Sidewalk running on a busy Friday morning

Hurry home K5s

Today's run (street): 3.2 miles
Yesterday's workout (elliptical): 30 minutes

It's Labor Day weekend and the end of the first week of school. Despite the heat wave we've had over the past few days, I know that fall weather will soon be here. I'm pretty excited about that. This morning's temperature was closer to 70 than 90, but it was still extremely humid when I stepped outside. I patiently waited for a phalanx of buses to go by and then I was off.

I knew it would be humid, so I kept a low effort for the first ten minutes. I've been eagerly anticipating the arrival of my Kinvara 5s, but I had to go with the Triumph ISOs today. That turned out to be a good choice because the high volume of traffic forced me onto concrete slab sidewalks a few times. The Triumphs provided a nice cushion from the extra hard surface, but I was still concerned about the possibility of tripping on the uneven sections. Halfway through the run, it seemed like all the school drop-off traffic was finished and it felt a little safer to be on the street.

Along the way, I ran by one of my wife's friends who was chatting with a neighbor in front of her house. We exchanged quick hellos, but I didn't have time to stop because I was on a split second schedule. I needed to be showered and dressed in time for a video call that was happening in 30 minutes. I got ready with only seconds to spare and did the call wearing gym shorts. Since my colleagues could only see my top half, that will remain a secret unless they read this post.

I did pretty well today despite the humidity and the fact that I haven't taken to the Triumphs. My new Kinvaras are due to arrive by 8 PM tomorrow, so I may not get to run in them until Sunday. I think it will be a little cooler on Saturday and plan to cover a little more distance.

Another Kinvara for the ER

This color was $52, the rest were more expensive

This weekend's runs (street): 8 miles total

This is the last weekend of summer before the kids return to school so we took off for some R&R. Due to that, I was limited in terms of running options. But between today and yesterday, I was able to cover a total of eight miles. The not so good news is that the upper thigh discomfort that I experienced as part of my ruptured disc has come back. It's not actually painful, but I feel it in every step and it's affecting my stride.

I'm doing some massage exercise to help deal with it. Fortunately, this discomfort only happens while I'm running. I ran with my Saucony Triumph ISOs today and it was a little better than with my Virratas that have pronounced heel wear on the lateral sides of both shoes. I've been researching shoes to replace the Virratas (my main shoe right now) and decided to go with the Kinvara 5.

Thanks to ShoeKicker, I was able to find a pair online for $52 with free shipping. I should see them sometime next week. I adored my original Kinvaras and the K3s have served me well for far longer than I'd deserved. I made the mistake of reading lots of user reviews that planted some doubt about the K5s.

The concern was mostly due to the Pro-Lock feature that the Triumphs also have. The K6 Pro-Lock is supposed to be worse, which is why I elected to get the 5s. I figure that everyone's foot is different and some people will always be disappointed. Despite some negative posts, most reviews were overwhelmingly positive, I'm hoping mine will be too.

ShoeKicker finds finds running shoe bargains

Today's run (street): 3.5 miles

Back to the run today. I've been non-stop all week at work and getting home a little later than I'd like. Due to that, I wasn't able to fit in a workout last night. This morning I kicked off my weekend of running with a few loops around the neighborhood. The humidity was down, my energy was up and I thought I was really hammering my last mile. No such luck, but it was my fastest of the day.

Our plans this weekend may interfere with both my running and blogging so I'm glad I got out today. If I have time, I'll continue my search for my next pair of running shoes. The guy behind a new site and web app called ShoeKicker contacted me recently. That was timely, since I'm in the market for a new trainers.

ShoeKicker is a clever idea. Put in the shoe that you want to buy, plus your size and gender, and it quickly returns the best price on the web. There's a button to take you directly to the lowest offer, along with alternative sites that sell the shoe. The feedback I gave him was to add more capabilities to the site to bring people back more frequently. I also think it would be good for the app to provide some contextual information to help educate the user or provide an opportunity to price alternative models.

I miss the (defunct) Runners World shoe app and ShoeKicker could be a good, modern alternative. It has a clean design, easy to use interface and tells you how much you save in fun non-monitory terms. Dave, the guy behind the site, seems very interested in providing the best possible experience to his users. Check it out. Once I decide on my next shoe, I'll probably use the site to buy them.

Born that Way (running shoe version)

Mister minimal at Bethpage this morning

Today's run (Bethpage trail): 5.2 miles
Yesterday's workout (elliptical): 50 minutes

We are who we are, no matter what we're told to be. After the minimalist running shoe movement started by the book, "Born to Run", I broke from the traditional style of running shoe (Nike Turbulence, Brooks Adrenaline, ASICS 1130, Saucony Grid Tangent, Adidas Response) and took delivery of a pair of Saucony Kinvaras. It was love at first run.

I put 500 miles on that pair of Kinvaras before retiring them. It was a new design and Saucony hadn't yet figured out how to make the soles more durable. My last run in them was a nine miler at Belmont Lake the weekend before the 2011 LI Half Marathon. I finished that run with a sore knee that plagued me throughout the race and for a couple of months after that. Despite a bad end to a great experience with the Kinvaras, I was eager to explore more minimalist shoes.

The original Kinvara

I am not what most people would describe as an efficient runner but I do really well with lower, less cushioned shoes. Following the Kinvara, I ran almost 400 miles in the zero-drop Hattoris, followed by another 500 miles in a pre-production pair of Brooks Pure Drifts. I liked the connection to the road that I got with those shoes and followed the Pure Drifts with a pair of Kinvara 3s. I used the K3s on the road for over 700 miles before making them my treadmill shoes. They probably have 1,000 miles on them by now.

Last year I managed to snag a pair of ASICS Kayano 20s for the astonishingly low price of $64. I know people who swear by the Kayanos, calling them the Lexus of running shoes, for their highly cushioned but stable ride. My speed was suffering and I thought I'd change it up with a return to an old-school shoe design. My initial experience with the Kayanos was disappointing, but I like them better now, mostly as a casual weekend shoe.

Saucony provided me an opportunity to test the new Triumph ISO, a shoe similar to the Kayano but modernized and lightened. All the same, it's a lot of shoe and it's neither low nor minimal. With both the Triumphs and Kayanos in my stable, I should be happy, but I've find myself going with my semi-minimal Saucony Virratas that have close to 700 miles on them. The Virrata's out-soles are very worn at this point and I don't want to invite injury.

(I'll) take Five

Yesterday I looked at shoes at one of the big box sporting goods stores and didn't see much that excited me. They didn't have Virratas or Kinvaras and I didn't like the current models from Brooks, ASICS or New Balance. I may order the Kinvara 5s online (the 6s got some bad reviews because of a new lacing feature). I'm not sure they even make the Virratas anymore. Too bad, I thought it was a great shoe.

I ended up wearing my Kayanos on today's run. The original plan was for the Runsketeers to get together at Bethpage but my buddies weren't able to make it this morning. I parked on Colonial and ran south for about 2.5 miles before turning around for the balance of the run. Conditions were good, with no direct sun but the humidity was 83%. I brought my water bottle and that worked fine. The only problem was that 21 ounces of water is heavy to carry. I was wishing for a smaller bottle by the second mile.

Tomorrow I return to work after what felt like a very long vacation. I was happy with my running and the distance I covered. I also got in a couple of good elliptical sessions because I have some slight sciatica and the no-impact workout seems to help that. I may visit a couple of running stores next weekend in search of my next minimal running shoe. What can I say? I was born to run minimally.

Pouring without raining

 

Todays run (street): 3.5 miles

 As expected, I woke up around 5:30 AM to the percussive sound of rain on the skylight. This continued for at least an hour, but by 8:00 AM, conditions had improved enough for me to venture outside. The skies were dark and overcast and I couldn't tell whether the rain had completely stopped. Surprisingly enough, my Garmin grabbed a signal almost instantly and I was off.

I hadn't gone more than a few tenths before I felt a cascade of water drops as I rounded the first corner. Despite the rain, I decided to keep going. Interestingly enough, the "downpour" stopped as quickly as it came, and I realized the "rain" was merely droplets of water shaken off the trees overhead. I continued along, getting intermittently splattered every time I ran under a group of trees.

My route today was three 1.15 mile loops that started and finished in front of my house. As time went on, things began to dry and the tree showers became less frequent. The sun started showing through the clouds, but not enough for me to regret leaving my sunglasses at home. It was a decent run and I was pleased that the weather hadn't relegated me to the treadmill today.

Tomorrow is supposed to be dry all day and, if I get out around 8:00 AM, the humidity level should be a tolerable 52%. That would be a big improvement compared to all my other runs this week. If I get in eight more miles over the next couple of days, this could be my highest mileage week this year.

Return to Brooklyn Half, without the Half

Post-finish, pre-tent spot

Today's run (street): 3.6 miles
Yesterday's workout (elliptical): 30 minutes

I'm on day 2 of my vacation and it's been a nice break so far. Yesterday's plans included a stop at Coney Island which looked a lot different from the last time I was there. That's because the last time I was pounding along the boardwalk on my way the Brooklyn Half finish line.

My memories of that time consist of 1) walls of screaming people lining the street and boardwalk, 2) grabbing the first banana and cup of water I could find, 3) making my way through the crowd toward the big (decommissioned) parachute ride where my friends had gathered after they'd finished, and 4) being "triaged" in the medical tent by a bunch of bored EMTs.

 Ahh, memories. No post race-type food on Thursday. Just good old Nathan's. Before any of that, I did an elliptical session to maintain my goal of running or otherwise working out every day of this vacation. It was humid yesterday, so I did what I could to maintain airflow, opening windows and running the big fan at top speed. That helped but by the end, the humidity won.

This morning it was back to the road. Between the workout and all the walking yesterday, my legs felt like rubber. All the same (and probably due to consuming the equivalent of 20 Kw of carb energy at Nathan's) I was ready to run. I did what I could to mix up the route and was pleased with how I ran, despite conditions that felt even more oppressive than on Wednesday.

Tomorrow is supposed be rainy, so I'll probably be stuck inside with either the treadmill or the elliptical. If it's misting or only lightly raining I may go for a run anyway. The humidity is brutal, but it always is in late August. I know it won't be long until I'm back to running in long sleeves and wool running socks.

A day late and a mile short

Avoid at all costs

Monday's run (street): 3.25 miles

By a day late, I'm talking about posting today about a run I did yesterday. I broke up my vacation with a trip into the office this morning to attend a meeting that I probably could have done as a conference call. But success in business often comes from just showing up. I have no regrets except for my decision to take the Clearview to the Grand Central on my way home. If you live in the NYC area you'll understand exactly what I mean.

My running buddy TPP is back to blogging and her post today reminded me of Monday's super-humid running experience. Although I got out before 8:00 AM, the temperature was just shy of 80° and the humidity was a solid 80%. I'm often fooled when I go out on humid days because the moisture in the air, combined with a slight breeze, can feel cool if you're not sweating. It doesn't take long before reality hits.

I had a decent 5 miler on Sunday and an almost 5 miler on Saturday, so I decided to be kind to myself and forget my four mile target. I took the best route I could to get me through my minimum run distance (MRD) of three miles with a quarter mile to spare. Although the air was heavy with moisture, I did manage a decent pace that was faster than my two prior runs.

I'm back to being on vacation and though the days are are busy, I plan to get in a couple more mid-week workouts. Having a heat wave during your vacation week isn't as bad as having to go into the office on your vacation week. But it's not too great either.

An end to tepid hydration

My formally stingy bottle

Today's run (Bethpage bike trail): 5.1 miles

The Dirty Sock 10K was held today, but I opted to go solo with a run on the north end of the Bethpage trail. Last weekend the Runsketeers owned that route, so it would have been redundant to return for the race. Besides that, today's weather was fairly unpleasant for running. Garmin said the "feels like" temperature was 83° with 62% humidity. If it was that hot and humid on the bike trail this morning, the Dirty Sock course must surely have been oppressive.

I didn't feel like doing another neighborhood run, so I headed to Bethpage with no particular plan except to start on Colonial Road. After a mental coin toss, I chose to go north as far as the Washington Ave overpass, that would get me about five miles out and back. It was the usual mix of walkers, runners and cyclists on the trail, although I did see a guy on an ElliptiGO about halfway through.

I carried an 8 oz. bottle of spring water that quickly warmed to body temperature in my hand. I was concerned about dehydration, so I continued to drink from it even though it provided no refreshment. Later in the day, I looked at insulated running hydration bottles in a couple of stores, but I'm always underwhelmed with what I find in stores.

I've been frustrated with my expensive Ultimate Direction bottle that, up until today, refused to give up any water no matter how hard I squeezed it or chomped on the bite valve. I challenged my kids to figure out the problem this afternoon and of course they did. So now I have a great, insulated 21 ounce bottle to take with me on my next long run.

There and back

My five miles went by fairly quickly, probably because I know the path so well I know exactly what's left to cover at any time. I don't need to go into the office tomorrow and I'm hoping to demonstrate some discipline and get out early before the heat comes. Is it time to return to the track for some speed enabling repeats? Probably. Will I? Maybe.

Neighborhood run and some kicks to the head

Today's run (street): 4.6 miles
Yesterday's workout (elliptical): 35 minutes

Another week has gone by and, once again, I squandered my chance to fit in a mid week run. My excuses are weak, I've been busy at work and Thursday's commute home took 2 hours, leaving little time for a workout. I was concerned that I wouldn't even have time to do anything exercise-related on Friday, even though I was working from home. I managed to fit in an elliptical session before dinner and felt better about my workout delinquency.

Although I count on my 3 to 4 mile Friday runs to jump start my weekend activity,  I was perfectly fine deferring to the elliptical. I'm on vacation most of next week and I expect to run almost every day except for Tuesday, because I need to go into the office for an important meeting.

I got out this morning and had a nice run around some local roads. I'm still surprised when I look at my performance numbers that don't match my perceived effort. If I ignore what the Garmin is saying, my runs feel the same as they always have. I spent a lot of time running around the northern end of the neighborhood and crossed paths a few times with a woman who was walking on the right side of the street. I refused to acknowledge her each time, because I get mad when people do that and I'm really petty.

My perpetual motion friends, SIOR and KWL, both did long runs through Manhattan and Queens today. I think they may have done different organized events. I would have joined them but I had a family obligation plus they were talking about 14 mile routes (as if). Conditions were pretty pleasant when I went out  and I'm hoping that was also the case for them.

Earlier this week, my son came upon a bunch of old photographs of mine that have been in a box on a shelf for decades. Many of them were amusing, especially these three from the early 80's of me sparring with a friend.

Standing sidekick

Jumping front kick

Reverse spinning crescent kick

I don't think I'll ever get that flexibility back, but I miss the workout. The above pictures were Tang Soo Do techniques. My preferred style is an Okinawan form called Uechi-ryu that doesn't have big kicks. I can probably still do that. I've been thinking about going back to practicing some Uechi forms as a way to build anaerobic conditioning. I'm pretty sure I'll prefer that to track repeats.

Runs go by fast in good company

 

Today's run (street): 3.8 miles

Running with friends, even when I'm not technically running with friends, is always a positive experience. I've had numerous running partners over the past eight years and I can't remember a single run that I didn't thoroughly enjoy. As a result, some of the longest runs I've done have felt much shorter. It's all due to the company I keep.

It used to be easier for me to run with other people, because our paces would generally match or I would adjust to other's slower paces. I've lost a lot of speed over the past few years and I've now become "the slow one." Whether I can come back from that is another story. In the meantime, my "group running" is usually done mostly on my own, with a mile or two spent with friends who slow down to accommodate me.

Even with that, I still enjoy group runs because much of the experience involves the planning, the meet-up and the moments where we do interact. Yesterday, while my friends did multiple loops around the lake, I followed the trail back anticipating our reunion at the trail head and the time we'd spend together afterward.

A shared experience can be defined a number of ways. I may have covered half of my miles by myself on Saturday, but I still felt connected to the group. Time went by faster than it would have if I'd done this adventure on my own. The après-run coffee provides a chance for everyone to interact when it's not possible to do that on the road or trail. Yesterday I ran my longest distance to date in 2015 and it seemed to take less time than the two shorter runs that bookended it.

Today's run around my local roads was perfectly fine. Conditions were great and there were enough runners out this morning to make me feel like I was part of something. I'm very pleased with my activity this week, both in terms of running volume and number of workouts. I hope I can maintain that level going forward.

The Runsketeers take on the trails!

TPP, brat (aka, SIOR), ER, KWL

Today's run (Dirty Sock route: Belmont Lake): 6.5 miles

Adventure called and the Runsketeers responded this morning with a loop or two (or three) around Belmont Lake. KWL, SIOR, TPP and I planned to meet around 7:00 AM. I was the laggard of the bunch as they were all hanging out together by the time I arrived. I tried to explain the Dirty Sock course -- how it starts at the western trail head and branches off toward Southards Pond before dipping south to the eastern exit. After getting a collective, “what the hell are you talking about?” look from my companions, I suggested they just follow the trail as best as they could.

We began to walk to our starting point and bossy SIOR said, “Can we start running now?” So we did. Doing that, as well as running back to the western trail head when I finished, accounted for my additional third of a mile on top of running the full Dirty Sock route. We ran together at the start and then TPP and SIOR picked up the pace and went on ahead. KWL stayed back with me and we ran together and chatted until we reached Belmont Lake.

While KWL turned on the burners, I kept my moderate pace and circled the lake. About halfway around, I ran into SIOR and TPP who were running the lake clockwise. I soon saw KWL coming back on his way to catch up with the others. I again saw the three of them near the end of my loop. TPP ended up doing two lake loops and the others went around for a third time.

I am officially the least popular Runsketeer

The Dirty Sock route can be challenging when the path is wet and the humidity is off the charts. Neither was the case today. Just in case, I'd packed my gel flask with a mix of water and a Roctane Expresso gel. I haven’t used gels in over a year, so the one I had was well past its expiration date. I didn't realize that until I took my first swig and got a mouthful of coffee flavored grit. I finished it nonetheless.

I think the gel helped, because I felt a bit more energetic after ingesting it. Curiously, I detected an aftertaste that reminded me of alcohol and I wondered if the gel had fermented in its pack. Probably not, because a little alcohol goes a long way with me and I didn't feel any related effects. However, I did start to crave pizza.

I ran along the southern end of Southards Pond and went south for the last half mile of the route. This last section used to frustrate me when I did the Dirty Sock 10K because the trail seemed to go on forever. The greatest moment of that race was when I started to hear Terry Bisogno announcing runners as they crossed the finish line. I didn't get that today, but when I came around the final bend and saw the emerald green field ahead of me, I was pretty darn happy.

My route today

I extended my run to our starting location and waited of the others who were looking to cover more miles than me today. I ended up going over to the playground to get some shade and a minute later TPP appeared. We found a shady area close to where we'd see KWL and SIOR when they exited the woods. TPP and I caught up a little before our buddies arrived.

As tradition dictates, we headed to the closest Starbucks which had a very comfy seating section. After receiving gifts of coffee and pumpkin bread from SIOR and TPP respectively, the four of us recapped our run. Three of the four of us went over the moon about KWL's Apple Watch Sport that he was wearing. I am defiantly anti-Apple, and didn't join in that love fest. However, KWL did manage to take a remote selfie using his watch to control SIOR's iPhone, which was a pretty neat trick.

It was a great run for all of us and I was excited to share one of my favorite running locations with my best running buds. KWL is officially our d'Artagnan (although that honor is shared with TPP's JC). I look forward to more runs with these guys. I may even do Cow Harbor after all.

Cramming in my workouts

The Dirty Sock route

Today's run (street): 3.75 miles
Yesterday's workout (elliptical): 30 minutes

During yesterday's drive home I realized that I'd missed my morning workout window. I was facing another week with all my activity crammed into the last three days. I'm not likely to return to 4 AM weekday neighborhood runs, but I could run on the treadmill before getting ready for work on weekdays. And yet I don't. As I crawled along the Cross Island Parkway, I made the decision to do a workout when I got home.

I took little time changing into workout clothes and considered both the treadmill and the elliptical for my workout. My thought process went like this: 1) "The treadmill is real running and the elliptical isn't." 2) "The treadmill gets my heart rate higher. I can change elevation and even simulate downhill running." 3) "I hate the treadmill so I'm going to use the elliptical." With that, I turned on the big fan and had a surprisingly enjoyable session.

This morning I was determined to get out earlier than I have done on previous Fridays. At 6:00 AM I told myself I'd go out at 7:00. At 7:00 I said 7:30. By the time I changed for my run and put on sunscreen it was 8:00. By the time my Garmin acquired a signal, it was almost 8:15. So once again I found myself in the prime hour for dodging recycling trucks.

The weather was promising, not too hot and hardly humid. I felt good from the start and that continued throughout the run. About halfway through my route, I saw a car coming from the other direction around a tight curve. I tucked in behind a landscaping truck until the car passed by. Coincidently, it was my landscaper's truck and he was standing right there. We had a brief chat about how running and working in the heat kinda sucks and then I was on my way once again.

The rest of the run was relatively vehicle-free and the time went by quickly. I ran a little faster than I usually do, but it was still nothing to brag about. Tomorrow the Runsketeers will be taking to the trails to run the Dirty Sock course. It's been over a year since I've run that route and I'm excited that my friends will be running it for the first time. I hope conditions will be cool and the path will be dry. It gets very humid around there in August and muddy trails are why the race is called the Dirty Sock.

Learning to love the run (again)

Friend of the devil

Today's run (street): 3.2 miles
Saturday's workout (elliptical): 30 minutes

We spent most of this weekend in the city and that somewhat altered my running schedule. We had to get downtown fairly early for a college tour, so I did a quick elliptical session before we headed out. I figured that the amount of walking we'd do would compensate for a longer run I would have done this weekend. I'm not sure that's true, but we certainly covered a lot of ground up and down the streets of Manhattan. This morning we visited Madam Tussaud's. Touristy but fun. I even got to hang with my buddy Jerry Garcia.

SIOR and family were also in town last night taking in different sights. It would have been fun to run into them. She did eight miles yesterday and 15 today. When I expressed my view about running that many miles (ugh) I was sharply rebuked. I decided to try to see her point and view summer running as a positive. When we got back home I decided to cap today's city walking with three miles of afternoon running.

I had in my head that it would be an easy workout. It didn't feel too hot when I started and I immediately began thinking about the experience. Was I enjoying this run or was I doing what was necessary to maintain my fitness? I realized then that I am coming up on seven years as a runner and wondered if my current view of running (necessary but not particularly fun) coincides with that span of time.

Is there such a thing as the seven year running itch? The point where you're pretty much the runner you're going to be? There aren't a lot new experiences and surprises when you've run the same basic route 1,000 times. SIOR has been running a lot longer than me and she still looks forward to fifteen mile training runs. How do I get there?

I ran my route and, like always, thought about my arm position, stride and cadence. I still care about how I run and that was an important realization for me today. The heat and fatigue from a busy weekend eventually got to me and, although the run was short, it couldn't have ended sooner. Perhaps I need to rethink my running goals and even sign up for another half marathon. It's not about the race. It's about the training that I need to do to look at 10+ mile runs as fun again.

Short of time and business attire

 

Today's run (street): 3.25 miles

This is going to be a bad weekend for running. I'll be tied up all day tomorrow and throughout most of Sunday. I don't think I'll be able to fit in a workout during that time, but I'll be doing a lot of walking. Any chance to pick up extra miles today were dashed by a tight work schedule that limited my running time.

Not running all week and then starting up again on Friday is a bad habit that I need to break. Instead of feeling well rested at the start, I usually feel out of shape. I don't struggle through these runs because I typically keep my distance under four miles due to time. However, feeling out of shape, at least for the first half mile, usually does not motivate me to push my performance.

Just before I sprayed on sunscreen, my cellphone rang and I had to deal with a work problem. That put me further behind. By the time I left the house, I had only 40 minutes to complete my run and be back in time to shower before my call. Otherwise I'd have to do this call wearing my sweat soaked running shorts.

And that's just what I did. I tried to imagine what the people on the other end would have thought if they could have seen me rather just hearing my voice. I love working from home! Although I had to wind myself up at the start, I ended up in a good place by the end. I even pushed past my comfort zone throughout the last mile and greatly improved my pace over the prior two miles.

It turned out to be a busy day so I was glad I got in a workout. I may end up doing a late afternoon run on Sunday if I feel up to it. That could be a nice way to end a very busy weekend.

High visibility bargain

Orange you glad I bought this

Today's run (street): 4.25 miles

I spent an awful lot of time talking myself into running this morning. If I'd just headed out early, before all the heat, sun and humidity, I would have been a lot more comfortable. By the time I was ready to go, we were hit with a deluge of rain. I had another cup of coffee while I waited out the storm. Once the skies were clear, I was able to go out. But by then, I just didn't feel like running.

Somehow I managed to make my way out the door. I planned to keep it simple and follow my one-mile loop as many times as I could stand it. As it happened, I could only stand it once. I changed my route and followed Jericho Turnpike west, going past restaurants and shopping centers before cutting back into the neighborhood. By the way, if you're looking for a bargain, Rare 650 is offering a steak special for two - only $99.99!

Speaking of bargains, I found a better one at SA Elite this afternoon. It's my favorite running store, full of great discounted running clothes and shoes. For some reason there's never many customers and every time we go there I expect to see that it closed. My wife found a hi-viz ASICS packable running jacket for $16. Although I have a decent running raincoat, it's a size medium and a bit snug. It functions better as a waterproof windbreaker and I always keep it in my work backpack. I ended up buying the ASICS jacket in orange  -- size large.

I was glad that I managed to talk myself out the door this morning. Even though it's been a low mileage week, I felt good about all my efforts This is going to be a busy work week and I'm hoping to fit in another mid week workout. And if it rains, I'm covered.

Moving lower on the dizzy scale

Today's run (street): 4.4 miles

After another good nights sleep I'm functioning a little better than on Friday. I woke up today without feeling dizzy. Even after my run, I haven't experienced any problems. I still feel blocked on my right side around my ear, which may be due to fluid build-up. It's possible that I got water in my inner ear from being in the pool last weekend. That could explain my occasional dizziness over the past week.

I had some time pressure to get my run done early, although I still took my sweet time getting outside. I like to take it easy on Saturday mornings, leisurely drinking coffee and watching the news, although those aren't conditions that motivate me to run and sweat. I do eventually get there. According to my Garmin data, I didn't actually start my run until 8:43 AM. Fortunately, the weather was still a balmy 77° with an 8 MPH breeze and only 57% humidity.

Since I skipped my workout yesterday, I considered covering a little extra distance today. I ended up keeping my run to around four miles because I didn't want to overdo it. That was a good decision and I ended up having a good, energizing run. The run itself started as it typically does, with the first few minutes setting the tone for the entire workout. I usually start off feeling uncomfortable, probably due to the high degree of anaerobic breathing that happens before my body switches over to aerobic.

The rest of the run went fine and I was back home in time to stay on schedule. Today has been busy and I was happy to get my run in after missing it yesterday. I'm glad the dizziness has gone away. I just hope it stays gone.

Nothin' doing

I don't know why, but I've been tired and dizzy over the last couple of days. It may be due to an inner-ear thing, or possibly caused by a sinus infection or allergic reaction. I haven't suffered from allergies in the past, but I think I may have recently developed some pollen sensitivities. Whatever the cause, this condition has sapped my energy this week.

I was looking forward to a good week of activity and had enough energy on Wednesday afternoon to do an elliptical session when I got home from work. I was a little dizzy before that workout but seemingly fine afterward. Thursday was rough because the dizziness came back and my schedule was filled with meetings and presentations. Somehow I got through it.

I got a full eight hours sleep last night and expected to go out for a run this morning before I started my work day. Unfortunately the dizzy feeling and fatigue returned and I elected to wait until later, hoping that I'd snap back. By late morning I resigned myself to making this a rest day. I'm hoping I feel better tomorrow. No matter what I do, at least I won't be leaping across and jumping from buildings like SIOR will be doing on Saturday.

First foray up and down the Massapequa Preserve trail

Uphill in both directions

Today's run (Massapequa Preserve trail): 6 miles

This morning the TV weather people were having a field day about how hot and humid it would be today. Hot and humid are two of my least favorite words when it comes to running weather. It was no surprise, since they'd been talking about that since Friday because of the the NYC Triathlon that was happening today. I knew I'd also need to deal with those conditions, as I planned to meet up with SIOR to run the second half of my six miler in the Massapequa Preserve.

Running with SIOR, even when she's doing her easy long runs (14 miles today), is really more like running after SIOR. Still, misery loves company and it was fun to meet up on the trail and run for a few moments together. She waited up for me a couple of times and we had a nice recovery pause at one point. Although we only talked for a few minutes, we managed to cover some pretty gross subject matter. You have to know SIOR to understand that's not at all unusual.

During my half marathon training periods, I would frequently run as far south as the Preserve, but I'd never made it to the start of the trail head. Today, that's where I started. I parked in the Massapequa train station lot and quickly got onto the bike trail. My hope was that the expensive Ultimate Direction water bottle I'd bought a couple of years ago would be just the thing to keep me hydrated. I remembered having trouble with the bottle's bite valve when I first got it and tested it today before I left the house. FAIL. I brought along a couple of Poland Springs water bottles instead.

The start and finish point

The Massepequa trail is verdant and has lots of dirt side trails. It also has tenth of a mile markers, unlike the Bethpage trail. I started my run shortly after 9:00 AM and the trail was already full of people. Many more cyclists than I'm used to seeing on the northern end. The trail seemed pretty much uphill until I reached Linden street, located just south of the Southern State overpass.

Once I cleared that challenging rise, I ran another half mile until I saw SIOR coming from the other direction. In order to get her full 14, we ran north another quarter mile and turned around. SIOR said the last three miles were mostly downhill and that made sense because it seemed pretty much uphill until that point. Here's the thing I noticed about Bethpage (and apparently the Preserve): it always seems uphill, no matter which direction you run.

On the way back, I kept expecting to see the path sloping down gently and easing me through my final three miles. Strangely, the trail seemed mostly uphill the whole way back. It was like an MC Escher painting come to life. I knew there was nothing to do but run until I came to the end of the trail. Once I saw the bridge over the pond, I knew I was getting closer. When I saw that I was mere tenths away from the trail head, I was thrilled.

SIOR was already in her aircraft carrier-sized SUV when I caught up with her. She offered to drive me over to my car and the blast of AC that hit me was extremely welcomed. I must have looked like hell because she kept asking me if I was alright. She and her family were heading to the beach and I was heading home to spend time with the family in the pool.

TPP was in NYC because her paramour/trainer JC was participating in the NYC Tri (as was our friend KWL). Both of them did really well. We missed TPP, but then again we always do. I'm hoping the Runsketeers can all run together soon. It's almost August and we agreed to do it once a month. So far so good.

Crabby on Friday, better today

Don't eat at Joe's

Yesterday's run (street): 3.5 miles
Today's workout (elliptical): 40 minutes

I work from home most Fridays and that experience (no commuting or multiple meetings) usually provides a nice segue to the weekend. My responsibilities have ramped up in recent weeks and Fridays have become a blessing in terms of catch up time. Except for yesterday, where I started at the crack of dawn and didn't stop until close to the crack of dusk.

My one concession to the Friday workday madness was to break away for a short time to do a neighborhood run. Once I was satisfied that I addressed some overnight business issues, I quickly changed into running gear and headed out the door. The humidity and temperature were both surprisingly low and I looked forward to a pleasant experience.

It's much nicer running on Fridays without  buses and school drop-off traffic. But the recycling manics remain. These guys drive their ten ton truck around my neighborhood streets like it's a Porsche, exceeding the posted speed limit by 20 MPH and ignoring stop signs. Whenever I hear the roar and rattle of the truck, I make a beeline to the sidewalk. Even though there are 5+ miles of road in the neighborhood, I always end up encountering them at some point on my route.

Except for the truck, the run went fine. I had some slight breathing issues when I tried to push my pace, and I'm thinking that my aerobic threshold may have dropped over the last couple of years. If that's the case, it would explain my measurable reduction in speed. I had hoped last weekend's intervals would have gained me some improvement, but perhaps a mile of repeats at around 92% of max heart rate was not enough to make an impact.

Even with decent weather, I ended up feeling depleted. I had a fast shower and then it was back to work for the rest of the day. We had planned a family dinner last night at Joe's Crap Crab Shack which recently opened in our area. We'd gone to one in Orlando years ago and had a great time. We all looked forward to this dinner.

I don't know if I happened to be getting sick (perhaps my hard run and the long day standing in front of my laptop were responsible), but by the time we left the restaurant, I was feeling awful. The experience at Joe's was interesting. Here is my recommendation: Don't eat at Joe's Crab Shack. At least don't eat at the one in Westbury, NY.

We arrived at the place before the busy hour and although the room was more than half empty, we were told we'd have to wait for a table because they didn't have enough servers. My wife wanted to leave, but we were all hungry and chose to stay, since they managed to "find room" for us in the back. This back area resembled the dining room of a highway truck stop circa 1973. The photo at the top shows the room full of invisible diners we needed to walk through to get to our table.

The greasy fish I had was terrible and no one else liked what they'd ordered. By the time we got home, I was feeling sick and had to lay down for a few minutes. I rallied enough to go out back for our Friday night fire pit and even managed enough of an appetite for a S'more. We have seen some interesting things on these nights, like an extremely porcine raccoon "sneaking by" atop the fence. Last night we were again dive bombed by a bat, who perhaps thought the pool was a pond.

This morning I was time-pressed because we had an early appointment at a local college. I probably could have fit in a short run, but I was still feeling iffy and decided to do today's workout on the elliptical. Despite my opening windows on both ends of the room for air flow, it was humid as heck. Even so, the workout was pleasant. Some people don't like the elliptical, but I do, mostly because it's not a treadmill.

Tomorrow I'm heading to Massapequa Preserve to meet up for a Runska-run. I'm hoping that I'll be in ready shape for the six miles I plan to cover. The heat and humidity are supposed to be off the charts, so I'm not planning to do these miles very fast.

Hills, heat, humidity and a failure to Triumph

The route

Today's run (Bethpage trail): 5 miles

Yesterday's track workout inspired me to get out for another "destination" run this morning. By that I mean a run outside the confines of my general neighborhood. Since I pushed my efforts on Saturday, I figured today would be best spent running easy on the Bethpage trail.

ISOs: pretty, but not this editor's choice

I decided to try the Saucony Triumph ISOs again to see how they perform now that my stride has begun to normalize. While I was recovering from the disc issue, my left foot would mash up toward the front of my running shoes and the ISOs seemed to do it the most of any of my running shoes. These highly cushioned trainers won the Runner's World Editor's Award and I had high hopes that they would become my primary shoes. I'm concluding that, for my arch type, lower is better. That's why I've reverted back to using my Vitarras even though they have a sizable amount of wear on the out-soles.

The cyclists were out in force this morning with less runners than I usually see on the bike trail. My hope was that I'd feel energized from yesterday's intervals. That wasn't the case, but I said, "What the heck" since I planned for this to be a recovery effort. I cruised along the sparsely populated path and at one point I was passed by a fast moving runner with whom I tried to match strides. No such luck. She quickly disappeared into the distance.

There's usually a lot of fauna on the trail, mostly birds and bunnies. Today I saw an actual jack rabbit crossing the path about 20 feet ahead of me. In silhouette it looked a lot like the eponymous character in the Jackrabbit Sports logo. Although the humidity was supposedly low, it didn't feel that way to me. The temperature was 81° and the sun was baking down. The combination of weather and hills on the north end of the trail did me in and I was ready to throw in the towel once I reached 5 miles.

A towel would have been great to have when I finished. When I looked at the Garmin's stats and saw it report 51% humidity I shook my head. The work week starts again tomorrow, and I hope to get in some type workout before next Friday. I was glad to get away for a couple of non-neighborhood runs this weekend and pleased that I finally worked in a speed workout. As for the Triumphs, I don't think I'll ever be happy with them. That's unfortunate. I could always wear them as weekend casual shoes, but they are a bit too vivid to wear in public unless I'm running.

Beefs and intervals on the track

Making great strides

Today's run (track): 3 mile run, plus 8 X 200

Although my pace throughout last Sunday's Bethpage run was s-l-o-w, I was encouraged to see my speed improve once I started running with SIOR. Unfortunately, my speed dropped again once she who was out running brought her pace back to target. Left to pace myself, I'd defaulted to a lower performance level.

My orthopedist told me that my ruptured disc won't return to its prior state on its own and he warned me of pushing my speed too hard. I've been very careful to avoid circumstances that would aggravate my lower back and my recovery has been excellent. The near trip I experienced during a trail run last weekend didn't cause a relapse, so I decided it was safe to push the envelope a bit this weekend.

My morning schedule was tight so I needed to get out for an early, fast workout. When I arrived at the track there was the usual mix of people -- mostly walkers and others who were alternating between running and walking. I had no plan, other than to run intervals that I would start after some warm up laps. I ran clockwise, on the inside (right) lane, to help counter-balance my usual running position on the left side of the road.

GPS inaccuracy: I swear I stayed on the track the entire time

After I'd completed my second lap, I noticed a guy wearing a singlet on the track about 100 meters in front of me. He looked like he was about to start his run, but pulled up short behind a man who had been walking laps. Once I reached them, I heard the runner arguing about the walker's rudeness. In the seconds that I passed them, inferred that the walker had bumped into the other guy and failed to apologize.

I continued on my way but noticed that they were still in a heated conversation when I circled back toward where they were standing. I was prepared to give them the, "C'mon guys, let it go" speech but they stopped on their own before I reached them. I continued rounding the track until I'd completed twelve laps and saw that the singlet guy had started running 200's. Instead of taking a short rest or running a slow jog before resuming, he slowly walked 200 meters to the next starting spot and rested a few minutes before resuming. I ended up doing two 200's for every one that he did.

My feeling of superiority was quickly dashed. A young woman, who was also running strides, overtook and passed me like I was walking. At that moment, I was running a 7:15 pace. No matter how fast you run, there's always someone faster. In my case, that's usually everyone else.

I'm pleased that I got in some speed work today. I haven't checked Garmin Connect, but I think that was my first interval session in 2015. It was a pleasure to see the histogram on Connect that showed my cadence firmly in the green zone throughout most of the workout and my average stride length ten percent longer than usual. Mostly, it was great to see a mile split in the low 8 minute range for a change.

As exciting as it gets on a neighborhood run

And I guess that was your accomplice in the wood chipper

Today's run (street): 3.6 miles

I was berating myself at the beginning of this morning's run for being such a sloth and not working out since last Sunday. Then I remembered that I was home for the extended July 4th holiday on Monday and did an elliptical session that morning. I don't remember how long I worked out (35 mins?) but at least it was something.

I was up at 6:00 this morning and spent almost three hours working on business stuff. It suddenly occurred to me that if I didn't get outside soon, I'd lose any opportunity to run today. My schedule had me on calls and virtual meetings from 10:00 through the end of the day. Instead of stalling, I quickly changed into my running gear and got myself out the door.

The temperature was 72° and if the humidity was high I didn't notice. The wind was blowing briskly and that kept me cool throughout most of the run. The strong breezes made the uphill sections a little tougher, but I kept my mind on my stride and my breathing. I tried to focus on diaphragm breathing (versus chest) as suggested by a recent Runners World post.

Friday's are my weekend kick-off runs and I usually keep them between 3-4 miles. That's a perfect distance for me psychologically, short enough to feel quick and manageable (especially since I'm usually time constrained), but long enough to feel like a decent workout. Since the schools are closed now, the roads were pretty clear except for the army of landscaping trucks and their gardeners riding on the street between homes on industrial strength mowers. I still prefer that to avoiding school buses.

There's only so much to talk about when describing a neighborhood run, so I'll just say I ran on lots of roads and saw lots of houses and cars. There were people out walking, but no other runners that I could see. The big excitement came from a tree removal company that had set up a huge chipper and was griding up trees. A group of neighbors had gathered to watch the spectacle despite the 120 decibel roar.

I didn't stick around, but I assume they eventually ran out of trees and switched to chipping up trash barrels and lawn furniture. That's what I would have done. I managed to get through the rest of my run in time to shower and make my first call of the morning. I'm not sure what my morning schedule looks like tomorrow. If I'm able to get out early enough, I may head over to the track to try some intervals or head over to Bethpage for another crack at the bike trail..

Runsketeer run at Bethpage with SIOR

If she ran 12 and I ran six, why do I look twice as tired?

Today's run (Bethpage bike trail): 6 miles

As they say in baseball, this is a rebuilding year for my running. I'm accepting the precipitous decline in my performance and, although my ego has taken a hit, I still enjoy the running experience as much as ever. I ran with SIOR this morning and admitted to her that I was a little intimidated by her speed. Usually TPP serves as the performance buffer, able to keep up with SIOR for the majority of the time while I languish behind. Today I had no buffer.

I mentioned my concerns about that to SIOR after our run and she was completely supportive of the effort I put in today. She is training for an upcoming marathon in Utah and following the Hanson training method that includes slow runs. Of course her definition of slow is my current definition of 5K pace. I was really happy that we were able to run together for much of the last three miles. The way it worked was for her to slow down a lot more and for me to speed up a little.

SIOR's schedule called for 12 miles today and I was aiming to do about six. We worked out our plan so that SIOR ran six miles out and back north of the Bethpage lot and then three south where she'd rendezvous with me. From there we'd run our last three back to the lot together. We met up on the path just as planned and made our way north.

Today's route

While I know I can run faster when I have to, I tend to default to an easy pace. Post workout, we discussed the fact that my breathing sounds labored during my runs and we wondered if my bout with pneumonia in 2010 has had a long term effect on my lung capacity. I wasn't much faster when I ran with SIOR, but I did improve by a couple of minutes over the first three miles.

Once we'd finished our run, we headed over to Starbucks™, the official run recovery spot of the Runsketeers. We missed our buddy TPP today. She was with JC in Connecticut running with the Iron Cowboy to support his goal of running 50 Ironman distances in 50 days for the Jamie Oliver Food Foundation. SIOR and I covered a lot of subjects including her upcoming marathon and the challenges of high altitude running.

I had a great time with SIOR and realized later that today's six miles was my longest run so far in 2015. In past years I would have already run a 10K and/or a half marathon by this point. My experience today motivated me to try to push a little more next time. I look forward to our next Runsketeer run and I'm going to try to keep up with SIOR and TPP a little longer than I have. After yesterday's near trip that (happily) did not re-aggravate my disc issue, I'm think I'm ready for some intervals next weekend.

Wishing for an Independence day from mountain bikers

Welcome to Stillwell - but beware

Today's run (Stillwell Woods): 3.75 miles

I often feel that trail runners get less respect than hikers and mountain bikers. Most articles I read about trail activities emphasize hiking and biking and rarely, if ever, mention running. Last year I donated to the Rails to Trails Conservancy which (I've concluded) spends most of its budget sending emails and letters to patrons asking for more money. Whenever RtTC writes about trail usage, it's only about cycling.

My town has a great Preserve called Stillwell Woods. Described on the nassaucounty.gov website as: "A 270-acre preserve and multiple-use area, Stillwell Woods offers a blend of old field and oak barrens communities, the latter of which includes plants and animals that are more typical of habitats farther east on Long Island." It also mentions (I've bolded relevant text): "The Nassau-Suffolk Greenbelt Trail for hikers runs through the preserve; there are also bicycle trails and equestrian trails."    

So why does mentioning or not mentioning running matter? It matters because of the mindset of the people who use the Preserve. 270 acres is a large area and there are many paths to travel. There should be plenty of room for everyone on the trails and everyone should acknowledge that. But, except in rare occasions, bikers ride the trails with abandon with little regard for anyone making their way around on two feet. I've had enough encounters with mountain bikers to sense the resentment that many have for trail runners.

I arrived at Stillwell around 8:00 AM this morning for my Independence Day run and saw a few people preparing their bikes. It seemed less crowded than usual and I assumed I'd have a nice peaceful run. I did not. Almost from the start, I was in conflict with mountain bikers. My first turn off the trail head was partially blocked by two stationary riders who were chatting until I'd passed them to enter a side trail. 30 seconds later, these riders came up from behind, forcing me off the narrow single track so they could get by.

I had a few other encounters with bikers after that. In each case I would hear someone just seconds before I saw them. The bikers didn't slow down, apologize for making me jump off the path or bother to warn me that more riders were coming up right behind them. In one case, a second rider appeared so suddenly that I had to leap out of the way to avoid them. I snagged my foot on a root and it almost took me down.

My body whipped around exactly like it did a few months ago when I tripped on broken sidewalk during a run. I wrenched my back when that happened and the resulting pain was so bad my wife had to come get me. I didn't run again for three full weeks. Today was a different story. Once I righted myself, I expected the sharp pain that I'd experienced from my ruptured disc. Besides feeling slightly shaken up, I was fine, with no discomfort whatsoever.

Looks a lot more peaceful from this height

I carefully made my way out of the woods after that and continued running past the trail head for another half mile. Stillwell is always an experience. The continuously changing terrain provides an interesting and challenging workout. I'm planning for a Runsketeer rendezvous at Beg Hog (my new name for Bethpage) tomorrow and I'm happy that I'll be able to get a fourth run in on Monday. I will be dealing with cyclists on the bike trail, but they seem to be a more thoughtful breed than those at Stillwell.