One last run before rest and race

Not exactly an ocean side paradise

Today's run (street): 3.65 miles

I'm no longer getting up at 3:30 AM. On average, I'm getting an additional two hours of sleep every night. That means seven to eight hours, versus the five or six I had before. I would often supplement my sleep with a 20 minute nap on the train in the morning, but all together, my net rest time is far improved. The downside is that I'm still getting to bed around the same time as before so it's been taking me longer to fall asleep.

Mornings feel very different these days. Instead of the blur of activities that began with the bleating of my alarm, followed by a fast change into running clothes (and then a run), I can enjoy the morning at a leisurely pace. The quiet darkness at 5:30 AM goes well with a cup of coffee and the local news. The only downside is that it takes me forever to actually get outside or on the treadmill if I don't have the pressure of the clock.

This morning I spent a long time preparing for what was my last run before my race. My wife couldn't believe how much I was stalling. It wasn't that I didn't want to run. It was just so cold and windy that I didn't want to go outside. I decided that I'd finish the taper with an easy run and I used that as license to wear extra layers to stay warm.

Running the neighborhood at 8:00 AM is a different experience than when it's still dark. There are far more cars and school buses to avoid. I took it easy from the beginning and ran my distance at a fairly slow pace. The battery in my HRM must have run out of power, because I wasn't getting any readings. I sweat a minimal amount across the almost-four miles, but that may be due to the near-constant winds. I am glad that I'd bundled up and worn a wind-blocking layer.

I'm finished with running until the race, and I'll enjoy resting until then. I may do a light elliptical workout and/or a core session during this period, but I'm done with hard stuff until I'm at the starting line. Right now, they're predicting 25 MPH winds and a 70% chance of rain in Long Beach on Saturday. Cold, wet and windy. Sounds like fun.

Running shoes retire too

End of the line

Today's run (street): 3.75 miles

In today's NY Times Well section, there is an article entitled, "When to Retire a Running Shoe." It's a subject of great debate, because the answer can be different with every runner. The article doesn't provide an actual answer, but it does support my view that a shoe's cushioning level makes little difference in terms of protection. Golden Harper, the man who created Altra running shoes, suggested that a runner knows when it's time to replace, “You get a sense for it,” he said. “Nothing hurts, but it is going to soon.”

I think about that as I consider which shoes to wear during my upcoming race. My Kinvara 3's are nearing 500 miles. Though they have held up exceptionally well, I know that this was when my original Kinvaras came to their useful end. The other concern I have about the Kinvaras is that, despite their light weight, they're a little soft as a racer. I'm trying to decide whether to run in the Spira XLT's that are a little more responsive (but have their quirks), or the Brooks Pure Drift prototypes that I use primarily on the treadmill.

Today I ran in the Kinvaras around the neighborhood and I felt like I was running close to top form. The numbers didn't back that up, but I still did better than average. It may have been the stiff winds coming from the west that slowed me down, or the fact that I left a little in reserve through most of the run. I plan a more aggressive approach on Saturday. I'll run tomorrow then rest. I hope this rain moves out by morning so I can finish my taper with a street run.

Treadmills aren't always portals to boredom

Today's run (treadmill): 3.2 miles

For all my complaining about the treadmill as a portal to mind blowing boredom, I'm sure spending a lot of time on ours. Back in 2011 I managed to go almost six months without using the machine. This was a well timed period between spring, summer and fall when it never seemed to rain at 4:00 AM. On those rare occasions where the weather interfered, I'd default to the elliptical machine.

Once again, the weather kept me inside today. 22 degrees plus wind chill made for an uninviting outdoor running experience. I could have bundled up and gone outside but I wanted to focus on my speed. I don't run as fast with lots of layers and I'll need to figure that out for the race on Saturday. I'm hoping for a mild turn in the weather and I'll stay inside the registration area as long as I can to minimize the amount of time spent in the cold prior to the start. Those five minutes waiting for the gun can get downright chilly.

This morning's treadmill run started fast and I didn't let off my speed until I'd finished. I increased pace incrementally over the last five minutes, pouring it on at the end to simulate the finish of a race. I'm feeling primed at this point and I'm looking forward to returning to the road tomorrow. I'm still not a treadmill lover but, with these speed focused runs, I'm rarely bored.

Snowflake looms so no backing down

Speed play and HR % of MAX

Today's run (treadmill): 5.2 miles

I was up at 5:30 AM this morning and the winds were howling. The news stations were talking about wind chills in the teens and I decided to return to the treadmill rather than face the bitter cold. I'm hoping that by next Saturday the weather will be milder. Many races provide no warming shelter prior to the event. I'm happy that the Long Beach Snowflake race is staged in a school gym located across the road from the starting line.

Yesterday's run was done a little faster than my normal training pace, and I debated whether I should take down the intensity today. I decided to go the other way and started at a brisk pace, maintaining that speed until the 15 minute mark. I increased it 8% at that point for about five minutes. I then backed down to my original pace and held it until I surged again for the final five minutes of my run.

I often question the accuracy of the treadmill's display because the effort required on the treadmill seems greater than an equivalent pace on the road. That's okay, I'd rather have it under-count the distance than gain a false sense of my performance. So my 5.2 miles was hard earned and likely lower than the actual "distance" I'd covered.

I'll probably run tomorrow through Wednesday and rest the two days prior to the race. I've read about the benefits of moderation in terms of weekly distance and the frequency of workouts, so I have no problem with that taper plan. I'm running well but I haven't raced in three months, so I'm not really sure how competitive I'll be. I'm not expecting to beat last year's PR, but I do have a target that I hope to beat. In reality, it's just nice to be back in the game.

Timing is everything with the Fitbit

Little bit, lots of Fit

Today's run (street): 4.3 miles

In life, timing can make a big difference. The big news that I'm leaving my company after 20 years was followed two weeks later by the yet to be confirmed news that my company is in talks to be sold. I'm unbelievably glad to be leaving before that happens. At the other side of the good timing scale, my company is (once again) offering staffers the opportunity to purchase Fitbit trackers at a sizable discount (80%). If I'd left a few weeks earlier, I wouldn't have scored that discount.

The first time they've offered this, I bought a device and gave it to my wife. The Fitbit One is simple to use and it captures a copious amount of performance data. Among the metrics are steps taken, staircase climbs, calories burned and it can even track your sleep patterns. My wife uses it daily to track both her workouts and her daily steps. It provides fun feedback and motivation on its little display.

I decided to try using it because I'll no longer be in an office where I am constantly moving from place to place. My wife pointed out that, even though I'm good about doing my morning workouts, I risk falling into a sedentary lifestyle the rest of the day. I've learned in business that tracking indicators (of things you can control) helps to optimize desirable outcomes. So there you go. I hope to see my new device some time next week.

This morning I went outside for a run for the first time in two weeks. I couldn't believe that was the case until I checked my Garmin Connect logs and saw all the treadmill (and a couple of elliptical) workouts dating back to February 2nd. After checking the weather, I dressed for the cold and made my way outside. I had a slight concern about the residual snow that covered my main escape route, the sidewalks. I figured that if I felt any concern for safety, I'd do a dive into a nearby snowbank.

It turned out to be a very safe run with very few cars. The cars that were on the road maintained a respectful distance and drove slowly. Still I was hyper-vigilant because I don't trust drivers under even the best conditions. I wore a bright orange outer layer on top to maximize my visibility to drivers. I probably could have done with one less layer underneath, but I was fine overall.

My run went well and, despite 14 MPH winds, I managed to beat my average training pace by about 10 seconds per mile. If not for the winds, I may have improved that by another five percent or so. As I ran, I thought about next Saturday when I'll be racing in Long Beach. Last year the temperature was slightly above freezing and there was a mix of sleet and snow falling. I wore my ultra-minimal Hattoris and my toes went numb. But I still ran my fastest 4 mile race that day.

Goodbye office, hello treadmill

See ya

Wednesday's run (treadmill): 2.4 miles
Friday's run (treadmill): 3.25 miles

Although I have been only intermittently engaged with my company in the last two weeks, I was still going in the office a few days to finish up business. Yesterday was the culmination of that. I boxed up my personal items and bubble wrapped the artwork that had hung on the walls of the ten offices I've occupied since joining the company in 1992. It wasn't a dramatic exit, much more, "See ya soon" than "goodbye." But, a day later, I'm already missing my co-workers.

The night before I was graciously treated to dinner by some industry friends who took me to an excellent and very trendy restaurant not far from my office. It had already been a long day by the time I met up with them. The conversation flowed and the evening went long. I didn't get home until nearly midnight. I had to to go into the office early on Thursday morning, so I skipped my workout to allow me to sleep an extra hour.

Wednesday morning I got up at 4:30 AM and did a treadmill run. I knew the day would be long and that I'd be covering a number of sections of the city on foot. That said, I still wanted to get in a workout. I don't remember much about Wednesday's treadmill run except that I had trouble maintaining an aggressive pace. I did manage to get to targeted speed in the final few minutes, but it wasn't a high performance run.

This morning my wife and I had to run an early morning errand and when we returned home, I headed upstairs for a treadmill run. I'm only a week away from the Snowball race so I didn't hesitate to set a fast pace from the start. I was running in my optimal time window and that helped me sustain speeds that were a little too tough on Wednesday morning. I increased the pace until I'd reached my initial heart rate target.

It's funny how runs can vary from day to day. Today everything went smoothly and I was pleased with my performance. It would be great to get to Bethpage this weekend to take advantage of all the hills. You'd think that in 2013, technology would allow me to know if the gates to Bethpage State Park are open before I drive all the way over there. I suppose the best way to confirm that is to use a technology that was invented in 1876, the telephone, and call the park's maintenance office.

Frustration mounts with the ProForm CE 6.0

Hey elliptical, you've gotta screw loose!

Today's workout (elliptical): 25 minutes

Today has been busy. This morning was filled with meetings and this afternoon I presented a technical paper at a W3C conference. I'd had a much different expectation about early retirement. Tomorrow will be even busier. 

This morning I decided to use the new elliptical while my wife ran on the treadmill. It was my second time using the machine and, once again, I was disappointed. I had hoped that this ProForm, that looks a lot like our old X1, would perform in similar way. Aside from the fact that they both provide elliptical motion, the user experience is far opposite.

The difference is in the quality. The X1 had its challenges, but it was a sturdy beast. The ProForm CE 6.0 is a wobbly contraption that squeaks and squeals. The display shows your distance only in revolutions (huh?) and there's no way to pause the timer during a workout.

Why would need to pause the timer? One reason might be that the bolt that attaches the arm to the center post tends to work its way free. I had to jump off the machine this morning at one point and tighten it with an Allen wrench. Lucky for me, I'd removed the decorative plastic collar last week to get to this bolt. I needed to break the collar's connecting tabs when I did that, so it's not going back on.

The rest of my workout went without incident and the bolt stayed in after my mid-session triage. While I consider the CE 6.0 far inferior to the unit it replaced, I still ended up with good workout that got my heart rate to target. It will be back to the treadmill tomorrow. I can't believe I'm saying this, but I'm actually looking forward to using it.

Housebound, but still pushing race pace

Today's run (treadmill): 3.25 miles

Warming trend

 The roads have been cleared but they're still too narrow to run. The sidewalks are completely inaccessible. So, once again, I hit the treadmill this morning. I wasn't very excited to do another indoor run but I had little choice. Yesterday I went for 5 easy miles, but today I needed to step it up.

We had late morning plans so I had a limited time to run. I figured that I'd go about 30 minutes, a pretty short workout for a Sunday. To get over 3 miles I knew I needed to push my speed. That meant starting at a pace close to where I normally finish and building speed further through the last mile.

Despite yesterday's restful workout, my return to speed went seamlessly. I had no trouble maintaining a brisk pace throughout the 30 or so minutes that I was on the treadmill. I ran hard, covered my distance and finished feeling like I'd been racing. The difference between today's effort and a race effort was about 20 seconds per mile. I didn't want to go all out, but I did want to get my heart rate up into zone 4. I ended up just about there by the end.

With this snow, I'm not sure when I'll feel comfortable going back to the streets to run. I'm hoping for warmer temperatures and sunny skies over the next few days. According to the weather reports, I may get my wish.

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.