Tuesday, September 15, 2009

The economy tanked but my running's improved


It was a year ago today when I was in Boston to give a talk to an audience of Wall Street analysts and economists about emerging media technologies. I went down to the fitness center in my hotel early in the day to run on the treadmill. At that point in my running routine was: walk a lot, run a little, then walk some more. I remember being excited to use a high-end treadmill with features that included a heart rate monitor and programmed courses that provided variable elevations and speeds. The treadmills also had individual television sets in front of them and, as I ran, I was horrified to see news that my NY office's next door neighbor, Lehman Brothers, had filed for the biggest bankruptcy in U.S. history. The Dow fell 504 points that day on its way to a low of 6,470. Things are still tough but at least, for now, it seems to be heading in the right direction.

Thinking about that moment put the last year into perspective for me. From a business perspective there's little good to say. In terms of fitness it's been a very good year. While the Dow dropped another 40% after that day in Boston, over the last year I've managed to reduce my weight by 20% and increase my average weekly running distance by over 75%. In 2009 I've accomplished all four of my running goals:

1. Participate in at least four local races.
2. Run a complete 10K course (individually or in a race).

3. Run three miles under 8:40/mile.
4. Incorporate one rest day into my weekly training schedule.

It's still only September and my chances of making such dramatic performance gains (compared with this last year) by next September are slim. I'm already beginning to think about 2010 running goals and I'm even thinking of adding a couple of more goals for 2009. While I don't plan (and hope not to) lose any more weight I would like to see my weekly average distance improve. I've been doing my 4:00 AM runs for a couple of months now and those runs have added at least three miles to my previous weekly numbers. I'll also need to make some changes in my training to make real progress on my pace. That will probably mean integrating tempo runs and speed work once a week into my training. I'm fine with that since the last time I ran intervals I thought that they were a lot of fun. When it's a weekly activity my perspective on that will likely change. All things being equal, for the next 12 months I'm hoping for some great running experiences and a much better outlook on Wall Street.

Monday, September 14, 2009

Sunday and Monday

I topped off yesterday's activities with a neighborhood run with my daughter. We've gotten into a nice routine of running our 1-2 mile course before dinner on Sunday nights. Although it's only a once a week thing for her she has improved greatly since our first time out and she can usually cover our distance with only one or two short stops along the way. I suspect it won't be long before these breaks become unnecessary and I'm anticipating the time when she pushes the pace instead of me. Until then I will fully enjoy the experience as it is.

This morning I awoke conflicted about my workout. As I made my way down for coffee I weighed three options: run, rest or elliptical. Mondays are usually my rest days but with only a couple of miles logged on Saturday and a moderate amount of distance on Sunday I knew I should do something. I decided to elliptical because I was suffering a little sciatic pain and thought a low impact workout would be preferable. I think it was a good choice since I've been pain free since then. I've said before that the elliptical workouts never seem to be as much work as running and today was no exception. That said, I did feel it was time well spent and I am raring to get back out on the road tomorrow morning.

Sunday, September 13, 2009

False start for my LIRRC 4 mile race


I've had some frustrations this weekend starting yesterday when my iPhone, once again, went completely dead. I have the worst luck with Apple products (my iMac has a history of abruptly shutting down with no warning, my first iPhone 3GS arrived D.O.A. from the factory and my
current iPhone has failed twice). I've concluded that Apple just makes poorly designed hardware. It's hard to rely on the iPhone as a business tool when it is so unreliable. I really wish RIM made iPhones (I guess the Blackberry Storm is their equivalent - so no thanks). I traded in my third Blackberry for my company issued iPhone and went from fantastic phone service (Verizon) and reliable hardware to a quirky device with poor integration to email and calendar, a poor texting interface and shoddy construction. Of course the other capabilities that come with the iPhone make up for most of the aggravation. But today I'm ready to throw it out a window.

Compounding my frustration was my race day experience this morning. I didn't race today because I had too much trouble finding the race. I'm sure that the LIRRC is a fine organization and it is dedicated to the sport and its constituents. I've been frustrated with the LIRRC website
because it doesn't have a lot of the information that I look for when I'm considering a race (e.g., details about the individual races, course maps). What the site lacked today was anything to tell race participants that the directions to the race were wrong because the 2009 Trek Women Triathlon Series event was going on and access to the race was blocked all over the park. Despite multiple attempts to get to the Main Field House I kept running into Park police who were blocking off traffic from every direction. We arrived early enough to absorb the first setback
when my wife dropped me off where we thought the race would start, only for me to discover that it was the triathlon area. The triathlon seemed like a great event. As I looked for someone who could tell me where the LIRRC race was being held I found myself getting screamed at for walking on the running course. I didn't understand why there wasn't a single sign showing where to go for my race.

We eventually set off for a different part of the park and encountered another big road block. I asked a Park police officer how I could get tothe location and she said I couldn't, not by car. We ended up parking far away and started to walk over but by then time was running out and I
decided it wasn't worth the aggravation. I ended up heading home and running at a local park. I extended my run into neighborhood #4 and into the adjacent industrial park. In all I ran 3.66 miles, not the four miles I would have covered had I raced and I averaged 9:00/mile overall.
It wasn't my best run and the humidity and sun were in full force. I'm very disappointed with the LIRRC for its lack of communication and signage but I'm sure most people found their way and ran today despite the obstacles. I'm still considering the LIRRC 5K that's scheduled two Sundays from now. However, if there are any other local races in September I'll choose them instead. Fool me once...

Saturday, September 12, 2009

Soggy taper


I really blew it by acknowledging my incredible luck with the weather in my last post. My window of opportunity slammed shut yesterday when I decided to forgo my early morning run in favor of a city run later in the day. Had I got out at 4:00 AM on Friday I would have avoided the rain that fell over the rest of the day. Plan A, a 7:30 run in Central Park, was washed out with the wind and rain as were Plans B & C to run at lunch or before I left for the day. Plan D was the treadmill at home but I'd conceded to a rest day by dinner time.

The reason I wanted to get in a run yesterday was to complete my tapering for my race on Sunday. I considered just skipping today as well to go into the race with plenty of rest. It was either guilt or good strategy that got me out this morning for a short but brisk run. I figured that anything under 20 minutes would have minimal impact on my readiness for tomorrow and I set out with the intention of covering a couple of miles at a leisurely pace. Like last Monday's long run, I felt very strong so I went with that and pushed harder covering a little over two miles in the high 8:00's. Helping that along was a steady rain that started about halfway through the run. By the time I made my way home it was pouring and though I found it a little hard to see I didn't experience the disorientation I felt the last time I found myself in that situation.

I don't know too much about the course we're running tomorrow so I don't know what to expect for surfaces and elevation. I know that Eisenhower Park has some hilly areas but I don't know whether they are on the race route. I'm surprised with all the resources available to map and share courses that the LIRRC has not done this. I'll find out tomorrow and deal with whatever I encounter. I'm hoping for cool weather and a flat course. A little less rain would be nice too.

Thursday, September 10, 2009

Elliptical reunion

It has been so long since I used the elliptical machine that I couldn't even remember the right buttons to hit as I started my session this morning. I have become anti-machine oriented but for all the right reasons. I value both the elliptical and treadmill for their utility but when there's an opportunity to run outside I can't bring myself to stay inside. Looking back at the summer I realize how incredibly fortunate I have been in terms of weather. Although I run or otherwise exercise six day s a week I have not had occasion to miss a day's activity due to rain. I have dealt with a few stormy situations but the skies cleared up or stayed clear in time for my planned runs either early in the morning, during the work day or over the weekends. I hope I haven't jinxed myself by recognizing my fortune.

Once I figured out the controls, I made my way through about 25 minutes of ellipticalling using a moderately high resistance level. Although it was cool and dry outside this morning and I could have easily slipped out for a run I'd decided to go for an easier workout today. I'm in the final days leading to my next race and I figured a little cross training couldn't hurt. Despite the cool outside temperatures my guestroom felt like a sweatbox and I appreciated that because I sometimes feel like I don't do enough work when I'm on that machine. If work is measured by sweat I've certainly acquitted myself well today. My plans for tomorrow are up in the air. We have finished with "Summer Fridays" so I'm planning to be at my office for the whole day. Right now my options are doing a 4:00 AM run, a longer Central Park run as soon as I get in or a mid-day run at lunchtime. I can probably cover more ground mid-day because I'll have more time but it will be hotter and I really prefer running in the morning. Of course if it rains that could change everything.

Wednesday, September 9, 2009

Fear of looking down

When I was a kid I would watch cartoons on Saturday morning and puzzle over certain behaviors. For example, characters would run off a cliff or off a building and keep going until they looked down and realized there was nothing underfoot. They would then plummet straight to the ground, the law of gravity finally taking hold. I used to wonder "What if they hadn't looked down?" It made me appreciate how people can defeat themselves by over thinking what works for them.

After almost a year of dedicated running I still find myself in the same tenuous place as those cartoon characters. The idea of being a competent runner is still aspirational and even after ticking off 7+ miles on Monday I still feel that my progress will evaporate if I think too hard about what I'm doing. It sounds crazy but I sometimes feel like I've fooled myself into thinking I can run the distances that I run. That if I really start thinking about it I'll revert back to where I was last September when running a continuous mile was my most challenging goal. I think back to my previous running experience when I put off a run one day because my running partner was out of town and didn't return to the road for sixteen years. I fear looking down because I'll always see that it's easier to stop than to keep going.

I got out this morning at 4:00 AM although I still had some residual soreness from what was (for me) a long run on Monday. The air was pleasant, not as cool as the last time I did this early run, but far less humid than in August. I covered 2.4 miles at mid 9:00 pace and thought about the forces that would make me stop running and head back home for a hot cup of coffee and a warm bed. If I learned anything over the last sixteen years it's that a little suffering can pay off in big ways. I don't know if I'll ever lose that fear of looking down and seeing that I'm really not the runner I think I am. Maybe that's okay because I achieved a personal distance record this week. Things are looking up.

Tuesday, September 8, 2009

Rememberence of a back to school run


It's funny but even after decades away from the classroom I still feel that back-to-school anxiety on the first Tuesday after Labor Day. Some of it surely comes from my kid's return to school and amping up the tension this year is my daughter's move into middle school. Both she and my son have handled things with aplomb and I'm hoping they have great first days back.

As I ran yesterday morning I was reminded of the transition to fall and all that goes with it. I thought of a run that I did in Cambridge on Labor Day before the start of my senior year in college. It was cold for September and I vividly remembered the smell of the air and the light of the sky that seemed so different from just a week before. I wasn't a runner then but I was in good enough shape to keep up with my friend who was fairly dedicated to the sport. I recall thinking how beautiful it was to run along Memorial Drive and how great it was to run simply for the sake of running. I'm sure I had every intention of continuing that experience and I recall that we did a few more runs together over time but it didn't stick with me. Perhaps it's for the best or I might now be one of those guys who says "I used to run but I can't anymore because of my knees [hip, foot problems]..." Maybe it was smart to start at a time when shoe design has evolved sufficiently enough to protect runners from such afflictions.

I restarted my running last fall and I was fortunate to ease into it at a time when the weather supported the experience so well. I'm looking forward to a few months of cool temperatures and low humidity before the mercury drops to the point that I will (shudder) need to get back on the treadmill for my weekday runs. I can't wait to step outside tomorrow morning and feel the chill, knowing that the worst of the hot summer is likely behind us. I'm hoping that early morning in Eisenhower Park during next Sunday's run will evoke the same feeling that I had in Cambridge so long ago.

Monday, September 7, 2009

A PDR for TER


I had read that performance is often tied to attitude and I wondered if there was any correlation between my mental state and some disappointing runs I've had over the past three days. Friday was a tough run, mostly due to my physical state. I'm not sure what was affecting me but I was tired and I struggled to cover the 3.9 miles I did in Central Park. The Central Park run should have been a great experience with my side trip through the Rambles but I didn't really enjoy it and it felt a lot like work. Saturday's neighborhood run was really just maintenance and I clocked 5K with little in reserve by the time I got back home. I tried to break the streak yesterday with a run at Stillwell Woods. Trail running has become a passion and I anticipated the experience but I lacked strength and feared the hills instead of embracing them. I ended up covering 3 miles but it felt unsatisfying. Later that day my daughter and I ran 1.25 miles and that felt great and I realized that much of the reason was that she was by my side. My head was in the right place for running for the first time all weekend.

This morning I woke up feeling great. Perhaps it was a good night's sleep or the cool temperature and low humidity but I set out on my run this morning with the right attitude. I didn't plan my route except for the beginning section that I call neighborhood #4, a departure from my usual course that would provide a good distraction. I'm a bit fed up with the GPS apps on my iPhone so instead I relied solely on my Garmin to track distance and used Pandora on the iPhone for music.

At about the 20 minute mark I realized that I still felt very strong with more energy than I had at the beginning of my last three runs. After covering that initial neighborhood I did a loop around my own, covering the south, west and northern roads until I passed the five mile mark. It was at that point that I realized I could probably do 6 miles for the first time since the Dirty Sock 10K. Once I reached that point I decided to go for a personal distance record which, for me, was 6.62 miles. I re-routed my direction to get another mile between me and home and ended up covering 7.4 miles @ 9:31 (by Garmin) or 7.58 miles @ 9:18 (by Gmaps). Either way it was a personal distance record for the Emerging Runner. Better still, it was validation that my training was going in the right direction and that my conditioning was where I wanted it to be. I guess all it took was a good attitude.

Sunday, September 6, 2009

Brown bagging

I've been busy reading the Runner's World 2009 fall shoe guide on the Runner's World iPhone app (as well as on the site and in the August print issue). After wondering whether I have flat or normal arches and if I really should be in a neutral shoe versus a stability shoe I decided to try the "wet test."


My kids and I filled a pan of water, put out a paper shopping bag and tried the test. My impression showed my foot to be somewhere between a low arch and a normal arch so a stability shoe like the Brooks Adrenalin GTS 9 was an appropriate choice. I've come to like this shoe although I wish it felt a bit more responsive off the forefoot. Given this test, I can probably get away with less stability so I'll consider that when I'm ready to replace the Brooks that now serve as my primary road shoe. My daughter did the wet test and was horrified to see that she has flat feet but I explained that there's no right or wrong to it. She loves her Saucony's so they must be the right shoes for her. My son and my wife both had classic normal arch profiles and no one had a high arch.

Later in the day I headed to Stillwell to run some trails. I haven't done that in a couple of weeks and the last couple of days have been tough runs for me. I was hoping that change from pavement to trails would improve my performance but I am still suffering some residual fatigue from Friday. I didn't push too hard and avoided most of the tough hills (although I did run through a section dubbed the "Snake Pit") and I ended up covering a little over three miles. I have not been happy with my running for a couple of weeks as I feel like I'm making no progress on pace (despite the interval work I did last Sunday) and my endurance is off. I'll attribute this lack of strength to the fact that I'm still fending off a slight illness. At least I hope that's why. I'm wondering if missing a couple of weekly runs with AG has softened me a little. Without her benevolent push I may be getting lazy. I'll see how I do this week. Next Sunday morning I'm lining up for a 4-mile race.

Saturday, September 5, 2009

For the love of Sudafed


Things were looking up for running over the long weekend. I anticipated a long city run on Friday to start things off followed by some trail runs on Saturday and Sunday. My plan was to get into the office yesterday and run 4-5 miles in the Park before the workday. The day before a holiday weekend is usually quiet and I thought it would be an easy morning and an early escape home to greet our weekend guests who would be arriving mid afternoon. I felt very tired on the commute into the city and by the time I got in my head was pounding and I feared the worst - Swine Flu or some other debilitating affliction. As I waited to feel better my window of opportunity slipped by and I needed to focus on what turned out to be an unusually busy morning. By noon I felt plain awful and figured that a run might be the only thing left that could help the way I felt. I changed into my running gear and headed up to Central Park to put in a few miles.

My plan was to follow the lower loop and stay straight to the upper loop, cut across the Great Lawn and head back south. Soon after I crossed over I found myself following some of the inside paths and eventually found myself in the "Ramble", a 36 acre section of the park that consists of paths and trails with stone bridges and great views of lakes and streams. I was working hard to get through my route and although the scenery was magnificent I was growing exhausted. I found my way back to the main route and continued back to my starting point after covering 3.9 miles. By this point I was feeling weak and my headache, while duller than at the start, remained. By the time I got home I was ready to crawl into bed for the evening but I needed to be present for our guests. I did lie down for 30 minutes and that helped quite a bit.

After a difficult night's sleep I awoke with a splitting headache that I attacked with Ibuprophin and strong coffee to no avail. I had decided that the trail run I'd planned to do before everyone got up for the day was going to have to be postponed. I then took a Sudafed decongestant and 30 minutes later I began to feel like my old self, good enough to try a neighborhood run. The air was relatively cool at 9:30 in the morning when I went out and although I still felt a little weak I decided that I'd do at least three miles. I followed the roads that bordered my neighborhood to the north and west and cut into the internal streets to complete my route. I launched MotionX GPS on my iPhone at the start to track the run but it wouldn't acquire a signal. I switched to AllSport that also had trouble finding a signal but I hit the 'go' button knowing it would eventually begin recording. I also used the Garmin which gave me my accurate distance: 3.14 miles.

So although I'm not feeling my best and didn't get to the trails I'm glad that I've covered 7+ miles since yesterday. If I still feel better tomorrow I'll head over to Stillwell and get in some hill work. Next time I'll take that Sudafed a lot sooner.

Thursday, September 3, 2009

Close encounters at 4 AM


I was not surprised but still delighted by the cool temperature as I stepped outside this morning for my run. I skipped both running and posting yesterday due to my feeling a bit run down and also due to having an incredibly busy work schedule that cut into my morning commute. That's when I write most of my posts. As I took off for my run I noticed that I was still feeling a bit sluggish and was glad I'd skipped yesterday's workout. I struggled a bit for the first half mile but then seemed to regulate to normal. As I covered the neighborhood, quiet but for the spitting of sprinkler systems and free of other people, I actually felt like I owned the neighborhood as I ran through it. My personal playground at 4:15 AM.

I had two surprises this morning during my run. The first was an unexpected encounter with a sprinkler that came on suddenly as I rounded a corner. It hit me full on between my neck and legs. A few weeks ago, aside from the disruptive surprise, I would have welcomed being dowsed by cold water during a sweltering run. This morning it was not too fun because the air was cold and the water was colder. All the same I carried on and headed for home. As I made my way towards the middle school I thought I heard something and I came around the corner to see another runner heading in my direction. Unlike me, this runner was without a headlamp or any reflective gear. He (I think it was a he) had on a big gray hooded sweatshirt and his running motion was odd, sort of between running and run-walking. We passed within a few feet of each other and I gave a wave but he (it) didn't return it. Maybe I scared him with my bright LED headlamp.

I ended up once again with a mid 9:00 pace after covering 2.3 miles. Considering the way I felt at the start and the fact that I built strength through the run I was fine with that performance. I was very surprised to see another runner on the road, a first. I guess it's nice to have company but I'd prefer the notion that I own the streets between 4:00 and 4:30.

Tuesday, September 1, 2009

Well I can't blame the weather

Suddenly we're a week away from the kid's return to school. They're the lucky ones as many children are already going back this week. It's tough going back to class when it still feels like summer. This morning at 4:10 AM it sure felt a lot like fall. I didn't realize how cool it was before I stepped outside for my run and was excited to feel the crisp air instead of the wall of humidity I've come to expect.. I dressed in my usual summer gear that, as minimal as it is, usually has me sweating by the five-minute mark. I welcomed the chill and remembered back to the late winter when the cool air, energized by the wind, would keep me sweat-free for at least a mile. I woke up a bit tired and groggy and after half a cup of coffee I still felt sleepy. Despite the cool air that I'd hoped would fuel me as I began to run, my pace was lagging. I did feel better with every step and did not suffer from my "Have I only been running that long?" reaction I've experienced of late after checking the Garmin. Around halfway through my run I began to think about my running form and I consciously picked up my pace hoping to post a decent overall run time.

I have been reunited with my iPhone but since its sudden failure last week I'm far less focused on it as a fitness tool. Fool me once, etc. I did use the AllSport GPS app to track my run and it was off by almost 7% for distance. About 2% of that variance was due to the application not tracking distance until I had run a few hundred yards. This was disturbing because it was indicating a strong GPS signal as I started the run. My Garmin 50, like a champ, was less than 1% off on distance. Score that: RFID 1, GPS 0. I ended up covering about 2.3 miles in 51 degree weather and despite my hope that I broke 9:00 per mile I came in at an anemic 9:20 overall. This morning I had the weather in my favor but it didn't do me much good. Perhaps with a better night's sleep tonight I will put it all together tomorrow. Maybe I should have more coffee before I run.
 

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