Shallow bins and recovery progress

Usability testing anyone?

Today's workout (elliptical): 40 minutes

I realize that there are many larger problems than this, but can someone please explain to me why the stuff holders on our elliptical and new treadmill are so shallow? I don't get it. Do the designers ever think about the fact that an 8" remote will probably fall out of a 4" deep console bin? This are the sort of things that go through my mind these days as I do my workouts without outdoor distractions.

Yesterday's treadmill run ended with an alarming jolt of pain as I pushed my pace beyond a moderate speed. Rather than signaling a new or deeper problem, I think this experience was a warning. Despite giving the injury plenty of rest, the root cause issue remains. If three weeks of no-impact workouts haven't resolved it, it may be time to see an orthopedist.

Today's workout was all about protecting the problem. Instead of running, I spent 40 minutes on the elliptical and followed that with ten minutes of (very) slow running on the treadmill with a 2.5% incline. It wasn't a particularly challenging workout, but that was the point.

I'll probably go back to a full treadmill workout tomorrow. The elliptical session seemed to reset whatever caused yesterday's pain and I'm feeling better. Just the same, I'll need to keep my speed in check tomorrow to prevent another cycle of pain.

97% of a good run

Unhappy ending

Today's run (treadmill): 3.3 miles

When does a tenth of a mile make all the difference in a run? Today it was in the final 10th of my treadmill workout. It's been a lot of time since my last run because my business schedule is sucking up all my bandwidth. Today I worked from home and managed to get back to running, although I had limited time this morning.

It was my fourth run on our new treadmill and I continue to appreciate it compared to the old one. The Freemotion running experience is far better than the Sole's. Besides the much quieter motor and stable tread that doesn't jerk underfoot, the Freemotion unit feels more substantial and the running less tedious. The time - and mileage - seem to go by a lot faster.

So I had 97% of a great run and 3% of a really bad one. It was my own fault. The three weeks I spent exclusively on the elliptical helped heal my chronic sciatica. My return to the treadmill last week re-aggravated that injury. I hoped resting from Monday through Thursday would reverse the damage and, to a degree, it did. But I pushed too hard today and that set back my progress.

I only aimed to cover three miles and felt good running at a moderate pace. With half a mile left to go, I began increasing my speed. Everything felt fine and I decided to cover 3.25 miles. By the time I was on the last quarter, the speed felt challenging. At the 3.2 mile point I felt a searing pain in my upper hamstring/glute region and I knew I'd pushed too hard. Y'ouch!

I thought I'd seriously hurt myself. I immediately reduced my speed and stopped the treadmill. Walking felt painful and I hoped it was a temporary situation. I took Ibuprofen and hit the shower. I certainly did myself no favors today. After living with the result all day, it doesn't seem as bad. I'll see how it feels tomorrow morning. I may substitute a run for an elliptical session rather than further aggravate the problem..

Treadmill running is almost like real running

Same same

Today's run (treadmill): 3.6 miles

I downloaded my Garmin for the first time since January and saw that my last run before Friday happened on January 31 (not January 25th as I'd thought). Still, it was three full weeks between those runs. Over four weeks since I ran outside. So far the transition from elliptical to treadmill has been seamless, but it will likely be a few weeks before I can run outdoors again.

I was wondering about the difference between treadmill and road running when I came upon an article on the ABC News website called Myth or Reality: Treadmill Just as Good as Road Running. The point of the story was that most of the differences between indoor and outdoor running are small:

- Treadmill running requires less force from the knees and hips but not to a significant degree.

- Calorie burn is about the same until you get down to a 7 minute pace.

The article goes on to say that transitioning from the treadmill to the road puts you at risk for calf strains, plantar fasciitis and Achilles tendonitis. I'll need to keep that in mind when I return to outdoor workouts. I'm sure that, once I'm back to the street, I'll want to stay outside for my runs.

Today's run was a little longer and a little faster than yesterday's. I am trying to limit the time I spend on the treadmill while I transition back from the zero-impact elliptical. Again, the time went by quickly and I was pleased with the airflow from the two large fans that sit below the console. I suspect that the challenge will increase as I add more time and speed to my running.

Unlike warm weather days, I don't need to think through my venue options for a Sunday run. Like yesterday and today, tomorrow will once again be a treadmill day. And that's just fine.

First run: Freemotion 850 & Saucony Triumph ISOs

The new new things

Today's run (treadmill): 3.3 miles? I forgot to check!

I listened to the weather on my way home from the office last night and was disheartened to hear that we'll be facing below-zero temperatures and more snow this weekend. But then I remembered that we have a new treadmill and suddenly all was right in the world. I was very happy after that, and even happier when my wife reminded be to swing by Panda to pick up our Chinese New Year dinner.

With all the snow and ice we've had this year, options for running have been limited. This was made worse with the failure of our treadmill. The only choice I've had this month has been the elliptical machine. While I've come to really appreciate the workout, I've missed running a lot. I work from home on Fridays and that gave me my first opportunity since January 25th to actually run. Not only would I be using this treadmill for the first time (the minute I spent on it the day it was delivered doesn't count), but I'd also have my first run in the Saucony Triumph ISOs.

I was curious to see how I'd do after three-plus weeks away from running. Did the elliptical sessions preserve my fitness, or would I find myself overtaxed? I plugged my phone into the sound jack and started up a podcast. The very large built-in speaker amplified the voices well enough to clearly hear over the motor. This is so much better than earbuds, which I despise. I stepped up on the new machine and immediately appreciated the quiet, shriek-free experience.

The Sauconys felt good underfoot. They are well cushioned but don't feel heavy. The Freemotion's deck suspension feels more responsive than the Sole's. I took it fairly easy to avoid aggravating muscles that are not used to running. Running felt surprisingly good and the first mile went by quickly. I thought the Triumphs felt more comfortable and ran a lot better than the Kayanos.

It's really great to be able to run again after almost a month and I was pleased that I got through today's workout without feeling like I've lost fitness. I may find it a bit tougher when I finally return to the road. Overall, I should do fine. I know I'll eventually disparage the idea of treadmill running, but for now, it's great to have that option again.

The Sole's last laugh

Kicked to the curb

We all know that what goes up must come down. That goes for our old treadmill and it didn't go without a fight. The good news is that our new treadmill was delivered tonight. That was the easy part. The hard part was getting the old Sole down the stairs and out the door.

The two guys who came to assemble our new Freemotion 850 agreed to remove the Sole and carry it to the curb. We were happy about that, because there was no way we could have done it ourselves. I was excited to be just minutes away from having a working treadmill and getting rid of a bad memory. The guys got the old machine out of the guestroom fairly quickly. Then the trouble began.

It was pretty tough to watch. Our hand-built wooden stair rail took a lot of abuse, but it held up well. The other side didn't fare as well. The rollers on the tread bed punched through the drywall leaving a couple of rectangular holes that will need to be patched and painted. It could have been worse, but it wasn't good.

New and improved

The guys set up the new treadmill and called us upstairs. At first I was taken aback by the size of the machine. The Freemotion's console stands half a foot taller than the Sole's and the frame is at least three inches longer. It's a substantial machine that (when you're standing on it) feels a little like a fitness center treadmill.

I ran on the new treadmill for a minute to make sure it worked. I'll wait until I do a real run before sharing my impression, but I will say, so far, so good.

Joining a gym is short term thinking

Save me a spot

Today's workout (elliptical): 60 minutes

This is has been a snowy winter, just like last year when I did over 70% of my running indoors. What's missing for me this year is a working treadmill, I decided to explore a short term gym membership to tide me over and started looking online at my options. 

You can learn a lot about joining a health club from their websites. For example, few sites will tell you the actual cost to join their gym. Instead of providing a price list, many say "call or click to request pricing." Why is this? Do they want to figure out how much money I'm willing to spend before committing to a cost? This is why people dislike shopping for a car.

For those health clubs that actually put their pricing on their website, I discovered a pretty wide variance in cost. Generally speaking, gyms with stark black and white designs with super athletic, good looking people seem to be very expensive (i.e., Equinox). They also tend to charge initiation or enrollment fees. Gyms with friendly designs and bright colors are much more reasonably priced and don't seem to add on extra costs (i.e., Planet Fitness).

10.5X more expensive than Planet Fitness

Most of these places offer either a day or full week free pass. I considered doing that, but I would need to go from gym to gym until our new treadmill is installed. I also envision a situation when, each time I go, the gym manager corners me and gives me a pitch like he's selling me a Florida timeshare. 

I happen to work in a place that has a well appointed fitness center and I can use it for free. I was hoping to do an occasional treadmill run there, but I concluded that I don't want to do a workout before my business day. Especially since it would require me to share a common shower and tiny locker room with my workmates. I really don't want to see that. Besides, when I get to the office, I like to get right to business.

We still don't have a date for our treadmill delivery so I may end up going for a couple of 7 day trials or joining Planet Fitness for a month for $10 if that's truly their deal. If I can drive to Bethpage State Park to run on the bike path, I can drive to a gym in the same town. Maybe someone should come up with a service model like Airbnb, where people let you come in and use their home fitness equipment. That would make it really easy.

I spent an hour on the elliptical machine this morning and actually liked the workout. But after looking at gyms online with expansive fitness rooms filled with high end treadmills, I'm ready for a change. Still, getting back on the road without worrying about slipping, or no sidewalk escape routes would make me the happiest of all.

In between runs

The thing I do now

Today's workout (elliptical): 45 minutes

Remember when I used to run? I barely do. In retrospect, it might have been a good idea to get a new treadmill before our old one finally conked out. The snowy, freezing weather has made outdoor running impractical, if not impossible, and it's been almost two weeks since I've actually ran. I am glad to have the elliptical machine. It provides a decent workout and it's helping me maintain my fitness until I can return to the road (or run on our yet-be-be-delivered new treadmill).

Not counting my 2010 bout with pneumonia that took me away from running for three weeks, this is the longest I've gone since 2008. The best part of this hiatus is that my sciatica has greatly lessened. People were telling me to take a break and recover once and for all. Nature and mechanical failure have taken care of that for me.

I'm curious to see how I do the next time I run and whether I've lost a lot of my base. My plan is to get to Bethpage once the path is clear to see how many miles I can handle. Temperatures are supposed to stay in the mid-teens this weekend and snow is expected on both days. Until then, it's going to mean a lot more time on the elliptical.

Some disassembly required

Treadmillectomy

Today's workout (elliptical ): 60 minutes

I know that treadmill delivery people will usually agree to take your old machine down to the curb if you offer them some cash. I'm hoping that will be the case for us. Even so, I decided to lighten the burden for whomever ends up hauling this metal monster down the stairs by disassembling the decommissioned machine. I discovered there's only so much you can do to reduce the weight of something that's mostly pieces of welded wrought iron.

My buddy SIOR and her teenage daughter assembled their new treadmill all by themselves on Saturday. Assembling a treadmill is not something I'd dare take on myself, but I thought that disassembling one would be fairly straightforward. In fact it was. I've replaced the console four times so I knew I could remove it easily. The motor was oily and dirty and it required some careful handling as I worked the bolts off the frame and worked the wiring from the logic board. Dropping this 40 lb unit would have resulted in a major grease stain on the carpet.

In all, I probably reduced the carrying weight of the machine by 50 lbs. If anyone needs a spare F63 console or a 3.0 CHP treadmill motor, feel free to make me an offer. I'll even throw in an incline motor. I'll be happy when we take delivery of our new FreeMotion 850 in the next couple of weeks. Out with the old and in with the new.

New treadmill: Signed, sealed, but not yet delivered

Emotion for FreeMotion

Today's workout (elliptical): 50 minutes

The absence of a working treadmill prompted me to obsessively research replacements for our Sole F63. It's always a good idea to look at the models around your price range and then find the best value based on your requirements. That doesn't always guarantee success as evidenced by our Sole. Despite its high recommendation it didn't live up to its hype.

My starting point was to consider every treadmill brand in the universe (except for Sole) and work backwards from there. I am fortunate to have resources for research that aren't available to many people and quickly learned that most treadmills priced under $1,000 are really a crap-shoot. I was told that I should be willing to pay $2,000 or more for the quality that I'm expecting. I decided to reject that and focus on machines that are reasonably priced and structurally sound. I don't need built in fitness programs because we never use them, so why pay for them?

After coming close to pulling the trigger on a LifeSpan TR2000e that I could get for the price of a 1200i, I decided to wait until I had a chance to try out a few in person. We went over to Sports Authority to see what they had to offer. Big box retailers tend to stock the same brands: Bowflex. NordicTrak, Pro-Form, Sole and HealthRider. We had a Pro-Form treadmill before the Sole and we currently have a Pro-Form elliptical. Pro-Form equipment can be a good, inexpensive choice, but they sometimes feel cheap and rickety.

Sports Authority sells FreeMotion treadmills, a brand whose commercial grade units are often found in fitness centers. After looking at the Pro-Forms, we concluded that we'd do better paying a little more for a middle-tier FreeMotion 850 model. The differences in construction between this unit and the similarly-priced Pro-Form were noticeable. For example, the salesperson pointed out how the FreeMotion has shock absorbers all along the tread bed, while the Pro-Form only had them in the middle. That could make a big difference in how long the rollers will last.

I liked that the 850 had a basic interface but was iFIT compatible for people who want fitness features and device connectivity. I also liked the feel of the bed when I ran on it and the fact that this unit can incline  up to 15% and decline 3%. There was free delivery for treadmills at that price and we opted to have them assemble it. A 20% off coupon that I got for buying a box of Girl Scout cookies outside the store made it a pretty good value.

I spent 50 minutes on the elliptical this morning. Although it's a tedious workout, the session went by fast because my daughter kept me company the entire time. My wife and I are anxious get the new treadmill as we both view the elliptical as an occasional cross training tool rather than a primary means of working out. But until we take delivery, it's going to be our only option.

Banish the Sole and open up the room

One step closer to the trash

Today's workout (elliptical): 45 minutes

It occurred to me that I could temporarily recover some space in my guest room/office/workout room by folding the Sole and putting it into the corner. Once I did that, I changed the angle of the elliptical so that it faces the television (sort of) instead of sitting perpendicular to it. I never really cared about watching TV on the treadmill, especially in the last six months when the relatively quiet machine started sounding like an out of balance washing machine. But the elliptical is quiet because it's self powered, but so boring that the TV is an essential distraction.

Instead of using my Karhu Fast2s (shoes I product tested a few years back but never liked for running) I put on the new Sauconys for my elliptical session. Prior to that, I tried on the ASIC Kayanos to compare the fit. There was a very different feel between the two pair and I preferred the Triumphs.

Until I actually run in the Sauconys, I'll have to judge them on their indoor attributes. The Karhus have a fairly stiff mid-sole while the Triumphs are little more flexible and I liked them better. I would have preferred to run this morning but we have to use the tools we have. I really need to get another treadmill.

SIOR asked me why I'm not using the fitness center at my office and I was embarrassed to say that I'd forgotten it was there. I get into the office early but I usually start focusing on business right away. I need to remember to bring in running gear. I probably won't do that next week because my schedule is crazy and I'll be in the city on one of those days. I'll plan to try it the week after that. I may get out and run at Old Westbury on Sunday because the running club posts are saying it's clear. I'm curious to see how these Sauconys perform on pavement.

New shoes and nowhere to run

ISO excited!

It's a little ironic that my new Saucony Triumph ISOs came today. They look cool and my first impression of them is that they feel great. Unfortunately, all the snow we've had during the past two weeks makes outside running seem too risky. The treadmill has always been my alternative to the road, but that's no longer a viable option. Until we have a thaw or we get a new treadmill, the Sauconys will have to wait.

I'm excited about the Triumphs. They look to be the trainers I've been hoping for. My ASIC Kayanos, a similar type of running shoe, have been a disappointment. I can already tell that the Sauconys will provide a greater balance of energy and comfort than the ASICs and I expect that I will like them a lot.

With temperatures expected to stay around freezing this weekend, it looks like my only opportunity to try the Sauconys will be when I'm using the elliptical.

The little treadmill that couldn't

I'd like to sell this Sole to the devil

Yesterday's workout (elliptical): 60 minutes

We're facing a perfect storm in the Emerging Runner household. It's actually related to the weather in my case. Last year we had a very snowy January and the weather kept me off the road most of that month. Despite that, I was able to do my usual miles on the treadmill. We had better luck this January, but circumstances have changed. Our treadmill's condition has gone from bad - to worse - to done. Fini.

A failed treadmill is inconvenient to me, but my wife depends on it for her daily workouts. We're both dedicated to our running, but I prefer to run outside while Mrs. ER likes to keep her workout indoors. With snow, freezing rain and sleet hitting us this week, we're both missing the treadmill.

It was clear yesterday morning that the treadmill was fading fast. No longer was the ever-increasing sound level the only issue. The machine was now giving off an unholy metallic screech at a decibel level that could only be described as dangerous. I decided to record the sound for posterity and had the brilliant idea of running the Sole at 12 MPH. I was curious to see what would happen and here's the result. The last moments of our treadmill...

I ended up spending an hour on the elliptical. It's definitely a good workout, but I never feel it equals a run. Until the weather warms enough to clear the roads we're stuck with that choice. I've been doing my research to find a replacement for the highly recommended but ultimately disappointing Sole F63. Everyone says you need to spend thousands of dollars to get a treadmill that won't fail with regular use, but I'm thinking that almost anything will be better than this retched Sole.

Shoe de Triomphe

Hopefully I won't be saying "Whoa is me."

Today's run (treadmill): 40 minutes

I love a bargain, especially when it comes to running gear. Unfortunately, not all bargains pay off. Back in November, I was able to purchase a pair of ASICS Kayano 20s for $64. I've subsequently seen these shoes selling for $109 (discounted from $160 MSRP) because the 21s have since replaced them. So saving $45 on these highly rated "top of the market, super cushioned" shoes should have been a win-win. At best it's a win-tie.

I've done my best to appreciate the Kayanos, but they don't provide the fit or the comfort that I'd expected. If I'd paid full price, or even current market price, I'd be upset. Fortunately, I have the opportunity to put the Kayanos aside with no penalty. Saucony has asked me to test a pair of their new Triumph ISOs. This is Saucony's top neutral shoe, with some very promising attributes.

Like the Kayanos, the Triumphs are designed for bigger runners who do a lot of mileage. That describes me not at all. According to CDC.gov, I weigh 13% less than the average adult male in the US (although I'm sure the gap would be smaller compared to the average male runner). In terms of volume, I run 50% of the weekly mileage of the average competitive runner. So this shoe may not be a match made in heaven. My plan at the moment is to love the Triumphs and relegate the ASICS to weekend casual shoe status. We'll see. I should be taking delivery next week,

This week has been awful in terms of running. I worked from home on Tuesday, Wednesday and Friday and all three days should have provided opportunities for running. Between the big snowstorm on Monday and workdays that tied me up from 7:00 AM to early evening, I could not fit in a workout. I was scrambling to get some documents together before a video conference call yesterday and cracked my toe on one of the slate steps that lead down to the den. My hopes for a lunch hour treadmill run were dashed by what I thought was a broken toe.

This morning my toe was a little better. Still swollen, but the pain wasn't as sharp. I put a little foam padding under the toe joint and wore my Kinvara 3's on the treadmill with decent results. I kept it to 40 minutes just in case. I'm probably going to do the same tomorrow. With more snow coming on Sunday and Monday, it looks like I'll be spending a lot more time running inside.

Take this snow and shovel it

Storm of century year month

Today's run (treadmill): 30 minutes

I'm keeping our weather experience this week in perspective since my friends in Framingham, Massachusetts had to deal with 34" of snowfall between Tuesday and Wednesday. Considering the media hysteria about the "biggest storm ever" coming through Long Island, we only ended up with 16 inches of the fluffy stuff. No complaints here.

Our philosophy regarding snowstorms is to keep up with the volume so you never have to shovel more than 4-5 inches at a time. My wife and I both like to shovel and now our kids are at an age where they can contribute, so it's not a big deal to go out every couple of hours. That is unless the schedule requires shoveling after midnight in blizzard conditions. My neighbor stopped by yesterday to let us know that he saw us out at 2:30 AM and thinks we're insane.

I'm hoping all that shoveling provided more benefit than a clear driveway and amused neighbors. Perhaps a little upper arm development? All told, I went out and shoveled six times, doing my best to push the snow rather than lift it. Still, there were still plenty of occasions to throw shovelfuls of snow over the ever-growing snowbanks. The interesting thing is that I have no soreness from all that work. Perhaps those post-run push ups have paid off.

I worked from home today and managed a short treadmill run in between morning meetings. I had a nice view of our snow covered backyard. That slightly reduced the tedium. The tread jerked so much I felt like I was running outside on the snow covered roads. With more snow likely to come, we really need to get a new treadmill. Otherwise, I'm going to have to get a new pair of Yaktrax like SIOR.

Winter workouts, shovel and machine

Yesterday's workout (elliptical) 25 minutes
Today's workout (treadmill): 4.3 miles

I awoke Saturday morning at 5:00 AM to a coating of snow on my driveway. The neighborhood looked very pretty from an upstairs window and the streets were still untouched by foot, car and plow. I briefly considered getting out and trying a run before the world woke up. As tempting as it looked to run on this virgin snow, I knew it would look less appealing at ground level.

The weather reports called for late morning rain followed later by more snow. I wanted to get the driveway cleared before the rain so I wouldn't end up with a sheet of snow and ice later. I put on my snow shoveling gear (double lined track pants, Timberlands, new Rails to Trails hat...) and opened the garage door to see what I was dealing with.

That snow, that looked so pretty from the guestroom, turned out to be pretty saturated with water. Unlike the fluffy snow that I can push across my driveway with moderate effort, this stuff was pure slush. I approached it strategically, moving small amounts with each pass. I got into a rhythm, but it took a long time to get through it all. My daughter came out to help but the snow was really too heavy for her. She stayed outside and kept me company and that made the time go quickly.

When I finally got inside, I considered whether pushing a few metric tons of slush constituted a real workout. I decided it did - but only to a point. I gave myself a break and did a 25 minute elliptical session, following that with 10 push ups. I would have liked to do more, but enough was enough.

Neither the rain nor snow ever came and I was hoping that SIOR, TPP and I could do our planned timed mile on Sunday. Although the snow wasn't happening, we acknowledged that the track would be in poor shape. I wasn't feeling all that well and questioned whether I'd be up for any workout today at all. We decided to reschedule the Runsketeer Mile until next weekend.

This morning I felt well enough to do a moderate treadmill run and had the brilliant idea to use earplugs to suppress the treadmill's noise. The Sole now sounds the same as standing 20 feet from a 747 at takeoff. Those plugs made a big difference. Although it didn't result in a whisper-quiet experience, it reduced the noise to a tolerable level.

Considering that I went 1.3 miles beyond my mental threshold for enduring the treadmill, I did fairly well with it. In fact, I carefully increased my speed in tenth of a mile increments and managed to get my HR to 87% of max for the last third of my run. Pushing pace on the Sole is tricky, because the tread slips and jerks more as speed is increased. Here's a tip: don't buy a Sole treadmill. Even if it's on sale.

We're supposed to get a ton of snow starting tomorrow night. That will provide the opportunity for another upper body shoveling workout. I'm predicting that I'll need to work from home on Tuesday based on reports. That could give me the chance to do a weekday treadmill run, unless we also lose our power during the storm. At least the elliptical is self powered.

The man I most envy

 

Today's run (street): 4 miles

Envy is one of the "Seven Deadly Sins" and it relates to many aspects of running. Unless you are an elite runner, there's always someone faster than you. For the most part, I don't begrudge the running achievements of others. In fact, when I see my fellow Runsketeers PR and podium, I'm sincerely thrilled. A lot of that has to do with the work they do to get there. It's far more than I'm willing to do.

When it comes to running, the person I envy most is me. Huh? Let me explain. I don't envy myself while I run. That would be more like self pity. For instance, this morning's run was really cold and I was very uncomfortable. I tried to get some speed going, but my lower layers were restricting my full range of motion. My eyes were watering from the wind hitting me in the face.

It was then that I started to envy myself. Not the me of the moment, but the future me. The me who, thirty minutes later, would be sitting in my warm dining room with a hot cup of coffee and a Kind bar. Oh how I envied that lucky bastard as I ran along the uneven and unyielding sidewalk so that I could avoid all the cars, recycling trucks and school buses.

Just to be clear, I don't always envy my future self. Running can be hard, but it can also be a great experience that's looked back on fondly by future me. While envy is a sin, it can provide great motivation. How many of us have stepped up our pace during a miserable run just to get through it faster? Technically, that's impatience, which I don't think is a sin. But that impatience does lead to the fifth Deadly Sin, "Feet that are swift to run into mischief."

BMImpossible

Off target

Today's run (street): 3.5 miles

It's always nice to have a three day weekend, because it gives me an extra day to run during the week. If I'm lucky, the weather will cooperate. Unlike yesterday when the rain chased me indoors, today looked sunny and clear. Except for the near freezing temperature, it looked like ideal conditions for a run.

I dressed for cold but didn't put on too many layers this time. I stepped outside and confirmed that my gear matched the weather. I noticed that the driveway, that was covered by a shadow, had a thin coating of ice. When I reached the sunnier road I was happy to find it ice-free. That happiness was short-lived. By the time I reached the half mile point, I was dealing with patches of ice where the sun didn't reach the road.

It wasn't bad enough to stop, but I needed to be careful. I put aside any thoughts of performance and focused on landing on my mid-foot to maximize my stability. I didn't have any close calls like yesterday, but it didn't make for a very pleasant experience. For a fairly short run, it was exhausting.

I've continued to watch my portion sizes and have already lost a few pounds (I believe this is the primary reason women resent men). Based on the advice I recently got from a nutritionist, I did 12 push ups after finishing my run. I considered doing 15, but didn't want to invite upper arm soreness on top of of my diminishing (but still present) sciatica. Fellow running blogger Renee recommended the Matt Fitzgerald site to calculate my ideal racing weight and BMI (see graphic at top). Will I get down to 14.8% body fat? That would be a no.

Slipping and sliding, inside and out

Unstable on every surface

Today's run (street/treadmill): 5.1 miles total [1.5 street, 3.6 treadmill]

Per yesterday's post, I've fallen into a distance rut by keeping every run in 2015 (but one) under 4 miles. Some of that is related to the sciatica I've recently developed and my concern about aggravating its root cause.  Other excuses factors included a very busy period at work and a tight schedule on weekends.

I was determined to cover at least five miles this morning. The early weather reports said that today's rain wouldn't start until after 10:00 AM. I figured that starting at 8:00 AM would mean dry and clear roads. That was true for the first few minutes, but then a light rain starting falling. I was okay with that, but the 35° temperature made the road slippery underfoot.

I tried to tough it out, but the risk of falling increased as the rain fell harder. I decided to head home rather than deal with a dangerous, unstable surface. Disappointing, but a practical move. I immediately headed upstairs and got on the treadmill to complete my workout. The 1.5 miles outside warmed me up enough to start fast. Unfortunately, like the road, the treadmill presented a slippery situation.

Our Sole F63 has a lot of problems and one of them is that the tread belt jerks randomly, especially when the speed is increased. My desire to get through a treadmill run as quickly as possible is limited by this issue. Slipping at race pace can be scary. As a consequence, I keep the speed around 6 MPH and deal with it.

I managed through 3.6 miles on the Sole on top of what I covered during my outside run. I exceeded 5 miles for only the second time since New Year's day. We haven't had nearly as much snow this January as we did last year, so I may catch a break next weekend and put in some mileage. I'm not sure what I'll do tomorrow, but I'll do something.

Too short to be endless runs

January volume to date

Today's run (treadmill): 3.1 miles

Yesterday morning I ran for the first time in four days. It had been a busy work week culminating with Thursday, where I had to give presentations five times in a single day. The week was exhausting and it left me no time for workouts. Friday morning was freezing cold, but I knew I needed to get back outside and get my run in.

The cold has gotten to me more this year than it ever has in the past. I used to look at 21° runs as a fun challenge, bundling up, but not so much that I'm overheated after a mile. This year, I've been especially sensitive to cold (especially my face) and I've been layering so I'll be comfortable at the start. I almost always regret that by the end.

I'd hoped that taking four days off from running this week would provide me good energy on Friday. Initially it did. I moved swiftly through the first half mile and felt relatively strong, although I was colder than I'd wished. At some point, my gear began to work against me. As my body temperature rose, I considered passing my house so I could discard my outer layer. Unfortunately, I didn't, and the ensuing heat made my short run seem endless.

This morning we needed to head into the city, so I fit in an early treadmill run. It was 16° outside (which didn't seem to stop SIOR and TPP from tearing up the Run to the Brewery course today) and I wasn't going to subject myself to another freezing workout. Despite the climate controlled environment, my experience was similar to yesterday. Endless, until it ended.

My weekly volume has really dropped since the New Year and I need to correct that. Running 3-4 miles at a time (as I have) isn't going to get me there. I need to start putting some 5+ mile runs on the board soon. Tomorrow is supposed to be very rainy, so I don't know whether I'll be able to get outside for a long run. 6 miles on the treadmill isn't going to happen, but I'd consider a dual workout with both elliptical and treadmill.

The good and the bad of weight loss

Today's run (street): 3.3 miles

Weight and running are often linked together. Many people run either to lose weight or to keep their weight at an optimum level. Some serious runners starve themselves to the point of emaciation because the less weight you carry, the less work is required to hold a pace. I took up running in 2008 when my weight slipped into the unacceptable range. By improving my diet, reducing portion sizes and running almost daily, it only took a few months to reach my target.

Over the past six years I've held my weight steady. Except for a period in 2010 when I lost a lot of weight due to pneumonia, I've stayed close to my original target. But over the last year I've put on a few pounds. Not enough to require me to go up another pant size, but enough for me to re-assess my diet.

I plan to reset and drop back down to my ideal weight. My question is how low do I go? From a running perspective, I would probably see better performance if my weight were 3-5% lower than my current target. I can get there, but I'll pay a price. When my weight drops below normal, the first fat to go is in my face. I end up looking wan and drawn. So much for my maintaining my boyish good looks.

For now, I'll work on getting back to normal and decide whether to go lower when I get there. The Runsketeers will be doing mile time trials next weekend, so I'll see if I can make some weight reduction progress over the next eight days. I may be naive to think it could make that much of a difference, but you don't see too many elite runners who resemble Homer Simpson.

I'm sending good thoughts and wishing for good weather for SIOR and TPP at tomorrow's 10 mile Run to the Brewery. You guys will rock it.

You need to run 600 yards to run a mile

1,800 feet of hell

As far back as elementary school, I've struggled with running fast paces over long distances. I really did try. In fifth grade, I ran the 50 yard dash for the track team and even placed first in my town for the standing broad jump (still the apex of my athletic career). These events were part of the Presidential Physical Fitness test that every kid had to take to pass gym class. Running 150 feet and jumping six feet was relatively easy. It was the 600-yard timed run around the field that haunted me all the way through high school.

I wasn't alone. We all dreaded the “Six Hundred”, a seemingly endless distance. Now that I have some perspective, I realize that 600 yards is a mere third of a mile. One and a half quarter repeats! I actually remember my high school time (2:12, the temperature of boiling water : ) that put me right in the middle of the pack. What was regarded then as a mediocre time actually calculates to a 6:27 pace. If only I had more perspective back in those days. At the time, all I could think about was the painful burning in my throat and the relief that it was finally over.

A recent suggestion by my running and blogging buddy She Is Out Running brought back memories of the Six Hundred. SIOR proposed that she, TPP and I do a timed mile run. I thought that was a great idea. I've come to terms with my race times slipping over the past few years, but I’m still achieving credible times when I do repeats. A mile distance is a great way to see how far I can push my anaerobic capabilities.

Intervals (for most of us) are a combination of short but intense bursts of speed, followed by a similarly short jog or rest. The biggest challenge of running a flat-out mile will be to sustain that intensity for a much longer period. I can go full speed for 200 meters and maintain a 180 SPM cadence through a full quarter. After that I begin to fade. Maybe that was why running the 600 as a sprint was always so difficult.

The fastest mile I can remember running was a 7:51 at Long Beach that led to my 10K PR. I'd started at the front with all the hollow-eyed ectomorphs who took off at the gun like whippets. I was passed by a lot of people and thought I was having an off day. When I saw the Mile 1 timing clock, I realized those speedsters were running six and seven minute miles. So that's why people use pacers!

Maybe speedsters SIOR or TPP can do a pace lap for me when I do my timed mile. I'd return the favor, but I fear my 6:27 days are far behind me.

Snowy, icy Bethpage run

Stretching the definition of "great shape"

Today's run (Bethpage State Park): 3.75 miles

This morning I looked out the window and determined that the roads were too messy for running. With the temperature stuck below zero since last Thursday's snowfall, there was still ice along the curb and snow on the sidewalks. I'd heard a tip that the dirt trails at Bethpage were in "great shape." That got me out early for a run in the park.

It was very cold so I wore numerous layers, more than I needed as it turned out. When I arrived at Bethpage, I encountered a group of runners making their way downhill along the main driveway. Seeing people running off the trail was my first sign that the paths were in pretty bad shape.

The lot was barely plowed but I parked in one of the few open spots. I decided to run up to the north path extension and then cut over onto the dirt paths at the first trail head. There were a surprising number of runners braving the thick coating of icy snow on the paved trail, but no one followed me into the woods when I turned in.

Off the snowy beaten path

From what I was told, I'd expected the paths in the woods to be in better shape than the main trail. In fact, they were a mess, with thick snow along the edges and rutted ice at the center. Neither easy nor safe to run. I followed the route back to the main trail and then headed south on the snowy paved path. My plan was to head back toward the lot and run on the road as that group was doing when I arrived.

No chukkers in the snow

Before I made it all the way there, I noticed that a path leading into the soccer and polo fields was clear. With nothing to lose, I followed it around and saw that it looked clear all the way to the golf course. I'd been chased out of this area in the summer because no running is allowed during the season, but I had little concern about that this morning.

View from the 12th hole

The path continued southeast and I followed it all the way to its termination point on Round Swamp Road. There were a few steep downhills that became noticeable hills on the way back. When I reached the south side of the polo field, I saw that I could continue on the clear path southwest. I stayed on that until I reached a wider snowier road that took me back to the north trail head and ultimately back to the lot.

Looking north from Round Swamp Road

I crossed paths with the same group of men and women at different points during my run. They were moving along well despite the snowy surface. I last saw them entering the woods as I was getting into my car. Based on all the places I spotted them, I'm guessing they were covering close to ten miles. All my layers contributed to overheating, except for my face that was freezing for most of the run. I had hoped to cover at least four miles today, but conditions were ultimately difficult.

Later, when I got back to my neighborhood, I spotted a few people running on the road. The streets looked clearer than when I looked in the early morning (probably due to the sun) and I realized, if I'd waited, it probably would have been safe to run them. No matter, I got to run some new parts of Bethpage Park on a combination of trails, pavement and golf cart paths. I may not have covered my targeted distance, but I had a great workout. When I got home I did ten push ups. Just because I could.

The Emerging altruistic philanthropher

Running prohibited

Today's run (treadmill): 45 minutes

I get a lot of junk emails (don't we all?) that I usually ignore or delete. If you ever sign up for something online and don't forget to opt out of marketing, you're going to see some unwelcome emails. Worse, those companies sell your address to other companies, forcing you to unsubscribe to mail lists you never joined in the first place.

I don't know what I did to get on the railstotrails.org list, but they sure send a lot of emails. And guess what, it worked. I am now a member of the Rails to Trails Conservancy. The reason I took the bait was a series of emails that had subject lines like, "Your trails at risk...like Bethpage Bikeway" and contained dire warnings like, "Next year, our elected officials could slash funding for great walking and biking trails!" Those awful, irresponsible elected officials! How could I stand by and watch them do this to my beloved path!? So I made a donation.

As a result, I am now the proud owner of a Rails to Trails membership card that, as far as I can tell, allows me to make more donations to the Rails to Trails Conservancy and buy Rails to Trails Conservancy merchandise. Along with this card, I received an electric blue winter cap and my first copy of rails to trails magazine that seems to suggest that these paths are only for cyclists. Seriously, every story is about biking.

My wife looked at the hat and said two things. 1. "Bad color." 2. "Are you really going to wear that?" Of course I am! The cap may be vividly ugly, but it's also visible. If I ever get to run outside the house again before spring, I plan to wear it.

This morning I'd hoped to do a neighborhood run but the streets had too much ice. I made a query on the GLIRC Facebook page to see if anyone knew the condition of the Bethpage trail. Perhaps I should have emailed Rails to Trails since they seem to know so much about about the Bethpage path. I probably would have received a response like, "Dear Mr. ER, please let us know what type of bike you ride and we'll let you know if trail conditions support it..."

I received some helpful responses from GLIRC members that I don't know personally and some unhelpful responses from GLIRC members I do know. Those members, SIOR and TPP, were going to SUNY Old Westbury at noon. My schedule didn't allow me to join them. I hope they had fun running that freezing, hilly course.

I kept inside for my workout today, running about 45 minutes on the treadmill. The machine is ridiculously loud, but it seems to have moved past its tortured screeching metal phase. It sounds more like a wooden roller coaster now. You can think of it as the least fun ride at Adventureland.

My run was fine and, although I had some sciatic pain over the first half, things eventually settled down. Happily, the soreness did not return after my run. In keeping with my one fitness resolution for 2015 (that I'd stop completely ignoring my upper body) I did ten push ups when I got off the treadmill.

One of the GLIRC posters said that the wooded trails at Bethpage are in good shape so I may head there tomorrow and do a trail run. The mountain bikers should be able to spot me before they run me over because I'll be wearing my new hat.

Snow good reason to run outside

Pretty snow. Awful run.

Today's workout (run): 1.2 miles, (elliptical): 25 minutes

Just a snow flurry moving quickly through the area, nothing to worry about. That's what they were saying at 6:00 AM when I started planning my morning run. The news stations began reporting heavy snowfall had started in NYC around 6:30. I naively assumed it wouldn't reach Long Island for a while, nor did I think we'd have much accumulation. Wrong.

After a cup of coffee, I made my way upstairs to change into running gear. I saw that my wife was already on the elliptical. I also noticed that the snow was coming down pretty hard. No problem, I'd dress for bad weather and wear my Cascadias for traction. After all, running in snow is fun, right? I took one more look at the elliptical and considered that option before heading out into the winter wonderland.

This was to be my first run since New Years Day. I'd resisted the temptation to resume workouts once my sciatica pain began to lessen and targeted today to start. The soreness remains, but it's minor. I knew that the inch-plus of snow would slow me down and provide a softer surface than pavement. I hoped that both factors would help minimize the chance that I'd re-aggravate my injury.

The temperature was in the mid-20's with moderate wind. I made my way through the neighborhood, keeping to the sidewalk for safety. Between the spongy snow and uneven sections, that seemed equally risky. By the time I reached the top of the first road, my feet began to feel numb. The volumes of snow blowing around made it hard to see and I felt sinus pain where my freezing glasses touched my face.

I'd intended to run about three miles but the growing discomfort changed my mind. I redirected my route and returned to my house after covering 1.2 miles. By the time I returned home, it was almost white-out conditions. So much for a fun run in the snow. Even with my Opedix and under-layer, three top layers, a waterproof running jacket, headband and cold weather beanie, I was uncomfortably cold.

I quickly headed upstairs and shed most of those layers before jumping on the elliptical. Compared to the cold, slippery conditions I'd just left, the elliptical experience felt great. I completed a 25 minute session and capped it off with ten push ups. We had a nutritionist in the office yesterday and I talked to her about fat burning efficiency with aerobic, cardio and weight bearing exercise. The nutritionist told me that strength focused workouts are the most effective way to reduce body fat while maintaining muscle mass. Thus, the push ups.

Tomorrow should be free of snow but still still extremely cold. It warmed up into the 30's this afternoon so there's a chance the roads may be clear of snow. Last January there was so much snow that I was forced to use the treadmill for over 70% of my workouts. The current condition of our treadmill makes that an unappealing option. In the meantime, I'm back to running and that's the progress I've been hoping for.