Off road running as a safer strategy

New sidewalks make for safer running

Today's run (street): 3.4 miles

Over the last couple of weeks, I've found myself running on the sidewalks more frequently than on the road. I'll admit to being extremely safety conscious when it comes to running, and the driving behavior I see in my neighborhood supports that position. After years managing production and technology operations, I've adopted the philosophy of minimizing or preventing risk whenever possible.

Running on the sidewalk minimizes the chance of an encounter with a car, but sidewalks can also present problems. I tripped and fell badly at the end of a run a couple of years ago, when my toe caught a slightly raised section of my driveway. The town has done an impressive job this spring, replacing sidewalks that were damaged during Hurricane Sandy. However, there are still plenty of sections in need of repair that could trip a runner.

I did about 85% of today's run on sidewalks, only using the street to cross or when I encountered an impassible section. Besides the safety benefit, the relative flatness of sidewalks (compared to roads that are banked on the sides for water runoff) prevents my right foot from doing more work than the left, because I always run on the left side of the street.

I did encounter some rough sidewalks along my route this morning, but I managed to step around or over the trickiest sections. I tried to push a little harder than I have of late, and was rewarded with an overall pace that was slightly faster than average. I expected to do better than that, and I wonder if I'd shortened my step slightly on uneven sidewalks. If that's the case, I'd rather run slower and be a little safer.

Bethpage is better, but some bikers are bozos

The new, improved Bethpage trails

Today's run (Bethpage State Park): 6.4 miles

It's a beautiful day on Long Island, sunny and a little cooler than yesterday. Today is Cinco de Mayo but we're not doing anything related to that. Tequila lost its appeal many years ago, but by dinner time I may be persuaded to go out for Mexican food. Today is also the day of the Long Island Marathon, Half and 10K. I feel slightly guilty for not participating this year, but I'm glad that I didn't need to run 13.1 miles this morning.

It's been at least six weeks since I ran at Bethpage and I've missed it. The last time I was there, me and KWL did an early morning run and covered six miles. I haven't done too many runs greater than five miles this year, so I thought I'd take the opportunity to renew my Empire Passport and run the bike trail. 

After getting my sticker, I drove to the lot and saw that much work had been done to the trails since I last saw them. The entrance to the north trail was now open, and a small structure had been put up next to the trail head off the parking lot. There was fresh paint marking the newly paved sections, and a new sidewalk was added along the main driveway.

When I reached the northern trail entrance I noticed more improvements. I saw some new access points to the dirt trails and some decorative fencing around rest areas. They'd also stenciled distances in tenth of a mile increments in bold white numbers. Even though I wear a Garmin, I still found that to be extremely helpful during my run.

I felt good at the start and had no trouble with the rolling trail as I moved north. I wanted to go six miles to get a little more base conditioning and my energy level seemed to support that. A year ago I was at Bethpage every weekend doing progressively longer runs as I trained for the half marathon. I thought about the LI Marathon and Half that was going on as I ran. I did feel strong, but I don't think I could have managed a half today.

I crossed Haypath without a problem and then Old Bethpage Rd. Neither had much traffic. I wondered if I'd reach my projected turnaround point of 3.1 miles before I hit Old Country Road. I preferred not to cross that busy street if I could avoid it. I was about a quarter mile short of my halfway mark, so I needed to keep going. There was a traffic light and crosswalk, so I had no safety issues except for the bozo on a bike who cut me off when I reached the other side.

There were many walkers and cyclists on the path today, along with a smaller number of other runners. I had another bike incident, when a cyclist riding in the same direction that I was running, passed me with an inch to spare. She was busy talking to her two friends and wasn't being careful. I yelled "hey!" but she didn't react (or apologize). Most cyclists are courteous and careful, but it was amateur hour this morning.

I covered the second half of my run faster than the first. I had no trouble getting past the two short but steep hills located a mile from the trail entrance. For some reason I began feeling stronger on that last mile, so I picked up the pace. That helped get my overall time into my "acceptable range." When I got back to the lot, I saw what looked like a clown car convention. It was actually a Mini Cooper show taking place at the park. Unfortunately it attracted some losers who decided to tear around the parking lot in their cars (not Mini Coopers BTW) before exiting at a high rate of speed.

I was very happy with my run today, especially for the fact that I haven't done a six miler in a while. Now that I have my new Passport, I look forward to visiting Bethpage and the other state parks without needing to pay an entrance fee.

I Love My Park Days at Caleb Smith

A beautiful day to volunteer

Today's run (street): 4.2 miles

We had a busy morning planned, so I got out on the road early, for a run around the neighborhood. It was another beautiful spring morning, sunny and cool enough to wear long sleeves. Just for a change, I took a route that goes by the middle school. It's always nice to see some different roads.

While approaching the school, I noticed a woman running about 100 feet ahead of me on the right side of the road. She was running slower than me, so I eventually caught up with her. As I was passing her, I said hello, and suggested that she run on the left side for safety. She said that she'd been running for 25 years and wasn't worried because there's hardly any traffic. I said that things are different now, with people talking on the phone and texting. She acknowledged that, but I didn't see her moving over. I can only do so much.

I completed my run and, soon after that, we all headed to Caleb Smith State Park to participate in "I Love My Park Days." This is a program where volunteers perform numerous tasks to help NY parks that were damaged by Hurricane Sandy. Caleb Smith lost 300 trees in the storm and the goal was to replace them all. Our task today was to plant a tree at a designated spot. Did you know that the New York State tree is the Acer saccharum, better known as the sugar maple? We didn't!

One down, 299 to go...

We were given a map and told to locate a yellow marker with the number "4" written on it. The park gave us a bucket of loam, a gardening spade and a sugar maple sapling to plant. We trekked along the yellow path until we found our marker. The kids did most of the work by digging a hole in the root-covered ground, planting and positioning the tree, and adding supporting loam. We remembered where we planted it, so we can visit it and watch its progress as it grows. 

We do love our parks!

After we turned in our bucket and shovel, the park people offered us the chance to fill a small cup with sunflower seeds embedded in dirt. My daughter took one cup to replant in the back yard, once the seeds germinate inside. We did a short hike in the park and were then rewarded with "I Love My Park Days" tee shirts. It was perfect weather for visiting the park and it was nice to be able to help out today. I look forward to watching our tree's progress every time I run or hike at Caleb Smith.

A rare Friday double

View from the high ground

Today's run (street): 3.75

I can't believe it's already Friday. Yesterday was taken up by business tasks and the only workout I got was a short, easy elliptical session. That was actually fine, because I'd covered over 11 miles on Wednesday and I needed to give my legs some rest time. I wanted to get back on track today, so I went out fairly early for a neighborhood run. It was cool and sunny at 7:30 AM, with a breeze that made it feel colder at times. I felt great from the start, and adopted a pace that was neither slow nor aggressive.

Hurricane Sandy did a lot of damage to my neighborhood and uprooted many trees that stood for decades in front of homes. Over the last few weeks, the town has rebuilt a number of sidewalks that were torn up by these falling trees. The sidewalks in my neighborhood were already in rough shape due to years of wear. I've always avoided running on the sidewalk because I feared I'd trip on one of the many uneven surfaces. Now that the sidewalks have been repaired, I'm using them more often. I feel much safer when I'm out running, especially during the time when the school buses are on the road.

Do the  twist

My son did not have classes today, so he, my wife, and I went over to TrailView State Park for a hike. My wife had heard all about our previous adventures and my son was happy to play guide. We took the hiking path north and came back on the longer bike trail. The weather and tree cover kept us cool and comfortable and we covered a couple of miles. There's always something new to see in the woods, like a tree whose branches wrapped it like a rope (left).

 It was great to, once again, get two workouts in on the same day. I highly recommend a mid-afternoon hike to break up the work day.

Shouldering pain from a long day on the streets

Relief is imminent

Today's workout (treadmill): 30 minutes + 8 miles walking

I had planned to be in the city today and tomorrow, but some meetings have shifted to next week. I consolidated the remaining business into today's schedule, making it a very long day. NYC is a big place and my meetings are often located many blocks apart. I try not to use the subway unless it's raining, or I don't have enough time to walk.

My workout was really tiring this morning and I was concerned that I'd pushed too hard. I knew I would be covering a lot of ground on foot and I'd also be carrying my laptop. Today I went from 33rd to Union Square, up to 54th, down to E. 34th and then back to Penn.  I wasn't feeling great when I arrived at my first appointment, so I went down to the subway and put $5 on my MetroCard. I wanted to be prepared in case I wasn't up for walking forty-five blocks uptown to my next meeting.

After lunch with some friends, I was feeling much better and did my walk as planned. My Fitbit is now showing 11 miles and 21,900 steps for the day, including this morning's treadmill run. I'm really feeling it in my shoulder, probably because the weight of the laptop caused some additional strain. I really could use some rest and naproxen sodium. I'll decide tomorrow whether to take an unscheduled break.

Sad way to make the LI Marathon a big event

Tragedy of the commons

Today's run (street): 3.5 miles

A few years ago, when I was frequently engaged with the MIT Media Lab, I was fortunate to spend time with Dan Airely who taught economics at the Sloan School of Management. Dan writes books about behavior, honesty and irrationality that are well worth reading. He used to talk about an economic concept known as the "Tragedy of the commons", that describes how the self-interest of a few people can negatively affect the larger society.

This concept is usually tied to selfish actions leading to broader consequences, like over-fishing a lake or poaching endangered animals. In today's world, I see it every time I pass through Penn Station where I see police and National Guardsmen patrolling with large automatic weapons. That has been a common sight since September 12, 2001, but it's still hard to get used to. I'm not complaining - I fully appreciate the need - but it's sad that everyone's behaviors have to change to protect against a harmful few.

This morning, I was watching the local news while Ed Mangano held a press conference. Mangano stated that, "In light of the tragic events that occurred at the Boston Marathon earlier this month, we have put forth enhanced security measures for the safety of the Long Island Marathon participants, spectators, and all members of our community." This involves the use of radiation detectors, K-9 bomb sniffing units and extra police.

If you've ever participated in the LI Marathon Festival of Races, you might react as I did to this. It's a really nice event, but I think the biggest concern the organizers should have is whether they'd rented enough Port-O-Potties. I wouldn't expect this race would be targeted by miscreants, but what do I know? The RXR LI Marathon has always aspired to be a "big race" event. Sadly, it's taken the atrocity in Boston to make that happen.

Trail fun (times two) at Stillwell Woods

Mountain biking is Scott to be fun

Today's run (Stillwell Woods): 4.4 mile + 4.5 mile hike

I returned to the trails in a big way today. This morning I went over to Stillwell for a run, and saw that Scott Sports was there, hosting an event. Scott, who also has a line of running shoes, was providing people with the opportunity to test their mountain bikes on Stillwell's trails. The Scott folks offered me the chance to try a bike, but I really wanted to get my run in.

I was concerned that the trails would be packed with novice riders, but that wasn't the case. I saw more bikers than usual, but most were skilled and courteous. Last night I noticed that the Fitbit had recorded over 10,000 steps, but only three staircase equivalents. My son and I decided to knock out a bunch of stair climbs, so we did another 26.

Despite some concern that I'd pushed too hard last night, I had no trouble taking on Stillwell's steep sections today. I ended up covering 4.4 miles and appreciated the change of surface after so many recent runs either on the treadmill or on pavement.

Choosing the difficult path

Later, my son and I returned to Stillwell for another hike. Our goal was to take on Stillwell's toughest trails and to find the elusive Ewok Forest. At every fork, we took the "more difficult" option. We found ourselves so far east that we intersected with the Trailview path toward Cold Spring Harbor. We doubled back from there, taking a circuitous route that involved a few side paths. We finally decided that we'd covered enough ground and headed back to the trail head.

One of Stillwell's sharp drops

When we returned to the car, I checked the Fitbit and saw that we'd covered 4.5 miles, which worked out to 10,200 steps and 23 staircase equivalents. We saw new trails and I introduced my son to the junked car that I always pass as part of my regular running route. We didn't end up taking advantage of the Scott event, but we certainly had a Stillwell workout. Today, that went double for me.

Running in the morning and (multi) culture at noon

Eye of the tiger (actually lion)

Today's run (street): 3.75 miles

I needed to get out early this morning for my run, so I deferred a visit to Stillwell or Bethpage until (possibly) tomorrow. I had more time than yesterday, so I figured I'd try to cover a little more distance. In an attempt to shave off a few minutes, I turned on the Garmin while I was still inside. I thought the chances of acquiring a signal were low, but I figured I'd try. Amazingly, while still in the house, the Garmin was ready to rock in about ten seconds. When I turn it on while standing outside (under clear skies), it can take five minutes or more to go to ready mode.

In keeping with my policy of never running the same route twice, I departed from my usual starting street in favor of another road to the west. I continued to choose less traveled roads until I reached a point that put me back onto my usual route. I ran easy today because I ran fairly hard yesterday. It wasn't a fast run, but all considered, it was still in the range of acceptable performance.

Indian music, dance and drum

Korean synchronized drumming

Lion dancers

Japanese calligraphy

Thai dancers

Multi-cultural parade

I returned home and quickly took a shower, knowing my wife would soon be back from a morning coffee date with a friend. We immediately headed out to a multinational cultural festival that was being held at a local college. This event, that was sponsored by the Asian-American Cultural Circle of Unity, had many exhibits that featured food, art and local products from around the world. There were many performances, including Korean drummers, Chinese lion dancers and numerous musicians.

We all had a great time, and I recommend this free event to everyone!

You have 28 minutes...Go!

Beat the clock

Today's run (treadmill): 3.1 miles

That annoying thing called a schedule forced me onto the treadmill this morning. I lost track of time and realized that I wouldn't have enough time to do an outside run and still make my first appointment. My only hope was to get it all done in less than 30 minutes. Since I've "retired", I've made three miles the minimum distance for my weekday runs. If I was to meet that rule today, I would have to run fast.

I hit the start button and set my speed a full MPH higher than usual. Surprisingly enough, that pace seemed sustainable and I looked at my HRM for guidance, in terms of how far to push. I don't really trust the treadmill display's accuracy, so I mostly go by perceived effort. When I run a 9:20 pace on the treadmill, it feels like 9:00. I really should put a new battery in my Garmin foot pod to compare speeds and see whether there really is such a margin of error.

I watched the clock as I nudged against my critical time window. I knew I needed to meet or beat 28 minutes to get in a full 5K distance. When I got to the 20 minute mark I punched my speed up to 7.1 MPH and rode that pace until I'd reached 3.1 miles. My heart rate was at around 88% of max by the time I finished, and I was about as sweat-soaked as a person could be when I turned off the machine.

I quickly toweled off and drank a big glass of water before changing into dry clothes. I was fortunate that this wasn't going to be one of those Skype conference calls that would have required me to look more presentable. I did let the time get away from me this morning, but running hard got me back on schedule. I've been wanting to do some speed work lately, but haven't been motivated to do it. Sometimes motivation comes in unexpected ways.

The pendulum of minimalism

Today's run (street): 3.3 miles

I was reading an article that said the demand for minimal-style running shoes, once a growth segment, is beginning to decline. The book, Born to Run, made many people curious about barefoot-style running, and it forced us to reconsider the merits of the shoes we've always bought.

A few years ago, I saw a video of myself on the treadmill at Jackrabbit Sports. That clearly confirmed that I'm an over-pronater. The salesperson recommended that I buy a beefy, medially-posted "stability" shoe to correct that tendency. After all, they said, my stride made me susceptible to knee and IT band injuries. I wished at the time that I could wear a lighter shoe, but I feared the consequences.

Hattori

I thought about all this on my run this morning. The idea that shoes with lots of cushioning would prevent certain types of injuries has been increasingly debated and challenged by many. That includes me. I wore out a a pair of Saucony Hattoris after 400 miles and I now run primarily in the Brooks Pure Drifts, Brooks' most minimal shoe. The Hattori and Drift are both simple designs. Each shoe weighs less than 6 ounces and neither has any stability features. After more than 700 miles running in that type of shoe, I haven't encountered a single problem.

Pure Drift

The dash toward barefoot running probably got too many people into minimal shoes too soon. Many are now going back to more cushy footwear. But the game has changed, and now even stability shoes have lighter construction. I know that many people feel that the shoe makes the runner. After 3+ years of (mostly) injury-free running, in barely-there neutral trainers, I respectfully disagree.

Restorative running

Today's run (street): 3.25 miles

This morning was made for running -- 47 degrees, with sunny, cloudless skies and a minimum of wind. I had thought about going out around 6:00 AM, but instead opted to return some emails that came in overnight. I recently established a new business and did an email marketing campaign on Monday. That yielded a tsunami of responses and it tied me up most of Tuesday.

I still got out fairly early this morning. It was around the time that moms and dads stand outside with their little ones while they wait for the elementary school bus. It seemed chilly, so I wore a short sleeved running shirt with a light 1/4 zip and running shorts. Despite the 47° temperature, it felt cold while I waited for the Garmin to kick in. I knew, once I got going, that I'd start to feel more comfortable. I did warm up quickly, but I never felt too hot. Low humidity made all the difference.

Just for a change, I mapped out a new combination of roads for my run. I've been wearing my Pure Drifts for pavement runs, and the Kinvara 3's for the treadmill, and it's been an improvement at both ends. I felt a little tight when I first set out, but quickly got my rhythm. It was one of those rare runs that felt nearly effortless. And it was an opportunity to enjoy the run while it happened, rather than merely appreciating that the hard work had ended.

Although I only achieved an average pace, I was very happy with the run. I felt good, the sun was shining and the people I saw along the way were friendly and positive. After hours and hours of laptop intensity, it was the perfect way to re-energize, recenter and refocus.

Posting short

Today's run (treadmill) 3.2 miles

I've been swamped since yesterday and that's why I didn't post on Monday. In fact, I barely have time to post today. I wanted to get my run done before a morning meeting, so I tried to go out early. My timing couldn't have been worse. The rain started falling, just as I was ready to go outside. So another treadmill run was in order. Better luck tomorrow, I guess.

Another Trailview adventure

This must be the place

Today's run (treadmill): 3.6 miles

This morning was very busy, especially for a Sunday. My wife and daughter went to an early cooking class and my son and I had planned to go to the high school to run intervals at the track. Instead, he completed his weekend homework and I ended up doing a treadmill run. We finished our tasks, only to discover that our freezer was failing. So our morning time together involved salvaging food and trying to (unsuccessfully) restart the refrigeration process.

Ripped from the ground

Yesterday afternoon, my son and I returned to nearby Trailview State Park for another hike. I had run close to five miles in the morning, but I still had lots of energy. My son was also anxious to go. We took a different trail than we had last time, and we saw some new tree damage. One tree, measuring over 30 feet, had been pulled up from its roots. Another had broken off near the four foot point. Other than those trees, the trail was mostly clear of obstructions. We went off trail once, just to see where it led, but the thorny brush discouraged us from traveling too far into the woods.

You've learned well, grasshopper

It was a hike, not a run, but my son attacked the steep sections like an ultrarunner. He said he prefers hiking to trail running, and I'm good with that. With the rate he's growing and the speed he already possesses, I know I'd have trouble keeping up with him. We'll probably head to Stillwell Woods next time so he can get a bigger challenge. There are some sections on Stillwell's trails that make Trailview's tough climbs look mighty easy.

Happy resolution, happy morning run

I should design a route that spells out my name

Today's run (street): 4.5 miles

The outcome of the manhunt for the surviving Boston Marathon bomber ended with a live suspect and no further casualties. As good as that is, it's important to remember that lots of innocent people were killed or maimed this week in the name of religious zealotry and hate. The Boston Marathon's joy was hijacked for the benefit of no one. I only hope the city's powerful reaction to the senseless acts this week will ultimately strengthen the event.

There are a couple of high profile NYC races this weekend and I fear that some weak-minded fool will try a copy-cat attack. I also worry that the London Marathon will have similar threats. I'll never cease to be amazed by the level of depravity that exists in the minds of some people. Cowards will always look for easy targets.

Okay, back to talking about running! Less than half of my workouts over the past seven days have happened outdoors and I was determined to run outside today. It rained overnight and into the morning, so I waited until the skies cleared before going out. The temperature was 48° around 9:00 AM, so I dressed in shorts, but wore a log sleeved running shirt. That turned out to be a good decision, because the winds were strong from the south and the extra warmth was appreciated.

My Garmin annoyed me (once again) by taking over five minutes to lock into its signal. Standing in the shade of my garage was a chilly experience, but once I got moving I felt comfortable. I elected to run south on Jericho for a change, but the stiff winds forced me to duck back into the neighborhood. It was one of those situations where conditions were perfect in some directions and awful in others. Despite that, I felt great throughout the run.

I didn't have a distance target, so I just followed roads until I found myself heading in the direction of home. I could have easily run a few more miles, but my son and I are planning to hike later and I wanted to keep some energy in reserve. It was a completely pleasant experience today and, for the first time in days, I was able to think of things other than the events that have played out around Boston. I'm really hoping that this weekend the races will be about the runners, and the stories will be all be happy.

Patriot's Day, birthday & manhunt

Focal point

Today's run (treadmill): 3.1 miles

The story of the Boston Marathon bombing continues to play out with the suspect still on the loose. Today is my birthday, a date that used to coincide each year with Patriot's Day in Massachusetts. Sadly, that date has been usurped in recent years by bad elements. Timothy McVeigh blew up the Alfred P. Murrah building in Oklahoma City on April 19, 1995. Now the Boston Marathon will always be associated with terrorism.

I cannot imagine what it might be like for the people who live close to last night's shooting in Watertown and are now locked down in their homes. The idea that a desperate, remorseless, murderer could be hiding in their backyard is horrible to consider. My brother and his family recently moved to Vermont from Watertown and I'm glad they are now a state away from that town.

Despite gray skies, there was no rain this morning and I could have run outside. However, I opted to stay inside so I could watch the minute by minute coverage on TV as I ran on the treadmill. The media was setting the expectation that action was imminent, but hours later, the situation remains the same. I only hope that things are resolved soon, and that no more innocent people are hurt.

City trek dwarfs morning workout

And the day ain't over...

Today's workout (elliptical): 25 minutes + 7 miles city walk

I figured I'd be covering some ground today, but I had no idea that I'd travel over seven miles in the city on foot. My meeting locations varied between east 53rd Street and Spring Street, with a couple of other spots in between. I could have used the subway, but I didn't see the point of that when I could just as easily walk.

Before I left for the city, I did an elliptical session. I wasn't thinking about the fact that I'd be getting a second workout later. The Fitbit recorded a couple of miles from the elliptical and, fortunately, I remembered to bring it with me when I left the house. I'd forgotten to take the Fitbit on Monday when I covered significant territory around Manhattan. The Fitbit recorded none of that, causing me to look like a slacker on the Fitbit dashboard. But today was a different story.

Should have that distance number over 10 miles tonight

The marathon story is no longer about the race

Correlation or coincidence?

Today's run (treadmill): 3.1 miles

I've been catching up on my Runner's World and Running Times issues going back to January and I'm saddened to see so many items and stories that reference the Boston Marathon. Who could have anticipated what happened at 4:09:43 in the race? I've wondered about the time the cowards picked to set off the bombs. Was it a coincidence that the highest number of people typically cross the line around the 4 hour point? My anger continues.

Today's schedule has me on the phone much of the day, and my window to run this morning coincided with some rainy weather outside. I ended up doing a typical treadmill run while I watched the news on TV. It was mostly a repeat of the Boston story. How many ways can you talk about something like that when there's no new information to share? Apparently, there are many.

The London Marathon happens this Sunday and, of course, there's a heightened concern for safety after Monday's bombings. The good news is that the London Olympics went off without any terror attacks last summer and they will probably use those same tactics to keep the crowds safe this weekend. The bad news is that the safety concerns for the race are now a bigger story than the race itself.

Heroes at the finish line, cowards on the run

Anger and sadness

Today's run (street): 3.6 miles

Yesterday afternoon I had just stepped out of a meeting in midtown and looked at my phone. My wife had sent me a text about the bombs that went off at the finish line of the Boston Marathon. I was stunned by the news and had difficulty with the idea that it happened. I hoped it was a prank, perhaps something innocuous like a smoke grenade, but I had the feeling it was much more than that. I had a little time before my next meeting, so I stopped into a nearby hotel to watch the coverage on CNN. As the story unfolded, it felt eerily similar to that day in September back in 2001 (my look back on that day).

I'm not going to talk about the horrible events themselves, or why some people decided that their twisted view of life was worth the life of a child, along with the deaths and carnage of others. The story that the world is hearing is about how the workers, spectators, police, EMTs, firefighters and residents responded immediately to those who needed help. If there is any justice, the malevolent animals who picked easy targets will be quickly captured and shown to the world as the cowards that they are. I suggest they be forced to run the Boston course indefinitely until they expire.

I had a weird run this morning. Besides having a lot on my mind, I'd gone to an industry event last night that put me well past my bedtime. If you looked at the metrics of the run, it would appear that I under-performed compared to my usual level. The entire time that I ran I couldn't shake the post 9/11-like feelings that resulted from yesterday's news. I think I ended up pushing harder than I normally would have on a weekday training run and, by the end, I was pretty tired.

It wasn't a particularly notable run for me, but I think I processed a lot of thoughts and have come out better for it. I'll bet being a runner would have come in handy on September 12, 2001. I can't go back in time, but I'm happy that I was a runner today.

The price of self esteem is apparently $7.99

Divide it by two and we'll talk

EDITOR'S NOTE: This is the 1,500th Emerging Runner post. It all started here.

Happy Boston Marathon Day. I grew up in the greater Boston area and have always felt tied to this event. The Boston Marathon used to be held on April 19th (Patriot's Day), which happens to be my birthday. That was, until Massachusetts began observing the holiday and running the race on Mondays. It was great that the Boston Marathon route went right though my hometown, and we could watch the runners go by from a hill behind our house.

I never thought about actually running the Boston Marathon (or any marathon for that matter) because it seemed like an impossible thing to do. Even now, the thought of running a full marathon seems abstract and unlikely. Having crossed the line on a couple of half marathons, I cannot conceive of running that distance twice, all at once. It's no longer impossible for me to imagine it, but I'm not willing to commit the time and effort that would be required. I fully admire those who do run marathons, but I'm sticking with halfs.

The Jan/Feb issue of Running Times featured a product that runners can use to brag about their marathon accomplishments. I'm not talking about the ubiquitous 26.2 decal. Apparently anyone can buy one of those, no questions asked. ProvenSport (I'm not including a link because I think this is a stupid idea) will only sell their $7.99 decals to people after they, "...validate every achievement and certify [your] legitimate bragging rights." This, for only $5 more than that unverified 26.2 decal!

I'm also offended by the poorly designed product

I know that every runner's motivation is personal and racing supports our self esteem. Those oval race decals are fun, and they don't bother me when I see them on cars. I never question the veracity of the statement, and have never thought once about the owner's possible finish times. Those who need to push the point of broadcasting to the world that they ran a marathon really, really fast probably need more than a decal to address their own self esteem issues.

A practical replacement for a postponed race

Ran it in spirit

Today's run (treadmill): 3.25 miles

Today was the scheduled date of the Marcie Mazzola 5K that was postponed last week. I'm not into racing as much as I've been the last few years, so I didn't look for another race to run in its place. While I love the whole experience of racing, I tend to put too much time and attention into the preparation. Lately, I've enjoyed the opportunity to run without having to focus on either distance or speed training.

I'm still feeling guilty for not running one of the RXR LI Marathon races. A quick check on the site shows that registration is still open. But the price to run the LI Half is almost $63 (including "convenience" fee). I've run it the last two years, and I think I'm ready for a change of half marathon scenery. Frankly, I would rather put the $63 toward a pair of Saucony Virratas, that are high on my wish list.

Virrata - just a credit card away

In deference to the Marcie 5K, as well as a lack of time to run this morning, I picked the treadmill over the street. I figured that if the race was still happening, today would been a fast run. Instead of playing with the treadmill's controls, and increasing speed as I went along, I gunned it from the start. There are times when this tactic doesn't work, and I need to back off a bit. Today the fast pace felt sustainable, and I even increased my speed over the last mile.

By the end, I felt like I'd run a 5K. It may not have been the Marcie 5K, but it was no ordinary treadmill workout either. I could have made it even more like that race by ramping up the elevation of the treadmill (to simulate the big hill on Woodhull Road), but that seemed a little much. After all, I didn't even get a tee shirt for doing all that hard running.

Avoiding redundancy on a neighborhood run

Today's run (street): 5.4 miles

After yesterday's gloomy weather, it looked like spring was finally coming back. It was still fairly chilly when I stepped outside this morning, but it was mostly due to the wind. I stood in a patch of sun to stay warm, while my GPS took its time finding a signal. Today's route was around the neighborhood, and I thought about the combination of roads I'd have to take to meet my distance goal of five miles.

I wore my Brooks Pure Drift prototypes, rather than my Kinvara 3's. Lately, I've been wanting less cushioning in the forefoot, and the Drifts are similar in that respect to my old beloved Hattoris. I definitely prefer to run with shoes that have a low "stack height" and minimal cushioning in the mid-sole. The Kinvaras have been excellent, and I'm a stone's throw away from 500 miles with them, but I've been missing the feel of a firmer-landing shoe.

I felt great from beginning to end on today's run. It was one of those rare training runs where I felt I could just keep going all day. Adventure Girl used to call it "perpetual motion running." Since I only planned to run five miles, I figured I could spend some energy on speed. I opened up the throttle every few minutes without affecting my high energy level, and it paid off when I saw my overall time.

I managed to cover most of the streets in my immediate neighborhood without doubling up too much on any one road. For some reason, I dislike running on the same section of road twice during the same run. Even if it's just seeing different houses and cars on other streets, it's still a different view. I noted that my hip seemed completely fine, and I can probably stretch my base runs to six miles now. I haven't been to Bethpage in a few weeks, so it's a possibility for tomorrow. I guess it's as good a time as any to buy my 2013 Empire Passport

Hesitation forces a Plan B run

The soggy price of procrastination

Today's run (treadmill): 3.2 miles

All of today's business related activities could be managed by emails, calls or virtual meeting rooms, so I didn't need to go into the city. Knowing that, I took my time getting ready for my planned outside run. The weather was cold and the skies were overcast, but the local news channel was saying we'd see no rain until noon. I waited until both kids had gone off to school and headed upstairs to change.

The reported temperature was 43 degrees, but it felt colder than that. I put on two long sleeved shirts and a pair of medium weight running pants. I took my time getting dressed, including HRM strap, GPS watch, RoadID and SPIbelt. I was just about to head outdoors when I heard my wife call from upstairs, "Do you know it's raining!?" I looked outside and saw the water coating the back deck. Ugh. I headed back upstairs to implement Plan B.

Some people don't mind running in the rain, but I really dislike it. Besides the visibility issues that come from wearing glasses, the experience is worsened by soaking wet pants, jerseys and socks. Plan B is usually the treadmill, unless I feel like a change and use the elliptical. Today I wanted to run, so after a quick change into running shorts, I was on the treadmill once again.

There's never much to say about a treadmill workout unless something unusual happens, and today nothing did. If I had spent less time on my laptop this morning, and instead, headed out by 7:00, I would have enjoyed a refreshing outdoor experience in dry conditions. And if that was the case, I'd probably have something more interesting to write about today.

Transcendental treadmillism

Be the treadmill

Today's run (treadmill): 3.2 miles

Rainy weather put me on the treadmill this morning, but I was fine with that. I'm way behind in my magazine reading (I blame the lack of a daily commute) and have been catching up on recent Runner's World issues. I came across an article about meditation and running, and was curious to learn how the two might be linked. Were they suggesting that runners should meditate during a run? If that's the same as zoning out, I guess it could make sense.

Much of the article covered mental preparation for a run, but the writer also suggested some specific meditative running techniques. One example was taking a breath every three steps and exhaling for two. I tried that on the treadmill this morning with mixed results. Just like when I tried to calculate cadence by tracking my steps per minute during a run, I found it extremely hard to keep my counts. The challenge was maintaining synchronization between my steps and my breathing. I gave up fairly quickly. 

The one idea in the article that proved viable was simply acknowledging the tedium of the run and the pain and fatigue that may come with it. Instead of relying on TV or music, the meditative approach is to understand the discomfort and appreciate what's good about the experience. As I ran today, I thought about how I felt (strong, mentally energized), how the floor fan was keeping me cool, and how nice it was to have a schedule that didn't involve 4:00 AM workouts. I may not have reached the highest mode of consciousness today, but meditation did do a fine job of distracting me from the damn treadmill.

An eight mile workout on top of another

Supremely lucky

Today's workout (elliptical): 30 minutes + 8 mile walk

It's another beautiful day in NYC, but I ended up doing my workout indoors this morning. No matter what, time always seems to influence action. I needed to make a mid-morning train and I'd squandered the early morning hours putting the final touches on my new business website. The elliptical made the most sense in terms of time efficiency, so I picked that over the road and the treadmill. If I'd known how much walking I would do today, I may have skipped my workout altogether.

My travels took me all around NYC today. With exception of a subway ride from Penn Station to Chamber Street, I walked up, down and all around. When I got back to Penn at the end of the day, my Fitbit showed 18K steps and 8 miles walked. My feet were fairly sore, but that's what recovery shoes are for. I put on a pair the second I got home.

The purpose of my trip downtown was to visit the Manhattan County Clerk's office at 60 Centre Street. I needed to do some legal work related to my new business. The Clerk's office is located in the basement of the Supreme Court building, and it looks like it hasn't been renovated since the 19th century. Seriously, go there and see for yourself.

It turned out that the filing (and its sizable fee) was unnecessary. Except for the cost of a subway ride, I came out well ahead. I walked from Centre Street to midtown, and eventually, back to Penn Station. Today showed that not every workout needs to involve aerobic intensity to make an impact. Sometimes it's a matter of taking some steps - maybe eighteen thousand or so.