It's less than a day until I line up for the Run for the Warriors 10K and I'm curious to see how I do. I don't have high expectations for a record setting performance, although I do have a finish time goal. I'll reveal how close I come to that, after the race.
I'm usually primed for competition the days before a race and (if I've followed my training plan) reach my peak on race day. Last week's seven mile run confirmed that I'm out of practice for distances greater than than 5 miles. I don't know how I'll be feeling when I pass that point but (at least) the effects from my flu shot and my semi-cold seem to have passed.
This morning I ran through my favorite set of core exercises. It's a light workout that won't do much, but it might help a little. Tomorrow I'll start slow and pick up the pace as I go along, aiming for negative splits for the second half. That may be a little ambitious, but it's a strategy. It's been a busy Saturday but I did get some extra sleep last night. Will proper rest and feeling healthy translate into a good run? I'll let you know tomorrow.
Saturday, November 12, 2011
Friday, November 11, 2011
Veteran's Day, Warrior's weekend
Last year's finish |
It just occurred to me that the date for the Run for the Warriors 10K on Sunday isn't random. This race, held on the Sunday closest to Veteran's Day, is an inspiring event. When I signed up last year I imagined it to be the typical Long Island local race, with ~500 runners and the usual low-key staging I'd come to expect from those events.
When we arrived on race day, I was astounded to see the large crowds, a rock band playing and tented grounds that were impressively decorated with a patriotic theme.
When we arrived on race day, I was astounded to see the large crowds, a rock band playing and tented grounds that were impressively decorated with a patriotic theme.
Last year there were about 2,000 runners split between the 1 mile, 5K and 10K distances. The 5 & 10K races started together and we split our routes after a mile or so. There were many servicemen and women running in their fatigues. One group of Marines opted for matching tees and shorts and others wore dress uniforms and carried their flags as they ran.
The most impressive runners were those soldiers who carried full packs and ran in combat boots. I'm guessing this was to show solidarity with their brethren overseas who were on active duty. One soldier clearly demonstrated that point by running with a full sized dummy dressed in combat fatigues.
Labels:
10K,
race,
Run for the Warriors,
soldiers
Thursday, November 10, 2011
A return to the Hattori's
Today's run (street): 2.5 miles
Hattori Hanzō was a famous ninja and samurai who lived in 16th century Japan. I'm guessing that his sword skills were the inspiration behind Saucony's Hattori super minimalist running shoes. I've put about 250 miles on mine since I've got them and I've come to love their purposeful simplicity.
For the last three weeks I've been running in either my Saucony Mirages or Brooks GTS-10's in an attempt to clear up a minor pain I've had near my right Achilles. I figured that the greater cushioning and stability control on these shoes (compared to the Hattori's) would help my healing. It must not be the shoes because the pain remains, although it always goes away after a few minutes of running.
Since Sunday is race day, I thought I'd end my taper with a run in the Hattori's. It's a different experience going back to a shoe 1/3 the weight of the Brooks. I worried that my layoff from these shoes would cause me some calf pain when I returned to them, but I had no problems today. I ran okay but I'm nowhere near my late September peak. I think the Hattori's provided some benefit over the heavier shoes this morning since I ran 30 seconds per mile faster than yesterday. However, that pace was still far off my target for the 10K. I guess I should reset my expectations for this race and defer my focus on performance until the following weekend when I run the Long Beach Turkey Trot.
Super minimalist ninja |
For the last three weeks I've been running in either my Saucony Mirages or Brooks GTS-10's in an attempt to clear up a minor pain I've had near my right Achilles. I figured that the greater cushioning and stability control on these shoes (compared to the Hattori's) would help my healing. It must not be the shoes because the pain remains, although it always goes away after a few minutes of running.
Since Sunday is race day, I thought I'd end my taper with a run in the Hattori's. It's a different experience going back to a shoe 1/3 the weight of the Brooks. I worried that my layoff from these shoes would cause me some calf pain when I returned to them, but I had no problems today. I ran okay but I'm nowhere near my late September peak. I think the Hattori's provided some benefit over the heavier shoes this morning since I ran 30 seconds per mile faster than yesterday. However, that pace was still far off my target for the 10K. I guess I should reset my expectations for this race and defer my focus on performance until the following weekend when I run the Long Beach Turkey Trot.
Labels:
Achilles,
Brooks GTS 10,
Hattori,
preparation,
running shoes,
Saucony
Wednesday, November 9, 2011
Running through the clouds
Still foggy two hours later |
For me, the appeal of running correlates directly to the conditions at hand. 40° on a bright Saturday morning with no time restrictions is very appealing. Running in the dark at 4:00 AM just minutes after waking from a sound sleep is far less appealing. In some cases, after I've begrudgingly prepared for my run, something happens to change my outlook. That was the case today.
It seemed a little humid as I dressed for my run and I left off a top layer thinking it would be warmer than yesterday. Again, I had trouble getting my Petzl Tikka Plus headlamp to work. The batteries get easily unseated within their housing and this prevents the lamp from switching on. As well as it has served me, I think the Tikka is due for replacement because these problems are costing me precious time.
I stepped out and watched the garage door rise, revealing my neighborhood shrouded in heavy fog. The street lights projected ethereally and the density of the fog kept visibility to about 30 feet. I thought it looked amazing and suddenly looked forward to starting off on my run.
The run itself was unremarkable. I'm still working through some mechanical issues but it was fun to see the world through this haze of distorted light. Running is a physical activity, but so much about it is enhanced by the experience itself. A four mile run in the woods, where your view and conditions change constantly, is far more interesting than a four mile run on treadmill. Today's route was similar to the course I run every day. But what I experienced this morning was much more interesting and different than normal.
Labels:
conditions,
experience,
fog,
headlamp,
Petzl,
weather
Tuesday, November 8, 2011
Passing the test
Today's run (street): 2.5 miles
Today's run was an acid test for me. I wanted to gauge my fitness for next Sunday's race to see how I felt coming off a difficult seven miler with one day's rest. I probably dressed too warmly for the weather but the distance was short so I avoided overheating.
I started at an easy pace, though not as slow as Sunday's, and increased my speed as I went on. By mile one I was running at my 10K goal pace and my last half mile was 30 seconds faster than goal pace. I didn't feel especially strong and my stride was not fluid, but I felt on track to compete. I'll sign up today for the race and train the next two days. I'll follow that with two day's rest prior to Sunday's race.
Today's run was an acid test for me. I wanted to gauge my fitness for next Sunday's race to see how I felt coming off a difficult seven miler with one day's rest. I probably dressed too warmly for the weather but the distance was short so I avoided overheating.
I started at an easy pace, though not as slow as Sunday's, and increased my speed as I went on. By mile one I was running at my 10K goal pace and my last half mile was 30 seconds faster than goal pace. I didn't feel especially strong and my stride was not fluid, but I felt on track to compete. I'll sign up today for the race and train the next two days. I'll follow that with two day's rest prior to Sunday's race.
Monday, November 7, 2011
I have a decision to make
The switch to daylight savings yesterday was a welcomed change. It made only one hour's difference but it allowed me to sleep a little longer on Sunday and still get out early for a long run. The whole day seemed longer, as did the entire weekend. This morning the train station was no longer swathed in darkness like it had been over the past few weeks. I only wish it was this light out at 4:00 AM.
Yesterday's run was plenty tough for me and I'm seriously reconsidering my plan to run a 10K race next Sunday. For no single reason, I've been off my athletic game over the last month and have not run particularly long distances on weekends. I usually cover 10-12 miles on weekends, but that average has dropped 30% since September.
I'm going to think about whether to run the Hope for the Warriors 10K or use next weekend to help me prepare better for the 11/20 Long Beach Turkey Trot. I may have disadvantaged myself yesterday by not refueling during the run that took over 70 minutes and that could account for my near bonk. I'll make a decision today so I can know how to conduct this week's training.
There was an interesting article in yesterday's NY Times about Lauren Fleshman, a 5,000 meter champion, who ran the NYC Marathon to help improve her short distance competitiveness. She talks about the need to change up training to achieve significant progress. I liked this quote: “At 30, I’m not going to get dramatically better doing the same thing.” It made me think about my own training and what I really can expect to get out of the workouts I do, week after week.
Yesterday's run was plenty tough for me and I'm seriously reconsidering my plan to run a 10K race next Sunday. For no single reason, I've been off my athletic game over the last month and have not run particularly long distances on weekends. I usually cover 10-12 miles on weekends, but that average has dropped 30% since September.
I'm going to think about whether to run the Hope for the Warriors 10K or use next weekend to help me prepare better for the 11/20 Long Beach Turkey Trot. I may have disadvantaged myself yesterday by not refueling during the run that took over 70 minutes and that could account for my near bonk. I'll make a decision today so I can know how to conduct this week's training.
There was an interesting article in yesterday's NY Times about Lauren Fleshman, a 5,000 meter champion, who ran the NYC Marathon to help improve her short distance competitiveness. She talks about the need to change up training to achieve significant progress. I liked this quote: “At 30, I’m not going to get dramatically better doing the same thing.” It made me think about my own training and what I really can expect to get out of the workouts I do, week after week.
Labels:
10K,
conditioning,
Hope for Warriors,
NY Times,
race,
readiness
Sunday, November 6, 2011
NYC Marathon morning run at Bethpage
Today's run (Bethpage State Park): 7.1 miles
Today is the New York Marathon and I watched the race on TV after my run on the bike trail at Bethpage. It was an exciting finish for the women, with Dado overtaking Keitany's lead in the last miles through Central Park. On Friday, I made my annual pilgrimage to the NYC Marathon Expo at the Javits Center and brought along KWL who had never attended it.
The Expo was even more overwhelming this year than last and I saw Dean Karnazes and met Marshall Ulricht, whose book "Running on Empty" I'd recently read. It was amazing to talk to this man who set records for running across America, starting in San Francisco and finishing in New York 52 days later.
I also met Desi Davila, who finished second in this year's Boston Marathon and holds the fastest women's time ever in that race. Desi was sweet and humble, I mentioned the cover story about her in Running Times and she just smiled and nodded. She told me she was skipping the NYC marathon because she's training for the 2012 Olympics. I will be rooting for her to make the team!
Today I took advantage of the Daylight Savings Time roll-back and got out early for my run. I planned to take it easy so I could benchmark my condition and see how ready I am for a 10K next Sunday. It was chilly and I wore layers and gloves and I felt pretty good for the first four miles. At around the five mile point I started feeling some weakness. I'm thinking that my base has probably slid back to about 4 miles since Cow Harbor. I slowed down a little to get past a hilly section and tried not to think about the last mile that is the toughest part of the return leg.
By mile six I felt similar to how I'd felt near the end of my half marathon, my spirit was willing but my legs were not. I told myself "just keep going" and I did, although I'm not sure how I managed to get over that final hill.
I may not run the Race for the Warriors next weekend because (as of right now) I don't feel prepared to run a competitive 10K. I guess I can run it as a training exercise for the Long Beach Turkey Trot the following week. I'll decide that in the next day or so. I'm hoping that my experience today had more to do with having a slight chest cold than the fact that my conditioning isn't where it needs to be right now.
Today is the New York Marathon and I watched the race on TV after my run on the bike trail at Bethpage. It was an exciting finish for the women, with Dado overtaking Keitany's lead in the last miles through Central Park. On Friday, I made my annual pilgrimage to the NYC Marathon Expo at the Javits Center and brought along KWL who had never attended it.
The Expo was even more overwhelming this year than last and I saw Dean Karnazes and met Marshall Ulricht, whose book "Running on Empty" I'd recently read. It was amazing to talk to this man who set records for running across America, starting in San Francisco and finishing in New York 52 days later.
With Desi Davila - Boston Marathon record-holder |
Today I took advantage of the Daylight Savings Time roll-back and got out early for my run. I planned to take it easy so I could benchmark my condition and see how ready I am for a 10K next Sunday. It was chilly and I wore layers and gloves and I felt pretty good for the first four miles. At around the five mile point I started feeling some weakness. I'm thinking that my base has probably slid back to about 4 miles since Cow Harbor. I slowed down a little to get past a hilly section and tried not to think about the last mile that is the toughest part of the return leg.
By mile six I felt similar to how I'd felt near the end of my half marathon, my spirit was willing but my legs were not. I told myself "just keep going" and I did, although I'm not sure how I managed to get over that final hill.
I may not run the Race for the Warriors next weekend because (as of right now) I don't feel prepared to run a competitive 10K. I guess I can run it as a training exercise for the Long Beach Turkey Trot the following week. I'll decide that in the next day or so. I'm hoping that my experience today had more to do with having a slight chest cold than the fact that my conditioning isn't where it needs to be right now.
Labels:
desi davila,
marshall ulricht,
NYC Marathon,
NYC Marathon Expo,
struggle
Saturday, November 5, 2011
Slight concerns for my 10K readiness
Today's run (street): 3.25 miles
I would have like to cover more distance this morning but I had an early appointment that limited my running time to about 30 minutes. It was 38° according to News12 when I prepared for my run and I bundled up with long pants, long sleeved shirt, a hat and gloves. I worried that I'd get too hot at some point but with only thirty minutes on the road I stayed fairly comfortable throughout my run.
Yesterday's performance was sub-par and that workout served only to keep continuity in my schedule. I felt a little pressure when I went out today knowing that this weekend is the last time that I can train at any real distance for next weekend's Hope for the Warriors 10K. I am still feeling under the weather so I compromised on intensity and focused on maintaining a pace that was roughly between my daily run pace and my targeted pace for the 10K.
I had no mechanical problems with my stride and felt no fatigue, but I wasn't at the level I want to be on race day. I followed an extended version of my usual course and thought about form and cadence. The run began to feel harder at the two mile mark and this concerned me because that is only a third of a 10K. I decided to ignore the difficulty and worked to maintain speed by using arm swing to increase leg turnover.
In the end I achieved my pace goal but I still have some concerns about the fragility of my six mile base. A longer run tomorrow should give me a better sense of my readiness. I'm looking forward to watching the NYC marathon tomorrow and that will help motivate me to cover some distance. I have a few friends who are running the marathon for the first time tomorrow and I'm hoping that they have great experiences. Knowing how hard a half marathon can be, I admire them very much.
I would have like to cover more distance this morning but I had an early appointment that limited my running time to about 30 minutes. It was 38° according to News12 when I prepared for my run and I bundled up with long pants, long sleeved shirt, a hat and gloves. I worried that I'd get too hot at some point but with only thirty minutes on the road I stayed fairly comfortable throughout my run.
Yesterday's performance was sub-par and that workout served only to keep continuity in my schedule. I felt a little pressure when I went out today knowing that this weekend is the last time that I can train at any real distance for next weekend's Hope for the Warriors 10K. I am still feeling under the weather so I compromised on intensity and focused on maintaining a pace that was roughly between my daily run pace and my targeted pace for the 10K.
I had no mechanical problems with my stride and felt no fatigue, but I wasn't at the level I want to be on race day. I followed an extended version of my usual course and thought about form and cadence. The run began to feel harder at the two mile mark and this concerned me because that is only a third of a 10K. I decided to ignore the difficulty and worked to maintain speed by using arm swing to increase leg turnover.
In the end I achieved my pace goal but I still have some concerns about the fragility of my six mile base. A longer run tomorrow should give me a better sense of my readiness. I'm looking forward to watching the NYC marathon tomorrow and that will help motivate me to cover some distance. I have a few friends who are running the marathon for the first time tomorrow and I'm hoping that they have great experiences. Knowing how hard a half marathon can be, I admire them very much.
Labels:
10K,
base,
Hope for Warriors,
performance,
training
Friday, November 4, 2011
What is it about Fridays?
Today's run (street): 2.25
It has been a busy week and I thought "TGIF" when I went out for this morning's run. However, within five minutes, I knew that I was in for a bad Friday run for the second week in a row. I'm guessing that I'm fatigued from three days of intense discussions, presentations and other stressful factors. I don't care that much about having a bad run, but I do like to know why I ran badly.
I've switched over from my Hattori's to my Saucony Mirages since the Oyster Bay 5K in hopes of eliminating the slight, but nagging, pain I get between my right heel and Achilles. I figured that the stability post on the Mirage might help that somewhat. When I went out today, the pain was there and it was fairly pronounced. As usual, the pain subsided once I'd traveled about a mile.
It's hard to understand exactly what made today's run bad. I had no obvious issues (besides the heel pain), but I couldn't generate much speed. I cut my distance short because I wanted to use the extra few minutes to rest before my shower. I really need to be on my game this weekend and get some base miles in since I haven't done too many 5+ mile runs lately and I have a fast 6.2 scheduled on November 13. I'm hoping that my Friday curse won't extend to Saturday.
It has been a busy week and I thought "TGIF" when I went out for this morning's run. However, within five minutes, I knew that I was in for a bad Friday run for the second week in a row. I'm guessing that I'm fatigued from three days of intense discussions, presentations and other stressful factors. I don't care that much about having a bad run, but I do like to know why I ran badly.
I've switched over from my Hattori's to my Saucony Mirages since the Oyster Bay 5K in hopes of eliminating the slight, but nagging, pain I get between my right heel and Achilles. I figured that the stability post on the Mirage might help that somewhat. When I went out today, the pain was there and it was fairly pronounced. As usual, the pain subsided once I'd traveled about a mile.
It's hard to understand exactly what made today's run bad. I had no obvious issues (besides the heel pain), but I couldn't generate much speed. I cut my distance short because I wanted to use the extra few minutes to rest before my shower. I really need to be on my game this weekend and get some base miles in since I haven't done too many 5+ mile runs lately and I have a fast 6.2 scheduled on November 13. I'm hoping that my Friday curse won't extend to Saturday.
Labels:
Achilles,
Friday,
heel,
pain,
performance
Thursday, November 3, 2011
Ready to refocus
Today's workout (elliptical): 25 minutes
It's been a very busy week for me and though I've put in the time and the miles, I feel a little disconnected from my running. Now that most of my week's distractions have passed, I'm hoping to refocus on my training goals. Tomorrow is the NYC Marathon Expo at the Jacob Javits Center and I'll try to get over there if I can. It's an amazing Expo, with no fee to get in and plenty of free samples (typically food, not running gear). Last year I was fortunate to see Greta Waitz who appeared at the Adidas booth and I shook hands with Bart Yasso, whose book I'd just read.
I'm planning to put in one or two distance runs this weekend to help get me ready for the 10K on the 13th. That race is coming up fast and I don't really feel prepared. The injuries from my fall are healing and I'm running well this week, so I'm hoping for a good experience on Saturday.
It's been a very busy week for me and though I've put in the time and the miles, I feel a little disconnected from my running. Now that most of my week's distractions have passed, I'm hoping to refocus on my training goals. Tomorrow is the NYC Marathon Expo at the Jacob Javits Center and I'll try to get over there if I can. It's an amazing Expo, with no fee to get in and plenty of free samples (typically food, not running gear). Last year I was fortunate to see Greta Waitz who appeared at the Adidas booth and I shook hands with Bart Yasso, whose book I'd just read.
I'm planning to put in one or two distance runs this weekend to help get me ready for the 10K on the 13th. That race is coming up fast and I don't really feel prepared. The injuries from my fall are healing and I'm running well this week, so I'm hoping for a good experience on Saturday.
Wednesday, November 2, 2011
Can I be tempted to run a full marathon?
Today's run (street): 2.5 miles
I'm clearly back to full strength in my running as evidenced by today and yesterday's runs. A good part of my work week is taking place at industry meetings and yesterday I had the good fortune of seeing both of my running mentors (CK & CMC) during the day's events.
I told CK that my troubles on Friday were likely caused by my flu shot. I'm not sure he bought that but I'll show him next time. CMC offered to run with me on my first marathon which sounds great, although my current position is that I won't ever be competing at that distance. We'll see.
This morning's run was pleasant, and like yesterday, it seemed to go by quickly. With temperatures in the mid 30's, it's much colder than a week ago, but I fully appreciate this weather. This weekend is supposed to be nice and cool -- great for the NYC marathoners and great for those of us training for our next 10K.
I'm clearly back to full strength in my running as evidenced by today and yesterday's runs. A good part of my work week is taking place at industry meetings and yesterday I had the good fortune of seeing both of my running mentors (CK & CMC) during the day's events.
I told CK that my troubles on Friday were likely caused by my flu shot. I'm not sure he bought that but I'll show him next time. CMC offered to run with me on my first marathon which sounds great, although my current position is that I won't ever be competing at that distance. We'll see.
This morning's run was pleasant, and like yesterday, it seemed to go by quickly. With temperatures in the mid 30's, it's much colder than a week ago, but I fully appreciate this weather. This weekend is supposed to be nice and cool -- great for the NYC marathoners and great for those of us training for our next 10K.
Tuesday, November 1, 2011
One good run deserves another
Today's run ( street): 2.5 miles
It's been ten days since I fell after one of my morning runs and I still have some nasty abrasions to show for it. My right leg, near the outside of my knee, is still in tough shape despite daily care. The injuries are healing but they still sting and this morning it was fairly uncomfortable.
I'd prepared for an outside run after checking last night's weather. It was chilly, but I dressed for it and took off hoping that I'd fare better than the last three times I'd gone out. After reaching the top of the first road it was clear that I was past those issues. My form was more fluid and my stride felt more open than it had the last few times I'd run. I experimented with arm swing as a method to increase cadence. I think that was helpful on the roads that had inclines.
The run went by quickly and despite the fact that my Garmin had trouble locking in (and subsequently under counted my distance by .14 miles), I ended up running my fastest pace since my 5K in early October. I'm glad to finally have a decent run after some disappointing experiences. One good run is great, but will I be ready to compete again by the 13th?
It's been ten days since I fell after one of my morning runs and I still have some nasty abrasions to show for it. My right leg, near the outside of my knee, is still in tough shape despite daily care. The injuries are healing but they still sting and this morning it was fairly uncomfortable.
I'd prepared for an outside run after checking last night's weather. It was chilly, but I dressed for it and took off hoping that I'd fare better than the last three times I'd gone out. After reaching the top of the first road it was clear that I was past those issues. My form was more fluid and my stride felt more open than it had the last few times I'd run. I experimented with arm swing as a method to increase cadence. I think that was helpful on the roads that had inclines.
The run went by quickly and despite the fact that my Garmin had trouble locking in (and subsequently under counted my distance by .14 miles), I ended up running my fastest pace since my 5K in early October. I'm glad to finally have a decent run after some disappointing experiences. One good run is great, but will I be ready to compete again by the 13th?
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