A recovery run on a recovery day

Today's run (street): 3.3 miles

I took today off to recover from the hectic weekend, but I spent most of the day working from home. That was partly by design and I was able to make progress on a few items that need to be completed before the end of the week. I was still able to spend some time with my family and get in a morning run that wasn't constrained by my usual morning schedule.

Yesterday's run was difficult due to the hot weather and the timing of my workout. Today's conditions were much more positive. Although it was hot at 8:00 AM, neither the heat not the humidity had reached unbearable levels. It was early and I was not weighed down by a big meal so I moved along much better. I wasn't sure where I was on pace and I chose to ignore my Garmin so I wouldn't feel compelled to push harder.

My route followed the perimeter of my neighborhood and I ran on the sidewalks along Jericho Turnpike and South Oyster Bay Road before turning east onto the service road. The sidewalks along these roads have broken sections, so I frequently needed to watch my step. On the positive side, I had more tree cover than when I continued through the main neighborhood.

I covered about the same distance as yesterday, but I beat Sunday's time by almost three minutes. It wasn't the easiest run, but I finished feeling strong. I need to get back to longer distances next weekend and my schedule should help me do that. In the meantime, I'm off to a decent mileage week with 3+ miles on my usual rest day.

Overdone for my run

Today's run (street): 3.3 miles

It's been quite a weekend and we bade farewell to our last guests around midday. I'd had no opportunity to run since Friday morning, so my calorie intake had far exceeded my burn rate. I was determined to get in a few miles today and finally made it out the door around 2:00 PM. With the high heat and humidity, I thought it might be tough to get moving. I had no idea how difficult it would be.

It's so easy to slip back into bad food habits during celebrations and I plead guilty to that. Prior to my run, I'd eaten a big lunch and two hours was clearly not enough time for proper digestion. I struggled as I made my way up the street. I felt like I was carrying ten pounds of extra weight.

I almost cut my run short after the first mile but decided to tough it out. I hoped I'd gain some strength as the run went on and to a degree, that happened. By the time I reached the second mile I knew I'd be able to complete my targeted 3 miles. But I still felt like I was carrying a lead-filled backpack. By the time I finished, I was fairly exhausted. I jumped into the pool after first checking my pockets.

It's now back to my healthy diet and proper portion control. I'm not sure it was a good idea to run on a day when the weather was so hot and my readiness was so low. I need to get back on track with my training, stating tomorrow. I'm out of the office Monday and I'm hoping to get in an out of cycle run. I just hope today's performance won't carry over to tomorrow.

This technique may have made me faster

Does back leg lift = faster running?

Today's run (street): 4.25 miles

I'm out of the office today and Monday and the weekend will be busy. We'll have a house full of people starting this afternoon and that will continue through Sunday. The major activity is on Saturday and the day will start early, so I'm probably going to need to skip tomorrow's run. I tried to make up for that by running a little extra distance today.

Conditions were pleasant when I left on my run around 7:00 AM. I tried to maintain a decent speed and thought about how my default pace has slowed over the last few years. I'd say, overall, that my speed has remained consistent. The difference is that my median pace seems to have slowed by about ten seconds since 2009. It could be that when I used the FR50 and 60 with a foot pod, my times were recorded more accurately (and faster) than with the FR210.

About halfway through today's run, I looked at my shadow and noticed I was running with a low degree of back leg lift. I've noticed that better runner's legs come up fairly high after toe-off and I suspect that helps their speed by reducing the amount of time their feet touch the ground. Inspired, I worked on bringing up my leg as I ran. I'm not sure if it made me run faster, but I did feel it in my hamstrings.

I'll look at my pacing across the timeline after I upload my data to Garmin Connect to see if my speed improved after making that change. I did finish with a decent overall pace, so perhaps it made a difference. It would be great if a small change like that could have made a measurable effect on my pace. It almost seems too easy. Then again, it did illustrate my need to do more core work.

Chillin' with my biggest fan

May the force be with you

Today's run (treadmill): 25 minutes

I decided to run on the treadmill this morning because I knew it would be humid and I wasn't too keen on gearing up for an outside run. In the past, a day like today would have been the reason to run outdoors. Things changed when we bought a stand up fan at Target and put it in front of the treadmill.

The treadmill itself has been a problem, with an ongoing issue with tread belt slippage. Although that's annoying, the machine comes in handy on days like today. I put the new fan on its highest setting, turned on the treadmill's small fans and started my run. Due to the slipping/jerking of the tread, I generally keep my speed at 6.5 MPH and below. I ran fairly slow today and set the grade to 2%, since elevation seems to minimize the slipping.

Although it was hot, I didn't really start to sweat until I'd covered a mile. In fact, the force of the air coming off the fan was almost too strong and I'd wished I'd chosen the middle speed. Fans are cheap and they can do so much to improve the indoor experience on hot days like today.

The treadmill repair guy is supposed to come next week and (hopefully) we'll get the tread issue resolved. In the meantime, we've been waiting months for parts for our elliptical. If you are thinking about getting a treadmill or an elliptical machine I would avoid buying anything made by Sole or BH Fitness.

My first July race (corporate approved)

A corporate 5K - what's not to love?



Today's run (street): 2.5 miles

Today was one of those automatic pilot runs where I got up, got changed and headed outside without thinking about the effort ahead. Unlike yesterday, I let my natural rhythm determine my pace and I paid the price with a run that took over a minute longer than Tuesday's (along the same route). I gave myself a break after yesterday's hard run and was glad at the end.

It's all well and good to run easy, but suddenly I have a new race on the calendar and I have to train for speed. My parent company is holding a 5K in the city on July 25th and I've signed up. This would be my first ever July race. Most importantly, it's an opportunity to run with my colleagues. Many of my work friends have signed up to do it and I'm looking forward to the event. It's has an evening start time (6:00 PM) and I'm a morning runner, but I'm hoping to make the best of it.

My $4 running phone decision

Tonight's dish: wet phone over rice

Today's run (street): 2.5 miles

After my pool screw up on Sunday, I got a tweet from a colleague, who suggested that I place my nearly drowned cellphone in rice. My daughter said that her teacher had done that and successfully restored her smartphone after an accidental bath. I figured, what the heck, I'll try it. I placed the phone in a small container and covered it with brown rice.

Last night I removed the phone from its rice bed and replaced the battery, but it didn't power up. That wasn't a big surprise. I expected that the lithium ion battery would have fully discharged after being held under water for a time. I plugged the phone into its charger and the Verizon screen came right up. I thought I might have lucked out, but immediately after the welcoming message, the screen said, "Use genuine battery. Power Off."

To be fair, the battery is genuine

Now I must decide whether to invest in a new battery in hopes of bringing this phone back to life. It looks like I can buy one for about $4 online (plus tax and shipping) but I'm not sure it's even worth doing that. There are still some drops of water trapped under the lens of the TFT that may interfere with the display. Also, the battery cover no longer stays in place and would need to be secured using a rubber band or something similar.

I'll make my way to the Verizon store at some point to get a new "running" phone. I ran without a phone this morning but felt okay about that, since I didn't stray too far from my home. Ironically, I looked to take off my SPIbelt when I got back, but realized I hadn't needed to wear it. I wish I'd remembered it as well last Sunday.

Involuntary phone slaughter

How not to clean your phone

Today's run (street): 5.25 miles

I thought my story for today's run would be how I covered 5.25 miles at a pace that handily beat my expectations. But it turned out that the real surprise was discovering I was still wearing my SPIbelt when I jumped into the pool following that run. I had carefully removed my Garmin and Road ID before hitting the water, but I'd forgotten about the SPIbelt and the contents within.

SPIbelt - definitely not waterproof

The great thing about the SPIbelt is that you literally forget that you have it on. I've discovered a number of times that I was still wearing it, even after returning my other running gear to storage. While in the pool, I'd re-checked the pockets of my running pants, thinking I might have forgotten to remove something. It occurred to me (too late) that I was still wearing my SPIbelt that contained my LG VX8300 "running" phone.

I noticed that my phone was vibrating in the SPIbelt pouch when I brought it to the surface. I'm not sure why it was vibrating, but I knew it wasn't good. I tossed the belt and phone on the deck and finished my swim.

I've kept that phone for almost eight years, using it primarily as a backup to my smartphone. It's been great to carry on runs because it's compact and light. I hope Verizon offers a similar model because I don't think this phone is coming back.

Hours after I pulled it out of the water, the phone is still not working. I'll give it a day to dry out and I'll try it again to see if it comes back to life. In the meantime, I'm happy that I was able to get out for a decent run on such a hot and humid morning. It may have cost me my phone, but perhaps it's time for a change. I did learn an important lesson that I won't soon forget: Look before you leap!

Bugs, sun, hiking and running

Mislead by the map, much more to the east

Yesterday's activity (Stillwell Woods hike): 2.2 miles
Today's run (street): 4.4 miles

Surprise! It's hot in July

Despite the popular idiom, it really is the heat (but the humidity doesn't help). People talk about the heat like it's some sort of unusual phenomenon, but every July it's just like this. Today's temperature should get close to 100° F, so I got outside relatively early. Even at 7:50 AM, the thermometer was edging towards 80°.

Yesterday was equally hot, so after a morning of working from home, my son and I headed over to Stillwell Woods for a hike. A midday hike on a hot summer's day may sound like torture, but we knew that the tree canopy would keep the sun off our heads. For the most part, that was true, but we didn't count on the clouds of bugs that we encountered as we moved deeper into woods.

Despite the heat, gnats and occasional hard climbs, we had a great time looking for the elusive Ewok Forest section on Stillwell. I used Endomondo to record our hike and I referred to its real-time map a few times to help locate our position. The simple graphics on the map led me to believe that we were further east into the woods than we really were, so we never reached our intended destination.

My son did a great job tracking our direction and, when were ready to go, his compass skills led us straight back to our stating point. We headed home and cooled off in the pool with my wife and daughter. Our serenity was interrupted when a town worker in a lift truck surprised us by swinging over the tree line to trim around some adjacent telephone lines. Surprise!

I took it very easy on this morning's run. I briefly considered turning off the GPS so that I wouldn't track my pace. I tend to be self-competitive when I know I'm being recorded and I didn't want to move too fast in increasingly warm conditions. I ended up recording it, but I didn't look at my time until the end.

I needed to keep reminding myself that pace didn't matter, and that this workout was just about maintenance miles on an extremely hot and humid morning. The run never felt hard but I was glad to end it. I'm pleased that I put in a few miles today and I'll look forward to some easier activities in the pool this afternoon. Before too long, the T-storms will be here to finally cool things off.

The holiday is over but the humidity remains

Today's run (street): 2.5 miles

The city is so quiet today it's almost like working on Saturday. Yesterday's holiday was short, but sweet. We had a nice 4th of July lunch and spent an active day outside, including a lot of pool time. I think all that fun, plus my surprisingly difficult treadmill run in the morning, has made me tired today. I'm not sure how I did it, but managed to get out for my run this morning.

The humidity at 4:00 AM was already insufferable and the breezes that pushed air from the south were not cooling. My legs felt heavy and I suspect that was due to lactic acid buildup from yesterday. I was able to maintain a steady stride but I knew I wasn't moving very quickly. I remember reading that high humidity will erode your pace measurably. I took comfort in that when I saw that my elapsed time was a full minute longer than usual.

I'm hoping this weekend's weather will be more conducive to running. The heat is fine but this humidity has got to stop. Of course it's great training weather for the Dirty Sock 10K that always seems to happen on a weekend when the dew point approaches 80. But it's a long time until that race. If conditions are hot and sunny on Saturday, I may head to the trails where the tree canopy provides some relief from the sun and the heat.

Sole treadmill slippage, once again

Today's run (treadmill): 40 minutes

Happy 4th of July. I keep forgetting that today is Wednesday because it feels so much like a Saturday. I'll feel differently tomorrow when I'm standing on the the train platform at 6:15 AM. But this morning I had the pleasure of sleeping in until that time.

The weather is alternating between sun and rain this morning. I'd hoped the skies would clear long enough for me to get outside for a run, but the rain was coming down too hard. Instead, I positioned the stand up fan that's in front of the treadmill and started my indoor run. I forgot to bring my iPad home from the office last night, so I didn't have the Virtually Active app to distract me. I had to make due with the scene out the window.

Our Sole F63 treadmill has been a disappointment in the two years since we bought it. We've replaced a lot of the components under warranty, but the labor costs have made this unit far less than a bargain. We are, once again, experiencing tread belt slippage and this is both disconcerting and borderline dangerous. Our low end Pro-Form treadmill gave us over a decade of trouble-free service. It's too bad that this highly rated Sole continues to experience chronic problems.

The slipping belt seemed to settle down after a few minutes of running, but it returned for short periods when I upped my speed. I ran about 40 minutes and was happy to come to the end. The AC and fan both helped against the high humidity, but it was still a soaking run. I'm glad to have completed a decent workout early enough to enjoy the rest of the holiday. The sun has returned, so today's outdoor activities will probably include a little time in the pool.

Malaise or maturity?

Today's run (street): 2.5 miles

I am definitely in a malaise when it comes to running, but that's okay. Since I started running on a regular basis, almost four years ago, I've worried about losing my core motivation. Every year I check in with myself in terms of interest and, so far, I've had no issues. My biggest concern has been that I'd tire of the activity and, ultimately, stop.

Lately I've become less energized by news of groundbreaking shoe technologies and I'm not scanning the web in search of interesting races that I could run this year. My gear site, Runner's Tech Review, has lain fallow, even though I've tested product in the last few months.

All this is true but, like I said, it's okay. That's because I still want to run. I expect to run and plan to run. I woke up this morning knowing I'd have a light schedule and an early departure that invited me to put off my workout. Despite that, I dragged myself outside at 3:55 AM to run my daily route. I paid attention to my stride, cadence and level of effort. I speculated on my overall pace and was slightly disappointed when I saw how long it took me to finish the run. But I was also pleased that I cared.

Tomorrow is the 4th of July and I get to spend the day with my family and enjoy a rare day off in the middle of the week. It's hot out, so I plan to get out early for my run. I won't think about it much until I'm out there but, once on the road, I'll be committed.

A friend of mine, who has run for decades, once told me, "Some day, you'll care much less about the gear and much more about the run." Runner's maturity? Maybe. However, that same friend recently got a Garmin 610 and won't stop talking about it.

Getting it done despite the heat

Today's run (street): 3.7 miles

A combination of hot weather and feeling a little ill delayed the start of today's run. We had friends over on Saturday and I got to bed pretty late. I woke up tired, with a dry throat and a queasy stomach and wondered if I was in shape to run. I had discussed my morning running plans with one of our friends last night (also a runner) and we both said we'd be going out early to beat the heat. I'm guessing that he actually did that.

I watched the temperature rise throughout the early morning and debated whether to skip my workout as I was already feeling marginal. I decided that an easy run would be better than nothing, so I got my act together and set out at 9:00 AM. Considering the way I felt and the extremely hot conditions, I did remarkably well through my first mile. I hoped to maintain that pace for the rest of my run.

I basically followed my weekday morning route and added a few additional sections. My original plan was to cover 3 miles, but I was .7 miles from home when I passed that distance. I continued my steady pace and made it home both tired and soggy, pleased that I went for it, instead of skipping my run.

Yesterday's distance got me to 80 miles for June, making that the forth consecutive month running 80 or more miles. My running average, prior to March, was only about 70 miles. I wasn't the only one running in the heat this weekend. FS was planning to do the Take Your Base 5 mile race in Coney Island and KWL did a remarkable job on his first triathlon, the NYRR Sprint. Both races were on Saturday. I'm looking forward to getting the scoop on both tomorrow!

Chia Surge provides "gritty" experience

Still waiting for my surge

Today's run (Bethpage State Park): 6.2 miles

I took an unscheduled rest day on Friday and hoped to make up some miles today. The weekend weather was supposed to be hot and humid, so I planned to get out early before temperatures got into the 80's. Unfortunately, I didn't get to Bethpage State Park until 8:00 AM, and the heat was already rising.

Prior to my run, I tried the last of the "test gels" that I'd recently purchased at REI. This brand was called Chia Surge and, according to its website (VITALYTE), "Chia Surge is the first gel to combine Whole Seed Chia and Palatinose for mile after mile energy and muscle fuel, with Beta Alanine and BCAA’s to buffer lactic acid and improve muscle performance."

That sounded pretty impressive and I had high hopes that it would help me through my planned 6.2 mile run this morning. The gel contains Chia, a seed that is featured as a natural source of energy in Christopher McDougall's book, "Born to Run." I had experimented with Chia seed after I'd read the book and found the energizing claims inconclusive.

If you think you'd be squeamish about putting a thick, sweet, but slightly chemical-tasting syrup in your mouth, you may want to avoid this product. That's because it gets worse when you feel the grittiness of hundreds of Chia seeds that crunch as you (involuntarily) chew them. I followed my ingestion of Chia Surge with a rigorous flossing session.

Still, I'd hoped that the gel would provide that promised surge that would get me through the heat and my challenging route along Bethpage's rolling bike trail. I began my run at the trail head and took note of my energy level. I felt a little below average, with heavy legs and low energy. There was no surging going on, at least at that point.

A look at my splits showed some interesting metrics. I'd covered mile one in 10:30 which, even for me, is slow. But something weird happened after that and my pace dropped to the low 9:00's for the next couple of miles. Was it a delayed reaction to the gel? Or did that easy first mile warm me up for the next two? If it was the former, I'd say that Chia Surge provides a little extra energy for a short time.

By mile four, the heat was getting to me and the running became more difficult. I'd filled my gel flask with water and used it strategically because it only held 4 ounces. I like that it fits nicely in the pocket of my Brooks running shorts. The route is out-and-back and I'd wished I turned around sooner at that point, but it was too late. I had to do my full six.

I struggled through the rest of the run and dreaded the last hill that took what was left of my energy. I definitely slowed down after mile three, but considering the heat and my low energy start, my overall pace wasn't terrible (10:17). I certainly felt like I got a good workout.

I can't say that Chia Surge helped or that it didn't. I was more impressed with the experience I had with both the Accell and the Chocolate #9 gels last week. It would be unfair to judge a product based on a single use, but it's unlikely that I'd try Chia Surge again. There are too many other options out there, and none of them require dental floss.

Central Park Fun Run

Fun Run start and finish spot

Yesterday's run (Central Park Fun Run): 1.6 miles

Yesterday afternoon my company's division held its summer holiday picnic in Central Park. I work with great people and it's a pleasure to spend time with them. The picnic is usually a low key affair and this year was no different. We order sandwiches, walk together to Central Park and settle in at a predetermined spot. The activities are optional, some play Frisbee or pickup football games and others enjoy relaxing in the shade. This year we brought back our "Fun Run/Walk" that we last did in 2009.

We had over twenty signed up for the run but (unfortunately) a few people needed to remain at the office resolving some business issues. This event was non-competitive and we took off together at a manageable pace. Our course followed the lower loop of the Park in a clockwise direction. Most cyclists and runners go counter-clockwise, but I wanted to start us off going downhill (and also wanted to avoid finishing uphill).

1.6 miles goes by fairly quickly, but the distance was perfect considering the heat and humidity. It is always fun to run with a group, especially this one. Before I knew it, we'd reached the top of the Mall and followed the path back to our starting point. A couple of people put down the hammer for the final third of a mile, but I was content to maintain my mid-9:00 pace until the end.

I'd brought Wet Ones wipes for people to "towel down" after they'd finished and I was glad that I did. We watched the rest of our colleagues come in, the runners and then the walkers. When all were accounted for we crossed the road and joined our division colleagues at the picnic spot. It was a perfect way to detach from the business and generate a little sweat, not far from the office. I wish we could do this every week!

Why do I walk so fast and run so slow?

Today's run (street): 2.5 miles

Yesterday morning I took a walk with a colleague to Central Park to scope out locations for our division Fun Run. She's a fast fitness walker, but I was able to keep up with little effort. I typically walk faster than anyone I know and I always have. It's easy for me and it probably has something to do with my long stride length. So, why then, am I such a mediocre runner?

Before I started running I used to think that I'd be fast, simply because I walk fast, but four years of history tell me that's not true. I sometimes wonder if there are things that I do when I walk that get lost in translation when I run. My stride length when running always seems short to me and I know my cadence is typically 8% less than the ideal of 180 steps per minute.

This morning I went out again on a cool morning run and moved along fine, but I barely cracked the 9:00 range for my pace. I know that if I'd put in more effort I could have improved by 30 seconds per mile, but not much more than that. It would be great if I could apply my walking speed to running, but I don't see an easy way to do that. And, no, I have no interest in race walking, whatsoever.

Back to the 4:00 AM thing

Today's run (street): 2.5 miles

I've been busy with post-vacation business and have not had a chance to post until now. Later this week my division will be holding its summer picnic in Central Park and I've organized a 1.6 mile non-competitive run/walk. I'm hoping we get a good crowd of participants like last time.

It was back to 4:00 AM running this morning. After so many hot and humid days, I was fortunate to have temperatures in the high-50's. These conditions were further helped by the cooling mist from lawn sprinklers along my way. I didn't break any speed records this morning, but I was proud of myself for getting up and out again at that early hour.

This may be my all-time PwDR*

A high mileage vacation week

Today's run (street): 3.25 miles

* Personal (weekly) Distance Record

I finished this vacation week with a short run that felt much harder than I expected it would be. Even with all the activities we've done over the last seven days, I've managed to cover 28 miles. Including my Central Park run on the 15th, I've run over 40 miles since my vacation started. I haven't done many long runs over these past ten days, but the frequency has been high, with only one rest day since the 14th.

Today's run started well. I took some different streets and enjoyed the sunny skies while I took in the sights of  my neighborhood. There were lots of walkers today and I counted at four other runners on the road. I'm not sure why, but the last mile took a lot more effort than the first two. I think the humidity just wore me down.

Surprisingly, I don't know the maximum number of miles I'd previously covered in a week, but I would guess it was about 25. I targeted 3 miles today but really hoped I'd feel strong enough to cover five and get to 30 miles for the week. I'm not sure why, but I just didn't have the energy so I stayed with my original plan. I was pretty beat when I finished, but happy with my weekly total.

Back to the office tomorrow, which means a return to 4:00 AM runs and shorter distances. Perhaps next Saturday I can get in another long base run and extend my streak of 80+ mile months to four.

Accel Gel gives protein a good name

More syrupy than gooey, but worth a try

Today's run (street): 5.5 miles

Compared with yesterday's weather, today is paradise. The sun is back, and the temperatures are moderate. The humidity is higher than I'd like, but completely bearable. I rested yesterday and was more than ready to get out for a run this morning.

I tested Chocolate #9 energy gel earlier in the week with good results. It seemed to deliver on its promise of preventing sugar highs or lows and I will definitely pick up a few more, next time I'm at REI. This morning I tried another brand called Accel Gel from Pacific Health Labs that claims to provide rapid energy to muscles using a (patented) formula with a 4:1 ratio of carbs to protein.

Almost everything I've read about effective energy supplements supports an ideal mixture of simple and complex carbs, along with amino acids and, occasionally, caffeine. Protein is usually relegated to post workout recovery, since it doesn't convert easily to glycogen. The Accel Gel website states that the protein in the mix is helpful for both endurance and muscle recovery.

I took an Accel Gel (vanilla flavor) about 15 minutes prior to my run, with water. The gel wasn't thick like GU. It felt and tasted more like sweetened vanilla extract syrup. Gels aren't intended to be consumed as snacks. If they were, I'm guessing few people would choose this brand. I'm not saying it was bad, but I didn't love the taste.  

Like the Chocolate #9 gel, this Accel Gel helped get me through the initial minutes of my run with good energy. I wondered whether this feeling would reverse itself later, after a few miles of depletion. I think there may be something to the endurance claim, because I didn't feel run down after 50 minutes of running in the sun, heat and humidity.

Running is as much about your head as your body, and today, my head felt a bit tired. Interestingly, my body was ready to work, and I managed to move along well despite feeling like I was pushing too hard. Was it the gel that kept me going? Hard to know. But I had a pleasant 5.5 mile run and, even with the humidity, I didn't come close to a bonk.

As with Chocolate #9, more testing of Accel Gel is required. However, I was pleased what I've experienced today. GU Roctane is still my go-to gel during races, but it's always nice to have other options.

Rest and celebration on a hot summer's day

It's been quite a week off between vacation, Father's Day, and my daughter's middle school graduation. On top of that, today is my daughter's 14th birthday, so the celebration continues. In between all that, I've already run 19 miles this week. That should help push me past 80 miles for the month.

This morning my daughter received an award for achievement at her school. The ceremony started at 8:00 AM so I decided to take a rest from running today. I have the whole weekend to get in more miles. It's brutally hot and very humid right now and I am hoping that conditions will be better by tomorrow. Most of today's activities will be held indoors, except for some fun and games by the pool.

BH Fitness elliptical parts are 75 days late!

Waiting for parts, 45 days and counting...

Today's run (treadmill): 3.1 miles (6% - 4% - 2% incline)

I just learned today that the parts to fix our BH Fitness elliptical machine will not be shipped for another 30 days. This is on top of the 45 days that we've waited since our local repair person diagnosed the problem. The X1 had some initial problems, but overall, it has been a good machine. Still, the elliptical wore out fast considering BH Fitness was sold to me as a "premium" brand. Of course the company that sold it to me was Fitness Showrooms, who never stood behind their product. 

We had a busy schedule today, so I did my run indoors on the treadmill. This treadmill, a Sole F63, has also had its share of problems. The belt slip that we'd experienced when we first used it has returned. We'd hoped that replacing the motor and the tread had fixed the problem. Perhaps it's time to think about a more heavy duty machine.

The temperature reached 100° today and, for some reason, I decided that it would be a good idea to run with a 6% incline for 15 minutes before dropping down to 4% for the next five. I decreased the incline and increased my speed intermittently until I finished the workout. We bought a stand up oscillating fan at Target today that I've positioned in front of the treadmill. I wish I had it this morning. Even with central air, the heat and humidity were the worst I've experienced this year.

Really nice and pockets too!

While at Target, I also picked a great pair of C9 running shorts (with two side pockets!) for less than $19. With a 9" inseam they'll be perfect for the trails.

Chocolate #9 seems to deliver

Today's run (street): 3.5 miles

It's going to be a hot and soggy day today, so I got out at 7:00 AM to try to beat the heat. Over the weekend we had stopped into REI, where I picked up some gels that I had not previously tried. REI offers one of the best selections of gels and performance foods I've seen and they usually offer deals as an incentive to try new items.

I tried one of the new gels, called Chocolate #9, before my run. According to the company website, this gel:

• is sweetened only with organic agave.
• contains no refined sugar or other HIGH glycemic index sweeteners.
• has been tested and certified as a “LOW” glycemic index (GI) item.
• reduces the negative effect of repetitive insulin “spiking” during sustained exercise.
• won’t cause a sugar high or a sugar low – bonk.
• is an excellent energy choice for endurance athletes.
• is suitable for most diabetics.
• is an excellent choice for those not wanting to eat refined sugar.
• is vegan, low fat and gluten free.
• contains no synthetics – no unpleasant aftertastes – tastes great.
• contains no “mystery” ingredients, colorings, or preservatives.
• is easy on the stomach.

The gel tasted fine and I felt stronger than usual as I set out on my run. It didn't translate into any great speed, but that wasn't a priority today. Despite the humidity, I didn't start to sweat until the second mile. My pace was easy but my form was good. I ran seven miles yesterday so today's 3+ miles seemed to go by fairly quickly.

I don't know how much credit I should give to this gel for providing me consistent energy throughout my run, but it certainly didn't hurt my performance. I'll try it again to see if the benefit is consistent or if today's experience was a fluke. For now, I'll give Chocolate #9 the benefit of the doubt.

An easy seven at Bethpage

Ongoing work near the Bethpage trail head

Today's run (Bethpage State Park): 7.3 miles

I finally made it back to Bethpage this morning to get in some distance without being confined by the borders of my neighborhood. Bethpage provides a paved trail that reaches as far south as Massapequa Preserve. The out and back is over 13 rolling miles and this provided a great practice course for the LI Half. There are some sections that involve crossing roads, but normally there is little traffic to consider.

It felt cool and the park was virtually empty when I arrived at 8:00 AM. I noticed that the construction fences were still up since the last time I'd run there. I still don't understand exactly what they're doing, but I'm curious to see how it turns out.

My plan was to run easy today. Despite the cool air, I could tell that it was going to be humid and I wasn't looking to set any records. I set off in a trot and soon the first hill was behind me. I'd brought a gel and a small bottle of water, but didn't use either on the run today. There was no point where it got so hard that I felt that I needed them. If I was pushing my speed, it would have been a different story.

The part of the Bethpage path that I always dread comes near the end, with two hills that can really test my stamina over the last 1.5 miles. Today I approached them like any other challenge on the route, keeping my stride short and my speed at a manageable level. I was soaked with sweat by the time I finished, but I still felt strong. It was the longest I'd run I'd done since the LI Half in May.

I'm hoping to cover over 20 miles this vacation week. That will help me reach my monthly target. I've run more than 80 miles in each of the last three months and I'm hoping to continue that for June. It's supposed to get very hot and VERY humid as the week goes on. That could curb the length of my runs unless I drag myself outside early and beat the heat.

Simulated and stimulated on the treadmill

View of the open road, via the guest room

Today's run (treadmill): 50 minutes

My daughter is graduating from middle school tonight and there's a lot happening today. Although the weather is clear and cool outside, I elected to do today's run on the treadmill. I did that mostly to save time, plus it gave me an opportunity to try running with my iPad using Visually Active while I listened to my favorite podcast.

The cool outside air didn't quite make it into the guestroom, and it wasn't long before I was really sweating. The podcast was entertaining but I quickly regretted the outside-the-ear headphones I'd chosen. Unfortunately these headphones didn't position the ear buds close enough to hear, unless I put the volume on my phone to the highest level. When the cord tugged at the headphones it changed the position of speaker, causing jarringly loud sound.

Still, most of the run it was fine and listenable. The ever-moving scene of the Pacific Northwest unfolding in front of me (simulation provided by Visually Active), helped alleviate the boredom of the treadmill. I noticed that Visually Active reuses much of its video on the longer runs. The 50 minute "run" was actually the same footage I'd seen on their shorter "runs", stitched together in 15 minute segments.

I didn't push my speed too much on this run, but I kept the incline at about 4% most of the time. It was a good workout and not too taxing, on what I usually consider my weekly rest day. The day's activities continue and I'm looking forward to seeing my daughter receive her diploma tonight. Maybe tomorrow I'll finally get that long run in at Bethpage.

Father's Day on the run

Nothing like a good run to start things off

Today's run (street): 4.3 miles

It's Father's Day and I am happy for a number of reasons. First, I'm getting to spend the day with my family doing the things we like to do together. That started yesterday when my son and I went to see the movie Prometheus. We'd waited a long time to for this movie to come out and although it didn't live up to expectations, we had fun dissecting the plot and debating the meaning of the film.

Today's activities revolve around the whole family. Before we got the day started, I went for a run around the neighborhood. The temperature and humidity are expected to rise as the week goes on, but this morning was cool and partly cloudy. I wore the Spiras for a change of pace and they felt good as I started up the road. The cool air was energizing, and there were a lot of neighbors outside who greeted me as I ran by.

I'd originally planned to cover about three miles easy, because I knew I had a big day ahead and I'll have plenty of time for longer runs this week. The run felt so good that I added some extra streets to my route that increased my total to 4.3 miles. As far as it being an easy run, I hit the accelerator at the two mile mark and that put my pace into normal training range.

I was pleased that this "easy" run turned out to be a better workout than expected. One of many reasons why this is a happy Father's Day weekend.