Right now I'm really pleased with the Spira Stingers, but I am experiencing this foot pain. I really don't think it's coming from these shoes and I'll run with them exclusively until Sunday. If my foot problems improve, I'll credit the Spiras. If they don't, I'll do a few runs in the GTS-10's and hope for a quick recovery.

This passport will get you places

Oh the places you'll go...

Today's run (street): 2.5 miles

Over the weekend I purchased my 2012 Empire Passport that allows me entry into any one of dozens of state parks in New York. I was looking at the pamphlet that was attached to my receipt and read the listing of places on Long Island that honor this pass. Besides some of my favorite venues, like Bethpage and Belmont Lake State Parks, there are arboretums and botanical preserves like the nearby Planting Fields. At $65 per season, it's a bargain. I'll get my money's worth just from my visits to Bethpage, so everything else is a bonus.

It's been a while since I've done any trail running, but I'm on vacation next weekend and will take the opportunity to do some off road training. This morning I did my usual run after taking my weekly rest day on Monday. It was 35 degrees outside at 4 AM and that motivated me to move along briskly. Even with a slow start, I ended up pacing a bit faster than normal. The Kinvaras performed well, but I still felt slight pressure under my left foot. I'll try them again on Wednesday and see if there's any improvement.

Stingers, Kinvaras or Hattori's? A hard choice to make

Hard to argue with success

I'm less than two weeks away from running my fourth consecutive Marcie Mazzola race.  The first time I ran it was in 2009 when the distance was 4 miles. The course was shortened the next year to 5K to increase the number of participants. What didn't change was the big hill on Woodhull Road that makes up a good part of the first mile. After three races along that course, I'm actually looking forward to the hill challenge this year.

Once runners get past the big hill, the course reverts to a net negative elevation, providing some great opportunities to let loose on the downhills. I'm on the fence about which running shoes I'll use for this race, but I'm thinking it may be between my latest two pairs: the Spira Stinger XLT's and the Saucony Kinvara 3's.

I've done my last two long runs in the Spiras and they have performed exceedingly well. I was prepared to dismiss them as a gimmick when offered the opportunity to test them on Runner's Tech Review and I'm glad I stayed open minded. Make no mistake about this shoe - it's lightweight, comfortable, supportive and responsive.

The Kinvara 3's are also very nice. I loved my original Kinvaras but found the Kinvara 2's less appealing each time I tried them on. To be fair, I never ran in them, so I don't really know how they'd have performed. I do know that the Kinvara 3's feel more like the original and, with their 4mm ramp angle, suit my preference for a lower platform. I have had noticeable irritation in one foot when running in these shoes, but I suspect it's as much a foot issue as it is a shoe problem.

It's hard to determine which of these shoes would serve me better for a fast 5K. Perhaps I'll simply opt for door #3 and run with the venerable Hattori's. These shoes, despite over 300 miles on their thin soles, still deliver one of the best running experiences I've ever encountered.

Base training has its benefits and so does peppermint oil

Today's run (street): 4.8 miles

Happy feet guaranteed

One of the benefits of base training is that it redefines the scale of a challenging run. For instance, over the winter the average distance of my weekend runs dropped to about 3.75 miles. That meant that any run greater than four miles was an envelope pusher. It didn't mean that I couldn't run 6 miles or more, but it would have felt like a lot of work to do that.

My training plan has me covering one extra mile on my long weekend runs each week. I'm building up to a final base run of 12+ miles prior to the half marathon. Yesterday I ran 10 miles and today I covered 4.8. I went out with the intention of running between 3 and 4 but it felt so easy (I wasn't really pushing the pace) that I extended my route to almost five miles.

While these longer Saturday runs are making my Sunday recovery workouts feel easier, my feet have begun to protest. It's been a long while since I covered the equivalent of a half marathon over the period of a weekend. I've done just that over the past three weeks. Foot soaks with peppermint oil soap have helped a lot. I recommend it to anyone.

I'm feeling more prepared for the Half than I was last year. Eleven miles is on the schedule for next Saturday. Hope it doesn't rain again.

A cold and soggy 10 on the Bethpage bike trail

Rainy day run on the Bethpage bike trail

Today's run (Bethpage State Park): 10.1 miles

It's been a cold, dark, overcast and rainy Saturday. Not exactly ideal conditions for a long training run. I could have waited until later in the day, when it's supposed to clear up, but I just wanted to get it done. I've experienced some tiredness and a scratchy throat over the last couple of days but I refused to give into a cold. I figured that if I was going to ignore my symptoms, I'd might as well ignore the weather.

 My plan was to go out for ten miles and I accomplished that. It was raining when I arrived at Bethpage and fairly cold (38°). I dressed in a long sleeved jersey, but decided to forgo a rain jacket to minimize the chance of overheating. That was a good decision even though it was chilly at the start. Admission to the park starts again this weekend, so I opted to buy an Empire Passport rather than pay $8 every time I go to Bethpage. Plus I can use it at any other NY State park.

I filled my bottle with a Nuun electrolyte tab and brought along a GU gel to take at the halfway point when I sometimes start to fade. I wore the Spira Stinger XLT's and they felt good, but I noticed some irritation on the bottom of my left foot. I had blamed this pain on the new Kinvaras but now I'm convinced it's a problem with my foot.

My base training must be working because I felt good throughout most of my run. Taking the gel at 5 miles certainly helped, and it wasn't until I reached the end when I began to tire. A pack of young women from my town's high school were also on the trail and they passed me like I was standing still. Of course they hadn't covered the distance I'd run at that point. As if I could have kept up with them under any circumstance!

The last two big hills were tough and I was really glad to get past them. I covered my 10 miles as planned and I'm happy with my training progress. The rain left me soaked and my socks were soggy but I didn't let it interfere with today's goal. Tomorrow is a recovery day and I'm taking Monday off so I may skip my rest day and get in another workout. With two weeks until my next race, I guess I should start thinking about speed as well as distance.

The lessons that taught me commitment

Back in 2008, when I returned to running, I needed to view it with absolute commitment. 15 years prior to then, I was running regularly with a friend who was very passionate about the sport. At that time, my running was a novelty. I didn't really embrace it as a lifestyle. When my friend left NYC for a few weeks on business, I found every reason not to go out for my daily run. When she returned, I told her I was no longer a runner.

Like anything that's beneficial (but hard) full commitment is the key. But commitment is a slippery slope and my earlier efforts as a runner failed because I did not commit to the required discipline. I carried the lessons I learned from that earlier experience through my first weeks as a re-engaged runner:

• Run at your own pace, not other's
• Run only on clear roads or trails, it's far better than dodging pedestrians or traffic
• Cover only the distances you can handle
• Use the right gear, wear the right shoes
• Benchmark your progress
• In for a penny, in for a pound

It took me months to finally take one rest day every week, because I feared the slippery slope. After three and a half years of serious commitment, I know that every day I rest is merely a temporary respite from the work I'll be doing the next day. I'm currently experiencing some symptoms of a cold that has dragged me down a little. I chose to rest today instead of doing my morning run. Tomorrow I'll go out for 10 miles. Why? Because I'm committed.

The elliptical is damaged and the treadmill is down

Crack(ed) pipe on the X1 elliptical

Today's workout (elliptical): 25 minutes
I had great expectations for years of problem-free workouts when we took delivery of our Sole F63 treadmill two years ago. Our Pro-Form L18 treadmill had served us well for 13 years despite the daily pounding it received. The Sole is good unit, with a powerful motor, generous tread area, and some nice features. We did have some problems with belt slip, early on, and we needed to replace the console, but those issues got resolved under warranty.

With the impressive long term performance of the Pro-Form machine, I expected the Sole to do just as well. However, a few weeks ago, my wife and I noticed that the sound from the motor had become especially loud. A visit from the repairman revealed a number of problems with the unit, and he ordered replacement parts. The parts are still covered under warrenty, but not the labor. You can't have everything.

As we wait for the repair person to return next week, our only indoor option is to use the elliptical machine. This machine, a BH Fitness X1, has been a solid performer, despite some initial problems at the beginning. It was expensive, relative to other units in its class, but its build quality is better than what you might find at Dick's Sporting Goods.

As it happened, the elliptical machine has also joined the disabled list, having cracked one of the struts that connects the pedal assembly to the dynamic arm assembly. I've been able to restore functionality by tightly wrapping the pipe-end with duct tape, but the torque from the crack has cantered the foot bed a couple of degrees to the left. It's not that bad and the unit is still usable. We worried that the slight shift would lead to leg or knee issues, but neither my wife nor I have experienced anything like that.

Our treadmill repair person is an independent contractor and I'm hoping that he might be able to replace the elliptical's pedal assembly after repairing the treadmill. I guess these units wear out, I'm just surprised how little time it takes before that happens.

Hitting the streets with my Road ID



Sample Road ID wristband

 Today's run (street): 2.5 miles

Earlier this week I received my Road ID, a light wrist strap with a faceplate engraved with my name, address, contacts, blood type and other information. I had mentioned to my colleague, FS, that I run with an ID card tucked into my SPIbelt, but she strongly suggested that I wear something on my wrist or on my shoe. Her point was that EMT's will look for ID in those places first in an emergency. I thought that made great sense and finally ordered the bracelet. It took a discount offered through Active.com to get the process started, but  I did it!

The Road ID works well because it doesn't violate one of the the most important Emerging Runner commandments for gear, "Thou shalt not distract or irritate me on my run." It's an inexpensive item and should be standard gear for anyone who runs outside of their home.

Speaking of irritants and distractions, I gave the Kinvara 3's another chance this morning and the feel underfoot was better, but not perfect. As I ran along, it felt better, and this makes me think it's my foot, not the shoe. I'm still dealing with soreness from the long runs that I've been doing on weekends.

 I didn't have a lot of energy today and so I wasn't surprised to see that the Gamin had clocked me at 25 minutes for my 2.53 mile loop. I tried to move along but I just couldn't generate much speed. I did finish with an overall pace in the high 9:00's, so it wasn't all that bad. Tomorrow I'll go out again in the Spiras as a point of comparison with the Kinvaras for both speed and comfort.

Kinvara 3 discomfort - is it me or the shoe?

Today's run (street): 2.5 miles

Quit pokin' my plantar!

Winter returned to the New York area overnight and I stepped outside this morning into 30° temperatures. I wore the new Kinvara 3's to see how they'd feel after my feet had an opportunity to recover from a weekend of long running. I expected the new shoes to perform in a similar way to my original Kinvaras, and they did, but I also experienced some discomfort underfoot. Much to my chagrin, the mid-sole was poking noticeably against the sock liner on the lateral plantar fascia (top left side) of my foot.

I've had a similar issue with my second pair of Hattori's that cut in on the medial side, prompting me to retire them after only 70 miles. My other pair of Hattori's fits me perfectly after 300 miles of running. The problem with the Kinvaras could be more related to me than the shoes, and I'm hoping it isn't a design or fit problem. I went up 1/2 size on the Kinvaras because the Mirages feel slightly too snug in the toe-box, and I expected the same from the K3's.

Perhaps that sizing up created a vertical alignment issue that resulted in this issue. I'll run with the Kinvara 3's again tomorrow and, if the problem continues, I'll switch back to the Spiras for a few days. I really do like the Kinvara's design and by the end they did feel more comfortable. I just know that if the issue continues I'll probably end up passing them over for other, more comfortable, options.

Seeking out a wrap and a baffle

Clammy and sloshy hydration

I went over to City Sports at lunch today because my CS Insider dollars expire at the end of the week I didn't want to lose them. I had hoped to find a new hand bottle to use on my long runs, because my Amphipod Hydroform unit is falling short in too many ways. Although it has a hand strap, there's no insulation between this bottle and my hand. The heat from my hand quickly transfers to the bottle and melts the ice inside. Soon after that, my hand heats up the remaining liquid.

Besides this heat issue, I don't really like the feeling of the cold bottle against the palm of my hand when I run. It's uncomfortable, and the condensation makes the bottle feel clammy. As the bottle empties, the water sloshes around inside. This becomes annoying over a long run.

City Sports didn't have a large selection of handheld bottles today, so I pretty much struck out. If a bottle exists that has an insulating wrapper and a baffle inside (that prevents sloshing) I'm ready to buy. I ended up spending my Insider dollars on Nuun electrolyte tabs along with some GU Roctane gels. I have the necessary contents, I just need a better bottle to put them in.