Core values preparing for Sunday's 10K

Today's workout (hand weights and core): 20 minutes

I wasn't ready to fully rest this morning so I did a light upper body workout with weights and then completed a cycle of the "Lolo Jones" core exercises. These exercises were featured in an article I'd saved from Runner's World in 2009. It's a fast workout but I usually feel good after I do it. I looked at the Run for the Warriors course this morning and saw that it's a big rectangle with lots of straightaways. I understand that it's a relatively flat course and that will be a relief compared with the hilly terrain of the Cow Harbor race in Northport.

The temperatures should be in the mid to high 50's at 9:30 AM when the race is scheduled to start. I think I have my gear selected: Nike compression pants, Zensah calf sleeves, Brooks Rev-T jersey and my Saucony Kinvaras. Five months ago I would probably have chosen the Grid Tangents or the Brooks GTS 10's but I've really come to appreciate the performance of Kinveras as both a training and race day shoe. According to Dave who has previously run this race (and will be running it again this year), tomorrow's event will be inspiring as it honors veterans from all wars and features many veteran's groups. We are big supporters of those who provide service to the country and are glad to participate in an event that generates so many donations for veterans.

Spandex as an energy source

Zensah product shot

Yesterday's workout (elliptical): 25 minutes

I've completed my training for Sunday's race and now my challenge is holding back on activity until that event. I considered running this morning because I'm not convinced that two day's rest provides any measurable advantage over just resting the day before. Still, I decided to stick with the taper plan. I've spent the last two weeks focusing on low intensity running and I don't think I've broken 9:10 on any run since mid-October. What I have done since September's Cow Harbor race is increase my base and I'm hoping that will make a difference this weekend.

Yesterday I returned to City Sports and bought a pair of Zensah calf/shin sleeves. This compression stuff isn't cheap but compared with other brands like Zoot and CEP, the Zensah gear was more affordable. But $40 for stretchy leg warmers isn't exactly what I'd call a bargain. These compression sleeves, made with spandex and nylon, are far more than that and I wore them for about five hours yesterday. I made my decision to buy the Zensah sleeves after talking to the sales person who was surprisingly knowledgeable about these products and their benefits, although she kept pronouncing lactic acid as "lasic acid." I was tempted to buy full compression socks because  the foot wrap apparently helps flush lactic (or lasic) acid from the tendons in the foot. The cost just seemed too high and I tend to like the socks that I already own.

Last night, after I'd taken off the calf sleeves, my legs felt restless, or energetic, depending on how you look at it. I plan to wear these sleeves under my Nike compression pants during the race. I know the unwritten rule is never to race with gear that you haven't previously used but I'm willing to take the chance. Restless or energetic legs are far better than the alternative.

Progression through compression

It was almost a year ago that my wife surprised me with a gift of a long sleeved Nike Fit jersey and Nike compression pants. I was due to race the MercyFirst 5K and she thought I'd appreciate having some new gear. I ran my fastest ever race pace wearing that outfit and it made me curious about the connection between compression and performance.

Last Saturday Dave and I did a long run on the Bethpage bike trail and he wore CW-X compression pants along with compression socks of the same brand. I looked online to see whether compression and performance are correlated and saw that there are studies that support that theory. The real benefit seems to be on the recovery side because compression aids blood flow and channels built up lactic acid. I know that when I run with my compression gear I feel more energetic. I went to City Sports to see what they had for socks and was surprised to see a range of socks and calf sleeves costing between $30-$60. I didn't buy anything but I'll admit that I'm curious to try them. Perhaps I'll head back today or check out Paragon's selection at lunchtime. Except for the price there seems to be more upside than downside to using this technology.

Race taper: winding down before winding up

Yesterday's run (Central Park): 3.15 miles
Today's run (Street): 2.5 miles

My experiment with more moderate paces on a taper week continued this morning with a run that toggled between an easy and a mildly challenging pace. My intention was to do the whole run slow to allow for continued muscle recovery but a little voice kept prompting me to pick up the pace for short distances. It ultimately turned out to be a tempo run but my tempo that was closer to andantino than allegro.

Yesterday I ran with JQ at lunchtime in Central Park. Conditions were ideal, sunny and cool with occasional breezes. We did our usual loop and covered a range of topics as we made our way around. We came by the location of the NYC Marathon finish and I saw that they still hadn't broken down the spectator stands or cleared out a lot of the signage. Both today's and yesterday's runs felt good and I'm hoping that this strategy won't soften me up too much to be competitive on Sunday. It's been a while since I've done a run with any intensity. I'll know this weekend how well this method works.

New taper strategy - easy runs

In recent weeks I've heard a lot about how volume training can be more important than speed work. People I know advocate running longer distances 2-3 minutes slower than race pace. I've started adding more length to my weekend runs because I have more available time on those days. With this change, my weekly average has exceeded 20 miles since August. I only have enough time to run about 2.5 miles during my weekday 4:00 AM workouts so almost 2/3 of my distance is achieved over the weekend. I try to get in 8+ mile runs whenever possible. An article in the current issue of Trailrunner Magazine says that "Runners often perform workouts at speeds that are too fast to obtain the desired result." They advocate slow running saying "Remember that it is the volume of aerobic running, not the speed, that represents major stimulus for adaptation."

I know I enjoy a run more when I am able to hold a conversation or observe the sights, sounds and smells of fall running without constantly peeking at my Garmin to ensure that my pace is on track. I'm planning a lunchtime run with JQ today. The timing is perfect because we'll run at a comfortable pace that will work for my taper. In the past I've focused on more intense running for the workouts leading to a weekend race. I'm going the other way this week and hoping that these easy runs will provide a race day benefit that's greater than what I get from speed workouts.

Running your own race

Watching the NYC Marathon yesterday got me thinking about the 10K I'll be running next Sunday. Many of those marathoners who went out in the later waves probably hadn't reached the 5K mark by the time the women and men's winners had crossed the finish line. To the outside world, the race ended with the elites but for the 45,000 others on the course the race ended hours later. When you're pounding away for position among the crowded field the only race that matters is the one you're in. Every race provides an opportunity for success: completion, a PR or just participating in the experience provides a great reason to do it. I can't wait to hear from FS on her experience.

I'm not sure how I'll do next Sunday. The 10K distance has never yielded great times for me in competition. My hope is to come in under an hour and, ideally, pace below 9:20. I'll probably finish my taper with runs on Tuesday and Wednesday at very easy paces and I'll complete my pre-race activity on Thursday with an elliptical session. I plan to run the best race I can without concern for those who cross the line in half the time it takes me to finish.

Running: street, trail and marathon

Today's run: 5 miles (street) plus 1 mile (Stillwell Woods)

It was all about running today. NBC's coverage of the NYC Marathon started at 6 AM and we watched just about all of it. I was very pleased that Shalane Flanagan took second place in the woman's race and that she also won the US Marathon championship. She's a great competitor and she ran a great race. The men's race was disappointing with Haile Gebrselassie dropping out around mile 16 and Meb Keflezighi, Dathan Ritzenhein, Tim Nelson and Jorge Torres all missing podium spots although Keflezighi and Ritzenhein both finished in the top ten. It was fun to spend the morning following the race. The athlete tracking service that allowed you to follow friends along the race failed so I couldn't keep current with marathoners FS and James. I did manage to see FS through the 5K checkpoint and James through 10K before the system went down.

Before the start of the race I went out for 5 easy miles. It was 37 degrees and sunny at 8:00 AM and I couldn't have asked for better conditions. I purposely started slowly and picked up the pace after one mile. I toggled between brisk and easy paces throughout the run and I was close to home when I reached the 4 mile mark. Instead of heading to my house I decided to extend the run and added a mile to make it a tidy 5. After lunch we headed for Stillwell Woods and me and my daughter ran a loop on the dirt trail around the big field. We encountered a couple of dogs running off leash that made my daughter very uncomfortable. I strongly suggested to the dog's owner that he leash the dogs or at least teach them to stay away from people they don't know. He apologized and in truth his dogs were only playing but it's not right to assume everyone has a comfort with dogs. Hopefully he'll consider more training.

It's been a great weekend. The extra hour from Daylight Savings Time certainly helped make today a full day.

8 miles at Bethpage, NYC Marathon Expo visit

Fun time at the NYC Marathon Expo

Today's run (Bethpage State Park): 8.34 miles

After two days off from running I returned to Bethpage State Park today for a morning run with Dave. I had battled a cold over the last couple of weeks but I did run a number of times while I went through it.  I chose to rest on Thursday and Friday to prevent a relapse. We met at the start of the bike trail and noted the chill. I wore my Champion pants that offer slight compression and my Thriv short sleeve running shirt. I wasn't comfortable as we began but I knew it wouldn't take long until I warmed up. We both wore gloves because it's hard to keep them warm even as your body heats up from the run.

We adopted a comfortable pace, neither brisk nor slow, and moved along the route feeling good. The fall air is a runner's gift and we both appreciated it. We reached the 4 mile mark before we realized we'd covered any significant ground and continued over the Southern State to Linden Street where we turned around for the run back. At around the 6 mile mark Dave started getting stronger and I started feeling the effects of the run. That's the difference between us in terms of base. About .75 miles before the end Dave went for the hard finish and I set my mind on getting past the hill at the end. I ran hard considering my level of energy and I came in about half a minute after Dave. It was great to run for the first time since Wednesday and we covered over 8 miles in the process. Next week we'll both compete in the Run for Warriors 10K.

New Balance Minimus

Philip Hahm, Puma Faas designer

Yesterday I made my way to Jacob Javitts Center to experience this year's NYC Marathon Expo. It's a running geek's dream, the hall is HUGE as is the variety of vendors. After checking out the Brooks, NB, Mizuno, Adidas, Saucony, Newton and Paragon booths (plus the ASICS booth that is not much smaller than our local Target store) I sampled PowerBar, GU, Odawalla, Gatorade and other energy snacks. I stopped by Puma and spoke with Philip Hahm, the designer of the new Faas 500 running shoe. Interesting design, but it seemed more for a heel striker than mid-foot running. At the NB booth they showed a prototype of their new Minimus, a version created with Vibram (maker of the 5 Fingers sock-shoes). I like the Vibram concept but dislike the look of the separated toes. The Minimus looks like the perfect alternative.

Bart Yasso (l), Matt Long (r)

Grete Waitz (center in blue)

Sarah Stanley speaks

Untramarathoner Josh Cox

At the Runner's World booth I met Bart Yasso, Chief Running Officer for the magazine and author of the book "My Life on the Run." I read that book this summer and found it a good read. I also met Matt Long, author of "The Long Run", a book about his experience recovering from a near fatal accident (he was hit by a bus while riding his bike in NYC) and came back to run the marathon. I listened to ultramarathoner Josh Cox speak and also heard ultrarunner Sarah Stanley talk about her mission to educate kids on living a healthy life. Just before I returned to the office I met Grete Waitz, 9 time winner of the NY Marathon and silver medalist in the 1984 Olympics. It's a big bang for the buck -- free shuttle buses between mid-town to the Expo, free admission, lots of cool stuff to see and sample. I only wish I was part of the crowd that's there to run in the big event on Sunday. I probably won't ever get there, but at least I can get to the Expo.

Weekend running: Bethpage, NY Marathon and time travel

I decided to skip yesterday and today's workouts to give myself a chance to further recover from my cold. I learned from my bout with pneumonia that running, instead of resting, can be a bad trade off. I originally planned a run with JQ for lunchtime but he needs to attend a meeting. I could run alone but it's probably better for me to rest. I've suffered a painful sinus condition over the last couple of days and thankfully I'm feeling much better this morning.

I'm planning to meet Dave tomorrow at Bethpage for a long run, probably seven or eight miles. I haven't done a run over six miles since Brian and I reran the Cow Harbor course a couple of weeks ago so it will be good to catch up on my miles. After this weekend I'm racing the next two (11/14 & 11/21 -- both 10K) and I'm running a 5K on Thanksgiving with my wife and kids. Another good reason to take today to rest.

If the timing works I'll head downtown around noon to the Jacob Javitts Center to visit the NY Marathon expo. My friend FS is running it for (I think) the third time and I'm excited for her. She and her husband are great competitors and they do many NYRR races. They also run marathons and half's in different parts of the country along with the occasional 100 mile bike run. I'll be cheering for her on Sunday. Also notable this weekend is a special run that Adventure Girl is leading at Yale. She's taking her Harriers running group out at 1:45 AM on a long run with the goal of returning to their starting point before they even left! Note that daylight savings time starts at 2:00 AM : )

Running hot and cold

Yesterday's run (street): 2.4 miles
Today's run (street): 2.7 miles

Both my morning runs this week reminded me that winter isn't too far off. I've gone from wearing short sleeves and running shorts to compression pants, layers and gloves. It's still fairly mild compared to late December conditions but the chilly dry mornings are back. I experienced some throat burn yesterday, the effect of breathing hard through my mouth. This weather tends to exacerbate sinus congestion and I'm dealing with the end of a cold, so nose breathing isn't too easy right now.

Yesterday I ran with my Skecher's Resistance Runners. As I ran it occurred to me why I like them. The instability of the shoe mimics the feel of a bumpy trail surface and the suspension bridge between the mid-sole and out-sole absorbs and dissipates shock as if running on dirt. I'm not saying that the SRRs replace the trail experience in any other way. I'm not even sure I'd consider them legitimate running shoes at this point. However, I have been positively surprised with my running experience so far.

Today I set out with temperatures near the freezing mark but stayed warm throughout the run due to the way I'd dressed. If I ran another 15 minutes I would have got very hot. During yesterday's run my Garmin foot pod's battery quit so I replaced it last night. The calibration was slightly off so after mapping today's route on Gmaps I was happy to see that my pace was better than what the Garmin showed.

I saw this article in the NY Times this morning about barefoot running. Most of these articles say the same thing and this one does too. The most interesting point was the question -- if you run barefoot in a race, where do you put the timing chip?

I stand corrected

Today's run (street) 2.4 miles

Yesterday I wrote how fitness and performance levels tend to decline in middle age. I believed that to be true and, absent proper training, it probably is true. Out of curiosity I looked back on my running history on Garmin Connect and compared my performance (street runs only) between April 1 and October 31 to the same period last year. Some things surprised me. It was almost uncanny that the number of runs, year over year, were virtually identical: 119 in 2009 and 118 in 2010. However, it was the differences that caused my surprise.

Gains for the period 4/1 to 10/31 (2009 vs. 2010)

• 12.4% more distance overall, average distance per run was up 12.5%.
• Cumulative running time was 9% overall, average run was 9% longer.
• Average pace was 4.6% faster.
• Average cadence was 3.6% greater.
• Median distance per run was up 11.5%

The only thing that declined year over year was average heart rate, dropping 1.4% this year. I use the HRM intermittently so that one comparison isn't statistically valid.

So despite what I'd read I have seen some real improvement. Emerging Runner friend and contributor James suggested that I focus more on building a base with comfortably paced runs and using that conditioning to improve my speed. James is an accomplished and dedicated runner who structures his training well. I've already started doing what he's suggesting by focusing more on distance and less on performance. In addition, almost weekly, I'm running with a friend in the city where we pace minutes slower than my current goal rate. This weekend Dave and I are planning an LSD run in preparation of our first (of two) 10K's that we're running this month. If running slow and comfortably will help me on race day I'm all for that.

Extra work just to stay the same

I recently read an article stating that men past the age of 40 will lose muscle mass even if their rate of activity and exercise remains constant. The trick to maintain a specified base level is to increase the amount of effort incrementally over time. Working more just to keep from losing what I already have is not an appealing thought. I love to run and this activity helps me maintain a healthy body and mind. However, I do wonder why my paces seem to average closer to mid 9's rather than low 9's over the last year. It was a hot summer and I know that factored into my performance. I figured as the weather cooled off my run times would begin to improve. Prior to the Dirty Sock 10K I was focusing on faster paces over short distances and was regularly nailing mid to high 8's on runs below 5 miles. More recently, I've focused on longer distances (6+ miles) for my weekend runs and when I do that I find that I'm back in the 9:30-9:50 range.

The last week isn't representative of my potential because I've been fighting a bad cold. The previous weekend, when I reran the Cow Harbor 10K course, I was only able to manage a 9:33 pace for the 6.2 miles under ideal conditions. I'll agree that regularly meeting last year's numbers will require some extra work. It may be time to re-engineer my training and add more strength and speed work. Or maybe I'll just run longer and hope for the best.

Loopy and leafy run

Today's loopy course

Today's run: 5.75 miles

After two days off from running I headed out again this morning. My cold improved enough that I got through last night without waking everyone with my cough. Soon after our weekend guests departed I prepared for my run, dressing in a long sleeved top and compression pants. It was in the high 40's but with strong breezes so I wanted a little extra protection from the cold.  I wore my Kinvaras because I wanted to reinforce a mid-foot stride and the low and flat Kinvaras help me do that. I knew full well that I wasn't going to perform as well as I do at full strength so my strategy was to cover 5 to 6 miles to get back into the rhythm of running.

I started with a north to south loop in my neighborhood after which I cut east all the way to a local business park that has some decent hills. I traveled one time around the park and headed into neighborhood #3 where I ran the outside road until I reached the outlet to Woodbury Road. I followed Woodbury Road all the way past a local pumpkin farm and then headed back in the same direction. I always enjoy running Woodbury Road, not for the view which is predominantly commercial buildings, but for the fact that the sidewalks are usually covered with a thick layer of fallen leaves. It reminds me of trail running and the crunching underfoot is a seasonal treat. That section did slow me down but I wasn't viewing this as a performance run. I can't say that my experience was completely unaffected by my cold but it wasn't an issue save for an occasional cough.

I finished up after covering 5.75 miles and I was pleased with the changes of course and scenery compared to my usual neighborhood excursions. I'm glad to complete a low mileage week with a decent length run. Better still, my cold seems to be retreating despite today's workout.

Resting easy

I chose not to run yesterday to help my recovery from this cold. There are few things I dislike more than a hacking cough but that's been my experience since Thursday. Yesterday my wife and I went on a brisk hour walk in the neighborhood and I wore the SRRs which seem to contribute well to the workout. I'm becoming less skeptical as I use them. I think less is more when it comes to running shoes but as a training tool they seem to be helping me strengthen my upper hamstrings and glutes.

My mother and her friend are our weekend guests and we're planning to head out for a hike after lunch. If I can't run then at least I can get some activity in. Tomorrow, if it's clear that I've begun to recover well, I plan to go out for a 5 or 6 mile run. If not I'll continue my rest. It's the longest I've gone between runs while not tapering for a race. Another day of rest will probably benefit me more than running right now.

Anniversary day run and 700th post

Today's run (street): 3.55 miles

Today is my anniversary so I took a vacation day and spent some great time with my wife. It's also the 700th post on this blog. I wanted to get a few extra miles in this morning because I skipped Tuesday's workout. With a little more time to run I had more opportunity to cover distance than I usually do on during the work week. This morning's run was very tough. It felt harder than an 8 miler in the July heat. I'm hoping that my experience had something to do with this cold that continues to plague me. I want to avoid the need to call this blog the Emerging Complainer so I'll just say that my legs felt like lead and my form felt unbalanced over the entire run.

I wore my Brooks GTS 10's because I wanted a little extra cushioning since everything that can hurt was hurting prior to hitting the road. It was a strange sensation when I ran. I felt that my stride action was numb and that my glutes on the right side (where I usually have an issue) felt extremely weak. I always vow to resume my core workouts when I experience these feelings but I haven't been good about doing that. I don't exactly why I'm having so many sluggish runs these days. You'd think the fact that I run most days would contribute more to continuous improvement. I know things will snap back into place once I get rid of this cold. Despite the difficulty of today's run I beat yesterday's pace handily so I know I can move along if I need to.  I'm not sure what I'll do tomorrow for an activity because I am home on Friday and that will provide time for a longer workout. I'm hoping for less pain and more gain. I'll be happy with less pain (I couldn't resist one last complaint).

Morning pity party

Today's run (street): 2.25 miles

I don't often skip two days in a row but I've been fighting a cold all week. I usually run well after resting two days but this morning's workout was taxing. I'm thankful that my cold it isn't any worse than it is. This time of year whenever I  feel run down I worry that I have the flu. You'd think I'd get a flu shot. When I got up my legs were hurting in unfamiliar ways and I attributed it to cold induced body aches rather than running. My pains ranged from my ankles to my upper hamstring and included shin and knee pain. Since I hadn't run in two days I wasn't concerned that the pain was related.

Today's rain was just starting when I stepped out and for the first half of my run it remained a drizzle. It was far warmer than when I went out on Sunday but not too uncomfortable. Strong winds were blowing from the south as I headed out the door. My leg pain dissipated as I ran but my legs still felt heavy and my pace was ponderous. I was glad to be back on the road but I wasn't really enjoying the experience. It felt like I was running with ankle weights. The rain picked up substantially after ten minutes and running into stiff winds didn't help. I was anxious to get through the run so I could relax with a cup of coffee before I hit the shower. My overall pace was abysmal but I did succeed in logging my first miles of the week. My head cold remains but I don't think running did me any harm. I'm hoping that tomorrow's workout will be a better experience.

What do you want to see on emergingrunner.com?

New look coming

At the advice of my wife I decided to forgo my usual workout this morning. I suffered through yesterday with cold symptoms and worried that it would turn into something major. I got to bed early last night and it seems like the extra rest has helped. I still have some vestiges of a cold but my energy level is much better. I would have liked to run a few miles today with the SRRs to work out the residual soreness in my legs from Saturday's run in Northport.  Still,  another recovery day makes better sense.

#It's still October but I'm coming up on my second anniversary of "The Emerging Runner" that will happen on November 18. Including today, I've put up 698 posts to date, my first post being a tongue in cheek declaration that I'm a real runner. Like last November, on the site's first anniversary, I'm planning to give the blog a new look. My son thinks I should have a slogan for the site so perhaps I'll add one. If anyone else has suggestions for new features for the blog please feel free to write a comment or send an email to editor(at)emergingrunner.com.

Good timing for my weekly rest day

As energetic as I was on Sunday morning, today I am very much the opposite. Last night I began experiencing slight cold symptoms and a decided lack of energy. I'm hoping it's a quick cold and not the flu. After my bout with pneumonia in January I don't dismiss concern that easily. I didn't bank any sleep over the weekend so it could be weakness due to lack of rest. I put in some decent mileage over the last few days but I doubt that would wear me out to this degree. As expected, my calves are aching after finally getting over the shock of running up the James Street hill on Saturday. My office schedule is tight today so I need to get through that. Tomorrow morning I have to give a talk to an industry group and I'm concerned about losing my voice before then. I'll rely on lots of coffee, my time-proven  miracle drug, to get me through the workday. I'm hoping to be back to the road tomorrow,

Last year a baton, this year a DVD case

Today's run (street): 4 miles

I was surprised to feel as well as I did after I got up this morning. Despite yesterday and Friday's hard runs and a later bedtime last night I was up at 4:30 this morning. I waited a few hours to run and by then the temperature was heading to 60 degrees. I didn't plan to go out too far today so I targeted 5K to 4 miles for my distance. We'd taken out a couple of DVDs this weekend so I followed a route that passed the library so I could return them. As I ran along holding the DVD cases I realized that exactly one year ago I was running in the Cape Cod marathon relay. Instead of a DVD box, that Sunday I held a baton as I worked to complete my second relay leg (6 miles) and hand it off to Adventure Girl who ran the final 11. We all had a great time that weekend and I believe that event still represents the most miles I've covered in a single day.

After swinging by the library's outdoor drop bin I turned back into the neighborhood  to complete my run. I didn't feel as strong as I did during yesterday's Cow Harbor do-over but I had more than enough energy to cover my distance. I ended up running about 9:30 per mile, mostly due to a steep drop in speed on mile 4. I guess the Central Park and Northport runs finally caught up with me. Between Friday afternoon and this morning I've covered over 15 miles. Most were run with hard effort. I really do need to put a couple of 6+ mile runs together next weekend to get back in line with my distance goals. I felt good this morning but tomorrow I may feel differently. It's been my experience that the pain of running Widow Hill can take a couple of days to manifest.

James Street, we meet again...

Today's starting point. No cow costumes or elite runners this morning

Yesterday's run (Central Park). 4.5 miles
Today's run (street): 6.35 miles

I've had a lot of energy this week to channel toward running and I'm happy with the results. Yesterday I ran with a friend in Central Park, covering the lower and upper loops plus one circuit around the reservoir. The weather was optimal, high 40's, no humidity and no direct sunlight.  We felt the cold as we headed up to the park -- I always say, "You should dress for your third mile, not you first." Soon we were into the run and I was surprised at how effortless it felt to attack that first hill, given that we were moving at an 8:45 pace over the first mile. Unlike recent excursions on these paths, the focus was fully on speed and it took little time to reach the steps leading to the trail around the reservoir. We were quickly passed by a woman who must have been pacing in the 6-7 minute range. So much for feeling fast. It didn't matter in the least, we continued our way back after covering 4.5 miles and averaging just a tick over 9 minutes a mile.

This morning I met BJS (Brian) in Northport where we reran the Great Cow Harbor 10K course. Neither of us were happy with our performance on race day and I figured the cooler temperatures would result in an improvement in my time. I didn't get dramatic improvement I wanted but I did do slightly better today than I did on race day. We began on Laurel Ave., close to the starting line of the race. I felt far better than in September when I raced this course and when we hit Scudder I was concerned about going out too hard before the rough stuff both on Woodbine and James St. Once you pass by Main Street you need to prepare for about a mile of misery as Woodbine is hilly through its length and James Street is a monster. Getting up Widow Hill wasn't pleasant and I think my saving grace was knowing I'd scaled it successfully a couple of times before. By the time we reached the top we were hurting but we also knew we had almost two miles of recovery road ahead before the lengthy Waterside Ave. incline.

In retrospect it may have been better to charge down hills whenever possible to save precious seconds but I'd chosen to conserve and Brian was gracious enough to stay at my pace. I suspect he was willing to push the speed more on downhills but we stayed together. We ran on sidewalks as much as we could and that was tricky in spots due to the surface unevenness and angle. Except for some moments on James Street I never felt overtaxed and when we reached "Pumpernickel Hill" I was pleased to know it was the last hill to breech. We didn't fly all the way down Main Street but we steadily picked up speed as we came closer to our finish.  Brian put some distance ahead of me in the last quarter mile and we finished after running a little over an hour. A careful mapping of our run revealed that we actually covered 6.35 miles, so technically I ran the Cow Harbor length in 59:18. Not great by any measure but on the better side of an hour.

As we walked from our finishing spot back to the waterfront area we passed Woodbine and I asked Brian if he wanted to run James Street again. He was ready to do it but I was only joking. Once was more than enough, thank you. I think Brian is going to do the run again tomorrow with Bailey, his Lab. I wonder what she'll think of Widow Hill.

The Emerging Running Club

I'm planning to run in Central Park this afternoon with Steve, my banker friend. There's something nice about ending the work week with a NYC run, especially on a cool fall day. Steve and I haven't run together in a while so it will be good to catch up. I've been running more with friends these days and I really like the experience. It's the variables that make it interesting. Last year I ran primarily with Adventure Girl and that set the bar high. We covered a lot of territory around NYC and ran with performance in mind. It was always a fun challenge keeping her pace.

When I run with my friend CK in the city I know it will be a workout that pushes me well past my comfort zone. Yet I still enjoy the experience. My runs with BJS and Dave are not "all out" although we do run hard. It's a great balance between work and social and I learn a lot from both of them. My weekly runs with JQ are a treat. He's a fascinating guy, the kind of person you'd pay to listen to. Our runs are relaxed and it's as much about the conversation as it is about the activity. I've had some great runs recently with KWL who took up the sport when I co-organized a Fun Run last summer. He's primarily a cyclist but he's surpassed me in terms of speed. I had enjoyed an advantage on longer distances but he recently ran a 10K race on a Saturday and a Century (100 Mile) bike ride the next day. We usually run 8:30-8:40 miles but they don't seem that hard. In most cases, running with a friend makes time go by faster. Hard runs just seem easier. It's all about the company.

Pace expectations and the online calculator

Your guess is as good as mine

Today's workout (elliptical): 25 minutes

Thinking about two of my planned races in November, both 10K's, I decided to analyze my performance at other race distances to help me manage my expectations. My PR for a 5K is 25:50, or 8:19 per mile. Both times I've run 8K's I've averaged 9:00 per mile. That means that adding 3K (1.86 miles) caused my speed to degrade by 8.2%. That's a big drop for not much incremental distance. Averaging all my 5K's, my pace is 8:31 meaning that I generally lose 6% when going from 5K to 8K. My 10K track record is spotty because I've only run one of them on pavement but my overall pace averages 9:32, or almost 12% higher than my 5K average. According to the calculators that you can find online that factor in age grading, V02 Max and other formulations, I should be averaging 8:50 per mile on 10Ks. That pace is based on my 5K average. It's a nice thought but I'm not sure how to get there.

For now I continue to focus on distance first and speed second. One thing that seems obvious is that adding more length to my runs and maintaining a consistent pace will bring my power curve forward, past the 3 mile mile mark. I've run 8 miles at 9:15 so I know I can improve on my current performance. I'll keep that in mind this weekend when I rerun the Cow Harbor course in Northport.

Cow Harbor, take 2

Today's run (street): 2.75 miles

It's almost November but the experience of September's 10K in Northport still haunts a few of us. Few local races set expectations and cultivate strategic planning like the Great Cow Harbor race. Despite predictions of a cool and dry morning, race day at Cow Harbor was sunny, hot and very humid. You can control a lot of variables when you run but you cannot change the weather. This weekend should be far cooler and drier than it was on September 25th and BJS and I are planning a Cow Harbor do-over on Saturday. No packed crowds, costumes, cow bells and water stations. No coverage on News 12. Just us and the course. Bring it, James Street hill! Waterside Ave., you don't scare me! I really hope I can beat my race time.

This morning's run felt very different than Tuesday's. Yesterday I ran with the Resistance Runners that are quite a bit heavier than the Kinvaras that I wore today. It's comparable to putting a weighted donut on your bat when you're in the on-deck circle and going to the plate without it. Yesterday's run was all about getting by despite the shoes and today it was only about running. It was a far more comfortable run today and with the temperature in the high 40's I barely broke a sweat for the first ten minutes. I tried to incorporate some strides within my overall pace and felt good in terms of form and energy. It didn't translate into a fast run though. Far from it -- a mid 9 minute pace. In the end I felt really good and that feeling has followed me all morning. I'm planning another Central Park mid day run on Friday with my banker friend. That's always a nice way to bring home the work week. Today was great but I'm going to need more speed this Saturday.

An ambiguously positive run

Today's run (street): 2.35 miles

I'm not sure if there's a term for phrases like "not unpleasant" but there should be. I believe that many would call it negative reinforcement but I'd prefer to call it "positive ambiguity." Actually, That was my thought as I ran through the neighborhood this morning under light rain and cool temperatures. I normally avoid running in the rain because, with glasses, it can be difficult to see. Adding to that is the 4:00 AM darkness. I gave no thought to the weather until I stepped outside and saw that the driveway was wet from a light rain. I wore the Skechers Resistance Runners (SRRs) again to maintain variability in my running conditions and I wasn't about to head back upstairs to run with them on the treadmill. The rain was light and, with no breeze, my hat proved sufficient for keeping moisture off my face.

The SRRs are beefy and you notice them when you run. It reminds me of the articles I've read about soldiers who run marathons with a field pack and combat boots. The shoes are clunky and the stride is a little awkward, yet I found myself appreciating them for this purpose. I could feel the shifting pressure on my legs and calves and I noted that my right upper hamstring did not feel as sore as it has of late. That may not be related to the shoes but it's clear that the SRRs do distribute force differently than a standard shoe. Between the rain and the heavy running shoes I might have expected to dislike this morning's run. Instead, I found the cool temperatures and light rain refreshing, as well as the feeling that I was gaining some additional training benefits from the more challenging footwear. I guess "not unpleasant" is a pretty good way of putting it.