Back on the trail with Adventure Girl

Adventure on the OCA

Today's workout (elliptical): 30 minutes
Yesterday's workout (OCA Trail): 3.5 miles

It had been more than five years since I ran with Adventure Girl, but when we got onto the Old Croton Aqueduct (OCA) trail yesterday, it was like we'd never left. AG was in town from her home in Missoula for a college reunion and then some. Her schedule this week was very busy and I was thrilled that she came to my office on Thursday to run the OCA with me. Although it's less than a half a mile from my office, it was the first time I've been on the OCA since we ran it back in 2009.

The plan was for AG to accompany me home after the run so she could join the ER family for dinner. Our challenge was getting on the trail in time to get a few miles before we made the long drive back to Long Island. We'd considered running at Rockefeller State Park, but the extra driving would have gotten us home too late. Instead, we relied on AG's supernatural navigation skills and found parking that got us very close to one of the OCA entry points.

After running a steep grade north of Greystone station, we reached the trail and proceeded north. This trail runs from the Bronx to Croton and passes through a number of towns. The trail sits between residential areas yet feels as remote as being in the woods. We were able to see the Palisades and the Hudson River and shared our path with a couple of deer. We turned around when we reached Hastings-on-Hudson. Our pace wasn't especially fast, but we moved along. I gave AG details about my back injury and recovery and she told me about her adventures running an informal 54 mile ultra across the Bob Marshall Wilderness and a 50K she did in Oregon.

Our run seemed to go by in minutes and we managed to get back to my house in enough time for dinner and a birthday celebration for both AG and my son. AG is like a family celebrity and we had a great time catching up with her. All too soon we were putting her on a train back to NYC so she could continue her New York adventures for one more day.

Between the two weekday holidays and yesterday's run, I managed to get to the weekend with more miles than usual. I did an elliptical session today as a change of pace, but I'm expecting to get back out on the trail (paved or otherwise) tomorrow.

Breaking the nine minute ceiling

Can you tell I ran faster?

Today's run (street): 3.2 miles
Monday's run (street): 3.25 miles

Two very different holidays this week provided me opportunities for weekday runs. My company was closed for Columbus day so I had a nice three day weekend and was able to fit in an extra workout. I took advantage of being home and accompanied my daughter to her college to hang out before her classes started. It was great spending time with my her. Even with that, I got home early enough to get out for a run before 8:30.

Conditions were chilly, 50° with 14 MPH winds, making it feel like low 40's. With those strong winds, I kept my expectations moderate, but I found the conditions energizing. I haven't radically changed my approach to my running, but I'm increasing my effort a lot more right now. Over the past few years I've slipped into an easy running style. Some of this was due to carrying extra weight, making any level of effort feel hard. I'm now at the same weight that I was when I was running faster. There's definitely a correlation between weight and performance.

I finished my run and calculated my true pace (elapsed time and Gmap'd distance) and saw that I'd averaged 10:08 per mile. On many people's scale that might look slow, but for me it was a big improvement over where I was a month ago. My goal right now is to run consistently in the 9's (9:59 is okay) but according to Garmin Connect, I haven't broken 10 minutes on a run since December 2014. That was the Jingle All the Way 5K that I ran shortly before I suffered a herniated disc.

Today was a different holiday, Yom Kippur. This is a day when the observant fast and atone and the non-observant think about life and get in a few miles. I didn't go out with expectations of speed and would have been glad just to come close to Monday's pace. The weather was cool but a little humid (87%) and I gave no thought to my performance until I came through my first mile a few ticks over ten minutes. That made me think I had a real chance of breaking the 9:00 ceiling.

I maintained this level of effort and noticed that my heart rate was still at 75% of max so I stepped it up to 81% through the second mile and did the last mile (my fastest) at 86%. The highest I got was 88% so I know I have  more to draw on. I ended up breaking into the 9 minute range on this run, with an overall pace of 9:48.

I'm going to try to consistently hit high 9's before I start thinking about even greater performance. Getting in some extra runs and miles has helped. My biggest challenge right now is to keep that going. Tomorrow Adventure Girl and I will do a trail run near my office. I can't remember the last time we ran together, but it's been years. Me and my family are excited to see her and catch up on her wild life in Montana. AG taught me almost everything I needed to know about running when I took it up in 2008. I look forward to more lessons tomorrow.

Good running beats treadmill tedium

Oh, hello deer

Today's run (treadmill): 4.1 miles

Mother nature can be thoughtless when it comes to my running preferences. I woke up this morning to driving rain that wouldn't stop no matter how many times I looked out the window. Once I started to believe the weather reports, it became clear that my only option would be to run inside on the treadmill. I really didn't want to do that, and thought one more time about braving the rain and the accompanying high winds. Ultimately, I decided that running outside in those conditions while wearing glasses would not work too well.

I stalled as long as I could by setting up the floor fan and gearing up for my treadmill session. As I did all that, I thought about the performance gains I've made in recent weeks and hoped they would translate to this type of workout. I finally hit the start button and set my speed to what I averaged for pace on yesterday's outdoor run.

I know I keep mentioning the Garmin FR 35, but that's because it surprises me (in a good way) every time I use it. This morning I selected "indoor run" and hit start. Once I got going, I saw that it was tracking my pace and distance (and of course heart rate). That's a huge upgrade from my old FR 210 that required a foot pod to capture any run data. As I went along, I compared my speed and distance between the treadmill and watch display that were roughly equivalent.

The tedium of the treadmill experience motivated me to dial up my speed throughout my run. I ended up pacing only 19 seconds per mile slower than my next big performance target. I would have hit that had I done today's run one minute faster. Still, it was my fastest pace on the treadmill since I ran intervals on it earlier this year. My cadence and stride length were also captured and showed improvement from yesterday.

Later in the day, the ER family went out to lunch and then stopped into Dick's in Mellvile. This store has just doubled in size with the addition of a Field & Stream store. My efforts to find some decent lightweight track pants went nowhere (and by the way Dick's, have you heard of any other clothing brands besides Nike, Under Armor and Adidas?) but it was fun to explore the adjacent Field & Stream store.

I don't do guns and have only fished a few times, so I wasn't interested in any of that stuff. However, the outdoor clothing was fun to look at and I always want to buy one of those Carhartt heavy duty hooded sweatshirts when I see them. The showroom had a big display with a bunch of real (stuffed) animals, including elk, moose, wild turkeys and this caribou (see picture at the top) that took a selfie with me.

Tomorrow is Columbus day and that will give me another weekend day to get in a run. There's no rain expected for tomorrow, so I'll be doing that outside. Today's treadmill experience was mostly positive and I was pleased with my performance. But ten times out of ten, I'd rather run outside.

Performance gains from running by heart

Getting to the heart of the matter

Today's run (street): 4.4 miles
Yesterday's run (street): 3.2 miles
Monday's run (street): 2.1 miles
Sunday's run (Bethpage bike trail): 4.2 miles

I've been doing more running than blogging these days, with four workouts since my last post. Every time I've gone out since last weekend, I quietly thank KWL for sending me my FR35. While I have made stamina gains resulting from cutting out most processed sugar in my diet (and losing a few pounds in the process), it hadn't done much for my performance. The FR35 has been a real catalyst for some measurable gains in that area. So thank you once again KWL.

Last Sunday I went to Bethpage to run the bike trail and ended up covering a little more than 4 miles. I ran it about 9% faster than my average pace over the past six months. Having my heart rate showing in real time helped me apply more effort that resulted in better performance. I respond to HR feedback positively, while tracking pace tends to discourage me.

I went home from work early on Monday and went out for a rare afternoon run. It was only two miles, but it was the fastest two miles I've run all year. Yesterday morning I did my usual Friday route. I didn't get around as fast as I had on my prior three runs, but it was fast compared to a couple of weeks ago.

This morning I aimed for a little more distance and headed out with performance running on my mind. Performance is relative of course, but my perceived exertion matched the 80%-92% max HR that my Garmin recorded. I ended up pacing around my new average, but I'd hoped for more.

In terms of performance, I'm still 5% slower than the top end of my current target and I'm 10% away from where I really want to be. More significantly, I'm running 30 seconds to a minute per mile faster than just a few weeks ago. When I get to the pace range I'm aiming for, I'll consider racing again.

Putting the Garmin FR 35 to the test

First time with the FR 35

Today's run (street): 5.2 miles

It's October and I'm loving the cooler weather. But I wasn't loving the light rain that greeted me when I stepped outside for today's run. I considered staying inside and running on the treadmill, but I really wanted to see how my new Garmin performed. I learned later that the FR35 will actually track my distance indoors using its built in accelerometer. Better yet, no foot pod is needed, although the pod may provide a little extra performance data.

The 57° air felt chilly when I stepped outside. I decided to add a lightweight rain jacket that helped keep me dry, but I started heating up after a couple of miles. Had I run without the jacket I may have clipped a few seconds off my pace. Even with that, today's run was the second fastest pace I've held since February.

It took almost five minutes to acquire a signal on the Garmin, probably due to the cloudy and raining conditions. I had hoped that would improve with the new watch. Perhaps it will on clearer days. Despite the rough weather, I encountered a number of runners and walkers within the first few minutes. My running felt strong and I looked at my watch to see my progress. It was then that I realized that I'd set up the display to show heart rate, running time and pace, but not distance.

That was frustrating, but I was able to estimate how far I'd run by dividing elapsed time by pace in my head. The Garmin connects to my phone through Bluetooth and acts as an activity tracker. When I got home, I discovered that my run data, along with all my steps, had been automatically uploaded to the Garmin Connect app on my phone. Even without the foot pod, I still got cadence and average stride length along with pace, elevation, heart rate, route map and a few other metrics.

I'm very happy that fall is happening and I'm excited that Adventure Girl will be coming for a visit in a couple of weeks. We're going to run the Old Croton Aqueduct trail near my current office. I haven't run that trail since AG and I took the train from our office in NYC to Irvington seven years ago.

Garmin FR 35: I never saw it coming

Welcome back data

Today's run (street): 3.2 miles

This afternoon the fine folks at UPS dropped off a package at my house. I opened the box and saw that it contained a Garmin Forerunner 35 GPS watch. I really wanted the FR35 to replace my FR210 that I lost on the Bethpage trail a couple of weeks ago. Interestingly, I never ordered the watch. It wasn't until my wife told me that my friend and fellow Runsketeer KWL had sent it. I couldn't believe it, but I was very excited.

One of the reasons KWL wanted me to have the watch was to encourage me to focus again on my performance when I run. The FR35 has a lot of tracking features including an optical heart rate monitor that obviates the need for a chest strap. I prefer to run by heart rate/zone rather than pace and I'll be able to do that easily. It also works as an activity monitor. I didn't realize that until it rudely beeped at me and said "Move!" on the display.

I wish I had this watch when I went out this morning on my run. Instead, I ran with my stopwatch. That was fine, but I missed being able to track time and distance. All the same, the stopwatch did give me some useful feedback. I generally run the same route every Friday and knew exactly where I'd hit the one mile mark. Although my stopwatch was securely attached to my SPIbelt, I was able to catch a glimpse of the elapsed time. I saw that I ran the first mile 30 seconds faster than my most recent (improving) pace.

Going forward, my challenge will be choosing to push performance rather than enjoying the experience of a free form run. Today's conditions were cool and fairly dry and my running felt easy. I ran faster than I have in many months but it didn't feel hard. It felt great. I can push even harder and run even faster, but I don't know how far to go with that. I'm going to target 85% max HR tomorrow and see how that feels. If it feels okay, maybe a little speed will be worth the extra effort.

This fail is all on me

Post-fail elapsed time

Today's run (street): 4.5 miles

Once again, I encountered a problem timing my run and this time it was self sabotage. Without a working watch to help me keep track of time, I took my stopwatch that I sometimes use for intervals. That simple tool would give me everything I'd need to calculate my performance on today's run. I've had so much bad luck with the devices I use to capture my running metrics that I decided going low tech was the right path. What I didn't count on was how easily I could screw that up.

The weather was perfect when I went out this morning. There was no sign of humidity and the strong breezes cooled without biting. I love fall running and easily settled into a steady rhythm while I mentally mapped out my route. I've been taking advantage of the new sidewalks along SOB Road that provide a nice straight section that goes on for a while. As I neared the end of that road, I stopped for a moment to check my time. I put my hand in my pocket to pull out my stopwatch and my finger brushed the reset button. Before I looked, I knew I had wiped out my time.

Gmap'd route

I stood in front of the town library and thought about what to do. I had only a hazy idea about when I started my run so that wouldn't help me calculate my overall time. The one thing I knew was where I was when I checked (and screwed up my time) so I could use that as a starting point for timing the rest of my run.

Now where did I put that cheap trinket?

I restarted the stopwatch and continued along through my last miles, pushing harder than I had before my timing failure. The cool weather helped a lot and I probably would have gone further if I was able to track my actual distance. Now that I know how easy it is to accidentally reset the stopwatch, I'll be a lot more careful. A few years ago Runners World sent me a "running watch" as a subscription premium (see above) that was laughably cheap looking. I put it away somewhere. At the time I dismissed it as junk, but who's laughing now?

Bad Garmin, bad judgment

How far & how fast? Garmin's not talking

Today's run (street): 4.4 miles
Yesterday's run (street): 3.2 miles

My stopwatch would have been a better choice than my FR 60 on today's run, but I didn't realize that until I was about three miles in. That's when I experienced another Garmin meltdown. I naively thought that the Garmin was back to its old self because the timer seemed to be working again. I wasn't able to pair it with my foot pod, but I didn't really care. In fact, even if I could, the data would have been flawed because I hadn't calibrated the foot pod in six years.

It's finally fall and that means the weather is much more run friendly in the morning. Yesterday I ran my usual Friday circuit a little faster than usual and I was happy about that. I don't know if I've turned a corner in terms of pacing, but I'm generally running 45 seconds to a minute per mile faster than just a few weeks ago. I suspect cooler conditions contributed, but some of it must be due to improved fitness.

This morning I completely ignored what was happening outside and only noted the 59° temperature posted by the local news station. When I stepped outside, I felt a light but steady rain falling. I went back inside to change my running shoes because I didn't want the Zantes to get soaked. I went into the guest room to get new shoes from my gear cabinet and my wife was running on the treadmill. I told her it was raining and she said, "I told you that twice this morning." Actually she had mentioned it, but I'd decided the rain would stop before I went out.

A few minutes later I was out the door with different shoes and my ASICS rain jacket. Despite the extra layer, I stayed comfortable because of a steady breeze coming from the north. I wore the hood for the first mile. Although the conditions were cool, the humidity fogged my glasses. Things got better when I removed the hood when the rain lightened to a mist.

At least Gmaps still works

I enjoyed the cool breeze and the cloud-covered sky and I started to wonder how much time had passed since I'd started. I glanced at the Garmin which showed I'd been running about 30 minutes. I calculated in my head that, based on the rest of my planned route, I'd end up running about four and a quarter miles. About a minute after I'd checked the time, I heard the same sound that I heard at the end of last Sunday's run on the Bethpage trail. Once again, the Garmin's display said "Scanning" and I knew that I'd lost both the timer and my elapsed time.

I finished the rest of my run without knowing how long or far I'd gone. I hadn't taken note of the time when I left, so I couldn't calculate my pace based on post-run mapping and duration. I can estimate it roughly, but the margin of error is wide. I located my stopwatch when I got home and will take that along tomorrow. I'll get a GPS watch eventually, but for now I'll track my metrics like they did in the olden days. By that I mean in 2005 when Google launched Gmaps.

Running Watchpocalypse on the Bethpage trail

Somewhere on that path sits half a Garmin.

Today's run (Bethpage bike trail): 5 miles (estimate)
Yesterday's run (track): 3.5 miles

On November 18, 2008, I published my first post on Emerging Runner. Today, almost eight years later, I'm publishing post number 2,100. I've covered many subjects over that time, and my tag cloud on the left lists well over a thousand of them. This blog has definitely accomplished my initial objective, serving as my training journal and an outlet for communicating with the running community. Writing 2,100 posts took a lot of time and effort, but it's been worth every minute. If it wasn't for this blog I wouldn't have met my Runsketeer buddies who I both adore and admire. Don't tell them though. It would only go to their heads.

Running is a simple thing, but it has its nuance. One aspect that fascinates and frustrates me in equal measure is the technology we use to gather running data. I've been through three Garmins over the past eight years and most of that experience has been good. My original Garmin, an FR 50, served me well until I accidentally destroyed it while replacing its battery. I replaced it with an FR 60 that improved on the 50 and has a far better battery replacement system.

About a year after buying the FR 60, I broke down and bought my first GPS watch, a Forerunner 210. It was big step up from the 60. I liked it a lot, despite occasional issues capturing a signal and the need to replace the data cradle after a while. Recently, the loop that secures the strap broke so I took the intact loop off my retired FR 60 to replace it. Soon after that, the FR 210's strap broke off making the watch unwearable. I returned the loop to the FR 60 and resumed wearing that watch on my wrist as a stopwatch while I secured the FR 210 to my SPIbelt using a keyring loop. That worked fine until today.

Yesterday's run - the FR 210's last map

Yesterday, I went to the local track to get in 14 laps before the sun came up. I had to be somewhere at 8:00 AM, so that was the best way to get in my miles. I ran well and have really taken to the NB Zante 2's that did great on the track. It was a typical track experience with the usual personas walking, running, sprinting and one guy who was throwing a medicine ball around.

This morning I headed to the Bethpage bike trail. My plan was to run about five miles, which I think I did. I'm not sure, because the god of watches decided to mess with both my Garmins today. My run started fine and I was in a great mood. The clouds hid the sun, but not the humidity. I made my way south from Haypath Rd and ran through Bethpage Park almost to the Parkview Court crossing. There were lots of walkers and it looked like a large group had come out together because many were wearing tees that said, "Move It." Early in my run, when I was halfway up a short steep section of the path, a runner coming north shouted, "I hear that hill is pretty steep today." I laughed because it was true.

I ran well despite the humidity and was about a half a mile to endpoint when I reached down to my side to look at the FR 210 and see how much distance I'd covered. There was nothing to grab and I discovered that my Garmin had fallen off the SPIbelt. It was probably sitting on the side of the path somewhere. I doubled back about a quarter mile, but was unable to find it. I was upset, but I've been planning to replace it since using it that way was fairly awkward.

Without a GPS map of my run, I figured I'd look at Gmaps when I got home and use the time from my FR 60 to calculate my pace. Annoyed, I ran the final half mile and about a hundred feet from the finish, my FR60 started to beep and the display blinked, "Scale Not Found" and then "Scanning." I couldn't turn off the message or get back to the timer (or turn that off for that matter). The watch would not respond to the buttons when I pressed them.

So in the space of five minutes, I went from having two functional running watches to none. When I got home I removed and replaced the FR 60's battery. That got it working, but I lost all the data from today's run. Before I could declare even partial victory, the watch started flashing "Scale Not Found" again.

It's time for a new watch, so my search begins in earnest. I doubt I'll have a replacement in time for next weekend. Until then, I'll rely on Gmaps and my $15 stop watch to capture my distance and pace. That should give me something to write for my 2,101st post.

Cool weather returns but so does traffic

Today's route

Today's run (street): 3.25 miles
Sunday's run (street): 4.4 miles 

The weekend is here and I'm very glad about that. Since the school year started, my commute has gone from easy and breezy to not easy and not at all breezy. It takes me approximately twice as long to get to and from my office now than it did the last week in August. Working from home on Fridays makes the prior four day's driving more tolerable. No commuting means I can get in a run before my workday begins.

It was 54° when I got outside at 7:30 AM. The air felt cool but not uncomfortable. I wore the runner's mullet: a long sleeve shirt with shorts, that were perfect for the conditions. I'm getting used to feeling good from the start of my run after a year or so of struggling during the first few minutes. I ascribe this change to weight loss that has come mostly from consuming less sugar. My weight loss hasn't been dramatic, but it's been enough to make a difference in my running experience.

I ran my usual Friday morning loop. Due to the hour, I spent a lot of time running on the sidewalk to avoid maniac parents dropping off their children at the elementary and middle schools. The aggressive driving, speeding and ignorance of stop signs kept me off the road. Running on sidewalks is not my preference, but it's the place to be on mornings like this.

I felt I was running well and my numbers showed it. I paced 8.7% quicker than my current average and I felt like I got around my slightly modified course sooner than I expected. That said, I wasn't particularly fast compared to how I ran a couple of years ago. I'm loving this cooler weather and I'm looking forward to my weekend runs. Tomorrow morning's schedule is tight and I'm hoping to get out early enough to get in some miles before 8:00 AM. Otherwise I'll need to do a rare afternoon run.

First impression: running in the New Balance Zante v2

Better watch out Kinvara!

Today's run (street): 4.9 miles

It's so annoying when business gets in the way of running, but that happened this week. I missed my Friday morning run because I had to go into the office for a meeting. I did run on Monday because I was home for the Labor day holiday. I don't know if that counts as part of last weekend's activities or it it's part of this week's. I'll have to look in the rulebook to get that answer.

One other thing I did on Labor day was order a pair of New Balance Zante v2s through the Shoekicker site. It was just about a year ago that I got my Kinvara 5s the same way. In both cases I got significant discounts. I have no affiliation with Shoekicker, but I recommend it if you are confident enough to buy a shoe without first trying it on.

I picked the cheapest shipping option and didn't expect to get them for at least two weeks. Last night, in the middle of dinner, Mrs. Emerging Runner said, "Oh, I forgot to tell you, your shoes came today." Here's the thing about me and running shoes. I like them a lot. Especially new ones. I couldn't believe I'd just wasted the past hour having dinner when I could have been trying on my new Zantes. I hurried through the rest of my meal and then scoured the den in search of a box from Jackrabbit Sports.

I purchased the Zantes because my beloved Kinvaras were getting deeply worn on the medial side of the heel.This is the curse of the pronator and, due to the type of shoes I favor (blown rubber out-soles) I tend to wear them out after 500-600 miles. It was the exact reason why I'd replaced my Virratas with the Kinvara 5s last year. Years ago, I ran in less minimal shoes like the Brooks Adrenalins that had EVA and carbon rubber in high wear areas. They were heavier, but I could get over 900 miles out of them.

I've had shoes sent to me by manufacturers to review or mention in the blog. Due to a possible conflict of interest with my day job, I no longer do that. I wasn't paying for those shoes, so I didn't particularly care if they fit me well. When I'm paying, I'm very concerned. There's a moment of truth when I first try them on because there's something at stake and a decision to be made whether to keep them.

Once the Zantes were unboxed, I began to gather impressions. Lightweight, but not as light as the Kinvaras. Nice, breathable one piece upper. Slightly higher drop than the Kinvara, but similar stack height. I've always liked New Balance shoes, but did not like their Minimus models that I felt ran too narrow and had a pronounced bump toward the forefoot. The Zante v2 is very new school, similar to Saucony and Asic's newer, less structured models.

I tried on the Zantes and my first impressions were mixed. The toe box is roomy. That's something I like due to the shape of my foot. However, I was concerned that I ordered them in too large a size. I have to be careful about sizing. I normally wear size 11s and run mostly in Saucony models. The size 11 Zante felt a half a size larger than the Saucony size 11. Due to that, I was concerned the Zantes might run a little sloppy. When I cinched the laces, the upper wrapped securely and held my foot well. A few quick steps around the house and on the treadmill confirmed that they were keepers.

I went out early this morning because I needed to finish my run in time to make an appointment. I also wanted to beat the heat, but there was little chance of that. At least the sun was low and mostly hidden by cloud cover. It was humid but still runnable. I paid close attention to the feel of the Zantes as I took my first steps from my house. They felt stable with no issues with the fit. Toe-off was smooth and responsive. The forefoot was supportive but not overly firm. I felt a little more cushioning than I get from the Kinvara. To be fair, the Kinvara has 500 miles on it and the Zante is brand new.

Just shy of 5

I moved along well and my run felt faster than the numbers indicated. The Zante's mid-sole promotes a rolling gait and the overall firmness gave it a fast feel. I wasn't tracking my mileage but in the almost five miles I ran with them, I could tell that this would be a good distance shoe. I picked up the pace on my last mile and got some decent speed despite the increasingly oppressive humidity.

I'm looking forward to my next run in the Zantes. I decided to get them after reading a review in Runblogger that suggested the Zante as a strong competitor to the Kinvara 7. I wanted a change and I was curious to see what New Balance had to offer. So far, it's an offer I can't refuse.

Labor Day running and waiting for Hermine

Just keep heading east

Today's run (street): 3.8 miles
Yesterday's run (street): 5.1 miles

Happy Labor Day! After experiencing Irene and Sandy, we Long Islanders take tropical storm warnings pretty seriously. Since Friday, we've been planning for disaster and doing things like moving outdoor furniture and pool toys into the storage shed. The Nassau County Office of Emergency Management has broadcast messages warning people to take precautions due to anticipated 55+ MPH winds and flooding. Happily, the storm has taken a more eastern direction that will (hopefully) minimize impact. That said, we could still get rocked with strong winds tonight.

By Saturday morning I'd expected the rest of the weekend to be a washout. I resigned myself to a few boring treadmill runs and was really happy to see clear skies on Sunday morning. I didn't get out until about 8:00 AM, but the 66° weather and 8 MPH breeze made for pleasant conditions. My prior two runs were three milers, so I felt like I should add some distance. I came up with a route that had me going around the neighborhood and through some roads that I don't normally follow.

Since my Garmin's strap separated from the watch, I've been hanging it off my SPIbelt. Without easy access to the watch's display, I have to estimate how far I've ran. Occasionally I'll hear the chirp notifying me that I've passed another mile. Most of the time I'm just guessing. I've probably done over 1,300 runs around my neighborhood over the last 7 years, so my guessing is usually pretty accurate.

Sunday: 5.1 miles by pure guestimation

I'd hoped to get out for 5 miles on Sunday. I ended up running 5.1 without looking once at my watch display. This morning I had no route plan or targeted distance. The skies were gray and conditions were cool and breezy. Once I got going, I decided I'd run about four miles, but I actually did 3.8. I could have restarted the watch and run the extra fifth of a mile, but I'd really poured it on towards the end and was happy with my results.

Monday: lower for distance, higher for speed

Although the temperature was 64° with a 13 MPH wind, I felt a lot of humidity. That could have been due to running the last mile at 9:15. While that may not sound very impressive, it's a pace I haven't run in a very long time. If I do end up getting a new Garmin, I will opt for the the FR235 with built-in optical heart rate monitor. Having that real-time feedback will force me to pay attention to my training zones and will hopefully ease me back to performance running.

Runsketeers run an easy, peasy three-sey

Bananas, coffee and happily no crickets

Photo courtesy of TPP

Today's run (Bethpage bike trail): 3 miles
Yesterday's run (street): 3.2 miles

Could it be possible that the Runsketeers had not got together for a full group run since February? A look through the Emerging Runner archive confirms it. Unbelievable. Criminal really. Well, no matter, we reunited this morning at Runsketeer headquarters adjacent to the Bethpage bike trail and had a short, pleasant run and a long pleasant coffee-breakfast at Starbucks.

The plan was to meet in our usual spot at 8:00 AM. Although we have met there many times before, it's always necessary that I send out an actual address to my run mates to GPS, lest they end up going to Bethpage State Park instead. That worked, and when I pulled up at 8:00, KWL, SIOR and TPP were sitting curbside talking about some unmentionable affliction being suffered by TPPs paramour. I now understand KWL's expression when I arrived. It was a silent thank you for interrupting that conversation.

The four of us chatted for a surprisingly long time before we started to run. Usually SIOR demands that we get started when I'm about halfway out of my car. SIOR and TPP took the lead while KWL and I followed. Unfortunately, my Garmin had gone from ready mode back to nothing mode. When I reignited the GPS, it wouldn't find a signal or let me start the timer. By the time KWL and I got going, our runmates were a quarter mile up the trail.

SIOR has been unable to run for a number of weeks because she has tendinitis and a slight tear in her meniscus. She became a vegan and everything is fine now. Actually, it's been a tough recovery for her but she's back running easy 8:30 miles. Or as I call them, going full bore during a 5K. KWL and I ate up the trail, moving along at my meager pace. The good news was that I could run and talk with no problems, something I have not been able to do for some time.

At the 1.5 mile mark we caught up with SIOR and TPP who had stopped because that was the turnaround point. Soon after, we were passed from the north by a couple of runners, one that SIOR knew. He was a run leader for Life Time Fitness, which SIOR does as well. We chatted with them for a few minutes covering important topics like dead mice on the bike trail and why I can't run in the Diva half marathon unless I pretend TPP or SIOR are my daughters.

The 1.5 miles back seemed to take no time at all. Soon enough, we were back again at Starbucks for post run refueling. I got a Grande coffee and an egg and cheese muffin because I don't eat sugar very much anymore. KWL got a much meatier version of that, because he's running 18 miles tomorrow and had ridden his bike 25 miles to meet us this morning. Oh, and he's running a half Ironman in Atlantic City in two weeks and then running the Berlin marathon a couple more weeks after that. SIOR had two bananas and TPP had pumpkin bread which I would have shared with her while she wasn't looking, but held back due to its sugar content.

We covered a lot of subjects, most having to do with nutrition, tech gear or politics. We are pretty much aligned politically which made that okay. The one area where we violently disagree is the consumption of crickets (and silkworms) as a protein source. Well I violently disagreed. KWL was fine with both, SIOR eats silkworms (sort of and also, gross). I don't think she was in the pro cricket camp, but I think it's because she's a vegan now. TPP was pro cricket, but I don't know her position on silkworms.

The great thing about the Runsketeers is that we can go seven months and start exactly where we left off the last time we got together. But it's better when we don't go seven months between our runs. We agreed that we'd do this all again next month after KWL gets through his international running tour. I really loved today's run with my buddies and was very happy with my workout. I could have easily gone six miles or more today. SIOR's knee held up great and it looks like she's back to normal. Well, at least her knee is.

Gateway to smooth running

Elderberry winds down smoothly

Today's run (street): 4.4 miles

I finally got out at a decent time this morning while the sun was still casting long shadows. It was hot, but the shade and a slight breeze hid that from me. At least it did throughout the first mile. I ran through my neighborhood enjoying the favorable conditions, listening to the late summer sounds and appreciating the quiet Sunday morning roads.

At mile one I was barely sweating and I hoped that the humidity was lower than what had been reported. It turned out to be wishful thinking. As I made my way around, I soon began to feel it, especially in the areas with direct sun. I went south towards what we call the "Gateway" neighborhood which has some long shady roads.

I'd stopped running in the Gateway neighborhood a while back because the condition of Ashford Drive & Elderberry Road, the longest of the long streets, had started to resemble the surface of the moon. I had prepared to step carefully through the worst parts, but once I reached Ashford, I saw that the whole span had been repaved. It was smooth and shady and a wonderful surprise.

Today's route

I wasn't monitoring my distance, but I'd assumed I'd covered at least three miles by the time I started heading back home. When I was getting closer to my house I heard my Garmin beep, telling me that I'd passed 4 miles. By then I was completely sweat soaked and realized that the humidity was as high as reported. When I mapped my run later with Gmaps, I saw that my Garmin had again under-counted distance, this time by 5.4%.

Getting out really early turned out to be a good thing as it left me lots of time to get things done today. One thing I did was look at DC Rainmaker's site to see what he currently likes for GPS watches. DCR strongly recommends the FR230/235 (the 235 is $80 more but has an optical heart rate monitor). I'm going to shop around to see how it's priced.

Inner enlightenment isn't improving my pace

Today's run (street): 4.25 miles
Yesterday's run (street): 3.2 miles

Those of you who know me personally will likely agree that I'm a pretty chill guy. Make that chilly. I get cold a lot. In terms of being calm and centered, I have a way to go. I recently read an article in Men's Journal called the "The Distracted Man's Guide to Meditation" and have embraced what the author refers to as "focused attention" meditation. It's a very simple breathing exercise that reminds me of the primary karate form (Uechi-ryu sanchin) that I would often practice prior to a stressful meeting or presentation.

This focused meditation exercise takes 19 seconds, although it can be repeated as often as needed. Breath in for four seconds, hold for seven and breath out for eight. That's it. In a very short time, you will shift your focus solely to breathing and will release anxieties in the process. It works anywhere and doesn't require mantras, sitting in a lotus position or burning incense.

I don't mean to suggest that I've moved one inch toward self actualization by doing this, but it's a good in-the-moment tactic when things get stressful. The combination of this exercise and a significant reduction of sugar have both made a positive impact for me. Unfortunately, none of this has translated to an improvement in my running performance except in terms of much better stamina. And that's probably due mostly to weight loss.

Yesterday morning I went out for my Friday pre workday run. I got out extra early because I had to bring my car to the dealership before my meetings started. It was a typical workout, the early hour shielded me from the hot sun but the humidity was clear and present.

This morning started early, but circumstances prevented me from getting out until 8:30 AM. Although they were touting low humidity, I found plenty. My running has reached a new equilibrium point. I can run longer and more comfortably, but I'm not going any faster. When I think about things like stride length and cadence I'll see some short term gains. By and large, I'm still where I was a month ago.

Shortly after starting  my morning run, a car drove up beside me and the driver asked me if Stillwell Park was close by. I told him I wished it was (imagine if Stillwell's trail head started in my neighborhood) but that he'd need to drive a couple of miles to get there. I gave him directions that he didn't write down so I hope he was a good listener.

Since my Garmin FR210's strap disintegrated, I've been carrying it on my SPIbelt. It works, but it's difficult to read the display while running. Having it on my hip rather than my wrist seems to affect accuracy as well. Today it measured my run 4.2% shorter than actual (per Gmaps). I'm going to have to break down and get a new GPS watch. Any suggestions are appreciated.

Yelling nice things on my runs

Weekend route triptych

Today's run (street): 3.4 miles
Yesterday's run (Bethpage bike trail): 5.1 miles
Friday's run (street): 3.2 miles

Every once in a while my enthusiasm for running ebbs a bit. I'd guess that most runners experience peaks and valleys over the years but sticking with it is the thing that defines us. I am doing better these days in terms of stamina, but, right now, I view running mostly as a means to retaining fitness. I'm not detached from it, but I don't think about it as often as I usually do. I know my enthusiasm will eventually return.

Even so, I am getting my workouts in. Friday I ran around the neighborhood before my workday started, covering my usual 5K route under very humid conditions. I'd hoped to defray some of the heat by getting out early enough to avoid direct sunlight. Unfortunately, the sun had other plans and it ended up being a hot and soggy run.

Yesterday I headed over to Bethpage to run the bike trail. I started about 8:00 AM which was probably two hours later than I should have gone out. Running in shade made it bearable. I've minimized my  sugar intake for over a month now. Besides losing ten pounds, I've also come to expect easier runs. For the most part I have, most noticeably in the way I feel at the beginning (no more starting struggles) and at the end (plenty in the tank for finishing fast). Yesterday, that was the case, except when I had the dual displeasure of dealing with big hills and baking sun.

At one point in yesterday's run, I was coming down past the water fountain south of Haypath when two guys started calling to me. As I got closer I heard one of them say, "Is that Greg? We thought you were our friend Greg." I said, "No, but I'll bet he's a good looking guy!" (yes they laughed).  Later on, after I'd turned around at Bethpage Park, I saw a guy who was dressed like me: white hat, sunglasses, reddish running shirt and gray shorts. I wanted to yell, "Hi Greg!" but I didn't want to freak him out.

This morning I managed to get out a little earlier because I wanted to be back in time to watch the start of the Olympic men's marathon. I was really happy to see Galen Rupp get the bronze, but disappointed for Meb who had an issue mid race that put him far back in the field. The other American, Jared Ward, finished 6th. Go USA!

I stuck close to home for today's run, and changed up my usual route. I was coming down the hill on Jericho, past a Starbucks, when I saw a guy walking out to his car eating a bag of chips. He looked at me as I went by and said, "You're making me feel guilty for eating this for breakfast." I shouted back, "There's no bad time to eat potato chips." I'm such a wit.

I ended up covering 3.4 miles, a little more than I planned. I was also extremely lucky because the moment I finished my run, the skies opened up to a downpour. Like my prior two runs, I didn't know my distance until I'd finished. That's because I have to stow my Garmin in my SPIbelt due to the broken strap. As much as I'd like to continue to run with the FR210, it's impractical. I need to decide whether to replace it with a new Garmin or look at models from the numerous competitors that have come into the market with reasonably priced GPS watches since I bought mine in 2010.

We're supposed to get some relief from the humidity next week and I would welcome that greatly. Perhaps the cooler, pre-fall weather will restore my enthusiasm for all things running.

Running blind to time and distance

One lacks GPS, the other lacks a strap

Today's run (street): 3.75 miles
Yesterday's run (street): 4.5 miles

They ran the Dirty Sock this morning and I cannot imagine how those poor runners managed through 6.2 miles of hot and steamy air. Make that wet air. Air that you can feel without a breeze. The humidity today and yesterday could only be described as brutal. Despite that, I did get out Saturday and today, although there was nothing about my running that could be mistaken for a racing level effort.

Yesterday was the first time I ran without my FR210 on my wrist since I bought it, and it was disconcerting not to be able to monitor time or distance. I put the watch in my SPIbelt and tried to listen for the chirp that indicated mile splits, but I was unable hear them. Without that information, I had to guess my mileage based on the route I was running. I was surprised at the end to see that I'd covered 4.5 miles in sweltering conditions. I got home and jumped in the pool wearing my running clothes. Learning from past errors, I carefully removed my phone, Garmin and Fitbit before diving in.

This morning I'd planned to get out before the direct sun added to the already hot day. Unfortunately, I didn't actually start until 7:40 AM. By then, the air felt like a steam bath. After yesterday's experience  running without either distance or time indicators, I decided to put a new battery in my old FR60. At least I'd have a stopwatch to reference.

Equipped with phone, Fitbit and two Garmins, I set off into the heat and humidity. I still couldn't monitor my distance progress unless I pulled my GPS watch from my SPIbelt, not an easy thing to do while running. I felt like I ran more than 3.75 miles, but in this weather, that was more than enough.

Running with 1 1/2 watches is going to get old real fast. My FR210 wristband has further disassembled past the point where I could repair it with this cool hack. I should probably buy another GPS watch, but that seems wasteful because both the watch and GPS part of my FR210 still works. I'm open to suggestions.

In term of this weekend's running, my paces today and yesterday were glacial. Still, I enjoyed the fact that I'm getting through every run without worrying when fatigue will kick in. Even though conditions were suboptimal, I never once wished these runs would end. If I had run the Dirty Sock today in this weather I would have gotten through it. But not very quickly.

Short and sweat

All the kings horses and all the black tape...

Today's run (street): 2.6 miles

So very hot and humid this morning. I probably should have stayed indoors, cranked the AC, and set the treadmill and floor fans to max. Instead, I decided to brave the mid-August swelter. I can usually endure any type of weather for three miles (or in today's case, something less to that) and would have done 3+ today, but I had very little time to run and shower before my first meeting of the day.

Gimme swelter

Despite conditions, I was eager to get outside,. When I picked up my Garmin, the bottom half of the strap separated from the top, despite the awesome repair work I've been doing with electrical tape. My sister-in-law told me about some material that will fix rubbery plastic like this wristband, but I fear it's too late to save the FR210.

I ended up taping the watch all the way around and that secured it well enough to get through 2.63 miles. I really don't want to do that every time I want to take it on a run. The watch itself works fine so I guess, for now, I'll stick it in my SPIbelt. There is a hack to fix a Garmin that suffered wristband failure, but it requires that the first two loops that connect to the watch case be intact. One side is beginning to rip, so maybe not.

So what to do? I can continue carrying it with me or I could buy another watch. I've had this Garmin for about five years and it has served me well. I don't like replacing technology that still provides utility, but in this case it wasn't the technology that failed me.

O Canada and fitting in some running

Land of maple leafs, moose and fun

Today's run (street): 3.3 miles
Sunday's run (treadmill): 20 minutes
Friday's run (street): 3.25 miles
Wednesday's run (treadmill): 30 minutes

My running over the last week has been a blur. The only clarity being today after we returned from a trip. I worked from home on Wednesday and did a treadmill run. I got outside and around the neighborhood on Friday. I needed to fit those workouts into busy work days and didn't do a good job of tracking my treadmill mileage.

View of the Green Mountains

We headed to Montreal on Saturday and made a stop in northern Vermont to see my brother and his family, along with my mother who was visiting from Florida. We were only passing through for a few hours, but we made the best of it and the kids loved spending time with their cousins. All too soon we were on our way to Canada.

Cool happenings at Place des Arts

We stayed near McGill University in area that was adjacent to a lot of nice restaurants and close to the Place des Arts. I did a treadmill run in the morning on a machine that was not up to my standards for a fitness center unit. I was tired from travel and struggled to get through 20 minutes at an easy pace. Well it looked easy on the display, but it felt much faster. I ended up covering 16,000 steps that day, so I didn't mind the short workout.

Swim, Bike, Run in the Old Port

We met up with friends who live in the city and had a great time with them. While we were in the Old Port we stumbled into the middle of the Montreal International Triathlon. There were runners and cyclists flying along sectioned areas and swimmers in the St. Lawrence River. We needed to sprint to get past at the cross points.

Montreal has a lot of energy and it reminds me so much of Europe. My brother had mentioned that Les Habitants "didn't get the memo" that smoking is pas bien. Unfortunately that proved to be true. On the positive side, we covered a lot of interesting ground and had some great meals. We were sorry when we had to head back home.

When we got back, I went out for a run around my local streets to cap off a really nice mini vacation. My running was back to where it was prior to that hotel run and I did well considering the heat and humidity of the day. I really would have liked to run outside when we were away, but the timing didn't work out. The next time we go back - and we will - I'll definitely do my running on the rue.

Giving unwelcome advice on a humid run

Bravely enduring high humidity in the business park

Today's run (street): 5.2 miles

Today's humidity reminded me of the last time I ran the Dirty Sock 10K, a trail race in mid August where the temperature and humidity often exceed 90%. I knew conditions would be unpleasant, but I wasn't about to run five miles on the treadmill today. My objective was to cover more distance than yesterday. In these conditions, I acknowledged that I wasn't going to do that too quickly.

I did a loop within my neighborhood before heading to the business park for the bulk of my run. I was surprised to see that other runners had come out on such a humid morning. Later, I crossed paths with a few more runners, none of whom seemed friendly. Perhaps they were using everything they had just to get through their miles.

I had no problem with the weather, but I didn't push myself much today. The air was extremely moist and the heat really started to rise as the clouds burned off. An occasional breeze provided a little relief but it didn't last long. I was making my way around an adjoining neighborhood when I saw a couple taking up half the road, pushing matching strollers. When I ran by them I said, "You shouldn't walk on the street with your back to traffic." I encountered them again about ten minutes later and they were still walking on the right hand side of the road. People never listen.

Sure didn't feel like 75°

Today was an absolute sweat-fest and my running clothes wouldn't have been any wetter had I jumped in the pool before I ran. Not long ago, I would have finished exhausted, but not today. An increase in stamina is the biggest change I've experienced over the past three weeks. It's making running fun again and I'm very happy about that.

Lighter but no faster

Running route or AT-AT?

Today's run (street): 4.5 miles
Yesterday's run (treadmill): 3.2 miles

Yesterday morning's rain forced me onto the dreaded treadmill, but there was nothing to dread. We've been having an issue with the treadmill tread bed being stuck on incline. Even when set on a decline, the angle was elevated. My wife uses the treadmill daily and has not enjoyed running uphill her entire workout. I played with the controls and somehow got it unstuck.  

I know my evangelizing about minimizing sugar is getting tiresome, but I can point to it as the reason for a string of good runs. My last treadmill experience had been at the fitness center in our hotel in Boston. I ran very well that day, partly because I'd been off of processed sugar for a week and partly because I ❤ fitness center treadmills. Despite using our far less exotic Free Motion machine, I felt rock solid on Friday, without the fatigue (some of it mental) that I usually experience when I run on it.

I got out early enough this morning to avoid direct sun. I decided to change up my route and followed Jericho Turnpike down to SOB Road so I could check out the newly paved path from beginning to end. Although the heat was moderate, the humidity was rising. Those conditions would normally be enough for me to consider cutting my run short. I didn't cross my mind and, in fact, I ended up adding another half mile to my four mile target.

I'm not sure how much of my running improvement has come from the physical response to a change in diet. I'm sure some of this is due to being six pounds lighter since I started paying attention to sugar and simple carbs. Despite all that good stuff, I'm still as slow as ever. I did try to focus on speed a number of times but I couldn't sustain it for more than a couple of minutes. Once I'm confident that I can tap into my newfound energy, I'll pick up the pace.

Around the track without a buzz

Hey, you, get offa my track!

Today's run (track): 4.1 miles

I did my best to get out early today and I made it to the track by 6:30 AM. The sun was still low in the sky and the temperature (73°) and humidity (69%) made for decent running weather. As I made my way down the drive toward the track, I looked over and  saw there was a runner making his way around. I was disappointed because I really hoped to have the place to myself. I'm not a misanthrope, and I love to run with my friends, but I do enjoy the solitude of the empty track. Oh well.

I started out easy, but I didn't feel the energy I've come to expect since reducing my sugar intake. I worried that the lift I've been getting was a short term gain, and that my body has since adapted to the change. I did feel stronger as I ran, but still had some residual fatigue. I got through my intended laps without a problem, but stopped short of finishing the workout with a set of intervals.

Could this be less obvious?

When I got home, I grabbed a K cup from the same box I'd used for my morning coffee. I noticed that I'd mistakenly made decaf. So this morning's track run was done with neither carb loading nor caffeine. Knowing that made me feel better about my run. Especially at the end, when I poured it on for the last 200 meters and had plenty left in the tank.

I suppose I could also consider reducing my caffeine intake at some point, but I've read that caffeine is actually health positive in moderate doses. I'll stick with managing complex carbs and sugar for now.

No longer running like a broken down car

Out and back on the north trail

Today's run (Bethpage bike trail): 4.4 miles
Yesterday's run (street): 3.2 miles

Going back into the office after two vacation days was a challenge. I didn't get back into workout mode until yesterday. I'm happy to report that I've maintained my nutritional discipline, cutting out the bulk of processed sugar in my diet and avoiding conditions that may spike blood glucose and insulin response. The results speak for themselves. I've lost some weight, gained more energy and I'm handling work stress far better than before.

As far as running, there has been impact, but no tangible performance gain. Using automobiles as a analogy, I would compare my running a month ago to one of those cars from the '80s or early '90s that I often see on my daily commute. These junkers sound like they need mufflers, transmissions and valve jobs and struggle just to keep up with traffic. It takes everything they have just to get where they're going. That was me in June. I struggled through every run at paces that were 2-3 minutes per mile slower than I used to go, just a couple of years ago.

Using the same analogy, my current running is more like me in my car. I can keep up with traffic without struggling. If I want to drive faster, I can. The only reason  haven't pushed the pedal any harder is that I'm enjoying running for the first time in a long time. I now look forward to getting outside instead of dreading the effort. The question is, when should I shift to focusing on pace?

Yesterday's run around the neighborhood was easy and I threw in some speed at times. I'd gone out around 6:30 AM before the sun was baking hot and the humidity reached 90%. That would have been a good idea this morning, but I didn't get to Bethpage until 8:00 AM when the temperature was already in the mid 80s and getting hotter.

I had the same energy at the start that I've experienced since my diet change, but I did have some trouble loosening up. It took about a half a mile before my stride felt fluid. The trail was fairly shady and it made a big difference when I was shielded from the sun. I didn't feel as strong as I did on Friday, but the difference in temperature probably had a lot to do with that. Despite weather conditions making it tough, I still felt like I could cover more ground today.

I considered running past Washington Ave which would have extended today's run to five miles. I had the energy, but I hadn't fueled properly and didn't want to overdo it. Better to run well and appreciate the effort than to go too far and regret it. The trail was full of cyclists today, many more than usual. Curiously, there three or four dead mice on the trail, something I rarely see. I also saw a fair number of bunnies who were happily hopping around.

If I can get my act together I may get out really early and run at the track. I'd like to do a few intervals to activate muscle memory and push myself out of my current pacing. I'm looking forward to running tomorrow, no matter where I go or what I do. That's a great change in a very short time.

Running the SOB route

At long last

Today's run (street): 4.25 miles

As the old proverb goes, nothing succeeds like success. In my case, this means good running experiences are changing my attitude about running. In a very short time, my view of running has greatly improved. Rather than dragging myself out the door because I know I should, I now look forward to every run.

It was cooler this morning (75°) than yesterday, but the humidity was ferocious. I wondered how I'd do under those conditions. Things started out well, although I did feel a little taxed as I made it to the end of first rise. I quickly bounced back and had no further trouble, even on bigger hills. I was going to follow one of my usual routes, but then I remembered that the sidewalks along South Oyster Bay Road had just reopened. Or I thought they did.

I've complained for years that the sidewalks along SOB were a disgrace. The concrete was in such disrepair that it was even hazardous to walk over its broken slabs. Running on it was downright dangerous. I made my way over to SOB Road at my first opportunity and saw newly paved concrete and brick stretching as far as the eye could see. I also saw a sign showing the sidewalk was still closed to the public. I decided it didn't apply to me.

It was nice having another route option and I followed the sidewalk all the way to the library where it was again blocked off. I would have kept going but there was a police officer standing on the corner of the fire station driveway. Instead, I cut through the library lot to the service road and ducked back into the neighborhood from there. The thought of finishing never crossed my mind and I headed north to pick up another mile before heading home.

In terms of performance, today was a little better than I'd been averaging a month ago, but not especially fast. I know I can run faster, but right now I'm just enjoying, rather than dreading my workouts. I don't want to push too hard or heighten expectations too quickly. My goal now is to be able to do a Runsketeers run and stay with my buddies the entire time. SIOR injured her knee and KWL is in Asia, but when the recoveries and travel are over, I look forward to seeing them and TPP who is spending a LOT of time riding with her bike group.