More things that glow at 4:00 AM

Artist's rendering

Today's run (street): 2.4 miles at 9:14 per mile

I was hoping for some relief from the heat after yesterday and the weekend but I wasn't prepared for the blast of cold air that I felt when I stepped outside this morning. I'm not complaining -- it was fantastic. The change in weather inspired me to take a different route than usual. For the first half of my run I chose some different roads and also followed streets in the opposite direction than I usually run them. That small change makes a big difference in terms of novelty. I fixed my headlamp problem so that was one less issue to address today and I felt more energized in my run than any other in recent memory. Unless you count my last race.

I encountered three cats and two rabbits along the way, but with the temperature at 63 degrees the fireflies weren't glowing this morning. I did see a strange sight along one street though. A house that was under construction had one of those large storage containers parked in the driveway. All four corners of the container had segmented lights running top to bottom that emitted an eerie glow. It looked like a spaceship sitting there among the houses. About halfway through my run I glanced at the Garmin and saw that I was tracking at about a 9:30 pace and I knew I could do better than that. I picked up my speed and ended up gaining back enough time to push my overall pace to 9:14 which is (according to Daily Mile) the fifth fastest run that I've done over the last four weeks. I'm not sure what that means except that I haven't run below 9:20 too often in recent days. If tomorrow is equally comfortable I'll look forward to pushing even harder. There's a long weekend coming up and I'm hoping to accumulate some good mileage during my days off.

Who needs a headlamp when you have fireflies?

Today's run (street): 2.42 miles at 9:23 per mile

One benefit of high humidity

There's no relief from the heat and humidity this week, even at 4:00 AM. On occasion I'll catch a break when a slight wind pushes the mist from a lawn sprinkler towards the road. This is akin to walking along the streets of NYC on a hot day and feeling the cold blast of conditioned air from an open door. Most of the time it's just hot and humid and you appreciate that there's no sun to add to the misery. Running and discomfort go together like politics and blame so runners suffer through the tough parts and enjoy the good. Or as Haruki Murakami says about running: "Pain is inevitable; suffering is optional."


Despite the weather, I was pleased with how I ran this morning. I still cannot understand how running the same way on different days yields such different results. I definitely did not slack off during my workout this morning and I consciously focused on my cadence. I may have moved the needle a little in terms of overall pace but not by much. At one point in the run I was traveling down a dimly lit street and noticed something shining back at me. I first thought it was a cat or small animal whose eyes reflected light from my Petzl headlamp. I then discovered that my lamp was off so it couldn't be that. I've been having trouble with the unit switching itself off for no apparent reason and I'm wondering if a replacement is needed. The light wasn't a reflection after all, it turned out to be fireflies. I soon saw a bunch more and also noticed the air was fragrant with the smells of honeysuckle and dogwoods. I forgot the heat and the discomfort for a few minutes and focused only on the scene before me.  Soon I was back to the job at hand, finishing my run and starting my work day. It would have been nice to experience cooler conditions this morning but overall it was darn good run.

The key to keeping my cool

Brooks Rev-T

It was already 83 degrees at 5:00 AM this morning and I was glad that I usually rest on Mondays. On my way to the train I saw some runners out for their workouts and was surprised to see one guy in sweats and a woman running in a long sleeve tech top. It often puzzles me the way some people dress for their runs. I often see people running with what look like cotton sweatshirts even when the temperature is above 70 degrees. These people either don't sweat much or they think that wearing heavy layers will generate more heat and burn more calories. My preference is to wear as little as I can, even if it's very cold when I start. On 25 degree days I warm up sufficiently within ten minutes with only a long sleeved jersey, compression pants and a hat. Once temperatures get closer to 40 I switch to short sleeves and generally wear compression shorts. Any temperatures warmer than that will move me to regular running shorts.

I've come to appreciate the differences in wicking efficiency between the shirts I own. The Champion C9 shirts do a credible job but the quality isn't great and a few are starting to fray at the seams. I bought a Zoot shirt that should be great. It's constructed of ultralight material with fine mesh in areas that need extra ventilation. This shirt does a good job but, perhaps due to its lack of material mass, it gets overwhelmed fairly quickly. I also have an ATAYNE shirt that's made from 100% recycled material. It's great for spring and fall but a bit too heavy for humid summer days. I've had less success with shirts that have a tight weave and satin-like texture (e.g., Old Navy REC shirts and cheap tech tee's from races) than with shirts with more open weaves and a little more material. My three best shirts, by far, are my Nike (Sphere), Adidas ClimaCool 365 and Brooks Rev-T. These shirts meet my needs very well in almost any weather. I've learned that the cooler I run, the better I perform. That's why you won't see me in a sweatshirt, even when the mercury hits 20 degrees.

Summer running will take some patience (and better conditioning)

Today's run (street) 3.82 miles at 9:43

Shady activities

It's been a fun weekend with our guests. The weather has been hot and sunny and the kids have owned the pool. I even accomplished a chore; assembling one of those new offset swing umbrellas that can tilt and move laterally. That created a perfect place for the grownups to sit poolside while we watched the kids in perpetual motion in the water. Yesterday was a hot and humid five miles and this morning it was even more humid. I got out before 7:00 AM but it was already uncomfortable. I was glad to be wearing my Adidas AdiStar running shirt that does an excellent job of managing moisture. Eventually the shirt reached 100% saturation but I was fairly comfortable throughout the run. I wore my Brooks because I wanted maximum comfort on what I knew would be a difficult run.

I did a mile loop near my house and then headed to neighborhood #3 for a change of scenery. By the time I reached my second mile I was hot and tired and focused only on finishing my planned route. Although my leg turnover felt fast my Garmin told me otherwise and I knew I would need to work to keep my overall pace within the 9:00 range. I returned to my neighborhood for the final mile and a half and, like yesterday, finished hot, panting and soaked. I've run every day since last Monday and I'll rest tomorrow after covering about 20 for the week. We were discussing the runner's high this weekend and one of our guests mentioned that he's never finished a run and then felt a rush of euphoria. I usually feel good when I finish and, depending on the run, I can carry that feeling throughout the day. The last two days have only brought relief that the runs were over. I keep telling myself that it's good practice for hot conditions and high elevations in Colorado Springs. That said, I'm still looking forward to Tuesday morning when I get out there again.

5 humid miles

Today's run (street): 5.2 miles at 9:31

I intended to get out before 7:00 AM because I knew the heat would be intense by mid morning. It took longer to get out than I planned and I hit the road at 7:18 under sunny skies. It took me about a half mile before I started feeling the humidity but, bam, there it was. I decided to give myself a gift and followed the road along Jericho Turnpike that runs downhill for about a quarter mile before leveling off. At the next crossing I headed south along South Oyster Bay Road where the sidewalk runs the gamut between level concrete to broken up cement with overgrown grass. I continued across the LIE overpass and entered neighborhood #2 from the west side. By this time I was feeling the effort but I knew I wanted to get a couple of more miles in. After a run around the western loop I headed east and extended my normal route by hitting a few extra streets.

I ended up covering about 5 miles with the last mile proving a major challenge. I often think, at the end of a run, how much farther I could have run. Sometimes the answer is "a few miles more" but today the answer was "not one foot more." The humidity was overwhelming and an extended run was not in the cards. Tomorrow I'll aim for an earlier start to avoid the heat and the storms that are predicted for Sunday. Our guests will probably leave by midday tomorrow so I'll want finish up in time to spend most of the morning with them. I wouldn't mind a cooler experience tomorrow but I'd settle for a lower dew point.

Another good Kinvara run

Today's run (street): 2.5 miles at 9:11 per mile

We have friends arriving later today who will stay with us over the weekend. I think we're due for some decent weather today but I decided to forgo my usual Friday city run in favor of an early morning run. I checked weather.com last night and with sun and temperatures in the 80's by mid day, it made more sense to go out in the dark when it was still relatively cool. I've worn the Saucony Kinvaras the last four times I've run this week and I do like the feel of the shoe. I know many people who are highly sensitive to the nuances of every shoe they wear but for me the threshold for satisfaction is low. The shoe either feels good or it doesn't. The Kinvaras feel good and I believe they are helping me strengthen my legs by forcing more of a mid-foot striking style. The people at Jackrabbit showed me that I tend to come off the heel (albeit quickly) when I run which contributes to my pronation. I don't know if a neutral shoe like the Kinvara heads off pronation by guiding the foot towards the front. I haven't suffered any problems running in this neutral shoe so that may be the case.

My run today felt faster than yesterday's but it was actually a little slower. I think going out at 6:15 AM gave me an advantage yesterday. I simply run slower at 4:00 AM. That's okay though, this morning's run felt energizing and good. I'm not sure of my run schedule for the weekend. My guests are not runners so I'll probably go out early tomorrow, before everyone else is up, and be done in time for breakfast. I have no real goals for the weekend but I need to think somewhat about my conditioning. We're heading to Colorado in a few weeks on vacation and with elevations of a mile or more I'll want to be as prepared as I can.

Unexpectedly positive run

Today's run (street): 2.64 miles at 9:09 per mile

I was ambivalent about going for a run today. Tuesday and Wednesday's runs were tough and I questioned whether I was pushing myself too hard. The last two times I went out it seemed like I just couldn't get myself out of second gear and I wasn't looking to repeat that experience today. With the temperatures approaching 80 degrees by 6:00 AM and the dew point rising, I considered cranking the AC and jumping on the elliptical. I decided to run but to keep my pace moderately slow. I targeted a top end range on my HRM and I used that as a guide for my level of exertion. Wearing my Kinvaras I took off at a comfortable pace and I was surprised to find the effort was less than anticipated.

Although I had a little more time than usual this morning (I took the day off for my son's graduation) I wasn't planning to go out for more than 25 minutes. The tightness of my upper hamstring was hardly noticeable and, unlike yesterday's run, I had no pain in my right knee. After about five minutes I knew that it would be a good run regardless of my overall pace. Mile one seemed to come when I expected it and I hoped that last night's calibration had finally restored the Garmin's accuracy. I didn't feel like I was moving along very quickly but I refused to look at my watch because I didn't want to feel pressure to speed up. The second mile came faster that I expected it and I was farther from my house than I thought I'd be when I hit that mark. I finished the run with 2.64 miles recorded and thought that the Garmin was way off. My heart rate never climbed to a level of high exertion so I expected my true distance was far less than indicated. When I got inside I Gmapped my route and it came to 2.64 miles so not only is the Garmin accurate but I hit 9:09 on a brutally hot morning.

It was a great feeling knowing I was back running closer to 9 minutes per mile. My son's graduation followed and was also great. He was a host for the day so I got to see him up on the podium a number of times introducing speakers and talking about the school year. A great day with a great start. In terms of my runs, I'll see what tomorrow brings.

Do, or do not. There is no try

Today's run (street): 2.2 miles at 10:05!

Much to learn, you have

It stormed last night and I was concerned that it would still be raining at 4:00 when I was due to start my run. My plan B was to do an elliptical workout rather than a treadmill run. The skies were clear when I went out and the temperatures, while not exactly cool, were still tolerable. Like yesterday, I experienced some flexibility issues and even felt pain in my right upper hamstring and right knee. After about ten minutes the pain had mostly subsided but I still felt like my gait was restricted. I made a few halfhearted attempts to introduce some speed but I just couldn't get things going. As my son often says (quoting Yoda) "Do, or don't do, there is no try." True enough, I probably should have ended today's run early after such a bad start.

I ended up running a relatively short 22 minutes because I'd started a bit late and wanted my 15 minute post-run coffee/recovery time before I officially began my day. My son has elementary school graduation tomorrow so I'm taking Thursday off. That will give me more time to run in the morning. I think some dynamic stretching may help my performance tomorrow and I'll try to sleep past 5:00 AM for the additional rest I surely need. Tomorrow I will do. Trying doesn't seem to help.

Hard to be fast when you're lazy

Today's run (street): 2.5 miles at 9:35 per mile

Things felt a little off today as I began my run. I had no complaints about the weather and I didn't feel particularly tired. I just didn't feel in rhythm with the process, either physically or mentally. Although this was my first run after a rest day my legs felt inflexible and heavy. It was almost as if  I was wearing ankle weights. The other analogy that fits is the feeling of being tethered to a weight that inhibited my speed. I tried to up my pace a couple of times but overall I defaulted to the rate I could sustain. Fortunately I've had enough experience running by now to know that unsatisfying runs sometimes happen and that bad runs are often followed by good runs. I'm hoping that will be the case tomorrow.

After a few weeks of very good performance that followed my receipt of two pair of lightweight Sauconys I have definitely moved back to averaging mid-9 minute paces. I want to break nine minutes consistently so I have to decide how serious I'm willing to get to add some performance training to my routine. Although I'm dedicated to my schedule I'm actually a lazy runner. It's rare that I push my speed during my training runs. It works for me because I almost always enjoy myself when I run but I also get frustrated with my lack of progress on speed. I read an article on Active.com this morning about using track work to gain speed that can be applied to distance running. I need to decide how serious I am about making a focused effort to improve. The only practical time to do that is on the weekend and I'm reluctant to give up a slot I reserve for longer runs. Perhaps I can do 20-30 minutes of running and then switch to speed work as the article suggests. Sounds worth a try.

Adventurous running can also be local

Today's workout: Rest day

The first day of summer has brought a welcome reduction in humidity. I looked at the early morning runners that I passed on my way to the train and regretted that I wasn't one of them. I could have run this morning but I need to make sure I consistently take at least one day off to rest each week. I don't go out for long weekday runs and could probably get away with running seven days a week, but I believe that a marginal rest day is more valuable than a marginal run day.

Yesterday's run on the trails was a nice way to cap off three days of 4+ mile runs. Trail running has become my preferred style and I always consider those runs special. I love the constantly changing terrain, elevations, scenery and the mystery of the experience. I'm often accompanied by animals in the woods, I can hear them rustling as I run by and I never know what I'll encounter around the next bend. Unless I stick to a familiar route I can count on getting lost. That's fun for me because I know I'll eventually find my way back. The biggest challenges I face are fast moving mountain bikers and steeply carved pathways that are almost as hard to descend as they are to climb. The hidden danger is roots along the trail that can bring you down hard, often before you know you've tripped. I had a near stumble yesterday and the adrenalin rush provided sufficient energy to scale a sudden steep embankment. Stillwell is only five minutes away from home but it always provides some great adventure.

Father's Day run at Stillwell

Today's run (Stillwell Woods Preserve): 4.4 miles at 10:06 per mile

Happy Father's Day to friends and readers (plus my dad and brother). This weekend has actually been 2.5 days because I worked from home on Friday and switched over to leisure time at noon. It's been a l-o-n-g weekend and I've enjoyed every minute so far. I started the day early with a run at Stillwell Woods Preserve. It was a little after 7:00 AM by the time I made my way into the woods and I entered on the northwest side and followed the path whichever way it led. I've run in these woods dozens of times and I thought I'd figured out the trails but I was experiencing today's run almost as if it was the first time I'd run there. After breaking past the "Interpretive Trails" section I found myself on a singletrack path that took me almost two miles before I reached a cross roads and had to choose a new direction. The choice I made led me through some tough terrain, lots of ups and downs with a mix of dirt, scree, sand and rock. I was very glad to have the tree cover that kept the temperature at a tolerable level. Still, the humidity had me sweating so badly that my running shorts and shirt were completely soaked through by the end.

There was a lot of activity in the woods this morning. I saw a hare and some rabbits, chipmunks, and lots of birds. There were a few dogs with their owners and a fair number of mountain bikers, most of whom were gracious and polite. Not all, but most. I'll admit that after the third steep approach around mile three I needed to stop for a minute to restore my energy level and check my compass. That action prompted a course correction and soon I was on my way through familiar territory and I found my way to the trail head after covering a total of 4.4 miles. The rest of the day has been equally fun and we spent late afternoon in and by the pool until sun showers chased us indoors. It was a good week for running despite some work responsibilities that prevented me from going out on Wednesday morning. I exceeded 20 miles for the week and although I'm not running very fast these days I'm pleased with the way I've felt on the roads and trail. I'm looking forward to cooler running at 4:00 AM during the week. Summer is here tomorrow and I'm ready for whatever it throws at me.

Energy drinks. Really?

 Today's run (street): 5.5 miles at 9:30 per mile

We're celebrating my daughter's 12th birthday today. Among other activities we made a visit to the local bowling lanes this morning. I'm not a fan of bowling, and no offense to those who are, but I have trouble viewing it as a sport. That's why I was so amused when we took a break so the kids could play some arcade games and saw this display of energy drinks in the vending machine.

An impressive display of energy drinks

Do you really need a 16 ounce can of Amp or RockStar to get you through the rigor of rolling a ball down a lane twenty times? Maybe so. My daughter and son wanted to bowl and I was expected to participate so I did my best. My wife is a good athlete and has no problems with the game but I have little skill with it. I quickly noticed that each time you take a turn the scoreboard displays the speed of the ball, presumably when it hits the pins. Now the game was interesting for me. We bowled two games and though I barely broke 100 each game I managed to improve my average speed from about 16 MPH to close to 20. I never did reach 20 but I came close - 19.86 MPH was my best of the day. With that, a good time was had by all.

Next time I break 20!

 Earlier today I went out for my first weekend run. I didn't have a great night's sleep and started with less energy than I normally have at 7:00 AM. I had no allusions of speed but I wanted to get some mileage in. I hadn't run more than four miles since last week's race so I figured today would be a day to do that. It was cool when I went out and I watched my heart rate to maintain a pace that kept me about 70% of max. No heroics for me, especially since the humidity was about to climb. I made my way over to neighborhood #2 where I did most of this morning's run. By 7:30 there were lots of people out, preparing for the day's activities, washing cars, walking dogs and running. I followed a different direction just for the change of scenery although it really just amounted to looking at different cars and houses. By the time I re-entered my neighborhood I had about 4 miles done and my heart rate had risen to over 80% of max. I covered another 1.5 miles before finishing with a total of five and a half. I then made a beeline to the pool for a cool-off dip. Perfect.

I'm not sure how much I'll run tomorrow. I'm thinking that a visit to Stillwell may be a nice change from the road and I'll see how I feel when I get up. In the meantime I'll enjoy the activities still to come as we continue the celebration of our daughter's birthday.