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.

Good pain and bad pain

Here's a recap of my running since last Thursday:

Friday: 0 miles
Saturday: 0 miles
Sunday: 0 miles
Monday: 0 miles
Tuesday: 0 miles

Despite that, I'm extremely sore all the way from my hamstring to my upper arms. I'm fine with the upper body soreness because it's the result of exercise. I decided to act on my new resolution to add strength training to my routine and did a 45 minute workout on Sunday. Don't be impressed. I used two 10 lb. hand weights and barely broke a sweat.

I didn't want to overdo it, because the last time I worked with weights, I ended up straining my back. The fact that a light workout has resulted in so much soreness tells me that I need to spend much more time on upper body training. All the same, it's nice knowing that this discomfort is due to effort, not injury.

The soreness I'm feeling in my glutes and hamstring is not making me very happy. I've always coped with minor injuries by taking a few days off from running. A short rest usually had me back on the road within a week. The pain I felt during last week's Hangover Run wasn't debilitating, but it was a clear signal that I needed a lot more recovery time.

It's been five days since my last run and I think I'm going to take a sixth day off tomorrow. The pain has dulled, but a quick jog down the hall tells me more mending time is needed. I'll probably try an elliptical session on Thursday morning to gauge my progress. Depending on that result, I'll either plan for a Friday morning run or make an appointment with an orthopedist.

2015 Hangover Fun Run

Happy New Running Year

Today's run (Hangover Run): 5 miles

The Hangover Run is a free event put on every New Year's day by the Long Island Road Runners Club. I ran it for the fourth time today and, for the second year in a row, I was accompanied by running buddies SIOR and TPP. This morning we were joined by SIOR's speedy daughter, a cross-country and track runner.

It's usually freezing cold on New Year's day, so it's a challenge to choose the right running clothes. Too many layers will keep you comfortable prior to the start, but you can overheat on the run. I overdressed for warmth and regretted it. I ended up taking off my gloves and holding them in my hands during most of the run. It wasn't the overheating that got to me today. It was the nagging sciatica that has bothered me over the past few weeks.

We all met up in the parking lot and headed toward the staging area about 15 minutes before the run was set to start. After signing our liability waivers we made our way towards the line. There were about 200 people congregated behind the time clock that counted down to the 9:30 AM start time. Without fanfare, we were off. I felt great and hoped that would continue for the duration of the run.

About a quarter mile into the run, SIOR and SIOR Jr passed me and continued on ahead. TPP did the same at the 3/4 mile point and I saw, after the turnaround, that she'd caught up with the SIORs. The course is a one mile loop with a suggested distance of five miles, so I was able to chart the progress of the others as we passed back and forth.

The soreness started on the second mile and increased as the run continued. I felt like I had another gear but I was reluctant to put too much on the injury. I still don't know the nature of the problem, so I'm being careful about hard I push. I picked up my pace a few times during the last mile and that resulted in my second fastest split. I came through the last mile, with an overall time of 51 minutes. My friends were all  waiting for me at the finish.

As tradition dictates, we headed to Starbucks for coffee and conversation that included a deep analysis of the film 2001: A Space Odyssey. We don't always talk about running.

Happy New Year to everyone. It's nice to start the year with a  challenging run, especially when it happens with great people.

Close encounters on the trail

 

Today's run (Stillwell Woods): 3.5 miles

This morning I went out for a trail run at Stillwell Woods for the first time since late November. I'm still dealing with pain from sciatica and hoped that running on softer terrain might provide some relief. The temperature was in the high 20's and Stillwell's trails were mostly frozen mud. Even so, it provided a more forgiving surface than pavement.

When I arrived I saw a few groups of high school aged runners entering the woods. I wondered if I'd run into these speedsters on the trail. I ran by the first group who were standing around planning their workout. I followed my usual route, going north before turning southeast. When I came around the bend, I saw a couple of guys sprinting toward me on the narrow path. That was disconcerting because the protocol is to follow that section of trail in the direction I was running. I'm glad I heard them a second before they appeared so I could move over and give them room to get by.

I had a few other situations when my path crossed a group, but had no more close calls. I was disappointed that the soreness I've been having was present throughout the run. The pain was minor and my concern was more that running (instead of resting) was enabling the problem. But a runner's gotta run, run, run, run, run so I decided I had to shake it off.

I'll be resting tomorrow and going out next on New Years day with my buddies for the LIRRC Hangover Run. In the meantime, I'm putting heat on the source of the problem and using the massage stick often. Next week I return to work and that will mean a reduction in volume. Usually I'd be unhappy about that, but I realize that it's probably the best thing for me right now.

The two dimensions of running speed

Sample combinations

Today's run (street): 3.4 miles

I was looking at the metrics of today's run on Garmin Connect and thinking about the factors that determine pace. I recently put a new battery into my foot pod so I can capture my cadence as well as time, pace, heart rate and elevation. Besides steps per minute (SPM), the foot pod also shows average stride length. After looking at new and past data, I'm seeing some correlation to pace.

When you think about it, running speed is controlled by two factors -- how far you are propelled with each step and the frequency of these steps. As an example, last year I ran the Hot Chocolate 5K averaging 178 SPM, but with an average stride length of 1.03 meters. That translated to an 8:46 pace. A month later I did the LIRCC Hangover Run averaging 172 SPM and .95 meter stride length and averaged 9:50. Fairly small differences translated into almost a minute difference in pace.

Interestingly, my data shows when I run intervals, my stride length drops to half a meter. However, average cadence jumps up to 188. That usually results in an 8:00 pace or better. I've read that, to improve performance, increasing cadence is a better approach than increasing stride length. I'm sure that's due to the danger of over striding which can put excessive pressure on the knees, tendons and ligaments.

Today both my cadence and stride length were middling and I ended up pacing in the mid 10's. That was by design as I wanted to minimize wear and tear on the muscles that may be aggravating my sciatica. Once I'm past this annoyance I'll start playing more with cadence and will try to make my way to the ideal (180 SPM). I'd like to run some intervals this week get that started, but I want to make sure I don't do more harm than good.

Running along the Shining Sea Trail

Watch out for turtles!

Yesterday's run (Shining Sea trail): 4.2 miles

We've just returned from a mini vacation to Falmouth MA. This is a favorite spot for the Emerging Runner family and we've been going there for years. The last two times we've visited the Cape, I've taken advantage of Falmouth's Shining Sea Bikeway that goes 10.7 miles from North Falmouth to Woods Hole. Yesterday I covered 4.2 miles of the path and saw some beautiful sights.

The trail was created along the former Plymouth and Vineyard Sound Railroad line that was built in 1861 to run trains from Sandwich to the southern tip of Falmouth. Train tracks are usually constructed on level terrain so the converted bike trail is fairly flat. While the trail did gradually slope up and down at various points, the grade was small. This made the shifts in elevation barely noticeable.

Park and run

Getting to the trail is easy with numerous access points along the way. Last year I entered at the northern trail head and ran a five mile out and back route that brought me through a few cranberry bogs. Yesterday I entered the trail farther to the south where I could park my car and jump right on the path. It was similar to how I access the Bethpage trail after parking on Colonial Road. The Bethpage trail is scenic, but the Shining Sea Bikeway provided some truly stunning views.

I want that shirt

Soon after I started, I saw what appeared to be a dog sitting on the side of the trail wearing a yellow jersey. When I got closer I realized it wasn't a real dog. I was amused to see that jersey was an event tee from the famous Falmouth 7 Mile road race. Not long after that, I saw the first of many ponds and marshes that appeared along the trail. The areas that didn't face water were densely lined with trees on both sides, making the experience more intimate than Bethpages's more open space.

Swans and ducks on Oyster Pond

I imagined that this all looks pretty much the same as it did 100 years ago to people riding the train to Woods Hole. There were a lot of people on the trail yesterday morning walking, riding and running. My route took me to the mid-point of the trail, where I turned around and headed back. If I'd had more time, I would have added a couple more miles. The straight flat trail made me feel like I could run all day.

The only downside of this workout was that it amplified the soreness I've had over the past few weeks. We did a lot of walking yesterday and I was concerned that I had re-aggravated my injury. Instead of running when I got home this afternoon, I went for a 3 mile walk around the neighborhood. So far so good.

If it's better tomorrow morning, I'll try to go out for a few miles in the morning. I have an early obligation so I'll need to get out before sunrise to fit it in. I wish I could run on the Shining Sea Bikeway again, but that will have to wait until our next Cape Cod visit.

Holiday spirit and safety scrooges

How hard is it to understand?

Today's run: 5 miles

Although I don't celebrate Christmas, I do appreciate the holiday. This involves enjoying all the decorations, watching the movie Elf on Christmas Eve and trying to be more patient with people. It was in that spirit that, on today's run, I tried to warn people about the dangers of walking in the street with their backs to traffic. The responses I got indicated a fundamental lack of said spirit.

I usually hold my tongue when I see people walking on the right side of the road (often two abreast), trusting that drivers are paying attention. I've found that people don't value my safety guidance and tend to react negatively when I suggest switching to the other side. One conversation went like this:

Me: You know, it's a lot safer if you run facing traffic.
Woman runner: I've been running in this neighborhood for 20 years and never had a problem.
Me: People didn't text and talk on cell phones 20 years ago.
Woman runner: Pfffft

Since then, I've kept my mouth shut. But today I decided to try again. The first offenders were taking up half the road, making it necessary for cars to move into the left lane in order to pass them. I told these people that walking that way was risky. They told me to mind my own business. The next conversation happened when I was closer to home. A man was walking his dog in the street and I said it's safer to walk facing traffic. He snorted, "Yeah, right" so I responded "Have a good day!"

I get that people can react badly when they get unsolicited advice. My hope is that they'll think about the situation and realize later that what I'm saying is true. So far, I haven't seen evidence of that. If I was more noble, I'd continue to warn people despite these reactions. It's a nice thought, but I think I'll wait until next Christmas to try it again.

T'was the day before Christmas

My view of the world

Today's run (street): 3.9 miles

T'was the day before Christmas and boy did it rain,
   And running in showers is really a pain;

My new ASICS raincoat turned out to be good,
   Mostly because it's equipped with a hood;

I took all precautions so that I'd be visible,
  My outfit was flashy and probably risible;

My route was kept local in case it was pouring,
   Three loops near my house, but it never was boring;

There were few on the street, all due to the raining,
   Just me and the roads, but I wasn't complaining;

The weather got soggy, so after a while,
   I capped off my run at just under four miles;

Tomorrow is Christmas and less rain would be fun,
   With conditions ideal for a Christmas day run;

I hope Santa is listening on this gloomy gray day,
   That bright sunny skies are really the way;
 
I plan to get out no matter the weather,
   But after today it just has to get better.

Late start on a rainy day run

Back in business

Today's run (street): 3.4 miles

Our guests were leaving mid-morning, so I delayed my run until after they'd left. The intermittent rain made it an easy decision. I got out around 11:00 when the rain slowed to a mist. I only planned to run for about half an hour and thought that short period of time would help me avoid the next downpour.

The sciatic pain has eased considerably and didn't restrict me much on the run. I'd forgotten that today was Tuesday and not the weekend. I was surprised to see so much activity on the road. When I came to the top of the first street, I encountered a gaggle of town trucks blocking my way. This caused me to change direction and follow a road that I rarely take. It was a nice change from my usual route.

The run was fine, but it seemed to take a lot longer than 32 minutes to complete. I put a little more into the second half and was pleased to see that I was maintaining about 80% max HR. If I wasn't so concerned about re-aggravating my sciatica, I would have pushed even harder. The rain didn't stop, but it never got any worse.

Later in the day I finally got around to replacing the battery in my foot pod. I haven't used the pod in a number of weeks so I'm happy to get it back working. Next time I go out I'm going to be able to capture another important performance metric - cadence - and use that, along with heart rate, to help me amp up my speed.

Throwing caution to the run

Gimme shelter

Today's run (street): 3.8 miles

We have guests staying with us until Tuesday, so I've lost my running locker room (AKA the guest room) for a few days. I got my stuff together early so I could go out before our visitors arrived. My goal was to run about 5 miles. Unfortunately, it didn't turn out that way.

The soreness I've experienced over the past two weeks seemed to be going away and I had high hopes that I'd be free of it by next week. When I started my run, the pain was even more noticeable than it was at the beginning of yesterday's run. My plan was to do a couple of loops around the business park and then add some miles in an adjacent neighborhood. After running a mile in my neighborhood, I felt concern about overdoing it and modified my route in the name of caution.

I ended up staying on my local streets and kept it moderate. As I warmed up, the pain began to minimize and I wondered if I should do some extra dynamic stretching or put direct heat on the sore area right before my next run. It was chilly this morning so I had a couple of thermal bottom layers that probably contributed to my fast warm up. Along with that, I wore my new-old running vest and an actually new ASICS PR Shelter beanie that I got last week.

Even though I cut it short, I was glad that I was able to get in a run this morning. Better still, the soreness has diminished throughout the day. I'm hoping that means the inflammation that is triggering my sciatica is lessening. I'm continuing to run easy, even though I want to start picking up my training pace so I can prepare for racing in early 2015. I just have to be a little more patient.

New life for some old gear

Aging like fine wine

Today's run (street): 4.3 miles

I was recently in SA Elite looking at their holiday sale items. They had ASICS running vests for 20% off, but the price still seemed high for a jacket without any sleeves. Since then, I read a piece on winter running that mentioned the benefit of keeping your core warm on very cold days. A warm core helps keep your extremities and the rest of your body warm.

I didn't buy a running vest, but with this morning's wind chill, it felt like 28° outside. Rather than put on two long sleeve layers, I put on an acrylic fleece Sports Illustrated promo vest that I had from my Time Inc. days. The vest is lightweight and has a mesh liner inside. After a decade using it to keep warm in my office, it had a new use.

After choosing the vest, I needed to pick the shoes I'd wear on today's run. I'm no longer concerned that the Kayanos are causing my sciatica, but I decided to go back to my Sauconys to see how they felt on a run. The appropriation of the vest as running gear inspired me to pull my ancient Brooks Adrenalin GTS 10s out of the closet and use them instead. The 10s probably have 1,000 miles on them, but they are still viable.

I've always worn my Adrenalins when dealing with minor injuries because they seem to correct whatever problem is plaguing me. My shoe size has increased in recent years and the toe box is too tight for longer distances. If they were a half size bigger I'd put them into the rotation. The soreness in my glutes was there when I started, but it wasn't as pronounced as it was at the beginning of yesterday's run. I was hoping for a further reduction in the pain once I began to warm up.

Some mild discomfort remained throughout the run. Surprisingly enough, I found the pain to be a good distraction from the boredom of my neighborhood roads. I decided to be cautious and keep the run under five miles today. I may go further tomorrow. I'm out of the office until January 5th so I'll have a lot more days to run during the week. I'm really hoping to be free of this soreness by the time me and my buddies do the LIRRC Hangover run on January 1.

Acquitting the Kayanos

Not guilty

Today's run (street): 3.4 miles

I've been worrying all week that my persistent soreness might be caused by my new Kayanos. In the past, I developed an injury that related directly to a pair of running shoes. In that case, the shoe had almost 700 miles and the outsole was worn down to the point of imbalance. Although the Kayano is a stability shoe, (which should probably help a problem like this) adapting from more minimal trainers could still cause an issue.

In terms of pain, I've been reading an article in Running Times (RT) that says soreness lasting more than 72 hours could signal a chronic injury. I'm going on two full weeks with mine. This morning I had to make a choice to try to run or find some other form of activity. All week I've been using the massage stick and doing both dynamic and core stretching. I had less pain when I got up, so I figured I'd try a run.

I wore the Opedix Knee-Tecs that promote stride alignment and also provide warmth. I needed the former to help with my injury and the latter to deal with the chilly temps. Due to my concerns about the ASICS, I probably should have worn my Virratas. I opted instead for the Kayanos to see if the problem got better or worse after the run.

I felt trepidation after my first few steps. The pain was radiating back to front but not to the degree where I had to consider stopping. The RT article said if pain decreases during a run, the injury is probably less serious. I hoped the pain would minimize once I began to warm up. At the half mile point I began to feel some pressure on one of my arches and started to question the shoes again.

I thought about how unfortunate it would be to discard these $160 running shoes (which I saw for $99 at Sports Authority last weekend and actually bought for $64). As I ran further, the pain had reduced to minor discomfort and the arch pressure had gone away. The big question was how I'd feel when I got back home.

I finished the run and concluded that the Kayanos did no further harm. I used the massage bar, iced the tender area and was pleasantly surprised to find that I felt better than before I left. So far so good. I'll try to step up the mileage tomorrow and I hope to continue seeing improvement. After some success pushing speed last weekend, I'm anxious to get back to faster paces.

I think I have a syndrome

So far, December has been a very low mileage month. Some of that has to do with my schedule, but this week it's mostly due to a persistent soreness that may or not be sciatica. Sciatica's root cause points to scary sounding things like lumbar spinal stenosis, isthmic spondylolisthesis and Piriformis syndrome. As bad as they sound, most relate to disk compression or misalignment. I think Piriformis syndrome, when the sciatic nerve is irritated by inflammation, is the most likely culprit.

I bought a massage stick and have used it frequently since Sunday. It helps me put pressure where I feel the most pain but I suspect that I'm not really getting to the source of the problem. I get relief immediately after using it, but the next morning the soreness returns. Despite everything, this ache hasn't lessened much since the last time I ran. That's frustrating because I want to run tomorrow, but I'm very concerned that will worsen the problem.

If I was smart I'd take this opportunity to shift to a form of cross training that provides cardio benefits without aggravating my injury. But that would require me to use weights or do push-ups or something. The elliptical is a possibility, although my hope is that I'll wake up tomorrow pain free and ready to run.

Gaining SKLZ to beat the pain

Sticking it to sciatica

Today's run (street): 4.25 miles

Dedicated runners often endure discomfort for extended periods of time. That's a great attribute, but it's always important that they listen to their bodies closely enough to distinguish between good and injurious pain. This can present a dilemma - when is it okay to run and when is it best to rest? I thought about that today after waking up with the same soreness that plagued me since last weekend.

Pushing hard during yesterday's race was the likely reason for the return of this pain. I like to do a recovery run on the day following a race and was anxious to get outside this morning. Although my hamstring/glute area remained tender, there was no sharp pain. I weighed the benefits of running easy with the possibility of exacerbating the problem. I decided to go for it and gauge whether I was doing more harm than good as I moved along.

My start wasn't encouraging. Yesterday I came across the starting line with a lot of energy. This morning my legs felt heavy and my stride felt out of sync. The soreness was there, but I didn't feel as though I was making it worse. I'd committed to an easy pace and was concerned that I'd be tempted to pick up my speed as I went along. I watched my progress carefully to make sure that didn't happen.

The pain subsided as I warmed up through the run, but it never fully left. I would have liked to cover more than 4.25 miles to get a little more distance into my weekly volume. I chose to cut things short rather than invite further injury. Hours later I'm happy with that decision.

This afternoon I picked up a SKLZ massage bar that is similar to the "Stick" and other muscle rollers. I liked this design because it has some heft and the rubberized roller turns more smoothly than other devices I'd tried in stores. I put it to work as soon as I got home and it definitely provided a pinpointed soft tissue massage experience. Whether it will help my muscle pain still needs to be determined.

Tomorrow is my usual rest day and I'm going to extend that at least through Tuesday. At this point I'm pretty sure my soreness issue is sciatica. It's still uncomfortable but I'm hoping that a combination of rest, heat, ibuprofen and massage-barring will help address that quickly.

Race report: 2014 Jingle All the Way 5K

Post-race coffee club (L to R: ER, TPP, SIOR)

Today's run (Jingle All the Way 5K): 3.1 miles - Time: 28:20 (9:08 pace)

After many months of resisting the call of competition, I returned to racing at the Jingle All the Way 5K in Seaford today. Joining me on this chilly morning were fellow Runsketeers SIOR and TPP, both of whom finished first in their age groups. The early results showed TPP at #1 and SIOR in the top three, but later she was bumped up to first as well. I'm sure there was no bribery involved in that decision. Well, pretty sure.

I didn't podium, but I had my best race performance in a year, finishing 5th in my division. This meant something to me, because my performance has suffered since January and I'd lost confidence in my ability to attain a credible pace (even on a 5K). There's still room for improvement compared to past years, but I did beat my expected time by over a minute.

I arrived at Cedar Creek Park in Seaford around 8:00 AM and missed the registration area as I drove through the park. I ended up parking about a quarter mile away because I saw a group of people, some of them running, and figured that was it. That turned out to be a soccer game, but I was quickly redirected by some kind spectators and made my way to check-in.

I dropped off my toy (the event is sponsored by the John Theissen Children's Foundation), got my number and found SIOR. She and I headed back to my car so I could store my jacket and affix my bib number. Unfortunately, the package contained no pins, so I ended up back at registration to get some. Along the way, we ran into TPP who was doing a warm-up jog and the reunited Runsketeers all headed toward the start.

This race is fairly small, with only 222 people participating, but they did a nice job, including placing wood burning stoves where you could toast marshmallows (and keep warm in the 30° temps). The downside of that was the possibility of smoke inhalation. After they played the national anthem, we were ushered toward the road for the start. I got a fairly forward position because there was no timing pad at the starting line and I wanted my net and gun time to be as close as possible.

That position probably helped me overall today, because I kept up with many people for the first mile, which turned out to be my fastest. The course itself is not that interesting. It's a lollipop-shaped route with a turnaround at the bottom of the "stick." Heading toward the turnaround, I first spotted SIOR among the leaders. Not long after that I saw TPP and soon rounded the bend to start my way back to the top.

My biggest concern about this race was being able to hold a brisk pace for the duration. Even though it's not a long distance, I've done very little to prepare for prolonged running intensity. Last weekend I played a bit with speed, but suffered some glute, hamstring or sciatica pain afterward. I decided to push harder than I normally would on a training run and see how it turned out. The course was relatively flat, but there were some elevated sections, including one that had us running directly into the wind.

Once I got to the circular part of the route I knew I had only about a mile to go. I maintained my speed, but didn't overdo it. Had I looked at the Garmin, I may have upped the effort enough to make up the 25 seconds I needed to average in the 8 minute range. As I got closer to the finish, I saw TPP's boyfriend JC who was on his bike, cheering us on. JC shouted some words of encouragement as I passed by and I soon entered the finish chute where I saw TPP and SIOR watching and cheering me in.

JC left to do a two hour bike ride (he's a hardcore triathlete) and SIOR and TPP located a Starbucks for our traditional post-run coffee break. SIOR was taking her daughter and her friends into NYC for an important birthday (13) so she needed to leave first. TPP and I hung out and caught up for a while before we headed off to start the non-race portion of our day.

I'm very pleased with today's result and proud of my buddies who led their age groups. I checked to see what I needed to pace to have podium-ed today and saw that there was a lot of distance between my finish time and the third place runner. I'm going to have a low mileage week but that's okay. I wanted to give my "injury" time to heal. I did feel soreness during the race, but it was minor.

Tomorrow I'll do some easy miles. The weather is supposed to be warmer and I'm looking forward to a nice recovery run. I'm not sure if I'll race again before January, but at least I'm back in the game.

Paying the price for running too fast

 

Today's run (street): 4.5 miles

Yesterday afternoon I started experiencing muscle pain from my left side glute down to the hamstring. The pain isn't sharp, but it's noticeable. My first thought and concern was that the new Kayanos were throwing off my gait. I realized that was unlikely because my only prior run in them was on Friday, when I covered a scant 3.3 miles. I took ibuprofen before bed last night and hoped the ache would be gone in the morning.

That wasn't the case. When I got up, the pain was there. No better or worse than last night, but it was enough to notice. I've been injury-free for over a year and I was puzzled by this condition. It felt more like sciatica than a muscle or tendon tear. However, if that was the source then analgesics should have helped.

My opportunities for running are skewed to the end of the week and the weekend, so missing a Sunday run for rest would have an effect on my weekly volume. I decided to go for a very easy run and carefully monitor the pain. The last time I had something like this, it quickly went from moderate discomfort to bad pain. So bad, in fact, that I needed to abandon a run after a quarter mile and limp back home.

I wore the Kayanos again because they have stability features that would provide a correction for a pronator like me. I generally ignore that need because I prefer a neutral trainer. My old Brooks Adrenalins, which had a firm medial post, would do a great job of solving issues related to gait.

I took off with a conscious focus on the sore muscle and soon realized that running wasn't going to exacerbate the problem. At the same time, my quads and hamstrings felt tighter than normal and I knew I had no chance of matching yesterday's speed. It was then when I realized the pain I felt was probably due to those episodes of fast running during yesterday's workout. It's been a while since I've pushed my pace so hard for so long.

Nice weather we're havin'

The other factor that worked against me today was the weather. According to Garmin Connect, conditions during today's run were 37° temps with a 23 MPH wind. The wind chill made it feel like 26° and at times I felt like I was running last year's Long Beach Turkey Trot. I had no illusions of meeting my performance target. Besides that, the purpose of this run was recovery.

I expected to cover about 4 miles - less if my pain grew worse. Since that didn't turn out to be the case, I hung in for an extra half mile. When I was done I was ready for a nap. Hours later, my muscle soreness remains, but it's no worse than when I got up this morning. Rest has always been my best approach to injury, so I'll be doing that for the next couple or days (at least). This doesn't seem to be the same type of pain I had last time. I hope so, because that injury took me off the road for over a week.

Taking on all comers

Five loops with one variation

Today's run (street): 5.4 miles

Things looked fairly bleak this morning when I looked outside to gauge weather conditions. It was raining, not a surprise, but I was still disappointed. I'd prepared myself for that possibility and my plan was to run outside as long as the rain remained moderate. I put on water-friendly running gear, including my ASICS running rain jacket and C9 running tights before heading out the door.

Once outside, I was pleasantly surprised to see that the rain had completely stopped. I didn't know how long that would last, so I planned a route that kept me close to home in the event of a spontaneous downpour. I'd run this 1-mile loop a few times before. The first half has a 2% net incline and the second half has a 1.5% downward slope. I like it because, though modest, I get most of the elevation done by the half mile mark.

Since I frequently whine about the lack of visual stimulation I get from running in my neighborhood, you'd think following the same loop five times would be especially tedious. Surprisingly enough, I like this route because the cycle is so compartmentalized. Push through the first half and cruise through the second. No time wasted thinking about whether to turn left or right. Follow the loop, repeat as required.

I did vary one loop a little just for a change, but the rest were the same. I had a couple of situations when another runner entered my path, going in the same direction. In both cases, I was faced with the challenge of either passing them or being left behind. My competitive side kicked in and I took off in hopes of putting some distance between us. I was able to gain a lot of ground both times, especially when I was on my last mile and I pulled out all stops. I kept my pace in the mid-8 minute range for the last half mile.

It never rained during my run, but the skies opened up soon afterward. Despite that couple of faster segments, I didn't end up with a great overall pace. Some of that may be due to my failure to stop the Garmin when I finished my run. By the time I discovered that mistake, a minute or two had elapsed and this distorted my data.

Even so, I was pleased that I was able to turn up the jets when the situation required it. Of course it's easy to beat someone in a foot race when the other person doesn't know you're racing them. Can I maintain that intensity throughout the whole 5K next Saturday? Probably not, but when it counts, some tactical speed could come in handy.

First impression of the new Kayanos

So far so good

Today's run (street): 3.3 miles

It wasn't until I was ready to put on my running shoes that I remembered I had a brand new pair of ASICS Kayanos sitting in a box in my gear cabinet. I was excited to try them out and experience a very different platform. After years of low, minimal running shoes, I'm returning to a more cushioned trainer. It's a little like going from a sports car to a luxury sedan. Both are great, but for different reasons.

Today was going to be busy and long and I was grateful not to have to do my long commute. I got myself out the door early enough to keep on schedule but (unfortunately) it was just in time to play "dodge the school buses and recycling trucks" in my neighborhood.

Once my Garmin got its signal I was off. The Kayanos definitely felt different from my Virratas. It wasn't the pillowy float that I had expected. Instead, my impression of the shoes was a combination of comfort and purpose. The shape of the mid-sole facilitated a good rolling gait and that meant something today. My legs were not feeling too springy.

I really liked the Kayanos but, as short as it was, I didn't enjoy the run all that much. It may have been due to all the things I needed to do once my workday started, but it was probably more related to how I felt. Despite being far below aerobic threshold, I had some labored breathing during the first half of the run. Warming up corrected that, but I began to feel some leg fatigue near the end. Some days are like that, even on shorter runs.

I ended up pacing decently - still below target, but better than prior weeks. I think the responsive Kayanos actually helped me today. I'm disappointed to read that rain is expected overnight and into the morning. I really don't want to face the roar of the treadmill, so I'll run with my rain jacket if it isn't a downpour. If that's the case, I won't be wearing my new shoes.

Faint praise for the elliptical

ProForm CE 6: I look different in workout clothes

Today's workout (elliptical): 25 minutes

It's been another busy week, but at least tomorrow is Friday. Today was my first opportunity for a morning workout and my intention was to do a treadmill run. I got up this morning and decided that I couldn't deal with the treadmill's racket, so I fired up the elliptical instead. Although I've never warmed to this unit (it's far less substantial than its predecessor) the Pro-Form does provide a good cross training alternative.

Compared to the treadmill, using the elliptical is a breeze. Besides the fact that it's self propelled and quiet, the elliptical doesn't make me constantly worry about a bad slip and fall. In fact, you can use the elliptical with your eyes closed. That's something I'd never recommend doing on a treadmill. I ended up getting a decent workout and avoided a noise-related headache.

I always look forward to Friday's because I can get outside in the morning for a few miles prior to starting my working day from home. Tomorrow will be extremely busy so I'll need to get out early to fit in a workout. I'm getting mixed messages online about Friday morning's weather. One prediction calls for morning rain and the other calls for cold but dry conditions. I'm hoping for the latter.

I'd like to avoid the treadmill if possible. And as much as I appreciated it today, I'm not in the mood for another elliptical session.

Kayano say good deal?

My bargain babies

Today's run (street): 3.4 miles

Thanksgiving break seemed like it would go on forever but Sunday is finally here. We had morning plans, so I went out for an early run. Although I didn't intend to run with a lot of intensity, I kept my max HR between 81%-91%. This produced a nice speed improvement over yesterday. I'm still outside my target zone for performance, but I've brought my pace down almost a minute over my last four runs.

There were two factors that held me back today: a miscalculation in terms of dress (too many layers for 50°) and an 11 MPH wind that hit head on during a couple of long stretches. In neither case was I particularly uncomfortable, but I did wish for shorter sleeves and a gentler breeze. The smell of burning leaves enveloped the neighborhood and inspired me to push a little harder. In fact one of my splits was my fastest mile this year, not counting track intervals. I'm sure the Garmin was confused to see me running in the eight minute range.

The real news of the day happened after my run, when we did some end of break shopping at the Gallery at Westbury Plaza. After some awesome Thai coconut curry at Noodles & Co., I stumbled upon one of the biggest running related bargains I've ever seen. My daughter was looking for some new running shoes so we stopped into Famous Footwear to see what they had.

I usually view Famous Footwear as an outlet for low end models and slow selling remainders, but they do occasionally surprise me. As I scanned the shelves in the men's section, I noticed a pair of ASICS Kayano 20's with a sign that said $64 | regular price $159.99. I knew that ASICS had introduced the 21s, so I would have expected to see these discounted (at best) to the $110-120 range. $64 seemed way too good to be true.

Note the $95 "price conflict"

I found a pair in my size to try on. I figured that if they fit as well as Kayanos usually do, I could ask the actual price and see if it was still competitive. I was slightly ambivalent when I put them on, but after a few quick steps at the back of the store, I wanted them. I asked the assistant manager for the actual price and she said, "$159.99." I showed her the shelf tag and she said I could have the Kayanos at that price - that it was their error. She was really nice and even let me use their deal of the day (buy one pair and get another at half price) to buy my daughter her shoes.

Needless to say, I'm very excited about this purchase. After five years wearing lighter, more minimal running shoes, I've been thinking lately about the industry's pendulum shift toward more substantial and cushioned models. I'd considered the Hoka Cliftons as well as the Brooks Transcend and the new Adrenalin 15s, among others. The Kayano is THE classic stability trainer and I'm curious to see how I'll do in a shoe that weighs 25% more than my Saucony Virratas. I suspect I won't miss the lightness at all.

Jingle on the way

Today's run (street): 3.8 miles

There are sure a lot of Christmas themed 5Ks on Long Island. I ran the Ho Ho Holiday race a couple of years ago and last December I ran the Hot Chocolate 5K with SIOR. There's also the Jingle Bell run, Stuff the Sleigh, the Toy Trot and the Holiday Fun Run. It's been months since I've raced and I'm feeling ready to return to the starting line. I'm excited to be running the Jingle All The Way 5K with my buddies on December 13.

I used to avoid 5Ks because it took a lot of time and effort to do something that goes by in less than 30 minutes. 10Ks were my favorite distance because they're short enough to require tactical speed, yet long enough to require a smart pacing strategy. However, after many month's hiatus from racing and little performance focused running, a 5K seems like a good way to restart competition.

This morning I woke up with a pain under my arch and I wondered if I'd bruised a tendon during yesterday's rough trail run. I'm always concerned that I'll develop plantar fasciitis, which is the fourth most common running injury. I debated whether I should take a rest day to help my foot recover. After having some coffee and walking around the house, the pain diminished and I decided to go out for a few miles to see how it held up.

It was very cold this morning, so I went with the Opedix Knee-Tecs once again for warmth. My objective was a 3-4 mile tempo run. I planned to start easy and increase speed after a couple of miles. If my foot pain returned, I figured I would keep to the original pace or shut down the run. After 15 minutes without pain, I stepped it up and maintained a faster pace until the end.

I ended up improving my second half pace by a full minute over the first. It still wasn't to the level of performance I'm hoping to attain on the 13th, but it's going in the right direction. I'll see if I can maintain a higher intensity in my runs leading up to the race date. There's nothing like having a race on the calendar to motivate you to try a little harder.