Loathing this makes the treadmill more tolerable

Pretty sure I remember this happening before

Today's run (treadmill): 5.2 miles

Hey, has anyone notice that it snowed? Seriously, the news stations are treating this blizzard like the second coming of Sandy. For most people in the area, it was just a bunch of snow. But I do have sympathy for the thousands who lost their power last night. Sandy happened at the end of October when temperatures were generally in the low 40's. Freezing temps + no power = misery.

I was thrilled to see that we still had our power when I woke up this morning. The roads were covered in deep snow at 5:00 AM. My town supposedly received 18"-24" and I was glad that we'd chosen to let our landscaper plow the driveway, rather that go out in shifts every few hours to shovel. I actually enjoy the whole shoveling experience, but this seemed a more practical way to move that much snow.

The snowplows went to work around 7:00 AM and I decided that the streets were no place to be. I debated between the elliptical and the treadmill and chose the latter. Today's goal was five miles that I would run at a moderate pace. After a string of intense workouts, I wanted to ease up a bit while I still got some miles in. I wasn't running outside, but the view from the window was postcard pretty.

I have trouble hearing the TV when I'm on the treadmill so I usually watch the news. That's because it's more visual with lots of readable information on the screen. But today I just couldn't stand the repeating stories about the storm. Is it really that fascinating for people to hear that snow had fallen? Perhaps so. Instead of the news, I put on one of the commercial-free music channels provided by our cable company.

I started my run listening to really bad music. Most people like songs that connect them to positive experiences. For example, the music that was playing on a first date or during a fun event with friends will provide more meaning. Sometimes those songs are bad, but you love them anyway. The channel I chose was playing that whiny, tuneless rock from the 90's that is usually described as grunge. I dislike it, but I kept listening, because it helped distract my enmity for the treadmill.

It turned out to be a very good workout and I was glad that I picked a run over the elliptical. It looks like street conditions are not going to support safe running for the next few days so I'll remain inside. That being the case, I hope the TV news becomes more interesting. Or the music gets better.

Blizzard conditions outside and hard running inside

Ready or not, here it comes

Today's run (treadmill): 30 minutes

The snow is upon us and, as the local weather guy just said, "You ain't seen nothing yet." The wind is blowing and I'm worried about losing power. Despite all the contingency planning, I have little reason to believe LIPA and National Grid will be up to the task. I'm glad we have a generator that can power a hot plate and heater (plus TV, laptop, phone, and coffee machine) but I'm hoping we won't need to do that.

It wasn't snowing when I was ready to run this morning, but conditions had already turned unpleasant. The wind was building and there was intermittent rain. My wife did her daily treadmill workout and I followed her once she'd finished. Due to the weather, I had no intention of going into the city today. I was able to conduct a lot of business from the comfort of my home office/guest bedroom/fitness room.

I got right into my run, starting at a brisk pace and speeding up further as I got closer to the end. It's true that the more you run faster paces, the easier it is to maintain them. I don't think the treadmill display is close to accurate. A 9:30 pace feels super fast and a 9:00 pace feels like a sprint. Technically, I ran a 9:19 pace, but it felt harder than the 8:45 I ran outdoors a few days ago.

I may do a combination elliptical and treadmill workout tomorrow. If we don't have power, my only option will be the elliptical without display or resistance. I'm hoping that we'll get through this storm free of disruption to both power and running.

Severely concerned about my outdoor running

The quiet of my mid-afternoon train heading out from the city was replaced by the squeal of a dozen cellphones that had just received the same Severe Weather Alert. The message was terse: "Blizzard warning this area. Prepare. Avoid travel. Check media." After Sandy, Long Island does not kid around when it comes to severe weather events.

I decided to take a break this morning after considering either a run or an elliptical session.  I've been pushing myself rather hard of late and I thought a day's rest would be the most beneficial path. I just gave up my monthly LIRR pass in favor of individual tickets. That meant that I'm also forgoing my monthly metro card. So on the days I came into the office this week, I walked from Penn to midtown and back rather than paying for a ride. It's not a substitute for a workout, but it's a couple of miles at a fast walking pace.

I'm hoping the dire warnings about a blizzard are more hype than reality. It's not that I don't like snow, or shoveling. It's actually the opposite on both counts. But large amounts of snow interferes with outside running (How I wish I'd bought snowshoes last year) and it can bring LIPA to its knees. Of course we now have the generator in case we lose our power. Unfortunately I don't have a 15 amp extension cord that will reach the treadmill on the second floor.

Early morning run at a more reasonable hour

Today's run (treadmill): 25 minutes

Today has been an interesting day. It was my first time back in the office since last Wednesday and I was definitely in a different mode. I can't say that I miss the old schedule. Waking up at 3:30 every day is (hopefully) a thing of the past. I had so many great conversations today that I barely made a dent organizing my office materials. I'm sure I'll make much better progress tomorrow.

This morning's workout happened at a far more reasonable hour than normal. 5:00 AM is early for many, but it allowed me almost 90 minutes more sleep than I'd usually get. Once again, I hit the treadmill hard, starting at a speed that I usually wouldn't reach until I'm five minutes to the end of the workout. I've found that when I'm consistently running faster paces I establish a new benchmark for my normal speed. Somehow, over time, I always end up reverting back to my equilibrium pace.

Still, today was another great run and I'm not sure if it has more to do with a renewed focus on speed or simply getting more rest. It's probably a little of both. I'll probably do another treadmill run tomorrow (or an elliptical session) and get outside for Friday's workout. That's contingent on whether we get the 6"-12" of snow that's predicted to fall prior to the weekend.

Fast paced run despite a Bethpage lockout

Snowed out again at Bethpage

Today's run (street): 3.4 miles

I had a great run today, but it wasn't the one I had planned. I headed out early to Bethpage to run the bike trail and to take on some hills. When I arrived, I saw that the drive leading into the park was locked and gated. I thought at first to drive to Haypath Road and park where the Greenbelt trail continues north. Along the way I noticed that the bike path had a lot of snow, so I headed back home.

My neighborhood roads had some icy patches this morning. I'd initially dismissed the idea of running in my neighborhood, but when I returned from Bethpage I saw that the streets looked much clearer. I figured that since I was already dressed for an outdoor run, I'd be better off outside than on the treadmill. After minutes of standing out in the cold, my Garmin acquired its signal and I was finally off.

Today's plan was to run hard, and that's what I did. There was still residual snow on the far right and left sides of the streets, but I felt that I had enough room to maneuver to maintain safety. Traffic was sparse, so I was able to focus on the effort at hand. For the longest time, I've been running at what I call "equilibrium" pace. That's the speed I go when I just tune out and run, usually between 9:30-9:55 per mile.

The speed and effort curves crossed to the left of normal today and I came through the first mile in the 8:30. I didn't record a single split above 9:00. Following my 8:30, my timing went 8:59, 8:58 and 8:26 (for the partial). My overall pace was 8:45/mile, making it my fastest training run in ten months. My heart rate stayed exactly where I wanted it, topping out about 5 BPM below max.

The shorter distance prevented today's harder effort from causing me undue fatigue. In fact I've felt more energized than usual since the run. The challenge will be to maintain that level of focus going forward, at least until race day. Not every run needs to be speedy, but that will be my bias between now and the 23rd.

Preparing to run the Snowflake

Even though I've been away from the office since Thursday, this has probably been the busiest week I've had this year. I'm not complaining, but my plans to run today needed to be postponed. I was planning to go into the office tomorrow, but that's also going to have to wait a day.

I may head to Bethpage on Tuesday morning to enjoy the peaceful experience of running without the weekend crowds. I am definitely in the mood to take on some hills and push the pace. Even though the Snowflake Race will happen on the pancake-flat streets on Long Beach, I've found hill training to be a great way to improve my speed.

My friend Steve, who has run this race with me the last two years, won't be able to join me this year. He has two reasons, one good and one bad: paternity leave (good), knee injury (bad). I'm anticipating a very cold morning on race day and a very big crowd at the starting line. I have done pretty well at this race and, last year, I achieved a 4 mile PR. I don't know about this year, but I plan to be competitive. I may be busy, but not too busy to get out and start training tomorrow. 

Icy roads lead to double fun

So many running shoes, few compelling choices

Today's workout: treadmill (30 minutes), elliptical (20 minutes) 

My plans of participating in a GLIRC group run this morning were dashed when I woke to see more than an inch of snow on the ground. Normally I would have put on trail shoes and dealt with it, but the wind-chill temperature was 17 degrees and the road surfaces were icy. I didn't want to run on unfamiliar roads under those conditions, so I chose to stay inside for my run.

The elliptical provides another good option for indoor workouts. The AC adapter arrived yesterday so my wife used the elliptical this morning while I ran on the treadmill. We both went for about 30 minutes and when she finished, I hopped on the elliptical. I'd pushed hard from the start on the treadmill and increased my speed to the point where I was running at race pace by the end.

As soon as I finished, I quickly switched to the elliptical to keep my heart rate from dropping too low. I put the resistance at 40% and tried to get into a fluid rhythm. The built-in fan did a surprisingly good job of cooling my face and the elliptical, while bare bones in terms of features, provided a very good challenge. My wife said the same about her session.

Ravenous Lite

Later in the day we ran some errands, including a stop at one of the large discount shoe places in the area. My wife needed to exchange some winter boots, so while she and my daughter took care of that, my son and I looked at running shoes. There wasn't much that interested me, but I did try on a pair of Columbia Ravenous Lite trail shoes that were priced at $60. They were really nice. Very minimal for trail runners. But I couldn't justify buying them, with plenty of miles left on my Helly Hansen Trail Lizards.

After my last couple of runs, I feel like I'm heading in the right direction in terms of performance. That's good because I need to get ready to race. I saw on the GLIRC events list that Long Beach is planning to do the Snowflake 4 mile run on February 23rd. After the devastating damage from Sandy that wiped out the boardwalk, I expected this event to be canceled. I'll be there to run one of my favorite races and support the people who organize this event.

A small step towards social running

Trying out the social thing

Today's run (treadmill): 4.1 miles

After spending two long days practically connected to my laptop, I'm happy that the weekend is finally here. I am extremely grateful for all the good wishes I've received over the past few days and the many ideas presented by colleagues. The temptation to re-explore the working world is great, but I've also liked the extra 90 minutes of sleep I've the last two mornings. 

I've decided to consider participating in running club activities, starting with an event that is happening this weekend. I'm curious to see if a release from daily work stress will reverse my tendency towards social introversion. I already have plans to run with some friends who I haven't been able to see because of my tight schedule. The prospect of doing this more is appealing. 

This morning, both of my kids did elliptical sessions while my wife did her daily treadmill run. I followed her on the treadmill today, rather than brave the 19° temperature outside. It's going to feel like 17° with wind chill tomorrow morning, so I'll just have to deal with it. I was proud of my kids for doing their workouts and I hope they stick with the program.

I still haven't used the new elliptical yet, because I've been waiting for the AC adapter to arrive. The unit will work without power, but I need the console to control resistance and display data. I am looking forward to using the machine and getting the upper body exercise that I can't get from running.

A big change provides more time to run

If it's all the same, I'd prefer a Garmin 610

Yesterday's run (treadmill): 3.1 miles
Today's run (street): 3.4 miles

After 20 years with my company, I am about to take early retirement. While I'll miss all my office friends, I'm excited to be in a position to retire while I'm still in my prime. My big decision now is what to do next. I can do something completely different, or stay in familiar territory. I'm in no rush to decide. Besides having more time to spend with my wife and kids, I'll be able to run longer distances on weekday mornings. No more train schedules to meet.

Yesterday morning, the winds were still blowing at speeds over 25 MPH. I decided to stay indoors and did a progressive speed run on the treadmill. Today, despite the cold, I got outside and ran around the neighborhood. It may have been the lack of work stress that pushed me along today, or the fact that I had to be home in time for a business call, but I achieved my fastest overall pace in two months.

I've been overwhelmed with correspondence and calls related to this change, so it hasn't exactly been relaxing. But it has been energizing. Perhaps I'll restart my Runner's Tech Review blog now that I'll (possibly) have more time. I'm going to need a new pair of running shoes soon. Brooks, Saucony, New Balance, are you listening?

The elliptical is here, but the power is still to come

Today's run (treadmill): 25 minutes

Today has been an interesting day and I'll leave it at that for now. Over the next few days I'll have some extra time, and I'm planning to get in some long morning runs. I'm really looking forward to that. The treadmill has began to lose its appeal, so I've decided to get outside as much as I can over the next few weeks.

Our elliptical arrived yesterday. It bears an uncanny resemblance to the old X1 unit, but it's cheaper and not of the same quality. The console requires an AC adapter that we'll need to order separately. Otherwise we'll have to keep feeding it D batteries. I'll be glad to have the elliptical option on windy, cold or rainy mornings. In the meantime, I just want to get outside and run.

What's your running shoe's medical history?

 

Today's run (treadmill): 25 minutes

When you go to a medical office for the first time, they usually present you with a clipboard loaded with forms that you have to fill out before you can see the doctor. Among those forms is a checklist for your family medical history. It makes sense since the best way to predict future health problems is to know your areas of risk. I'm applying the same concept in assessing the useful life of my main pair of running shoes.

I've always been skeptical about the commonly-held view that trainers should be replaced between 300 and 500 miles. Just as people may carry greater risk for certain illnesses, some shoes and brands seem predisposed to wear out sooner than others. My first pair of running shoes were some Nike Foot Locker specials that only lasted about 400 miles. But I ran in a pair of Brooks Adrenalines for 700 miles before I retired them.

People tell me that they notice when their mid-soles have worn out after a few months. I think it's all in their head. Unless you are a large person, it's unlikely that you would significantly compress EVA enough to matter. I've come to believe that it's the out-sole that determines the life of a shoe. When I've needed to replace a pair, it's usually because the wear pattern on the bottom has caused a change in my foot strike.

Of all the running shoes I've owned, the pair I've liked the most were the original Saucony Kinvaras. Unfortunately I loved them past the point where their out-sole could provide me a stable platform and I ended up with a knee problem. After 466 miles, I took them out of the rotation. I'm currently running in the Kinvara 3's, a great shoe as well, but I've reached 436 miles with them. That's only 30 miles less than what I got out of the first Kinvaras.

Saucony's new Virrata looks interesting

So far, I've experienced no knee issues when running in the 3's, but the wear patterns are starting to show. Should I be proactive and replace the 3's in case they go from good to bad in the next 30 miles? Or should I put faith in the idea that Saucony may have engineered a more robust out-sole in the two generations since the first Kinvara? I'm on the fence about it, but it doesn't take much to get me back into shoe-buying mode.

10 degree running is still better than the treadmill

Today's run (street): 4.6 miles

It was important to me to get outside for my run this morning. The weather had kept me indoors since last Sunday, including yesterday's treadmill session. I always feel a little cheated when I miss the opportunity to run outdoors on a weekend day. I switched on News 12 while I got my running gear organized and the temperature at the bottom of the screen showed 10°. I grabbed a few extra layers and got ready to go outside.

Despite the cold, the skies were sunny and that made it extra frustrating when it took over five minutes for my Garmin to acquire a signal. The roads were much clearer than yesterday and, once on the street, I settled into a comfortable pace. The first half mile is a gentle uphill slope and I was dealing with headwinds for most of that section. The chilly wind made my eyes water and it was uncomfortable where my glasses touched my face.

Once I made a change in direction, the sun (minus wind) made it more tolerable. I didn't push too hard because my layers were keeping me comfortable. I targeted four miles for my run and set a route that would get me to that distance. Around the forty minute mark I saw that my performance was tracking below target, so I stepped it up a little. 

After yesterday's hard effort I didn't care all that much about running fast today, but I was still a little disappointed with my time. Despite the high treadmill frequency this week, I managed to cover my distance goals, including nine miles this weekend. The weather is supposed to get warmer next week so I'm hoping to get out at least once in the morning. The elliptical should be arriving soon, so I'll finally have a cross-training option for my morning workouts.

Glittery roads lead to an indoor challenge

From sparkly to sludgy

Today's workout (treadmill speed and elevation run): 50 minutes

The snow began falling last night when I left the office and it had coated the streets and lawns of my neighborhood by the time I got home. The reflections from the streetlamp revealed ice in the mix, prompting my daughter to compare it to glitter poured all over the road. By morning, that beautiful scene had changed to a dangerous combination of dirt and ice and my only choice would be an indoor workout.

The freezing cold has made outdoor running hard over the past week and I've grown tired of the treadmill. I wished we'd already received our new elliptical because it would have been the perfect workout for this cold morning. With no other options, I headed to the treadmill with some new ideas about the run.

Since it was the weekend, I had more time for my workout. I decided to focus the first half of my run on elevation and the second half on speed. I started with 1% elevation and increased that every few minutes until I hit 4%. I maintained the same speed throughout these elevation increases and watched my heart rate climb toward zone 4. At the 15 minute mark I began stepping down the elevation. At 25 minutes I was down to 1% and soon leveled off while blipping up my speed.

It was tough to get through the first 25 minutes with both the elevation and the indoor heat. I began to feel a second wave of energy around the 30 minute mark and wondered if it was induced by ketosis. I took full advantage and increased my speed periodically until my heart rate reached my target. I maintained that pace through the remainder of the run.

It was a really tough workout, far more challenging than my usual treadmill session. I was pleased with today's effort and glad that the speed and elevation workout had distracted me from the tedium  of the treadmill. Tomorrow I hope to be back on the road or trail. I'd like to cover enough miles to reach my weekly goal.

Even with this freezing weather, my friend KWL is planning to run his first half marathon tomorrow morning in Central Park. I'm wishing him the best, and I know that he'll do well. I'll be thinking of him and my friend FS (who will do this Half or a different run) while we all go out in the 18 degree temperatures. Why do we do it? That's probably a good subject for a future post.

The best $20 you'll spend on winter running gear

Train station salvation

Today's run (treadmill): 25 minutes

One of the greatest inventions of the 20th century happened in 1994: the creation of 180s™ ear warmers. Yes, I know some people would say that the Internet, the airplane and antibiotics have provided more social benefits, but I think those inventions have just had better marketing. The morning weather around New York has been hovering in the low teens most of this week. My 180s have helped me a heck of a lot more than anything coming out of Silicon Valley. These ear warmers make a huge difference when the chilling winds blow across the train platform.

With the temperature at 14° degrees this morning, I had no intention of running outdoors. Instead, I slogged my way through another treadmill run. Although I pushed a little less today, the workout seemed harder than yesterday's.  The guestroom, where we keep the treadmill, can get warm on days like this. Although it does a great job of cooling me off in summer, I haven't been running the big fan this winter. The air is very dry right now and having it forcefully blown into my face seems worse than dealing with sweat-producing heat.

The cold will continue this weekend and I'm going to have to deal with morning temperatures in the teens. I hope that I can choose the right amount of layers to keep me comfortable without making me sweat too much. I have some decent over-the-ears running hats, but on cold mornings (like today) I'll be adding my 180s to my gear list.

With running, there is no free will

Repeat forever

Today's run (treadmill): 26 minutes

Despite the concept of free will, most people find themselves following a daily routine. You might think it's just you, but it's not. Back in the days when I lived in the city, I was always amused to see the same people, on the same streets, around the same time, every day. Whether or not you take comfort in maintaining habitual routines, or bristle at the thought that you are a pre-programmed genetic robot, there can be an upside to all these patterns.

A good example is a daily workout. I am constantly amazed to find myself dressed and running before 4:00 AM most weekdays. The routine takes precedence over most other forces. If I wake up feeling ill or fatigued, I'll switch to rest mode. But that doesn't happen very often.

I've been running on the treadmill most weekday mornings. Every time I do, I find it hard to believe that I can make it through my allotted run time. Time seems to go by very slowly and, when I'm only five minutes in, my targeted finish seems awfully far away. The thing that saves me is the routine of these workouts and knowing that eventually I'll come to the end. That was the case this morning. Just like yesterday, the day before, and hundreds of time before that, I completed my time. Hitting the stop button is a habit I'll never want to quit.

Running clothes can have other lives

Today's run (treadmill): 25 minutes

Once upon a time, I would run outdoors in the coldest of weather, every day of the week. If the temperature was below 20 degrees, I'd add extra layers and (perhaps) a balaclava to protect my face. These days, I'm more apt to choose the treadmill for weekday runs. Weekends are a different story. I can go out a little later and spend more time preparing for the cold. I'll still run outdoors even with temperature reaches the low 20's, but I'm not sure about anything colder than that.

The thermometer on my car's display showed 10 degrees as I made my way to the train station this morning. New York City is barely warmer than that. Knowing that I'd need to endure the near-zero temperatures as I stood on the platform, (wind-chills were in the single digits) I turned to my running clothes for help.

A nice thing about running gear is that can be both lightweight and warm (or cold) depending on circumstance. This morning I substituted my usual cotton tee shirt for a long sleeve compression jersey to use as a base layer. I wore a pair of Wrightsock Coolmesh socks that are snug fitting under regular dress socks. I also wore my ASICs Serpent running windbreaker, that is surprisingly warm, between my shirt and suit jacket.

I was perfectly comfortable as I waited the eight minutes for the train to arrive, helped along by my heavy wool coat, scarf and earmuffs. The socks, base layer and jacket really did make a difference and I appreciated the fact that they added no bulk whatsoever. As I ran on the treadmill this morning in shorts and a light shirt, I dreaded the cold I'd soon be facing. Thanks to my running clothes, it all worked out just fine.

Going cheap on an elliptical (here's why)

ProForm CE 6.0. User not included

Most people will agree with the expression, "You get what you pay for", based on their own personal experience. Most of the time, I'd agree. Expensive items tend to last longer than cheaply made versions. This is theoretically due to their higher level of quality. Our experience purchasing and using a higher end elliptical machine made us rethink the direct correlation between cost and satisfaction.

Four years ago, we purchased a BH Fitness X1 elliptical machine at Fitness Showrooms in Huntington, NY. The machine was compact, had heart rate sensors on the arm poles and seemed to built to last. I've written plenty about our troubles with both the machine and the company that sold it to us, so I won't repeat them here. After three years of moderate use and almost a year of non-use due to broken parts, we trashed the expensive "quality" unit and bought a cheaper replacement.

Sunday afternoon we went to Sports Authority and bought a ProForm CE 6.0 elliptical for about one third the price we paid for the X1 in 2009. The unit was on sale and we had a $50 coupon. Pro-Form is not a premium brand, but but we managed to get over ten years of daily use out of our LT treadmill. The elliptical unit we bought was the 2012 6.0. Even though the newer 7.0 unit was priced the same, we thought the older model seemed sturdier and more stable.

I'm looking forward to (once again) having a cross-training option for my daily workouts. If we only get three years out of the CE 6.0 I'll be less annoyed than I was with the expensive BH Fitness X1. Ironically, the best reason for buying at Sports Authority over a specialty store like Fitness Showrooms is that I have more confidence that SA will stand behind what they've sold.

Machine made speed run

 

Today's run (treadmill speed run): 3.2 miles

The weather report this morning confirmed my decision to keep my workout indoors. The wind chill would bring temperatures down to the low 20's and the local track has plenty of wind. While I got ready to run I debated the level of intensity that I'd put to the task. I had looked up treadmill intervals online and considered doing that, but I settled on a more moderate speed session.

The online workout specified a brief warmup followed by five minutes at 7.1 MPH, the next five at 7.3 and then a .2 MPH step up every three minutes until you reached the 20 minute mark. Though short in duration, it was a bit more than I was willing to take on today. I decided to start at 6.1 and blip up my speed every few minutes until I was running in the low 7's. If the treadmill's display was accurate, I ended up averaging under a nine minute pace, despite starting out at 9:50.

I find treadmill running harder than street running, yet I tend to push myself harder on the treadmill. I suspect it has to do with the shorter stride that probably increases my cadence. A treadmill speed workout is a good start towards re-honing my performance edge, but I really do need to get back to the track. Still, with temperatures heading toward zero, you won't see me there this week.

Ready to fight the slowdown

Command performance tomorrow?

Today's run (street). 5.3 miles

Today's workout was typical for a Sunday run, although I did follow an untypical route. In an effort to break out of the neighborhood, I crossed Rt. 25 and did my run along Jericho Turnpike. I turned north up Jackson Ave. and then headed east, past the train station. Once I reached a natural endpoint, I retraced my route with an additional segment going west on Jericho. This allowed me to reach my targeted distance.

It was a perfectly pleasant run and the weather seemed milder than yesterday. The route provided some hill challenges but the wind was less intense. Despite the nice weather and what felt like an efficient stride, I was shocked to see that I'd clocked a pace over ten minutes a mile. Usually I can blame the terrain, the weather, or simply fatigue for a slow run. Yes, there were some hills, but my net elevation gain was only 250 feet over five miles.

Sometimes I worry that I'm slowing down. Four years ago, I could count on at least a couple of runs in the 8:00 range every week. Nowadays, except for races, I rarely break 9:20. I know that some of this is due to a lapse in competition since October. I can't remember the last time I did speed work, although I often run the last five minutes of my treadmill runs in the eight-minute range.

I'm thinking about returning to the track to run some intervals. It will be a nice change from the local roads. While I don't love the work, I usually feel great after a hard workout. It's supposed to be extremely cold on Monday so I may rethink this decision in the morning. Our treadmill can go 12 MPH so I could always do my intervals in the comfort of my own home.

Late start, stiff winds and some different roads to run

Today's run (street): 5.25

It took a while, but I finally got myself out the door for a run this morning. All week long I'd looked forward to getting a couple of extra hours sleep. I slept well last night and still got up up relatively early. Somehow the time slipped by and I found myself standing outside at 9:30 AM, waiting for my Garmin to acquire its signal.

I wasn't thrilled to do another weekend run in the neighborhood, but my procrastination had limited my options. My plan was to run a nearby loop and then head over to neighborhood #2. I set off running north and quickly encountered stiff winds coming from that direction. The weather report said that these winds would make it feel like 27 degrees and they were right. A slight change in direction made a huge difference. Without the wind, the warming sun made it quite pleasant.

Before long, I was running through the southern neighborhood, battling headwinds in one direction and appreciating the tailwinds when going the other way. Halfway through, I checked my distance and saw that I hadn't made as much progress as I'd liked for the time I'd been running. I picked up my speed from there and finished within acceptable range for my overall pace.

It's supposed to be even colder tomorrow so I'll need to give some thought as to where I might run. It was nice to get out of the neighborhood today for a slight change of scenery. Perhaps I'll find a more interesting route tomorrow.

Paleo and juicing may actually be a good idea

Caveman no like grain!

Today's run (treadmill): 25 minutes

There's lots of talk these days about the Paleo or caveman diet. When I first heard about it, I dismissed it as a macho re-branding of Atkins or the South Beach diets. I've always felt that the best diet (in the sense of ongoing lifestyle, not a short term weight loss strategy) aligns with USDA guidelines. This means a balance of fruits, grains, vegetables and protein. Humans are omnivores and the idea of eliminating grains in favor of  much higher protein levels strikes me as a path toward unintended consequence.

I have a friend who adopted juicing (not steroids!) as a primary nutritional model. He and his wife would stock up on very healthy items like spinach, kale, beets and carrots that they'd put through a juicer and use in place of meals. My friend is smart and he recognized that juicing separates the fiber, so they'd spoon that back in to their smoothies. Soon after, they began to experiment with their solid diet and have also adopted the Paleo method.

As a runner, I'm interested in nutrition for both health and performance. At the same time, I have no patience for those who aggressively proselytize about Paleo, vegan-ism or any similarly restrictive lifestyle. I'll admit that I'm intrigued with Paleo and juicing because there is some rationale to their concepts.

Juicing, done right, seems to be a legitimate nutritional model. Fresh fruits and vegetables, free of process, have got to be good for you. That is, unless those ingredients are carrying salmonella or similar toxins that won't be eliminated by cooking. But most of us eat salad and that seems to be okay most of the time. The toughest part for me would be drinking a green frothy milkshake that tastes nothing like a milkshake.

The Paleo thing is interesting because of the primary concept. Unlike Atkins, that allows grains, artificial sweeteners and processed oils, Paleo sets the bar to how humans lived tens of thousands of years ago. In caveman days there was no way to create flour or to bake, so those products are excluded. In a similar way, all processed foods, meat or vegetable, are also left out. The diet is balanced between protein, fruit and vegetables, plus seeds or grasses like quinoa.

The science behind Paleo is that eliminating grains reduces the production of sugar in our body and that forces ketosis, a process that uses fat for energy, rather than glycogen. I am no expert on how this works, but it does make sense in theory. In terms of adopting the Paleo diet, I'll wait and see if my friend grows a unibrow and hair on his knuckles before I partake. But there's no harm in choosing less processed foods when possible. No one can argue that reducing sugar intake (via carbs or sweets) is a good idea.

How pounding headaches lead to base building

There's something about daylong meetings spent in airless conference rooms that causes me to experience pounding headaches. Tuesday's meeting was intense. I lead an industry group that focuses on some fairly technical subject matter. After the sixth hour of intense debates and discussions, it became exhausting. A different meeting followed on Wednesday, and by 10:00 AM I knew I'd be in for a rough day.

I went to bed last night hoping I'd wake up feeling better. I set my running clothes up for a morning workout,  but the need for additional rest and the slight presence of a headache dissuaded me from getting on the treadmill. I think it was a good decision. This is the second or third week in a row where I took Thursday as an additional rest day, but in every case I felt the rest was justified.

The difference between running five days a week versus six isn't great, but it does put me a little behind against my weekly mileage target. So far, I've managed to make up for the loss of weekday miles on weekends. In a way, it has motivated me to extend my weekend long runs a little further than normal. I've been looking to build my base back up and that's a way to do it. I just wish the process to get there this week wasn't so painful.

I will admit that performance is a rush

Yesterday's run (treadmill): 25 minutes
Today's run (treadmill): 25 minutes

I'm currently in the middle of a group of multi-day industry meetings. These gatherings are energizing, but they can take up a lot of time. In the past, I've skipped one or more workouts during these periods because of the impact on my schedule. I'm pleased that this week I've been able fit in my runs and stay on schedule.

One of this year's goals is to get outside more often on my morning runs. That wasn't an option today with a mix of freezing rain and snow coming down at 4 AM. Like yesterday, I headed to the treadmill and did a progressive speed run, pushing hard enough to get my heart rate to target.

While I do believe that moderate workouts are my best strategy, I do like the rush that comes from doing multiple speed increases over the last quarter of these runs. Right now, a little speed goes a long way.

Would you read Slow Runner magazine?

Going to the Well

Running magazines provide great utility and can occasionally inspire. When I was a new runner, I found these magazines to be a useful source for information about terminology, practices and setting expectations. But just as there are no magazines to help you become a run-of-the-mill decorator or a mediocre cook, the focus of every running magazine seems to be about improving performance. Up until recently, I appreciated that focus. Now I'm a little conflicted.

The reason for this comes from recent studies published by the University of South Carolina Arnold School of Public Health and the Lancet. Both of these studies concluded that mortality rates for those who exercised moderately were lower than the rates for sedentary people or high performing athletes. If running greater than 20 miles per week or pacing in the seven minute pace range causes a health concern, I'm certainly not going to do that. Not that I could run a sustained 7:00 pace anyway.

I'm curious to see whether running magazines will ignore these studies or dismiss them as inaccurate. If not, will they acknowledge the facts and modify their editorial focus? After all, the topic of minimalism started getting regular coverage after Christopher McDougall published "Born to Run". Covering running without a focus on performance may be a hard sell for Running Times, but many titles already devote pages to nutrition, human interest and lifestyle.

Given the choice, I'd always choose an article about running experience over a new approach to running intervals. Maybe that's a new market segment for Rodale to cover.