Redemption run gives hope for Dirty Sock

The Garmin doesn't lie

Today's run (street): 3.25 miles

With the Dirty Sock trail race happening on Sunday, I had one more run to go before I finished my taper. Yesterday's run was disappointing and Tuesday's was similarly mediocre. I've recently committed to pushing harder on training runs and that paid off last week with a few decent runs. When I say decent, I mean closer to last year's average pace. Certainly not as fast as the paces I used to hit while training for a race.

The Dirty Sock is a tough course. The terrain isn't especially bad for trails, but the steamy weather conditions and muddy paths make the last miles difficult. My time expectation for this race is about 59 minutes, which is five minutes slower than my 10K PR. I'm usually happy to run it in under an hour. Actually, the way I've been running, I'm concerned about breaking 62 minutes.

Hope came this morning with a run that redeemed my spirit. The difference today was that I kept a steady focus on speed. It wasn't an impressive pace for many readers of this blog, but it was almost a minute per mile faster than what I "achieved" yesterday. I'm not going into Sunday's race with a string of fast runs under my belt, but at least I ended training on a good note.

My Garmin speaks the ugly truth

It's a match

Today's run (street): 3.25 miles

I'm incredibly annoyed with my Garmin today. I did this morning's run and, as always, recorded my distance using GPS. I always assume the watch will under-count my distance, so I wasn't upset to see the indicated time and pace. Usually, after Gmapping my route, I'll need to add about 3% more mileage to the calculation. That often makes the difference between a good and mediocre pace. Today, both the Garmin and Gmaps said exactly the same thing, and what they said wasn't good. I missed my targeted pace by 23 seconds per mile.

There's no reason why I ran this slowly today. I'd tried to focus on form and turnover. The weather was perfect, so heat and humidity were not a factor. Perceived effort was on par with my better runs and I even ran the last quarter in a semi-sprint. But in the end, my performance did not match up to expectations. Tomorrow is my last run before Sunday's race, so I need to make it count.

Zeotrope concept (left), example (right)

I took most of the day to be with the family and we spent it at the Museum of the Moving Image in Astoria, Queens. The experience was great, and I even got to play with a nineteenth century zeotrope of a man running. But instead of marveling at this 100 year old wonder of technology, I was watching his form and thinking how he should shorten his stride.

Memories of a rainy run

Soggy and humid morning, or so I remember

Today's run (street): 3.1 miles

This morning's run seems so long ago that I'm thinking about it like it was yesterday. I wanted to go out very early to beat the rain, but my stalling worked against me. I walked outside and felt a few light drops. The sky was uniformly gray and I didn't see any dark clouds that might drench me. Despite my aversion to running in rain because it distorts my vision,  I couldn't face a treadmill workout today.

My weekend of hard running has taken its toll. Even with a rest day on Monday, my leg muscles felt tight. Although I had no issues with either anaerobic or aerobic energy levels, I couldn't generate the speed I was hoping to maintain. Exactly one mile into the run, I felt a pebble that had landed in my shoe. I tried to ignore the problem, but I finally gave in and stopped to clear it. By then, the light rain had become steadier and I wondered how bad conditions would get.

I had the opportunity to head directly to my house at that point, the loop I was on took me within a block. Instead, I decided to run my route regardless. I hoped that the rain would lessen, or at the very least, that it wouldn't turn into a thunderstorm. Lightning is scary when you're out running on the street, miles away from shelter.

The rain did get worse, but the thunder held off until I got home. The rest of the day was spent either on the phone or staring at my laptop. I'm glad I got out today, but I didn't get through the conditioning run I'd originally planned. On the bright side, the humidity was extreme and that provided some good preparation for next Sunday's race.

The night of shooting stars (so I'm told)

My rendition of last night's sky

In terms of hours, yesterday was the longest day I've had this year. I was up at 5:30 AM on Sunday and I didn't get to bed until 1:30 AM this morning. I did get 6 1/2 hours sleep last night, so my internal clock is now reset.

Our late night was due to the Perseid meteor shower that peaks between Saturday and 1:00 AM tomorrow. We headed out to Sunken Meadow State Park last night, so we could watch this celestial display play out adjacent to the Long Island Sound - ostensibly without the distractions of civilization.

We arrived at Sunken Meadow around 11:00 PM and parked among groups of people who'd set up stadium chairs in the lot. There was no public lighting and as we looked for a spot, our headlights would suddenly reflect on people sitting in the pathway of our car. Just like the geniuses who put themselves in harm's way when they walk or run in the street, these people were oblivious to the danger.

We found a spot on the grass and set up a tarp with a couple of smaller camp mats. Unfortunately, by this time, the sky was almost completely covered by clouds. We all thought we saw flashes of shooting stars in the small openings of sky, but it was hard to be certain. After about an hour, it became clear that things were not going to clear up. By then I'd become fed up with deep bass rumblings emanating from a nearby car, on top of the smell of cigarettes and the constant beams coming from car headlights moving around the lot. We decided to take our leave and see if there were less clouds near where we live.

So much for escaping from civilization. Although I described the experience critically, we actually had a lot of fun. We may go out again tonight, but only as far as the local middle school. That is, if the current low ceiling gives way to clearer skies. I'm hoping the weather cooperates tomorrow morning as I go out for a short taper run. Whether we get some meteor viewing isn't known at this point. What I do know is that I won't be staying up past 1:00 AM again.

A taper run in multiple parts

Finding hills all over

Today's run (street): 6.3 miles

Taper time has begun, and I kicked it off with my last mid-length training run, before focusing the next week on core, speed and rest. Although the Dirty Sock course isn't especially hilly, it can feel that way over the last few miles. I wanted to cover at least six miles today, along with some hill practice. The temperature was a cool 66 degrees, so conditions couldn't have been much better.

The route I'd planned took me first through the local business park where I did one clockwise loop so I could take on all the elevation at once. I heard a couple of runners behind me as I made my way up the steepest part of the hill, and I was determined to hold them off. I was successful, but concerned that I'd expended too much energy that early. I was soon headed downhill, so I figured I could reset and recover from that.

The next part of my run took me around neighborhood #3, where the roads are fairly flat. That helped me get back to a steady stride before reaching Woodbury Road and the start of the bike path. This paved trail is still under construction, so I needed to navigate around some temporary barricades and cross over three short, unpaved and rocky sections. From that point, the path begins to rise at about a 3% grade that becomes more challenging and steeper near the top. I focused attention on maintaining my cadence and shortening my stride.

Once I reached my turnaround point, it was downhill for about a kilometer before I leveled out. I followed the bike path back to its starting point and crossed Woodbury Road into the neighborhood. It was less than a mile to my house and I ran the last quarter mile at 10K race pace. I don't know if it was an ideal conditioning workout, but I felt strong throughout the run and far more ready than I did the weekend before my last race.

The day got busy after that, with an afternoon get-together and other activities. We're now preparing for a late night, where we plan to watch the Perseid meteor shower on the beach. With so much happening today, I hope I'll be able to stay awake to enjoy it.

Bethpage rudely corrects an assumption

Scenes from today's Bethpage run

Yesterday's run (treadmill): 3.1 miles
Today's run (Bethpage State Park trails): 3.4 miles

At the exact moment that I was thinking how Bethpage's wooded trails are less tricky and technical than Stillwell's, my foot caught a root and I came very close to tumbling down a very steep hill. That moment captured the dichotomous nature of Bethpage's dirt trails. The main paths through these woods are beautifully groomed, but watch out for the network of challenging side-trails that connect throughout the preserve. Along a given mile, you can find cushioned (almost too cushioned) loam, followed by sand, gravel, packed dirt, rocky ledges, knotty roots, sharp rises and deep drops.

Thankfully, I didn't hit the ground after connecting with that root. It was a good reminder that complacency during a trail run can easily lead to injury. I continued with caution and made my way up a twisty rise that led to what I call the "sand trap." I don't care to run on sand, and when you reach this section you really have no choice - unless you turn around and head back the other way. My ego wouldn't let me do that, so I toughed it out for the next quarter mile, when I was able to switch to another path.

I had lots of company on the trails today. There were numerous groups of cross country teams doing summer conditioning. I saw a group of boys practicing drills across the field adjacent to the trail head and groups of high school age girls at various times running on the paths. I was very glad that I didn't have to keep up with anyone today, because I was still recovering from a late workout on Friday.

Yesterday's schedule made a morning run impossible, so I aimed for a mid-afternoon neighborhood run. Things got unexpectedly busy and I ended up pushing my run to 5:00 PM. By that time, the humidity was unbearable, so I opted for an indoor treadmill session with the AC on and the fan set to high. It was still hot and humid, but far better than outdoors. I set a fast pace and got through the run, although I'll admit I watched the clock like I was in high school math class.

Tomorrow I plan to go out for a base run that will kick off my taper for the Dirty Sock. I expect to go for 6 to 7 miles and hope to get an early start to minimize the heat and sun. I had originally planned to run the Dirty Sock course today, but I'll need to wait another week to see that course again on race day. And when I do, I'll be sure to scan the path for roots.

Sharing Stillwell with a friend

Tough trails on the northern route

Thursday's run (Stillwell Woods): 3.4 miles

Yesterday brought good news on a few fronts. First, my headache finally went away. Second, I made some good business progress during the day (although it interfered with my ability to generate a Thursday post). And third, I had a great run with my friend Chris at Stillwell Woods.

I'm definitely a morning runner, so the idea of going for a high energy run at 4 PM concerned me. The weather had looked threatening all day and thunderstorms were predicted for later. When Chris arrived, we decided to head to Stillwell rather than Bethpage, because Stillwell is closer and has excellent tree cover. I was glad to be going to Stillwell and happy to show off the trail running paradise that's located five minutes from my house.

Before we headed over to Stillwell, Chris gave me another good piece of news. He's going to be running Cow Harbor this year for the first time. Chris lives in Westchester and does races up there, but he's never raced on LI. I filled him in on the Cow Harbor experience and he's excited. He's not intimidated by the James Street hill either. But I won't be running alongside him that day. Chris runs the NY Marathon faster than 3:30 and will probably finish Cow Harbor ten minutes before I do.

But on the trails I can can keep up with him, at least for a while. We followed my usual route until peeling off onto the "Most Difficult" trail. Chris was amazed to see such tough terrain and said that if he lived here, he'd run Stillwell every day. We stayed on this steeply climbing and dropping trail until I redirected us back to my usual, but less challenging loop.

With Chris pacing, I was able to run faster than I probably would have gone if I was running alone. We did an extended loop and then another smaller loop before we reached the main trail. Just as I was feeling relived to be close to the end, Chris innocently asked, "Do you want to go around again?" I answered, "I'm done, race you to the car!"

Although yesterday was mostly good news, I was disappointed to hear that my friend Mike won't be able to run the Dirty Sock course with me on Saturday because he's been delayed traveling back to LI. I'm debating whether to run it alone, or go over to Bethpage and run the wooded trails there. It's always helpful to practice on the course that you are racing, but I might get some extra hill work done if I go to Bethpage.

A good run to start but then came the pressure

Cold-triggered annoyance

Today's run (street): 3.4 miles

This day started great, with a nice early run in conditions that were close to yesterday's. I've been running hard lately, so I backed off in terms of intensity. I had a deadline to meet, so I knew I couldn't go out too slowly. Just before I hit mile three, I saw that my time was out of acceptable range. I decided to turn up the jets and ran the last half mile like I was finishing a race.

Things got a little tough after that. We did a family activity at the Cradle of Aviation museum and the building temperature must have been set to the mid-50's. This triggered one of my pressure headaches and, in the course of about 90 minutes, I went from feeling great to needing to lie down. I got home and took a decongestant before settling into a recovery nap.

Sleep minimized my headache but it was still there in the background. That made for a very long afternoon of work. Spending so much time in front of my laptop didn't help the situation and my headache, though better, is still there. I hope a good night's sleep will help knock it out completely. I have a tough trail run planned for tomorrow afternoon and I want to be at my best for it.

When pacing average is better than average

Today's run (street): 3.5 miles

I spent most of the day in the city, but I managed to get out for a run around 6:30 AM. I always walk down the driveway to get the paper while my Garmin acquires its signal. This morning I was struck by the pleasant coolness in the air and the soft light from the sun that would feel much hotter in an hour. The difference between running at 6:30, versus 7:30 AM, when I usually go out on weekdays, is measurable.

It was probably due to the speed work I did on Sunday that I took off with an energy that I haven't felt in many weeks. My stride was smooth and I felt the sensation of moving. That might sound funny, but my runs can sometimes feel static and plodding. I guess that happens when you run faster. I should probably do it more often.

My overall performance was right around my average training pace. My 2012 average, that is. This year I've been averaging 15 seconds slower than that. But that's about to change. I don't know why my focus on speed tends to drift over time, because I generally enjoy running fast tempos and intervals. I guess I should try to remember that more often.

Speed work, if you can call it that

Running in circles makes me lose my tempo

Today's run (track): 3.1 mile tempo, plus 5 x 100m - total: 3.4 miles

This morning I headed to the local track to run intervals. I was not looking forward to the workout, but if I wanted to improve my speed, I needed to do my homework. Conditions were good, 66° with indirect sun, so I had little excuse to take it easy. I decided to start with a few warm up laps before taking on intervals. I ended up doing a three mile tempo run, followed by 5 x 100 meter strides, run two minutes/mile faster than 10K race pace.

I was concerned that I'd be dealing with some leg fatigue after yesterday's run. Once I got going, I became confident that I'd be okay, although I was frustrated with my limited ability to hit my targeted pace. By the second mile, I was running faster. There were others on the track during the time I was there, but it never got crowded. I appreciated having the first lane to myself, with no need to shift around any walkers or slower runners.

Observations: 

1. I'm still running pretty slow these days. My goal was to break 27 minutes, but I didn't succeed. However, I did run negative splits, with a 9% improvement between miles 1 and 3.

2. I was able to meet my speed target on the intervals. While these runs felt faster than the 6:54 average I recorded, the last time that I did speed work, I averaged under 6:30. Like I said, I'm still slow.

Overall, I'm pleased with this weekend's training. With a couple of tough workouts coming up this week, I feel like I'm setting up well for the competition on the 18th.

Perpetual motion running at Bethpage

Perpetual force plus PureDrift

Today's run (Bethpage State Park): 6.1 miles

Not that running six miles is particularly challenging, but when you add Bethpage's rolling bike path, the going can get tough. With a 10K race looming, I felt that I needed to break out of my 3 to 4 mile run habit and push my base closer to race distance. I expected today's run on the Bethpage trail to be difficult, but it wasn't. In fact, I could have easily added a couple of more miles when I got to the end.

Things didn't start out well this morning. I dressed for my run before noticing a steady rain outside. The weather reports indicated that things would clear up in an hour so I waited. It was drizzling when I left my house and the intensity of the rain increased along the way. When I arrived at the park, it was back to a drizzle and I was fine with that. I decided to follow the older path south - three miles out and three back.

I had trouble generating speed as I took on the first hill after the trail head. Even during the long downhill section that followed, I felt constrained. But shortly before the one mile point, I literally "hit my stride", taking on the rolling hills with little trouble. I wasn't moving that fast, but the activity felt friction-less. I remembered that Adventure Girl called this "perpetual motion running."

I kept waiting for my energy to drain as I burned off glycogen, anticipating the struggles that would come when my system turned to alternative sources of fuel. It began to rain at the same time that I started to tire. Perhaps it was the practical need to get out of the rain that changed my energy, but I stepped it up and returned to the perpetual motion stride.

The last mile of this route has a few short steep hills and one long one. I focused on shortening my stride length and maintaining my cadence. I wouldn't say it was easy, but after 5.5 miles I still felt strong getting through the last section. Once I crested the dreaded last hill, I realized that I was feeling strong enough to keep going.

I ended up turning left to return to my starting point. I'd cover my planned distance and confirmed that my conditioning was on track. My trail run with Chris will happen on Thursday and Mike and I are doing a Dirty Sock course practice on Saturday. Those workouts will help fine-tune my race readiness. I hope that perpetual motion stride will return when I need it.

DNA extraction and the dog that didn't bite

My morning encounter

Today's run (street): 3.4 miles

For some reason I had it in my head that yesterday was Friday. When I got up this morning I started thinking about where I'd go for my first weekend run. The rain had moved out, and it looked like nice weather to be outside. I started going through my options for running venues when I realized that it wasn't Saturday and I had to get some work done.

My business schedule is less structured than when I worked in an office in NYC. I can now start my day with a run after the sun has come up, or work for a while and run later in the morning. My schedule also gives me the flexibility to do things I used to miss because I'd be in the city. Today I was able to attend my son's presentation on gene extraction methodologies at the Cold Spring Harbor DNA Learning Center. The most impressive thing I ever did at summer camp was make a lanyard.

Saying goodbye to his Beijing camp mates

Before all of that, I went for a run. Since I didn't have the time to cover much distance, I stuck to the neighborhood and followed one of my usual routes. A few minutes into the run I was accosted by an unleashed dog whose owner called to me, "He's only going to follow you to the end of the street." This annoyed me. Recently, I read a quote by Peter Magill, a Running Times columnist, who said, "Every dog that has bitten me was a dog that didn't bite."

The dog kept its distance and it stopped as the owner had predicted. I was soon past my first mile, enjoying cooler conditions than I'd expected. I tried to carry over the intensity of yesterday afternoon's treadmill workout into today and was only partially successful. I ended up pacing in the acceptable range. If the weather holds tomorrow I'll probably return to Bethpage and do a hybrid run on both the dirt and the bike trails. I need to build my base in preparation for the upcoming 10K that happens in just two weeks.

Rain disrupts my plans, but not my running

Weather fit for neither beast nor trail runner

Today's run (treadmill): 3.1 miles

I ended up skipping yesterday's workout altogether, choosing to wait until this afternoon to run the trails with my friend. The early morning's weather was perfect, but unfortunately, it was the only good weather we had today. I glanced outside throughout the day and watched the sky grow increasingly darker. It would either clear up, or I'd be looking at rainy and muddy conditions at 4:00 PM.

Around 3:00 PM, my friend Chris called to check in. He was on Long Island for business and preparing to finish a meeting, before heading to my house. The rain was coming down in buckets and any hopes that it would taper off were gone. We decided to postpone our trail run until next week.

With my afternoon freed up, I refocused on a business project. I knew I had the option of running on the treadmill so, by 4:15, I'd decided to do that. In keeping with my plan to train at faster paces, I started on the edge of comfort and increased my speed periodically throughout the run.

Some people find treadmill running easier than outdoor running, but I have the opposite experience. 6.6 MPH (9:00/mile) on my Sole F63 feels like 5K race pace. I was determined get through the run, despite increasing discomfort. I bumped up the pace with a quarter mile to go and held it until I'd "covered" my planned distance.

It was definitely one of the hardest runs I've done in the last four weeks and I was glad that I didn't back off on my speed, even as the run got tougher. I need to maintain that mindset as I go through my Dirty Sock training. Even without Chris to push me or the challenges at Stillwell, I think made some good conditioning progress today.

Workout pending...

Today started early and was spent in the city. Last night I'd considered pulling out my headlamp and reflective vest and doing a 4:00 AM run, just like old times. But reality prevailed when I got up and I decided to forgo my workout. While nostalgia has its place, so does sleep.

By the time I got home, it was a sunny 86 degrees (according to my car's display). That discouraged me from going outside for an afternoon run. I'm still considering a climate controlled workout on the treadmill later, but then again, it may be better to wait and resume tomorrow. With my friend Chris coming by for a Stillwell run tomorrow, I'm going to need to conserve some energy. His idea of an easy run differs greatly from mine.

Speed decline, is it nature or nurture?

My story in two axis

Today's run (street): 3.25 miles

Conditions were near perfect when I went out for my morning run. The 7:00 AM sun was low enough to cast great shade along my route and the air felt cool and dry. The neighborhood was quiet, with just a few cars and a couple of walkers. I moved along well and thought about the fact that my running performance has suffered greatly this year.

A few years ago, I would average around 27 minutes for a three mile training run. Over time, my normal training pace has edged up almost a minute per mile. Back in 2010, I went out on every run with a pace goal in mind, and I was racing far more frequently than I have this year. That may explain some of the loss of speed.

I'm not willing to concede any performance drops to age at this point. Although I really want to run for the sake of running, I do find myself thinking about turnover and stride length while on the road. If I look at my pace on the Garmin during a run, I'm often surprised by how much effort it takes to break 9:00 minutes.

Every time I find myself on a run, struggling to stay under 10:00/mile, I vow that I'll go back to doing core exercises and speed work at the track. Somehow I forget that commitment once I get home. I think it's time to get serious about speed. I'm due to run with a friend this week who tends to push me past my comfort zone. Maybe that's exactly what I need right now.

Two part post on this Stillwell Sunday

No actual pandas sighted today 

Today's run (street): 3.8 miles
Today's hike (Stillwell Woods): 3.7 miles

Part I - Running
Yesterday's run at Stillwell Woods was a nice change from the road and it presented a nice level of challenge. Although I started out feeling strong and energized, after 20 minutes I reached a point where I needed to take a short break. It wasn't the first time I had to take a minute to reset myself while running at Stillwell. What surprised me was how quickly I went from feeling fit to feeling fatigued.

I recovered quickly and had no issues for the rest of the run, but I was frustrated that I needed to take a break. I take it as a point of pride that I never stop during road or bike trail runs. While the shaded woods helped keep me cool, the inclines and careful footing on more technical trail sections took a toll. I've had weekends where I ran with difficulty on Saturday, only to rebound with a great run on Sunday. I was curious if that would be the case today.

I got out early this morning, before the sun became a factor. We had hosted friends yesterday afternoon and evening and I'd done a lot of unintentional glycogen loading. I figured the upside was the possibility of having more energy for the run today, but I was a little tired at the start. I tried to get my speed up during the first mile but my legs weren't cooperating. I eventually loosened up and, by the last mile, I was running at a decent pace.

I would have liked to perform better overall, but achieving negative splits was good consolation. More importantly, I experienced no fatigue during the run. This confirmed my theory that yesterday's tough times had mostly to do with the challenging terrain. While that's good, it also confirms the fact that my conditioning isn't where it needs to be.

Part II - Hiking
I downloaded my Garmin after today's run and looked at Saturday's Stillwell route map. I saw that Trailview intersected with my standard loop and decided I'd follow it south the next time I ran there. My son has been asking me to go on a hike so, I figured this was good opportunity. After preparing for the bugs with an application of OFF, we headed over to Stillwell. A light rain that had started to fall, but we figured that once we had tree cover, we'd be fine.

Once we cleared the big field, we moved south and then east, until we reached the Trailview path. At that point, the trail is rugged, with lots of steep rises, drops and gnarly roots that could easily trip someone up. We made our way carefully down the path until we reached the point where the trail paralleled the LIRR tracks. I knew that there was a trestle located east of our position and we navigated to it. We ended up in a mini bamboo forest that felt like an enclosure. My son asked, "Where are all the pandas?"

Adjacent to this section was a small road leading to a private neighborhood on the left and the trestle on the right. We passed underneath the tracks and into the northern part of Trailview Park. The sign said "Trail Closed" but we concluded that was just for one path. The trail rose from there and made our way up without much trouble. We decided to turn back after exploring Trailview for about ten minutes.

Our hike back went by quickly and we soon encountered a group of mountain bikers looking to take on the difficult terrain of that area. None were wearing helmets, a bad move generally and an especially bad idea on these treacherous sections. They didn't appear to be experienced riders either. I hope no one got hurt.

Next time we may start at Stillwell and follow the trail all the way to the trail head on Jericho Turnpike. Eventually, I'd like to hike it north all the way to Cold Spring Harbor. Today's hike was just the right distance and a nice adventure for me and my son. I was thinking recently that I haven't spent enough time at Stillwell. I certainly don't feel that way after this weekend.

Choosing the difficult path

The trail rarely taken

Today's run (Stillwell Woods): 3.5 miles

I went to Stillwell Woods this morning for a change of pace and the opportunity to run in shade. The clouds have moved out and the humidity (and dew point!) is higher than yesterday. Even though Stillwell offers a nice break from my neighborhood streets, I don't feel like I've taken full advantage of its breadth of choices. Nowadays, I tend to follow the same few trails, but I decided to change that today.

When I arrived at Stillwell Park, I saw an open tent with mountain bikes set up by Santa Cruz, a bike manufacturer. A few months ago Scott bikes did the same thing, offering people the opportunity to test their bikes on Stillwell's trails. Due to that, I was a little concerned that I'd get over-run by mountain bikers on the trails. It turned out that I only encountered a few groups of riders who shared the path nicely.

Unlike the route I normally follow, I turned left on a path marked "most difficult." In the past, I would take on Stillwell's hardest technical trails. Over time, I've found myself running the same, less challenging loop. The trees were doing a nice job of blocking the sun as I made my way through the ups, downs and root covered paths. After a couple of miles, I started to feel fatigued and I needed to take a minute to rest before continuing.

It turned out to be a more difficult run than I'd intended. The upside was getting through a good workout with scenery far more interesting than my neighborhood streets.

In running, this point is most important

With all dew respect

Today's run (street): 3.5 miles

People always say "It's not the heat, it's the humidity." In fact, it's really the dew point that determines the level of comfort (or discomfort) in hot weather. Before I went out for my run this morning, I checked weather.com which reported a temperature of 66° and humidity at 91%. "Ugh", I thought. "It's going to be just like Tuesday, when you could literally feel the moisture in the air." But then I checked the dew point and saw it was 61. That meant 66° would feel like 64°.

That changed my attitude and I got out the door in record time. It felt pleasant and slightly cool, with a mild breeze coming from the north. I took off feeling fortunate to have dodged what I expected to be sticky, hot weather. I guessed that the 91% humidity related to the cloudy skies that looked mildly threatening. I ran with a little rain yesterday and I was willing to risk it today.

As it turned out, the rain held off, but I could smell its aroma mixed with the scent of sugar maple. That combination followed me throughout the entire route. I threw in a little speed in the second half and ended up having a very satisfying run. A low dew point was all it took.

Adidas and Reebok jump the shark

I find the look of this shoe disturbing

Today's run (street): 3.75 miles

Earlier this week, I was walking up 7th Avenue when I noticed a guy wearing a strange looking pair of Reeboks. They looked like a chromosome-damaged version of Nike's Shox, a shoe I'd disparaged in what has become my all-time most popular post. Amazingly, these shoes looked even weirder than the Nikes. It turns out the guy was wearing Reebok ATV19's, ATV standing (I guess) for "All Terrain Vehicle.

It's no secret that I despise Reebok's line of running shoes because they significantly miss the mark in terms of both quality and style. I'm sure there are plenty of middle school-aged boys who would disagree with me on this. That's my point. I've wondered how a respected company like Adidas, that makes some very good running shoes, would also have a brand (Reebok) that produces such gimmicky footwear. And then I got a PR mailing from Adidas that's helping me understand that better.

A picture's worth a thousand words

When I first saw the press release for the Adidas Springblade, I thought it was a parody. While the Springblade isn't the first running shoe to use cantilevers to promote energy return, the design they came up with looks completely ridiculous. Or, in the words of those middle schoolers: Awesome! I'm curious to see if anyone ever shows up for a race wearing these monstrosities. The only thing worse would be if the wearer won the race.

Ten hours late for my run

I would have preferred AM to PM

Today's run (street): 3.3 miles

As I made my way up the road to start today's workout, I thought about how much I prefer to run in the morning. Too bad it was 5:00 PM and the sun was high in the sky. I had a lot going on today and missed my morning window for running. I had a schedule change right after lunch that opened up some time. I thought about going out for a few miles, but I was concerned about being back home in time for a meeting. I was almost at the point when I'd write off today as a rest day and resume my schedule tomorrow.

Once I finished up at 4:30, I needed to decide whether to run or start work on a new project. I stepped out to the deck and saw that the humidity had dropped since morning. I figured that I could pound out three miles fairly quickly and still make the rest of the afternoon productive. It took a long time to acquire a signal on the Garmin, surprising on such a clear day.

It may have been due to running later in the day, but I was experiencing some soreness in my right quad. I was concerned that if I pushed too hard I could pull a muscle, so I didn't. Not that I have that much horsepower late in the day. Holding back a little helped get me through the route and the time went by quickly. Tomorrow's schedule is more manageable than today's, but I plan to get on the road as early as possible.

A return to my happy place (City Sports)

It looks better in the picture

Today's run (treadmill): 3.1 miles

Much of today was spent in the city and I began the day with a high energy treadmill run. I'd considered running outdoors, but outside conditions looked a little soggy. I'm trying to focus on performance running as I prepare for my next race, and set the speed faster than normal. Soon after that, I was wishing the workout would end. I figured that the faster the pace, the faster the run would get done, so I steadily increased my speed.

I was pleased with my workout performance, although I regretted pushing so hard. With a full day's work ahead of me, I should have thought through the amount of effort I'd expend. I ended up doing fine and didn't fall asleep once in my meetings.

I was on my way to see friends for lunch in midtown, so I stopped into nearby City Sport to see if they had anything new. The store is only a couple of blocks from my old office and I'd go there often at lunchtime for stress relief. I'm in the market for a lightweight running raincoat and found a Brooks LSD jacket on clearance for $59. It seemed like a good deal, but unfortunately they didn't have it in my size. I consoled myself with the thought that the black and red color scheme was fairly unattractive.

Altra Instinct

Topo RR

I checked out City Sports' running shoes and saw that they'd added some interesting brands, including Altra (a zero drop brand with a wide toe bed) and Topo (a low shoe with a split toe design) that reminded me of my Brooks Pure Drifts. I decided I'd come back when I had more time to try them on.

Between all the walking in NYC and my treadmill run this morning, I'm up to 16K steps for the day. After the heavy downpours this afternoon I became concerned that I could be be rained out again tomorrow. The skies have since cleared and I'm hoping that lasts through morning.

Membership has its privileges (and issues)

Last week I received a mailing from my old company, inviting me to join their alumni association. This offer was packaged like a wedding invitation, with a tasteful note along with the requisite response card. The value proposition was tempting, but I chose to decline, just as I have each time I've received solicitations from my high school and college alumni groups.

I mention this because I've recently thought about joining GLIRC, the local running club in Long Island that boasts a membership in the thousands. I usually enjoy running with other people, but I also find solo runs very fulfilling. But just like alumni groups, I can never bring myself to sign up.

I first wrote about joining a running club four years ago. At that time (and ever since) I've dismissed the idea. I wrote that, while I liked to run with others, it was, "mostly because [they've been] discreet events: assemble, run, depart. No barbecues, fund raisers, meetings, bylaws or committees. I'm not saying these things aren't great, they're just not for me."

It may be worth re-thinking running clubs now that I have a little more discretionary time. Perhaps there's an option to just do meetup runs, with no further obligation to participate in club activities. In that case, I might be tempted. Especially if they send me a nicely worded invitation in the mail.

Bethpage base run and a new pair of "minimal shoes"

Justifiable replacement

Today's run (Bethpage State Park): 5.9 miles

I needed to do some base building as I prepare for my next race, so I headed over to Bethpage State Park to run on the northern bike path extension. The section between the trail head at Bethpage and Old Country Road is a personal favorite, due to its rolling terrain and handy distance markers. For longer runs, I cross Old Country Road and follow the trail as far as I wish. Running it to the end leaves me off near my neighborhood, allowing me to run all the way home.

I managed to stall a full hour between the time I dressed for the run and when I actually left for Bethpage. Despite a later start, weather conditions were still good, due to heavy cloud cover that prevented direct sunshine. Humidity was much lower than yesterday and I felt energized as I took my first steps from my car to the trail.

My goal today was to cover 5 to 6 miles at around a 9:30 pace. My ideal goal pace for the Dirty Sock 10K is 9:00/mile (or better), which will be hard for me to achieve. The best I've ever done on that race is 58:26, so I'd need improve on that by over two minutes. My 10K PR is around 54 minutes, but that race wasn't a trail run held during the dog days of August.

I didn't quite make today's performance goal, but I came respectably close. The cyclists were out in force today and I was disappointed by their lack of trail etiquette. A number of bike riders zoomed by very closely without giving any "On your left" warnings. Are they aggressive because they resent all the runners and walkers on the path, or are they just selfish?

I was humbled early on by a woman who came off a wooded trail that intersected with the paved path. She appeared to be running at an easy pace as she came up beside me, but left me in the dust before ducking back into the woods. It's really hard to gauge a runner's speed just by looking at them. There was a group of high school aged boys doing a training run and a family of five (including three pre-teens) who were all running together.

Most of the run felt good. It was only near the end, when I faced the biggest hills, that I began to feel some fatigue.  Despite that, I pushed hard during the last half mile and I was surprised to have the energy to do that.

After I got home, my daughter and I went to Modell's in Plainview to buy ourselves new pairs of pool shoes. My old pair (top), which served me well for at least five years (including time on the road as "poor man's" minimalist running shoes), are starting to disintegrate. I'm not sure I'll use my new pair for running, but they worked great in the pool today!

Conditions are ideal for Dirty Sock race prep

 

Today's run (street): 4.3 miles

I've been thinking a lot about the upcoming Dirty Sock 10K that happens on August 18th. I ran this race in 2009, 2010 and 2011, but I skipped it last year. It's a hard race, especially at the end. Conditions are often brutal, with temperatures near 90° and humidity approaching 100%. The website describes the course as "USATF Certified and Sanctioned, fast, mostly flat, picturesque, wooded trails, only 2/10 mile paved. Splits, water stops, road apples, uneven terrain." The last mile of this race always feels as long as the previous five.

The best way to train for this race is to run the course, something I'm planning to do with my friend Mike in early August. In the meantime, I'm planning to push my speed more often in the training runs I do each day. This might be a challenge if the weather remains hot and humid, as it was today.

This morning I got out reasonably early. After a quick loop around the northern section of my neighborhood, I headed to the middle school where I could access the foot path that leads to a service road and local business park. I ran the park loop clockwise so I could take on all the elevation at once, rather than endure the long, but less steep elevation I'd encounter going the other way.

During yesterday's run I'd moderated my pace in response to the sweltering heat. Today was slightly cooler and the sun was less intense at the start. I focused on my turnover, in hopes of achieving a faster pace than Friday's. I ended up with a respectable time, although I'd like to improve that by 20 seconds per mile by race day. I'm thinking of visiting Bethpage tomorrow and hoping that this evening's rainstorm will chase away the heat and make running conditions more pleasant on the running trail.