Today's workout (elliptical): 25 minutes
Despite all the snow shoveling from yesterday's storm I felt remarkably free of any aches or pains this morning. I decided to use the elliptical machine today instead of the treadmill and I'm happy that I did. The elliptical provides a decent workout and with impact to the knees and hips it's nice alternative to a run. Plus it's quiet and human powered so I can zone out and not fear that the machine will punish my lack of focus the way the treadmill might.
It's cold this morning and that will continue through tomorrow. I'm resigned to a treadmill workout in Friday and though I don't really like the experience I like the convenience of starting my run so quickly after I get up. Unlike outdoor running that requires lots of layers, reflective vest, headlamp, etc., I throw on shorts, shoes and a shirt and I'm running. I'm hoping to catch a break on the weekend that will allow me to safely run outdoors on Saturday. The cold dry air, snow covered lawns and early winter sunrise make for a satisfying experience. Can't wait to get back outdoors.
Thursday, January 13, 2011
Wednesday, January 12, 2011
2.75 tons of workout fun
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| It seems much heavier once you do the math |
I didn't do a formal workout today but worked hard to clear the snow from my driveway no less than three times. I decided to estimate the amount of snow I moved off the driveway and street, basing my calculation on the dimensions of my driveway, the height of the snow and the weight of water: 7.48 gallons per cubic foot. Compensating for the snow moved by my wife and factoring in the heavier density snow piled high at the end by the snowplows (three times!) I came up with the above number. As impressive as it sounds, most of my technique involves pushing rather than lifting snow and I barely work up a sweat even after 90 minutes. But work is work and we did work.
Speaking of work I ended up staying home and working out of my guest/exercise room/home office using all the tools available to the 2011 business person including laptop, iPad, iPhone, VPN, IM and Webex. It was a very productive day and I thought I might work in a treadmill run or an elliptical session but I found myself without the time to do it. The town did a good job of clearing the streets but they are still too snowy and icy for an early morning run on Thursday. I'm planning to use the elliptical in the morning unless I feel more like running. In that case it's back to the treadmill and hopefully no more shoveling.
Tuesday, January 11, 2011
Last outside run before the blizzard
Today's run (street): 2.6 miles
Snow is coming. We're not sure how much we'll get but estimates for my area are in the 8"-12" range. I like snow but I don't like the commuting problems that come along with major storms. My other issue is that snowstorms make the roads and trails impassible and that forces me to run indoors. On the bright side, I can look out the window and watch the snowy scene as I run on the treadmill.
Knowing that tomorrow's run will likely be indoors, I made sure I got outside this morning. At 3:50 AM the temperatures are usually at their lowest point of the day and I'm often tempted to overdress to prevent the initial shock of transitioning from 68 degrees in the house to 20 degrees outside. I got it right this morning and went out feeling cold, but comfortable, starting slower than normal but picking up the pace by the minute. Unlike Sunday I remembered to start the Garmin and had even adjusted the calibration on the foot pod before my run. After reaching what I was sure was a mile I glanced at the watch that only showed .91 miles and that surprised me. I later mapped my route on Gmaps to see that even after the calibration adjustment I had covered 5% more distance than the Garmin recorded. I was actually happy to see that because it meant my overall pace was in line with the way I felt while running.
Today's run actually felt very good. I had none of the leg heaviness or low energy response that plagued me on Saturday and at the beginning on my run on Sunday. I'm holding out hope that the snow will wait just long enough to let me get out for another run tomorrow morning. The chance of that happening is low but you never know.
Snow is coming. We're not sure how much we'll get but estimates for my area are in the 8"-12" range. I like snow but I don't like the commuting problems that come along with major storms. My other issue is that snowstorms make the roads and trails impassible and that forces me to run indoors. On the bright side, I can look out the window and watch the snowy scene as I run on the treadmill.
Knowing that tomorrow's run will likely be indoors, I made sure I got outside this morning. At 3:50 AM the temperatures are usually at their lowest point of the day and I'm often tempted to overdress to prevent the initial shock of transitioning from 68 degrees in the house to 20 degrees outside. I got it right this morning and went out feeling cold, but comfortable, starting slower than normal but picking up the pace by the minute. Unlike Sunday I remembered to start the Garmin and had even adjusted the calibration on the foot pod before my run. After reaching what I was sure was a mile I glanced at the watch that only showed .91 miles and that surprised me. I later mapped my route on Gmaps to see that even after the calibration adjustment I had covered 5% more distance than the Garmin recorded. I was actually happy to see that because it meant my overall pace was in line with the way I felt while running.
Today's run actually felt very good. I had none of the leg heaviness or low energy response that plagued me on Saturday and at the beginning on my run on Sunday. I'm holding out hope that the snow will wait just long enough to let me get out for another run tomorrow morning. The chance of that happening is low but you never know.
Monday, January 10, 2011
Running off the grid
Yesterday's run (street): 4.6 miles
It was a surprisingly busy weekend, especially on Sunday. I didn't have time to post but I was able to work in a morning run. After Saturday's unusually tough four miles I'd hoped Sunday's would be better. It's been cold since the turn of the year and yesterday morning the temperatures were in the mid 20's with wind chills making it feel like the teens. I've learned that until the temperature approaches 10 degrees that smart layering will hold off the cold long enough to to keep things tolerable until my body warms up from the run.
I thought yesterday's run would be a repeat of Saturday's. My legs felt a bit stiff over the first mile and I anticipated that things would go from bad to worse. With nothing to lose, I decided to pick up the pace to see if it would make a difference. That actually helped a lot and my stride began to feel more natural. I took a different route than normal so after running a while without hearing the chirp of my Garmin I looked at the watch to see that I'd never turned on the foot pod. I fortunately remembered my start time and paid attention to my finish time and after Gmapping the route I figured out my approximate pace. In the past I would have been upset to have run without capturing the metrics on the Garmin but once I realized I was untethered I actually felt very free during the run.
Neither run this weekend was very long but at least yesterday's turned out satisfying. With more snow on the way I'm thinking that I'll probably be constrained to the treadmill and elliptical this week.
It was a surprisingly busy weekend, especially on Sunday. I didn't have time to post but I was able to work in a morning run. After Saturday's unusually tough four miles I'd hoped Sunday's would be better. It's been cold since the turn of the year and yesterday morning the temperatures were in the mid 20's with wind chills making it feel like the teens. I've learned that until the temperature approaches 10 degrees that smart layering will hold off the cold long enough to to keep things tolerable until my body warms up from the run.
I thought yesterday's run would be a repeat of Saturday's. My legs felt a bit stiff over the first mile and I anticipated that things would go from bad to worse. With nothing to lose, I decided to pick up the pace to see if it would make a difference. That actually helped a lot and my stride began to feel more natural. I took a different route than normal so after running a while without hearing the chirp of my Garmin I looked at the watch to see that I'd never turned on the foot pod. I fortunately remembered my start time and paid attention to my finish time and after Gmapping the route I figured out my approximate pace. In the past I would have been upset to have run without capturing the metrics on the Garmin but once I realized I was untethered I actually felt very free during the run.
Neither run this weekend was very long but at least yesterday's turned out satisfying. With more snow on the way I'm thinking that I'll probably be constrained to the treadmill and elliptical this week.
Saturday, January 8, 2011
Tough going on snowy roads
Today's run (street): 4.1 miles
With all the attention that I've been giving to running a half marathon you'd think I'd been working hard to build up my base mileage. Between August and November I was doing a good job of mixing distance runs into my weekly training schedule and I credit that work to achieving consecutive PR's on my last two 10K's. I had a few high mileage weeks between Thanksgiving and early December but since my 10.2 mile run at Bethpage on 12/11 I've only done one run that exceeded 6 miles. I can blame that (somewhat) on feeling under the weather mid December after my flu shot and then dealing with actual weather obstacles (snow) between Christmas and New Year. The snow prevented easy access to higher distance locations like Bethpage and Stillwell on the weekends.
I went out this morning with the intention of covering 3-5 miles. After yesterdays snowfall the streets are fairly clear for cars but it's still somewhat icy for foot traffic. I figured I could run safely without a sidewalk escape path if I was extra vigilant and I had no issues with the local traffic today. It was 25 degrees outside when I started my run and I dressed appropriately. I took the first mile slow, partially because I didn't feel that energetic and partially due to the icy, snowy layer underfoot. I think that the constant but slight adjustments for balance tired me out quicker than I'd expected. I found a pace that I could sustain without too much trouble and after winding through a number of streets I reached my house after covering 4.1 miles.
It was one of the toughest 4 mile runs I can recall, far more taxing than some I've done at twice the distance. I hope the temperature rises above the freezing mark and melts the ice enough to make tomorrow's run a little more stable. Of course we're hearing about more snow tonight so I may end up working out indoors on Sunday. I'm really hoping that won't be the case.
With all the attention that I've been giving to running a half marathon you'd think I'd been working hard to build up my base mileage. Between August and November I was doing a good job of mixing distance runs into my weekly training schedule and I credit that work to achieving consecutive PR's on my last two 10K's. I had a few high mileage weeks between Thanksgiving and early December but since my 10.2 mile run at Bethpage on 12/11 I've only done one run that exceeded 6 miles. I can blame that (somewhat) on feeling under the weather mid December after my flu shot and then dealing with actual weather obstacles (snow) between Christmas and New Year. The snow prevented easy access to higher distance locations like Bethpage and Stillwell on the weekends.
I went out this morning with the intention of covering 3-5 miles. After yesterdays snowfall the streets are fairly clear for cars but it's still somewhat icy for foot traffic. I figured I could run safely without a sidewalk escape path if I was extra vigilant and I had no issues with the local traffic today. It was 25 degrees outside when I started my run and I dressed appropriately. I took the first mile slow, partially because I didn't feel that energetic and partially due to the icy, snowy layer underfoot. I think that the constant but slight adjustments for balance tired me out quicker than I'd expected. I found a pace that I could sustain without too much trouble and after winding through a number of streets I reached my house after covering 4.1 miles.
It was one of the toughest 4 mile runs I can recall, far more taxing than some I've done at twice the distance. I hope the temperature rises above the freezing mark and melts the ice enough to make tomorrow's run a little more stable. Of course we're hearing about more snow tonight so I may end up working out indoors on Sunday. I'm really hoping that won't be the case.
Friday, January 7, 2011
A snowy day and a Snowflake Race
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| Snowy dusting of the holiday display outside my window |
Last year I got off to a late start for racing but still managed to get in eight races between March and November. Since I'm (thankfully) not forced into a running moratorium like last year, I'm targeting my first race of 2011 for February. It's a 4 mile run in Long Beach, the same location where I ran the 10K Turkey Trot in November. This event, dubbed the "Snowflake Race", is shorter than that but, like the 10K, part of the race is along the boardwalk. My friend and running partner Steve is also signed up. It's his first race and I have the feeling he'll be going all out. I've only run one prior 4 mile race, the 2009 Marcie Mazzola Memorial (now a 5K), so I will have a chance for a new PR. Maybe I'll use Steve as a chase rabbit.
This morning I used the treadmill again although the streets are still clear. There were some reports that today's snow would start early so last night I decided to prepare for an indoor workout. There's never much to tell about running on the treadmill. I've already complained about my dislike for the machine (nothing personal Sole F63, I abhor all treadmills) and today was no different. The positives are that I get a great workout because it's just so hard for me to run this way and it's also a good way of practicing patience.
Unlike road or trail running, treadmills provide no visual acknowledgement of progress except for the little track diagram on the display. I've got fairly good at switching my mind to a zen/alpha state that helps me get through the bulk of these runs. Of course I still need to watch my step because a treadmill can be dangerous to those who fail to pay attention. For me, the best part of a road run is usually experienced during the run itself but the best part of a treadmill run is when I finish.
Thursday, January 6, 2011
Half marathon: get with the program already
I've been reading an article in the January issue of Runner's World that focuses on the Hansons-Brooks Distance Project. This project is actually an Olympic training program created by two brothers who have partnered with Brooks running to help train runners of all types. Or as they say "Elites to mid-packers." Being a solid mid-pack finisher in most of my races I was naturally intrigued. I'm not particularly interested in most training programs and methods because they are so structured. One reason that I like running is the freedom that it provides. I like that I can make "in the moment" decisions about how I'm going to approach a run: fast, slow, long, short, with hills, trails, etc.
The reason I might consider following a structured program relates to my goal of running a half marathon this year. I've managed to self-train adequately for races up to 10K but I think I may need some further guidance when taking on over double that distance. My friend FS followed Hal Higdon's marathon training program and was pleased with the results. Higdon also has a half marathon program so I will consider that as well. What struck me about the Hansons-Brooks method was the focus on quality miles rather than pure volume. They are also strong advocates of training in groups. Since I am so constrained in terms of time for training I need to find a way to be ready on race day after having, at best, 25 mile weeks. I'm still not sure that I have the desire (and discipline) to follow a formal program. Perhaps a hybrid approach will work. Of course I still need to find a half marathon to run before I start any structured training.
Wednesday, January 5, 2011
The right decision was to run
Today's run (street): 2.5 miles
The great debate raged on this morning as I poured my coffee before heading back upstairs to change for my run. I've had trouble with my sleeping patterns this week and woke up feeling too tired to run today. But feeling tired is only one factor in my decision to take an ad hoc rest day. At 3:50 I was undecided and at 3:55 I was sure that the benefits of resting another 45 minutes were greater than the benefits of a marginal run. By 3:58 I'd decided that a run was the better choice and quickly dressed before the devil on my other shoulder talked me out of it.
As a compromise to the way I felt I began at a deliberate pace and picked it up after about a mile. It was cold this morning and even though I wore two substantial layers I still felt a chill in my upper body. My faster second half of the run helped to warm me and by the end I was sweating. My splits were almost a minute apart with my second 1.25 mile paced around 9:10. I was glad that reason (and guilt) drove me outside for today's run. I am definitely in need of better sleep but I'm feeling fine two hours later so no harm done this morning.
The great debate raged on this morning as I poured my coffee before heading back upstairs to change for my run. I've had trouble with my sleeping patterns this week and woke up feeling too tired to run today. But feeling tired is only one factor in my decision to take an ad hoc rest day. At 3:50 I was undecided and at 3:55 I was sure that the benefits of resting another 45 minutes were greater than the benefits of a marginal run. By 3:58 I'd decided that a run was the better choice and quickly dressed before the devil on my other shoulder talked me out of it.
As a compromise to the way I felt I began at a deliberate pace and picked it up after about a mile. It was cold this morning and even though I wore two substantial layers I still felt a chill in my upper body. My faster second half of the run helped to warm me and by the end I was sweating. My splits were almost a minute apart with my second 1.25 mile paced around 9:10. I was glad that reason (and guilt) drove me outside for today's run. I am definitely in need of better sleep but I'm feeling fine two hours later so no harm done this morning.
Tuesday, January 4, 2011
Saving time via the treadmill
Today's run (treadmill): 2.41 miles
I have a tight schedule this morning so I decided to run on the treadmill to save some prep time. Instead of putting on multiple layers, a headlamp, reflective vest, hat and other items I geared up with just a shirt, shorts and shoes. I've been a little tired since coming back to work this week and I think it's mainly due to rising again before 4:00 AM. This has been hard after "sleeping in" until 5:30 while I was on vacation. I needed to get finished with my run before 4:30 AM today so I got up to speed quickly on the F63 and kept a moderate pace that felt challengingly brisk.
Treadmill workouts are far different than outdoor runs for me. Treadmill runs are endured while outside runs are enjoyed. I usually spend my first four or five minutes on the treadmill telling myself "I can't do this" before I settle into the grim task of completing my planned time. It was hot and I was sweating but miraculously the timer passed 20 minutes and a ran a few more before finishing on schedule. If nothing else, today's treadmill run will make me appreciate tomorrow morning's street run all the more.
I have a tight schedule this morning so I decided to run on the treadmill to save some prep time. Instead of putting on multiple layers, a headlamp, reflective vest, hat and other items I geared up with just a shirt, shorts and shoes. I've been a little tired since coming back to work this week and I think it's mainly due to rising again before 4:00 AM. This has been hard after "sleeping in" until 5:30 while I was on vacation. I needed to get finished with my run before 4:30 AM today so I got up to speed quickly on the F63 and kept a moderate pace that felt challengingly brisk.
Treadmill workouts are far different than outdoor runs for me. Treadmill runs are endured while outside runs are enjoyed. I usually spend my first four or five minutes on the treadmill telling myself "I can't do this" before I settle into the grim task of completing my planned time. It was hot and I was sweating but miraculously the timer passed 20 minutes and a ran a few more before finishing on schedule. If nothing else, today's treadmill run will make me appreciate tomorrow morning's street run all the more.
Monday, January 3, 2011
2010 goals scored
It's time to start thinking about the year ahead in terms of running goals. A quick review of my 2010 goals shows that I hit most but not all. Here's my take in terms of percentage achieved:
1. Fully transition to mid/front foot running style.
Score: 85% - Mostly successful but not complete. I do much better when I run in the Kinvaras
2. Raise at least $200 for charitable causes by donating $5 per race mile.
Score: 100% - Running donations were close to $300
3. PR in a race - preferably in a longer distance than 5K.
Score: 100% - Two 10K PR's in consecutive weeks!
4. Run trails at three or more NY state parks that I have yet to visit.
Score: 66% - Muttontown Preserve and Eisenhower Park. This should have been an easy one but I never got around to running at Caleb Smith as planned.
5. Run a continuous 10 mile route under 9:30/mile.
Score: 75% - Exceeded the distance (10.2 miles) but not the pace.
6. Participate in at least 5 races.
Score: 100% - Ran eight (7 competitively).
7. Finish the year as excited about running as I am right now.
Score: 100% - If anything I'm more engaged than when this goal was set.
I'll be posting 2011 goals soon!
1. Fully transition to mid/front foot running style.
Score: 85% - Mostly successful but not complete. I do much better when I run in the Kinvaras
2. Raise at least $200 for charitable causes by donating $5 per race mile.
Score: 100% - Running donations were close to $300
3. PR in a race - preferably in a longer distance than 5K.
Score: 100% - Two 10K PR's in consecutive weeks!
4. Run trails at three or more NY state parks that I have yet to visit.
Score: 66% - Muttontown Preserve and Eisenhower Park. This should have been an easy one but I never got around to running at Caleb Smith as planned.
5. Run a continuous 10 mile route under 9:30/mile.
Score: 75% - Exceeded the distance (10.2 miles) but not the pace.
6. Participate in at least 5 races.
Score: 100% - Ran eight (7 competitively).
7. Finish the year as excited about running as I am right now.
Score: 100% - If anything I'm more engaged than when this goal was set.
I'll be posting 2011 goals soon!
Sunday, January 2, 2011
Foggy puppet-footed New Year's run
Today's run (street): 5.6 miles
Perhaps I should explain the title to this post. After taking Saturday (New Year's Day) to rest, I thought I'd make my 2011 debut at Stillwell Woods. In the past I've run Stillwell after a snowstorm and discovered that much of it was runnable as long as I wore the right shoes. I planned to wear my Helly Hansons that make short work of rough surfaces and packed snow. I got up early and waited for the sun to rise before heading out. When it became light enough to see the streets I noticed a heavy fog enveloping my neighborhood. The surreal view of the roads, combined with mid-40 degree temperatures, made me change my mind about Stillwell. I decided instead to run on the local roads.
That explains the foggy in the title. The puppet footed running relates to the mid-foot style of landing that I've followed as much as possible when I run. I still have trouble consistently landing either mid or front footed and I need to think about ways to make my feet fall forward more naturally. A technique that I've adopted is what I think of as "puppet feet." Just like the way the feet of a marionette seem to drop when the figure is "walking", I think about bringing up my knees and let my feet fall. I'll usually land mid-foot and I can do this at a fairly brisk cadence (85-88 SPM). This technique also works well for me on inclines and small hills.
I ended up running a very pleasant 5.6 miles, enjoying a different view of my neighborhood and feeling good about my first run of the new year. Tomorrow I'll return to the office and the work week routine: 4:00 AM runs, the commuter train, schedules, meetings and earlier bedtimes. My kids return to school from holiday break on Monday as well so we're dedicating the rest of today to doing some fun stuff. The first run in the new year is completed and I enjoyed it completely. Happy running to everyone in 2011!
Saturday, January 1, 2011
Happy 2011!
Happy New Year! For no particular reason I chose not to run today. I was caught up in New Year's activities this morning that carried into the afternoon. By the time I was ready to run I'd decided to forgo my workout. I'll defer my first run of 2011 to tomorrow morning.
Ideally the paths at Stillwell will be runnable on Sunday. I've been happy for the opportunity to run outside this week a couple of times but the snow has limited me to my main neighborhood. It's wonderful to have local streets that are safe for running but following the same course does get tedious. I wish there were web cams at Stillwell and Bethpage (and Belmont Lake for that matter) that showed conditions in real time. That would save me a trip if the snow is still too deep for running. I'll probably head to Stillwell first, because it's closest, and check that out. If things don't look good I'll probably return home and have my first run of the year around the neighborhood. Either way it will be a celebration of running in good health in January. I'll never take that for granted again.
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