Bethpage base run and a new pair of "minimal shoes"

Justifiable replacement

Today's run (Bethpage State Park): 5.9 miles

I needed to do some base building as I prepare for my next race, so I headed over to Bethpage State Park to run on the northern bike path extension. The section between the trail head at Bethpage and Old Country Road is a personal favorite, due to its rolling terrain and handy distance markers. For longer runs, I cross Old Country Road and follow the trail as far as I wish. Running it to the end leaves me off near my neighborhood, allowing me to run all the way home.

I managed to stall a full hour between the time I dressed for the run and when I actually left for Bethpage. Despite a later start, weather conditions were still good, due to heavy cloud cover that prevented direct sunshine. Humidity was much lower than yesterday and I felt energized as I took my first steps from my car to the trail.

My goal today was to cover 5 to 6 miles at around a 9:30 pace. My ideal goal pace for the Dirty Sock 10K is 9:00/mile (or better), which will be hard for me to achieve. The best I've ever done on that race is 58:26, so I'd need improve on that by over two minutes. My 10K PR is around 54 minutes, but that race wasn't a trail run held during the dog days of August.

I didn't quite make today's performance goal, but I came respectably close. The cyclists were out in force today and I was disappointed by their lack of trail etiquette. A number of bike riders zoomed by very closely without giving any "On your left" warnings. Are they aggressive because they resent all the runners and walkers on the path, or are they just selfish?

I was humbled early on by a woman who came off a wooded trail that intersected with the paved path. She appeared to be running at an easy pace as she came up beside me, but left me in the dust before ducking back into the woods. It's really hard to gauge a runner's speed just by looking at them. There was a group of high school aged boys doing a training run and a family of five (including three pre-teens) who were all running together.

Most of the run felt good. It was only near the end, when I faced the biggest hills, that I began to feel some fatigue.  Despite that, I pushed hard during the last half mile and I was surprised to have the energy to do that.

After I got home, my daughter and I went to Modell's in Plainview to buy ourselves new pairs of pool shoes. My old pair (top), which served me well for at least five years (including time on the road as "poor man's" minimalist running shoes), are starting to disintegrate. I'm not sure I'll use my new pair for running, but they worked great in the pool today!

Conditions are ideal for Dirty Sock race prep

 

Today's run (street): 4.3 miles

I've been thinking a lot about the upcoming Dirty Sock 10K that happens on August 18th. I ran this race in 2009, 2010 and 2011, but I skipped it last year. It's a hard race, especially at the end. Conditions are often brutal, with temperatures near 90° and humidity approaching 100%. The website describes the course as "USATF Certified and Sanctioned, fast, mostly flat, picturesque, wooded trails, only 2/10 mile paved. Splits, water stops, road apples, uneven terrain." The last mile of this race always feels as long as the previous five.

The best way to train for this race is to run the course, something I'm planning to do with my friend Mike in early August. In the meantime, I'm planning to push my speed more often in the training runs I do each day. This might be a challenge if the weather remains hot and humid, as it was today.

This morning I got out reasonably early. After a quick loop around the northern section of my neighborhood, I headed to the middle school where I could access the foot path that leads to a service road and local business park. I ran the park loop clockwise so I could take on all the elevation at once, rather than endure the long, but less steep elevation I'd encounter going the other way.

During yesterday's run I'd moderated my pace in response to the sweltering heat. Today was slightly cooler and the sun was less intense at the start. I focused on my turnover, in hopes of achieving a faster pace than Friday's. I ended up with a respectable time, although I'd like to improve that by 20 seconds per mile by race day. I'm thinking of visiting Bethpage tomorrow and hoping that this evening's rainstorm will chase away the heat and make running conditions more pleasant on the running trail.

Turn down the heat and turn up the speed

 

Today's run (street): 3.25 miles

My joyful reunion with my neighborhood streets was mitigated by temperatures approaching 90° this morning. And that was at 7:00 AM. Still, it was good to be back on the road. It wasn't too bad at the start, but that didn't last. I had a modest distance goal, so I figured I could get through the increasingly hot and humid conditions. I looked for the shadiest roads and followed them whenever possible.

Despite my recent race, I haven't been achieving very impressive training paces. Some of that is surely due to this heat wave, but I haven't been running fast for a long time. As I ran today, I thought about people who are now training for the NY marathon. It's one thing to get through a hot weather run on your own terms, but it's a lot harder when you are following a prescribed schedule of tempo runs and intervals.

The heat should finally break over the next two days and I'm looking forward to that. Although I won't be racing again until mid-August, I really have to up my game. Perhaps I can do some real training starting this weekend. I'm pretty much past my respiratory issues and ready to push the pace.

No runs or posts, but plenty of excuses

Reston runners Tom (left) and Ryan (right)

Last run (Sunday 7/14): 5 miles

Hey, remember me? It's been a long time since I've posted and this is due to two things. The first is the distraction of being on the road for nine days, as we traveled to various places between Long Island and Florida. The second thing is my failure to notice that I'd left my laptop in the hotel in Virginia Beach. Despite the fact that my laptop bag is bright red and I'd actually gone back to the room to look around "one more time", I still managed to miss it. Thanks to UPS, we were reunited today.

I didn't do too much running while on vacation, so my guilt meter is at an all time high. I did get a couple of great runs in while I was in Sarasota. However, with a different destination almost every day and a full schedule of daily activities, I couldn't coordinate around hotel treadmill availability. That said, I did manage to rack up 18K steps the day we visited Universal Studios, so at least I got some exercise.

We returned home this afternoon, and our last stop was Reston, VA where we visited some friends. While in Reston, I stopped into Potomac River Running, a really nice store that's located in Reston Town Center. I chatted with Tom, and told him about the Dirty Sock and Great Cow Harbor races that are held on Long Island. So even if I didn't run, at least I paid homage to the sport.

Tomorrow will be a busy day, as I catch up on business. But before I do any of that, I plan to revisit the streets of my neighborhood for the first time in ten days.

Remotely running

Today's run (Sarasota FL): 3.5 miles

We've been off on vacation since Wednesday and I haven't had a chance to run until this morning.  We've had a great experience traveling the eastern part of the country and I had a scenic run today where I saw flamingos, cranes and many signs warning me not to feed the alligators. I had no problem complying with that.

There's a 40 mile rails to trails path close by, but I think I'll stick to the adjacent river path tomorrow.  The palm trees and local color are more than enough to inspire me this weekend.

Running efficiently is naturally wrong

Does form follow function?

Today's run (street): 3.25 miles

Remember when you were young and your parents taught you how to run? Of course not. Kids learn to run naturally through a combination of confidence, impatience and excitement. I was thinking about this on my run this morning, as I put attention to where my feet were falling and the length of my stride. It occurred to me that all the books, magazines and web articles I've read about improving running technique are only corrupting what we comfortably do by nature.

I realize that this is a provocative statement. Landing on your fore foot and shortening your stride will make you a faster and more efficient runner, right? I'm not sure. I've observed enough runners to confidently say that the way you look while running is not a true indicator of how well you can actually run. I remember running on the Bethpage trail and seeing a woman ahead of me who was pronating so badly that it was making me dizzy. I increased my pace to pass her, until I realized I'd never catch her. Inefficient as she looked, she totally outclassed me in terms of speed.

I haven't given up on improving the way I run, but I'm no longer willing to fight nature to do it. I've been running in minimal shoes for three years to promote mid-foot landing, but all my running shoes still show wear on the lateral heel, along with the mid-foot. I'm okay with that because (knock wood) I've had very few running injuries during the same time period. I'll still think about the position of my arms and height of my knees when it crosses my mind during a run. The fact is, whether I do everything "right" or go with what feels natural, I tend to run just about the same.

Cool run on a very hot day

Seconds off the line

Today's run (treadmill): 3.1 miles

I'm not sure how high the temperature got today, but the weather report predicted that we would reach 103° by afternoon. I had trouble getting outside early this morning, which was my plan to beat the heat. Not that 80° at 6:30 AM was that much better. By the time I was ready to go outside, the idea of a neighborhood or Bethpage run had lost all appeal.

I decided to go the weather-controlled route by doing a treadmill run. Between the air conditioning, floor fan and shelter from the sun, I knew I'd be more comfortable inside. In fact, it was a pretty good experience and I got to watch Meet the Press while I ran. I only did about three miles today, but that got me to my weekly target of 20. Later in the day we kept ourselves cool in the pool. It was the only thing that would get me outside today.

It's been a week since I ran the Marcie Mazzola 5K. A fellow runner/blogger, The Petite Pacer, has been battling some calf issues that are interfering with her usually active race schedule. On Sunday, she attended the race, not as a participant, but as a photographer. She took some great shots of the start and the end, capturing virtually every runner who finished under 60 minutes. Check out her post with the link to her pictures. The one at the top shows me and the pack about to take the right onto Woodhull Rd. With a half mile of hill to climb, I'm glad it wasn't 103 degrees that day!

Stillwell Woods running, made in the shade

Out of the woods and into the sun

Today's run (Stillwell Woods): 3.4 miles

With temperatures reaching the 90's by midday today, I decided that a sheltered run at Stillwell Woods would be a good bet. Even with heavy tree cover, I knew it would be hot at 8:30 AM, so I did what I could to stay comfortable. I wore my white, terrycloth Jackrabbit running hat, a white technical jersey and a cooling bandanna that I'd prepared by soaking in water and placing in the refrigerator. Due to the high tick population this season, I traded coolness (both in look and comfort) for safety, with a pair of mid-calf wool trail socks.

The beginning of my run was great. I had none of yesterday's fatigue and, this being a trail run, I moderated my pace and prevented any anaerobically-induced coughing. The shaded woods kept conditions bearable and the short segments of unprotected sky reinforced my decision not to do a street run today. It wasn't very crowded and I only saw a few mountain bikers on the paths. At one point, I was overtaken by three high school-aged girls who were running along the trail. They seemed to have little trouble speeding along in the hot and humid weather.

About halfway through my run, I began to think about the Dirty Sock 10K in August, when conditions will likely be similar. On that day, I'll need to cover almost double the distance I was running today. I have some hot weather training to do. I think the bandanna helped at first, but after a while the heat rendered it ineffective. By the time I reached the trail head, I was soaked with sweat and ready to stop.

In the end, I felt great. A change of scenery was needed, and I enjoyed the experience far more than my recent runs on local roads. Stillwell is only 5 minutes from my house, so it's an easy choice to make whenever I'm feeling bored of my running routine. A harder choice will be taking on some of Stillwell's tougher trails that I've come to avoid, in favor of more familiar (and easier) routes. I'm going to take on that challenge, but not with 90° temps and 90% humidity.

The will is there, but the spirit needs some help

Getting out of the ordinary

Today's run (street): 3.3 miles

I have definitely reached a point where my running routine has become just that -- routine. I was hoping that last Sunday's race would reset my focus, but I seem to be caught up in a cycle of three to four mile neighborhood runs done with mediocre pacing. I could blame the hot, sticky weather and my seemingly endless bout of coughing and chest congestion to explain my current state of stagnation. I think I need some sort of change to reignite my running excitement.

This morning's effort was done more of habit than to help reach a specific training goal. While running for the sake of running doesn't generate a lot of progress, it does have its benefits. Having the will to run, even in the absence of adventure, novelty, stimulation or objective, reinforces overall commitment.   Like so many other runners, I've reached the point where lacing up my shoes and going outside is no longer a choice, but a necessity.

So what's the thing that projects my running beyond the routine? Is it a return to Central Park, a destination race or a new trail location? I don't know if any one thing will get me there. It could come down to something as simple as a new pair of running shoes. Yesterday I noticed that the combined mileage of my Kinvara 3's and Pure Drifts (my two main trainers) now totals over a thousand. I'll admit that my level of excitement was raised when I looked into pricing deals on a new pair of Virratas.

Independence Day run, but not quite as planned

Today's route - Happy 4th!

Today's run (street): 3.5 miles

For some reason, this entire week has felt like a weekend. I was in the city on Tuesday and the whole time I was there, I kept thinking it was Friday. It probably relates to having a holiday midweek, with everyone anticipating an early break and long weekend. Today feels like a Saturday and that's fine with me. The weather is sunny, hot and humid. A perfect day for the pool.

After yesterday's midday run, I thought I'd go out early to beat the heat. I did get up early, but I didn't make my way outside until 9:30 AM, when the temperature and humidity were on the rise. I had considered heading to Stillwell Woods, where the tree cover helps block the sun. I like to do different types of runs on holidays and a trail run would have fit the bill. For practical reasons, I chose to stay in the neighborhood. So no early run and no interesting destination. Maybe tomorrow.

I did break up my usual route today, and that kept it moderately interesting. The weather was oppressive and I looked for shade wherever I could find it. I continue to deal with chest congestion that is finally breaking up and making me hopeful that I'm nearly through it. The downside to that is deep breathing prompts me to cough. Between that and the humidity, my time was sub-par. But a run is a run, and a good workout is valued, regardless of pace.

Cow-themed glycogen fueling station

One cow out front. 1,000 more inside

Today's run (street): 3.4 miles

I spent yesterday in the city, on a day that started early and ended late. It was was hot, humid and generally uncomfortable, but I was fortunate to see a lot of business friends throughout the day. I switched my usual routine and ran on Monday and took Tuesday as my rest day.

Today, I worked out of my home office and that gave me the flexibility to join my wife and kids at Maureen's Kitchen, a local breakfast place that is famous for its cow theme, large portions and cash-only policy. I usually eat a small breakfast (less than 400 calories) but today I indulged and ordered Maureen's French Toast. I even paid the extra $1.75 for genuine maple syrup. My brother would have been appalled. He lives in VT where good stuff practically flows from the tap. The meals they served us were almost laughably huge, but I managed to get through most of mine.

Due to my schedule, I had calls that prevented me from getting out for a run until 1:30 PM, when the temperature and humidity were at their peak. The heat notwithstanding, it was probably good that I had a chance to digest all those carbs from my morning meal.

I had good energy, probably due to an over abundance of glycogen, and I got through the first mile fairly quickly. I might have turned this into a performance run, but I'm still dealing with chest congestion that caused me to cough whenever I increased speed past a certain point. My cough has improved, but it's still present, even after three full weeks.

Between pushing my speed as far as I dared, the baking sun and the moist air, I finished feeling like I'd just raced. It didn't take long to get my heart rate down, but it was a tough workout. I'm aiming for an early Independence Day run tomorrow that may end with a dive into the pool. Unlike last summer, I will be sure to put aside my phone before I take the plunge.

Considering a new concept: running fast

Comfort or competitive?

Today's run (treadmill): 3.1 miles

It was nice to put some speed into my running yesterday, after so many weeks of moderate workouts. It's easy to fall into the trap of running an equilibrium pace, something that I define as the speed I run when I'm not thinking about running. Enabling this behavior are all the articles I'm reading that challenge the long term health benefit of high intensity workouts. But if you want to be a competitive runner, you need to train fast every once in a while.

I envy people who have trouble running slowly. In the early '90's, I went out fast on every run and I think that led to my eventual disenchantment with running. When I returned to running in 2008, my strategy was to ease into my training, building my fitness over time. My enjoyment of running was tied to the experience of being outside and active, without suffering every time I did a run. That's possibly why I am perfectly comfortable running easy.

Every time I race, I want to race again soon. I'm debating whether to subject myself to a July race, or wait until the Dirty Sock in August that has always been the kickoff race to my busier fall and winter race schedule. 

This morning I broke from tradition and did a run the day after a race. I usually take Monday as a rest day, but an early day tomorrow prompted me to do the day trade. In deference to recovery, I ran easy, but the humidity made it feel hard. The wet weather kept me inside on the treadmill so at least I had the floor fan to mitigate the heat. I was happy when I finished.

Weather permitting, I'll be back on the road on Wednesday. My plan is to add some speed to my run, at least during some segments. Who knows, some day I could be one of those people who have trouble running slowly.