Sunday, June 12, 2011

Good long run on cloudy Sunday morning

Today's run (Bethpage State Park): 6.6 miles

Yesterday's experience landing on a sharp rock made me concerned that I would end up with a real injury. My foot felt tender after that run so I iced it for about an hour before we all headed out. I wore an old pair of Brooks Adrenalins in hopes that the cushioning would protect the bruise as I moved around. I didn't give it much thought after that and I went to bed hoping my foot would be back to normal by morning.

I woke up at 4:00 AM to the sound of driving rain and wondered if my morning run would be a washout. I returned to bed and when I woke up at 5:30 I saw that the rain had moved out. I watched the local weather report to be sure that was the case and headed off to Bethpage State Park for a run. My plan was to go out for about 5K and come back for a total of 6+ miles. My foot felt okay and I hoped that would continue once I hit the bike trail.

It actually felt chilly when I stepped out of the car and I did some dynamic stretches while the Garmin 210 acquired its signal. As soon as the satellites locked in I took off, attacking the first hill that begins right after the start. Soon I was bounding down the long hill, maintaining a mid-8:00 pace. I knew I was running harder than planned because my breathing was labored and I slowed down until I felt more comfortable.

As I've mentioned before, the Bethpage bike path feels like it's a predominantly uphill route no matter which direction you run it. My foot felt fine and the Hattori's were doing their job. I watched my form and felt energized on the hills. With cloudy skies and the early hour there weren't a lot of runners on the trail.  Every few minutes I'd encounter clumps of people either walking or running together and an occasional cyclist.

I concentrated on the way I was running (arm position, posture, strike) and decided to block out the final hill from my thoughts. I'd deal with it when it came along, no sense wasting effort dreading the inevitable. By the time I reached that hilly stretch I was feeling a little tired but I put in some additional effort and did my best to surge on the steepest part of the hill. I'm not sure if it made a difference but I am definitely becoming less intimidated by that final challenge.

It's been a good week of running despite taking two rest days and I credit the Hattori's which have noticeably improved the experience. I'm pleased with my form and I'm hoping that it will translate into better efficiency (and therefore speed). Even if that's not the case, I feel like I'm running better right now than ever before.

Saturday, June 11, 2011

The NHP 8K course measures up

Today's run (street): 5.5 miles

I heard from Greg, one of the organizers of the New Hyde Park 8K, about the distance of that race. In my June 5th post I'd questioned the accuracy of the course, saying that it seemed longer than 4.97 miles (8K). Greg pointed out that "The course is measured along what runners call the "Tangent". That means it is measured along the straightest line possible." So the course really is 4.97 miles but "No runner can run the exact distance the way the course is measured. Everyone running a race will run a little extra distance." Makes perfect sense to me.

This morning I got out early, after it had rained, and did a local neighborhood run. I originally planned to run at Bethpage but the weather reports indicated the possibility of another rainstorm and I figured that I'd be better off staying closer to home.

Today's route
There was a lot of humidity in the air and I took it easy, covering the first mile in the mid-9:00 range.  About a half mile later I had redirected south into neighborhood #2, where I hadn't run in some time. I saw a woman running about 100 feet ahead of me into that neighborhood and thought that I could use her as a pace target but she went right where I planned to go left. After wrapping around the neighborhood I made my way to a long straight patch where I landed on a large piece of gravel.

Ouch! I ignored the pain but it caused quite a bruise on the lateral plantar opposite my arch. I continued my run for a while and even covered some sections I hadn't ever run. After returning home and icing it, my foot still hurts quite a bit. I'm hoping this is only a temporary thing. As much as I love the Hattori's (and I surely do), I can't forget that minimal also means minimal protection.

Friday, June 10, 2011

Opportunity lost

Damn you gorgeous weather!
It's a beautiful day outside, the sun is shining, it's 75°F and the dew point is dropping. I was on the fence about a morning workout last night and didn't prepare my gear for my usual 4:00 AM run. I'm doing half days on Fridays when I can and today is one of those days. My wife suggested this morning that I quickly pack my gear so I could do a run in Central Park before coming home. Unfortunately, I was pressed for time and didn't do that.

I'm feeling guilty for not taking advantage of today's surprisingly nice conditions. I suppose I can run when I get home, but by mid afternoon I fear it will be uncomfortably hot. It wouldn't be the worst thing to skip a day out of sequence and get some additional rest. Especially if I'm doing a long run tomorrow. Still, I can't help thinking what a great run I would have had in the city today.

Thursday, June 9, 2011

Guilty pleasure

Elliptical, Bikram style
Today's workout (elliptical): 25 minutes

It was hot and humid when I got up this morning and I seriously considered skipping my workout. I didn't take my normal two day's rest following last weekend's race and I've been feeling tired this week. But by the time I took my coffee upstairs I'd already decided to go ahead with my planned elliptical session.  Once again, guilt, the world's best motivator, saved me from a day's worth of regret.

In deference to the oppressive heat I selected a more moderate level of resistance on the elliptical machine. I figured that in place of high wattage I would work on cadence. Even though it was hot, I was able to exceed my typical "distance" by 4% without feeling like I'd pushed too hard. I felt great by the end and was glad that I did this workout instead of taking the easy --  if justifiable -- alternative. No regrets today.

Wednesday, June 8, 2011

The shoes are minimal but the benefits are not

Today's run (street) 2.65 miles

Today is supposed to get very hot with temperatures in NYC reaching 95°F. It was far cooler at 4:00 this morning and I took a different route than normal just to break things up. I was also able to take advantage of a slightly earlier start than usual. Today's run felt much like yesterday's although I didn't push as hard as Tuesday and ended up running about 18 seconds/mile slower. But I covered more ground than my usual early morning distance and, once again, felt that the Hattori's provided me with a much more efficient stride.

The biggest difference between these shoes and almost every other shoe I've run is the way they feel on hills. Credit goes to the mid-foot strike and the lightness of the shoe. It's almost like downshifting for extra power and torque. While I don't look forward to hills, I'm not looking to avoid them. At one point I thought the Kinvara was the best shoe I would ever experience but the Hattori's seem to have an even more positive affect on my running style.

Tuesday, June 7, 2011

Surprise encounter at 4:00 AM

Today's run (street): 2.5 miles

I've probably done close to 250 runs at 4:00 AM. Through that time I've seen a handful of walkers or people leaving their houses. A couple of years ago I was spooked to see what seemed to be a race walker pass me like an apparition one morning. There was no acknowledgement of any kind from this person who slipped by less than two feet away from me.

This morning I had my second close encounter and it was a different experience. I was running well and had just reached the halfway point of my route when I noticed movement about 200 feet ahead of me. It was very dark and this person was out of headlamp range, but I thought it might be someone walking in the opposite direction. Suddenly, as I rounded a bend, I saw it was another runner, heading my way. A young guy, teens or 20's, no reflective wear or headlamp. Not even a shirt. We got within ten feet of each other before he reacted with a startled sideways jump and a gasp.

He quickly realized that I was just another runner on the road and I yelled a friendly "Good Morning!" and he responded in kind. He must have been in the zone not to notice me until we practically met but I understand that as well. 4:00 AM running can be a little hypnotising until you get used to it. I'm hoping that my shirtless friend learned a lesson today about staying alert. Perhaps the next time I see him he'll have his own headlamp and reflective vest.

Monday, June 6, 2011

No regrets

Yesterday afternoon's workout (cycling): 4 miles

When I look back on a race I often think about the things I wish I'd done differently. Sometimes I lament the way I'd paced my run and other times I'll regret that I didn't do enough focused training. I can usually identify at least one problem that I wished I'd corrected prior to race day. But, for yesterday's 8K, I can happily say that I wouldn't have changed a thing.

The important point I took from this race is the knowledge that I'm capable of running a mid-8:00 pace for five miles. Even at the finish I felt strong. I had been concerned that I was losing some of my edge because my average training pace has degraded some over the last couple of years. I realized yesterday that, for many months, I'd backed off too much on performance in favor of having more comfortable runs. Only recently have I persistently focused on performance, including speed work on the track and extra workouts from cycling.

If yesterday's performance is an indicator of  how I trained then there's not much I'm going to change. Even so, although I was happy with the way things went at the race, I can't ignore that I finished solidly mid-pack and toward the back of my age division. There were a number of speedy middle-aged club runners on the course yesterday so I understand why I placed where I did. Maybe next time I can be a little more competitive.

Sunday, June 5, 2011

Race report: 2011 New Hyde Park 8K

An 8K PR for the ER
Today's run (New Hyde Park 8K): 5 miles at 8:40/mile

As they say, the third time's the charm and that was the case for me after today's race. I had hopes of beating my prior finish time of 44:42 that I ran in both 2009 and 2010 and I certainly did that. Last year I went out much slower than the prior year and picked up my pace later in the race. That resulted in a better experience than 2009 (when I went into energy debt by mile 4) but my time ended up exactly the same. But that's ancient history -- the better story is today's race.

TEAM EMERGING RUNNER
Form doesn't always follow fashion
Although my wife and kids try to join me at every race, for some reason they could not attend prior to this year. It was a great psychological bonus to have them with me today. We arrived early and were able to park at the school, unlike last year when I needed to park some blocks away. I saw many familiar faces, this is very much a running club race, and I knew that it would be a fast field. The scene was familiar and, per tradition, the race tee was, umm, aesthetically interesting. But it is 100% polyester so I can run in it.

Registration was well organized, as usual
PRE-RACE PREP
We watched the mini run for kids and then made our way towards the starting line. I was feeling good and my Hattori's felt light on my feet and ready to race. What had started out as a cool and cloudy morning had turned sunny. Thankfully, it still wasn't all that hot. I took a GU Roctane gel 30 minutes before the start. I also carried a small bottle of water in case I needed to refuel near the end of the race and wanted some hydration along with the gel.

Off and running
START
We started on time with a field of almost 300 runners. I hit start on the Garmin 210 and took off quickly, happy to see my family on the sidelines. I felt good knowing that I'd see them again in about 45 minutes. I had prepared well for this race -- two day's prior rest, a reasonable taper, core exercises the day before, my favorite gel in my system and adequate hydration before the start. Plus my excellent Craft running shirt and those Hattori's.

THE RACE
When my Garmin chirped at mile one it took me by surprise. Interestingly, the FR 210 indicated that mile a few 100ths sooner than the official mile station. I've been a little suspicious of the measurement of this course because my Garmin FR 50 and 60 always over counted and my prior mapping of the course on Google Earth put it a tick longer than 5 miles. Since the GPS never over counts it makes me wonder a bit.

More importantly, I felt great after mile one and that continued as we headed north on New Hyde Park Road. Mile two comes along the service road on the LIE and I found myself passing people instead of being passed (as was my experience last year). I was still feeling strong at the third mile and decided that I didn't need an additional gel to get me through the duration. By mile four I knew I was on track to beat my prior time but knew I still had another mile to cover. I went against instinct and surged on the uphills, surprised to find I still had energy when I got to the top.

When we turned into the neighborhood that backs the school I knew I just needed to maintain a decent pace to finish under nine minutes a mile. I was feeling good until a race volunteer yelled "Just over half a mile to the finish!" For some reason that made it seem like I had more distance to run than was in my head but I knew that soon it would be less than a half a mile.

THE FINISH
I finally saw the yellow street sign and green lawn of the school a few hundred feet ahead. At that point a young woman pulled beside me and said "This is it" before dropping into gear and leaving me in the dust. I kept up my charge and when I hit the lawn I sprinted toward the finish line. I noticed my son and daughter running on the sidelines in my direction and I looked for my wife who was getting ready to photograph me crossing the line. It was the first time I ever got a picture of me finishing that race (top photo).

My Garmin recorded the race as 5.05 miles and I'll take a look at the route it captured when I upload it on Garmin Connect. I knew I beat my prior time and was really happy to see that I achieved a pace that I'd even consider good for a 5K. After grabbing some water and walking off some post race energy I checked the posted times and verified that I had a new PR.


EMERGING RUNNER COMMUNITY
I was very happy to meet another runner, Paul (below right), who told me that he's an Emerging Runner reader. Paul was running in Saucony Mirages and they worked for him, helping him to a sub 7:00/mile finish. Amazingly, Paul had raced the previous day and he told me that he races about once a week. No wonder he's so fast! I was really glad he stopped to talk and I'll look for him at other races, but I know I won't be able to keep up with him once the gun goes off.

Two runners: one fast, one emerging
I'm very pleased with today's race for so many reasons. It was my best race performance this year and it reinforced to me that my training and preparation are on track. I loved the Hattori's and I don't want to run in anything else now. I don't have any more races on the calendar until the Dirty Sock in August but I'm tempted to find a 5K to run in July.

Saturday, June 4, 2011

I'm 40% short of "good"

With an emphasis on "hard"
Today's workout (core and strength training): 20 minutes

I'm being tortured again by the beautiful weather. Just going outside to put up a new clock in the pool area has me itching to go out for a run. It's sunny, 64° with 54% humidity today. Maybe I'll allow myself a very easy bike ride later.

This morning I ran through my standard set of core exercises and added some other elements. I never feel like I work hard enough after completing a core session even though I add more repetitions than what's specified in my instructions. I started reading the current issue of TrailRunner magazine and saw an article about improving your strength-to-weight ratio. The article includes a chart that lists the amount of push-ups that a person should be able to do based on their gender and age.

The ideal core strength-to-weight ratio (CSSWR) is 4 (or below) with 4+ to 8 categorized as "adequate." I missed the ideal by quite a bit and while I got close to doing 20 push-ups I'm still about 40% short of being "good." I'm guessing that these categories are based on tuned, not recreational, athletes like me. But I like a challenge and now that I have a benchmark I'll see how well I progress against this index.

Tomorrow I'm running the NHP 8K for the third consecutive year and I go into it feeling relatively ready. I'm planning on wearing the Hattori's for the first time in a race and that will be interesting. In terms of performance I'm hoping that I'll beat my prior time but I'll be happy just as long as I enjoy the experience.

Friday, June 3, 2011

Will rest and core work beat heat and humidity?

Why is it that on the Friday before a race the conditions in the city have to be so perfect? 57° with 45% humidity is ideal but I won't be running in Central Park today (or anywhere else). While I'm sure that running hard the day before a race probably affects my performance on race day, I'm not convinced an extra day's rest helps all that much. I took two rest days before the 2010 Dirty Sock and still struggled mightily at the end. The Great Cow Harbor 10K was a rough ride even though I followed my two day rest policy. However, both of those races occurred on days that were extremely hot and humid and perhaps those factors trumped the benefits of resting.

The two best races that I ran in 2010 were the Hope for the Warriors 10K and the Long Beach Turkey Trot 10K. These races were run in cooler temperatures than the Dirty Sock and Cow Harbor 10K's. In both cases I rested two days before and did a 20 minute core workout the day before each race. I won't fool myself into thinking the core exercise made the difference but it may have helped. Weather predictions for Sunday are showing high 50's to low 60's with relatively high humidity and possible thunderstorms. I can't control the weather but I can control my training, so I'll do my core workout and leave the rest to nature.

Thursday, June 2, 2011

Achilles scare

8K race = 4.97 miles
Today's run (street): 2.5 miles

With this morning's run I ended my taper for Sunday's New Hyde Park 8K. This race, that I'll be running for the third time, represents an interesting challenge. In 2009 and 2010 I finished with exactly the same clock time despite running two very different races. The 2009 race was extremely difficult for me because I went out hard from the start and paid for it later. Last year I went out at a moderate pace and tried to maintain a steady speed throughout the run. In the end it worked out the same although it was far more enjoyable to run steady than to almost flame out at the 35 minute mark as I did in 2009.

I decided to follow my typical route this morning and my run was fine but, at the start, I had a slight feeling of soreness from my Achilles. This made me concerned that I was not quite ready for daily runs in the Hattori's. I kept my pace moderate and hoped that when the tendon warmed up the pain would disappear and that's pretty much what happened. I have no residual soreness as a result and it could have simply been one of those early morning aches and pains I get due to my sleep position.

Now it's time to rest. I'm always tempted to run after I've finished my taper and I'll miss my lunchtime run in Central Park tomorrow. I may indulge in an easy bike ride on Saturday but I won't push it any further than that. I'd like to beat my previous time for this race but I may not be able to do that. I'll be satisfied with my time no matter what, as long as I did the best that I could.

Wednesday, June 1, 2011

Following a different route

Today's run (street) 2.35 miles

I've gotten into the habit of running the same route every weekday morning so I decided to break free of that today and follow some different streets. My normal course is a measured distance of 2.52 miles and it allows me to manage my time and compare known distances to the Garmin readout as I run. The problem with changing my route is that I lose all my benchmarks when I follow other roads. That's fine almost any other time but at 4:00 AM I only have 25 minutes or less to run my route. Taking the wrong street can put me way behind.

Today's run took me along some streets I rarely run so it was a nice change of scenery, not that you can see much with just a headlamp. I ended up hitting the one mile mark close to where I normally reach that benchmark but, instead of following the standard route for the remainder of the run, I followed a different direction. My ad hoc route brought me home sooner than usual so my distance fell short of normal. I ran the last mile fairly quickly, at around an 8:40 pace. One more training run to go before the race.
 

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