Old Navy's performance shirts don't actually perform

Today's workout (treadmill): 2.4 miles at 9:17/mile

This morning's running experience had a few annoying moments but ultimately it turned out to be a decent workout. I woke up a few minutes early and quickly dressed for my run. I was hoping that the extra time would provide me an opportunity to cover some additional distance. Once I stepped into the garage I heard the rhythmic sound of rain and as the door began to rise I saw that it was pouring. I made my way upstairs, discarded my long sleeve shirt, headlamp and reflective vest and fired up the treadmill. Once I came up to speed I hit "Start" on the Garmin and hoped I could make up for the lost time. About 3 minutes into the run I looked at the Garmin to see what it was showing for pace so I could compare it to the treadmill's display. I saw that the Garmin hadn't actually started so I missed capturing the first third of a mile. So much for capturing my extra distance today.

Atayne Tech Shirts

Old Navy "Tech" Shirts

The run itself was fine but the jersey I wore did not do a good job of wicking sweat. It was one of the two "bargain" performance shirts that I'd bought on sale at Old Navy some months back. They were $5 each and I understand why. Although they are 100% polyester and look like technical shirts they don't seem able to absorb and evaporate sweat any better than cotton. It's tough to understand why one manufacturer charges $60 for a technical shirt while another charges $25 that looks and feels similar. In those cases both shirts do the job but perhaps the higher end shirt does it better. I will be posting a review of my Atayne technical shirt
(made from 100% recycled materials) on Runner's Tech Review that I will compare to a few others to see if I can uncover the differences.

Will Saucony's performance shoes make me faster?

Saucony's new Kinvera minimalist performance shoe
Men's (left), Woman's (right)

Today's run (street): 2.4 miles at 9:07/mile

Saucony Grid Tangent 4

I've always been interested in Saucony shoes but have never owned a pair. Saucony has always seemed like a quality brand and I know a few people who swear by them and won't run in anything else. I'm well equipped in terms of regular trainers with my Brooks Adrenaline 9's and 10's but I've often wondered what it would be like to run in a lightweight trainer or even a racing shoe. Could a few ounces really make a difference in terms of performance? Is the trade-off of weight worth the loss of cushioning? Would running in performance shoes, with their closer heel-to-forefoot height ratio, help me become more of a mid foot striker? The answer to these questions will come after I receive a couple of pairs of performance shoes to test. The Saucony folks are sending me pairs of the new Kinvera and Grid Tangent 4 this week and I'm really looking forward to putting them through their paces, so to speak.

It's almost the middle of May but morning temperatures continue to feel quite chilly. I headed out at 4:00 AM this morning and needed long sleeves to feel comfortable throughout my run. I didn't wear gloves and I regretted that but it was fine for a two mile workout. I felt strong, as I usually do after a rest day, and considered running three or four miles instead of the 2.25 to 2.5 miles I usually run in my short window of time. I knew that if I did that my morning schedule would be disrupted so I settled for 2.4 that I covered in just under 22 minutes. Despite feeling strong and running with good energy I only averaged 9:07 per mile. Good for early morning but slower than I'd felt I'd run. No matter, it was a really pleasant workout and with my performance shoes on their way I can worry about my pace another time.

Running in the movies

Marathon Man 1976

Today's workout: Rest day

Early on Sunday morning I was flipping through the channels trying to find something resembling news when I came across the movie "Marathon Man." Although I'd seen it before, the thing I'd remembered most about that movie was the famous scene with Dustin Hoffman in the dentist chair being asked "Is it safe?" As I watched it on Sunday I paid more attention to Hoffman's character as a runner. His training paid off for him near the end when he literally outruns his captors. My obsession with running metrics got the best of me while watching a scene near the beginning when Hoffman runs around the reservoir in Central Park while his girlfriend times him. I was thrilled to see that the reservoir hasn't really changed since 1976 and I'll think about the movie the next time I make that circuit. When Hoffman ran by his girlfriend she yelled "11:47, you're getting faster!" I grabbed my iPhone and, knowing one loop around equals 1.58 miles, calculated that he was running at a 7:27 pace. Not bad.

It was fun to watch a great movie that had running as part of its theme. Besides the obvious, Chariots of Fire, I haven't connected great films with running. Now, as a  runner, I notice things I've never noticed before. Thinking about it now, one of my favorite films from the '80's was The Big Chill where one of the lead characters owns a running store. I recall a scene where he gives his house guests new pairs of running shoes and most of them go out early on a Sunday morning for a group run. Perhaps I'll stumble upon that movie again as I navigate the channels on some early weekend morning.

Walking for a cause and running just because

The Emerging Runner family walks for a good cause

Yesterday's activities: 1.5 mile walk-a-thon plus  2.6 miles (street run) at 9:37/mile

Today's run (street): 4.4 miles at 9:10/mile

It's been an active weekend that started yesterday morning with the start of the Nassau County Red Cross Walk-a-Thon at Eisenhower Park. My wife works at the Red Cross as a volunteer so the Emerging Runner family spent from 8:00 - 11:00 AM helping to set up and manage participants who had come for the 1.5 mile walk. After Friday's 6+ mile run in Central Park I was feeling the residual effects of the hills but I thought the walk would be easy and fast. It turned out that 1.5 miles seemed a lot longer than I'd imagined but I enjoyed every step. It was a strange morning for weather, alternating between overcast skies, bright sun and a 15 minute downpour that had crowds of people running for cover under makeshift tents.

My wife, son and daughter and I set out on the walk at a good pace and I enjoyed seeing the park from a different perspective. There were lots of runners out in the morning and I wished that I had worn running clothes but this was really about walking and family time. We had a lot of fun and the turnout was excellent considering all the bad weather that had been expected. Later on that day I decided to do an easy run around the neighborhood. The sun had stayed out and it had grown a little warmer but the winds grew increasingly stronger throughout my 25 minutes of running, I didn't run fast but I wasn't concerned about pace. It was nice to get a run in on Saturday, however short.

This morning I headed out early because it's Mother's Day and I wanted to be as available as I could for the rest of the day. My kids set up breakfast for my wife downstairs while she did her daily workout upstairs. I slipped out and did a neighborhood run going in the opposite direction of my usual loop so that I could fold in the longish hill on Jericho Turnpike. I still felt some residual tiredness from Friday but I decided to maintain a faster clip than yesterday and completed 4.4 miles at 9:10 per mile. I was very pleased with the pace because my effort level was low while my enjoyment level was high. It was still early when I returned home. So far, we've had a full day with plenty of time left to celebrate Mother's Day.

Once around the park (literally)

Harlem Meer in north Central Park

Yesterday's run (Central Park): 6.15 miles at 9:20

It's always fun to break new ground in terms of running experience and that was the case for me yesterday. I've been getting to Central Park every Friday afternoon for a run and this extra mileage has helped me push closer to my weekly goal of 20 miles a week. I have stuck to the routes I'd learned through running with Adventure Girl last year but prior to Friday I had never braved the territory north of the reservoir. Classes have ended at Yale so AG is back in town for a few weeks. She'll be heading to the west coast to conduct a graduate research project over the summer. In the meantime we'll get a few runs in when we can.

We headed up to Central Park under sunny skies and 69 degree temperatures. When we reached the start along the lower loop we did some dynamic stretching before starting off. While that was happening I felt something hit my back but largely ignored it. I figured it was a big bug or something that fell off a tree. Once done we headed north at a sub-9 minute clip that we maintained for the first mile or so. About one mile later we came upon a waterfall tucked in beside the path. We took a brief break to look at it and saw goldfish swimming in the stream fed by the falls. AG said that it's common and unfortunate that people dump pets like fish, lizards and snakes in Central Park because it's not ecologically sound to do this with non-indigenous species.

We were soon on our way past the Meer and I got to experience the famous "Harlem hills" that weren't all that steep but they went on for a long while. Once we got past them it was a bit easier going although there were few noticeable hills just north of the reservoir as we headed south. By the time we reached the southern end of the reservoir I was back in familiar territory and the last few miles were more downhill than up. Despite that, I was pretty exhausted and when we finished I saw that we'd covered 6.15 miles. When we arrived back at work AG followed me into my office and saw that the thing that had hit my back before we started our run was a "gift" from a bird overhead. I was lucky it hit my back and not my head and very glad that I didn't know what happened at the time.

It was great to run again with AG in the city. It was the first time since last August that we'd run in NYC and longer still since we'd run in Central Park. I'm happy to have finally run the full loop and I plan to do it again this summer. Those hills are plenty tough but after yesterday's experience they just don't scare me anymore.

Test new running shoes? Yes, please

The new Saucony Kinvara

Today's run: Central Park (planned)

I was recently contacted by a PR person from Saucony about an opportunity to try their new Kinvara lightweight trainer. This shoe is more neutral than what I'd normally wear but I'm interested in its low profile with a heel-to-forefoot ratio of 18/14 mm. I haven't forgotten about mid foot running but my Brooks GTS-10's are so great I would be reluctant to give them up. Given their unique nature, and their low profile the Kinvaras may make a great addition to the Emerging Runner's collection of running shoes. Besides the Brooks GTS-10's I also have pairs of GTS-9's and ASICS GEL-1130's. On the trail side I have Helly Hansen Trail Lizards for the toughest technical terrain, Adidas Response 15's for multi-surfaced trail and street running and some NB 460's that fit and perform really well despite being a "value priced" shoe.

Left out of this collection are any lightweight trainers or racing shoes. I was very interested in the Brooks Green Silence when it was announced but when the time came I opted for the 10's to replace my 600+ mile 9's. I signed up for (and was accepted to) Brook's test program but I have not been contacted to try anything. Even if I do I won't be able to talk about the shoes or mention them on this blog, per the terms of the program. No problem there, the chance to try Brooks experimental shoes is worth the silence, green or otherwise. I'm happy to try any running shoes or gear that companies want to send to me to review. I'd even try Nikes but not those silly ones with the shock absorbers on the heel.

I'm planning another Central Park run today and I'm hoping to cover some new ground north of the reservoir. I keep hearing about the hills up there and I'll see how well my training has paid off.

Foregoing my run today

No workout today

I decided to forgo my usual Thursday workout this morning and take an additional day of rest this week. I'm looking to add more distance to my weekend runs and I've recently added a longer run on Fridays in the city. It's taken a while but I'm beginning to understand the value of rest as an enhancement to my training. On a recent run with my friend and running advisor, CK, we talked about the frequency of my runs. CK suggested that more rest would be beneficial for recovering from longer runs and the additional rest would probably help me improve my performance. I'll see if that's true tomorrow where I plan to run the big loop around Central Park (6 miles). My goal is to average around 20 miles a week and I should be able to do that even if I take two days of rest on some weeks.

Return to Jackrabbit

Today's run (street): 2.4 miles at 9:24 per mile

Yesterday I headed over to Union Square with my friend CK for lunch and a visit to Jackrabbit Sports. CK was in need of a new pair of running shoes. The NB 1225's he was using were a year old and had a lot of mileage. He was never very happy with these shoes, mostly because of their wide toe box that can make the forefoot feel unstable. I showed him the Brooks Adrenalines that I wear and really like. He tried on a pair and initially said he felt "flat-footed" but after a few minutes he said they felt very comfortable. I could tell CK was ambivalent about the shoes and I encouraged him to try other pairs. He selected a pair of Saucouny Guide 3's and loved the fit and the energy return that he thought was better than the GTS-10's. CK bought the Guides and I picked up an Amphipod water bottle that is form fitted for carrying while running and has a strap that secures it to your hand. I'll probably use it on Friday during my Central Park run. I could have used it last weekend when temperatures were close to 90.

This morning I headed out again for my run and was surprised by how cool it was compared to Tuesday. I actually felt cold having dressed for warmer temperatures. It took a few minutes to get comfortable but once I did it felt pleasant because there was little humidity in the air. My pace felt much brisker than yesterday's and while it was still a leisurely 9:25 average per mile that was :15 per mile faster than the day before. If not for my time constraints I would have added more miles. I returned home fresh and wishing I had more time to run. I guess it's always to finish wanting more.

An illuminating run

Today's run (street): 2.4 miles at 9:40 per mile

Not quite this bright!

I know I've already made too much of Sunday's long run but this morning my legs were really sore. I tend to feel the effects of a tough workout a couple of days later and that was the case today. My first thought upon awakening was to give myself a break and take another rest day. I dismissed the thought and considered an easy elliptical or treadmill session instead. Once I saw that the temperature at 4:00 AM was in the high 60's I decided to run outside.

The last few times I'd run with my Petzl Tikka headlamp I noticed that the intensity of the LED beam seemed low, even on the brightest setting. It had been a year since I bought the Petzl unit and had not yet changed the batteries. I corrected that on Sunday and this morning I was amazed by how well the lamp illuminated the streets. I had obviously become used the diminishing beam and had actually done an early morning run recently without the headlamp and didn't notice until I returned home. It was fun seeing my neighborhood lit up this morning, the bright blue-tinged light again creating illusions of evil faces reflected off the front of BMWs and Acuras. More importantly I could see the road better and was able to avoid a torn up stretch where a gas line was recently installed.

I didn't run fast today but I really felt great while I was out there. The air was cool enough to keep things comfortable and my legs, though tired, were fine once I hit the street. It may not have been my most rigorous workout of late but it was one of my most enjoyable early morning excursions. Today I plan to visit Jackrabbit with a friend who is looking for a new pair of running shoes. Between this morning's run and an opportunity to visit a running store during the work day, I couldn't be more pleased.

Lengthening my long runs

Today's workout: Rest day

A "long run" has different definitions based upon who is doing the running. For some, it's runs over 13 miles with the half marathon length serving as the demarcation point. For others (like me less than two years ago) a 5K can be considered an aspirational length. I have been thinking about yesterday's run and how it felt to break a personal distance record. Could I have gone on longer than the eight miles that I'd covered on Sunday? As a practical matter the answer is yes. I stopped when I did because I'd met my goal of eight miles - four out and four back. If my distance goal was nine or ten miles I probably could have accomplished that as well. I finished my run at eight because I had nothing more to prove on Sunday.

I have a goal of doing a 10 mile run this year. It's a distance considered by some to be a nice training run while others view it as an impossibility. I'm happy that it is at least a possible distance for me at this point.. Looking at my splits for yesterday's run, I noticed that my pace dropped measurably after an hour's running. I ran the first 6.2 miles averaging 8:57 per mile but miles seven and eight were far slower, closer to 9:30. I really liked running for longer than an hour. It surprised me that I had enough energy to pass other runners even near the end. Perhaps I'll look at increasing distance as my next focus point and worry less about pace. Well, maybe just a little less.

1,000 calorie run at Bethpage State Park

Today's workout (Bethpage bike trail): 8.15 miles at 9:10 per mile


Not counting last year's Cape Cod marathon relay in Falmouth where I ran 9 miles across two non-consecutive legs, I established a personal distance record on today's run. Unlike Falmouth, today was an uninterrupted run that covered over eight miles in an hour and fourteen minutes. I'd made the decision not to run this morning's RXR 10K and, perhaps out of guilt for not racing, I decided to do a long distance run on my own. In order to break out of my usual 5-6 mile doldrums that have been standing in as my long weekend runs over the last couple of months, I knew that needed to leave the neighborhood to help frame out a longer run.

I headed to Bethpage State Park and paid my fee at the gate. I tried to buy an Empire Passport on the spot but they only accepted a check or cash and I only had a little cash and some credit cards. I began my run at the end of the bike trail and immediately met the sharp but mercifully short initial hill. Once level I knew that I'd enjoy a long downhill at the half mile mark. The enjoyment was bittersweet because I knew I'd need to climb that long hill upon my return when I would be depleted from an hour-plus of running. I followed the trail for four miles and passed a number of runners and walkers and winced each time a cyclist whizzed by from behind a little too close for comfort. At one point two cyclists, who were riding side by side, came toward me and would have run me off the path but I stood my ground. Unfortunately for the closer rider, the end of my elbow struck his arm and produced a yelp. I apologized by yelling "share the road!" I think they learned their lesson. At least they didn't come after me.

A funny thing about the Bethpage bike trail is that it often gives the illusion that you are running uphill even when you're not. As I made my way for the 4 mile out segment I kept thinking how I'd enjoy the downhill side of the hills I was encountering. I turned around shortly after crossing the overpass to the Southern State Parkway and was dismayed as I headed back for the second 4 miles that the path seemed to run uphill. I still had plenty of energy at the midpoint so the hills were easily met but in the back of my mind I was dreading the long uphill stretch I'd encounter between miles 7 and 8. I caught and passed a few more runners and walkers and monitored my Garmin to make sure my heart rate was staying within range. I managed to keep my pace around 9:00 per mile for most of my run but by mile seven I slowed down to the mid-9:00 range, especially on the run-ending hills. The only time I questioned whether I could finish what would be a personal best for distance was leading up the big final hill. When I got there I just dug in, took smaller steps and hoped it would soon be over.

In the end I covered 8.15 miles and when I looked at the run summary on the Garmin I saw that I'd expended exactly 1,000 calories over the course of my run. I'm pleased that I've broken the 8 mile single run barrier and I feel better than I thought I would after all that work. Some day I'll run 9 but for today, the record stands at 8.15.

Two good runs: one fast, one slow, both hot.

Yesterday's workout (Central Park): 3.25 miles at 8:52 per mile

Today's workout (street): 5.48 miles at 9:21 per mile

In terms of effort I'd say both today's and yesterday's runs were about even. It's hot today and it was hot in NYC yesterday when I trekked over to Central Park. I much prefer the cooler seasons for running but I also appreciate the way the trees and plants bloom in late spring and summer. The Park was filled with runners, cyclists and walkers when I arrived and I made my way over to the bike path on the lower loop to start my planned 3 mile run. My friend Steve had a conflict so he couldn't join me today so I decided to go it alone for a run that followed the lower and upper loops below the reservoir. I knew that the hardest part of the run would happen in the first half because a good part of that route is uphill.

Surprisingly, it took me about a mile to break a sweat but once I did I got REALLY hot. I cut across the Great Lawn and headed back down, hugging the shade and happy to know that a few downhills awaited me. I'd maintained a decent pace even with the uphill challenges and I passed a number of runners although I also got passed a couple of times near the end. By the time I returned to my starting point I was glad to finish, cool down and head back to the office. A meeting had spilled into my planned running window that caused my run+lunch timing to be very tight. I quickly changed, grabbed a fast bite and finished a minute before my 2:00 meeting. I was glad that I'd run an 8:52 pace or I might have ended up being late!

This morning I headed out for a neighborhood run with no planned route in mind. I intentionally ignored the Garmin because I didn't want to influence my pace in any way. Although it was hot and sunny I figured that I could a cover some good distance as long as I didn't push too hard. I did check my heart rate throughout the run to ensure I was keeping to around 80% of max. I traveled through my neighborhood roads and cut across to neighborhood #2 at the 2.5 mile mark. I chose some different streets that I hadn't run before, just for a change. I wound up covering 5.5 miles and finished feeling like I'd done a lot of work this morning. I need to work more on distance so I'm considering heading to Bethpage tomorrow to run the bike path where I can cover 8 to 10 miles out and back. Either that or a return to Stillwell to begin training for the next XTERRA race.