Father's Day track workout with the 'skeeteers

After 14 laps of father's day fun

PHOTO COURTESY OF THE PETITE PACER

Today's run (track speed work): 14 x 400's = 3.5 miles

Happy Father's Day! I'm certainly a happy dad, and I've had a great day. The morning started with a track workout with my running buddies. I usually do these workouts on the local high school track so traveling to SIOR's town was a nice change. My local track runs around the football field and is very isolated, while this track is located within a neighborhood and it felt somewhat quaint.

SIOR ran from her home and I saw her running on the road as I pulled up to the track. TPP was already there, and we started our workout a little after 8:00 AM. The weather was sunny and the temperature was still in the low 60's.

On SIOR's suggestion we alternated easy and hard quarters. Our original target was 12 laps (3 miles) but we all ended up running 14. We took off easy and I was able to hold a conversation as I ran. After one lap we dropped a gear and switched to race pace. I liked this method, using a jogging lap for recovery rather than stopping for a minute between hard laps. It kept my heart rate up and made it easier to transition to the faster paces.

SIOR and TPP burned up the track the first couple of times around and I envied their speed. I did fine, averaging somewhere within the 7:00 minute range on my fast laps. I can move along when I know that I only need to endure a hard effort for two minutes or less. TPP had a case of "Too much fun the night before-itis" and took it easier on her later laps. It was no surprise to anyone that SIOR flew through her laps. At one point I tried to catch up to her, but I didn't make much progress.

Me and SIOR finishing an easy lap

PHOTO COURTESY OF THE PETITE PACER

Per tradition, we followed our workout with a visit to Starbucks. SIOR and TPP caught up on Game of Thrones and we covered a lot of subjects. Interestingly enough, there was little mention of running. I needed to cut it short because I had some Father's Day activities. My wife and kids were going to take me to Lemonleaf Grill for lunch, but it didn't open until 1:00 PM and I'd worked up quite an appetite from all that speed work. We ended up at Quetzalcoatl in Huntington, so it was Mexican rather than Thai. But it was really good, as usual.

It's been a great Father's Day spent with friends and family. I am so glad that I got to see my Runska-buddies and do that workout with them in such beautiful weather. The day isn't finished and I'm looking forward to more family activities this evening.

Flexr running bottle, I hardly knew ye

Have you seen me?

Today's run (Bethpage bike trail): 6.25 miles

This morning I met up with my running buddies to take on Bethpage's northern bike trail. We haven't run together since the Brooklyn Half (technically, only TPP and I ran together that day), so it was fun to regroup. Now that the weather is warming up, I've been thinking that I need to carry water on longer runs. I've had little luck with running bottles, but a company called Flexr Sports had sent me one that interested me, so I decided to try it today.

SIOR was waiting on the trail when I arrived at our rendezvous spot. I told her I was thinking of carrying the Flexr bottle today (she has one as well) but I was concerned about the weight (my bottle held 21 oz.) and its lack of a hand strap. I tossed it back in the car, but SIOR mentioned the rising heat, so I decided to take it along after all.

TPP arrived at that moment and we quickly decided to go north. I wanted to cover six miles today, TPP was thinking 6-8 miles and SIOR, who had already run a mile, was thinking about going beyond the Cold Spring Harbor Labs publishing building. We ran together long enough to hear the details of SIOR's missing kitten saga (everything turned out fine!), but we separated by pace soon after that.

In terms of pace, mine was the slowest. That didn't discourage me, but I wished I could get closer so I could participate in the conversation. Of course, if I did push myself to their pace, I wouldn't have been able to contribute anything but gasps and grunts. My friends waited for me to catch up at the road crossings and that proved valuable for planning the next stages of our run.

The last section of our route, between Washington Ave and Sunnyside Boulevard, is very hilly going north. It's so hilly that I tend to use the LIE underpass as my turnaround point instead of taking on that challenge. But the Runsketeers don't shy away from hills, so I dutifully followed them up and over. TPP has had some recent struggles with endurance and speed (as have I) but today she moved along very well.

TPP and I reached Sunnyside after SIOR, who had continued on further north. We turned around at that point (3 miles) and headed back to our starting point. We knew SIOR would catch up to us eventually. Soon after we crossed Old Country Road, we were all reunited when SIOR ran into us like a freight train from behind. She is very speedy.

Although both of my friends got out in front of me after that, I picked up my speed and ended up covering the last 1.2 miles in a pace range that I haven't seen in a long time. It felt great to run harder as I got to the end and I enjoyed being cheered in by my buddies who had already finished. We took our traditional selfies after that. My skill in that area seems to be getting worse.

Um, how do you use a camera?

I ended up liking the Flexr bottle for its squeezable (rather than rigid) construction and its cap that worked much better than my Ultimate Direction bottle. I did wish it had a hand strap, but the shape helped make up for that somewhat. The bottle retails for about $11 and has disposible liners. I think it's a bargain.

Flexr has removable liners - nice idea

Unfortunately, I had placed the bottle on the back bumper of SIOR's car during our photo shoot and then forgot about it. Too bad, I was really starting to like it. We kept our other tradition of post run coffee at Starbucks and it was great to catch up. Soccer mom SIOR needed to leave first, but TPP and I hung in for a while and talked about running shoes and proprioception, a word I bungled badly, although TPP could pronounce it perfectly.

It was a great day to run and to be with running friends. I wish I'd remembered to take my Flexr bottle, but it won't cost a lot to replace. In the meantime, I'm pleased with my progress. I didn't run fast, but I was faster than yesterday. As long as things keep going in that direction, I'm okay. Speed work soon. I think that's the only way to return to past performance levels.

Uncooperative Garmins can't spoil a good run

And taking its sweet time doing it

Today's run (street): 4.25 

Despite Wednesday being National Running Day and finally getting access to my company's fitness center, I haven't been running. Work is the culprit and I haven't figured out how to get in my weekday workouts without reverting back to 3:30 AM runs. Ironically, I can be extremely flexible in terms of my morning timing, but I prefer to be on the road very early to beat the heavy traffic.

I did attempt to use the fitness center yesterday but traffic was terrible and I got in a little late. The result was a fairly crowded locker room, along with the realization that I lacked both a combination lock and soap for my après-run shower. My wife has since packed both items in my gym bag, so I'll be better prepared next time. I still don't like sharing a locker room with co-workers, but I'll have to get over that.

I worked from home today and that provided an opportunity to do a run around the neighborhood. Once again, it took an annoyingly long time to get a signal on my GPS. I was concerned because I had some calls in the morning and every minute I waited (it actually took ten) was a minute less that I could run. The progress bar finally made it all the way across and I was on my way.

In the past, my first run after so many days away would almost guarantee a great experience. I wouldn't define today's run as great, but it met my need. It didn't hurt that the weather was perfect. I haven't looked at the Garmin data yet, so I don't know my splits. Overall, I did better than I expected.

Tomorrow is a Runsketeer group run and I'm looking forward to seeing my Runska-buddies for the first time since we ran the Brooklyn Half. I'm not happy to be cramming all my week's running into three weekend days, but it's the only option I have right now.

Race Report: 2014 Brooklyn Half Marathon

Runsketeers represent!

PHOTO ILLUSTRATION COURTESY OF KWL

Yesterday's run (NYRR Brooklyn Half Marathon): 13.1 miles

My quads are aching this morning, no doubt due to the pounding that my legs took running down Ocean Parkway yesterday. The last five miles felt endless, but the final 200 meters along the Coney Island boardwalk made the experience all worth it. Although my performance wasn't great (2:25), it was in line with expectations. More importantly, it was a great day spent with great friends, each of whom ran excellent races.

After the horrible attack at the 2013 Boston Marathon, security has been stepped up at most major races. Due to this, race participants were asked to arrive extra early and were restricted in terms of what could be brought to the race. As a result, I only brought things that I could carry on my run or things I could discard. I ended up not "donating" my extra layer that I wore to stay warm before the start. In retrospect, I wish I had (at least) taken it off during the race.

My day started very early. I'd set my alarm for 2:35 AM so I could be fully prepared when my friends arrived at my house at 4:20 AM. The plan was for me, TPP and Runska-buddy LS to drive to my friend KWL's house in Queens. SIOR was to meet us there at 5:00 AM where we would then be driven by a friend to Grand Army Plaza near the race start. It was a tight squeeze in Mark's SUV, but that all went according to plan.

Clearing security

PHOTO COURTESY OF SIOR

Walking to corrals

Crowds building prior to the start

After going through security, we walked along Eastern Parkway, past the Wave 2 corrals and made our way to check out the starting line. We took some pictures and proceeded to the baggage drop off where KWL handed off his bag that contained items belonging to members of our little crew. Soon after that, speedsters SIOR and LS headed over to the Wave 1 corrals that started 45 minutes earlier than Wave 2. KWL, also a speedster, was relegated to Wave 2 due to his bib number.

ER, LS, SIOR & TPP looking fresh and ready

PHOTO COURTESY OF KWL

TPP and KWL near the baggage drop off

TPP and I walked around and tried to stay warm in the chilly, breezy 58° weather. We found a grate in the street that was supplying a little heat and stood on it for about 15 minutes. We were soon joined by other runners who had the same idea. We decided to head to an area that's adjacent to the Brooklyn Museum that had direct sunlight. We hoped that would keep us warm. KWL eventually came by, and we hung out a bit before going into our very crowded corral pen. People were very friendly and I enjoyed talking to other runners as we prepared for the start.

TPP and me waiting for the start

PHOTO COURTESY OF THE PETITE PACER

The Brooklyn Museum was the center of the start area 

PHOTO COURTESY OF THE PETITE PACER

View of KWL's corral

PHOTO COURTESY OF KWL

TPP and I were in the 6th corral of the second wave. We made our way to the starting line and began running once we crossed over the mat. Off we went! As I made my way down Washington Ave. with TPP at my side, I thought, "This is it. I'm running Brooklyn!" I adopted a brisk but sustainable pace and moved well for the first couple of miles that wended around the Botanical Garden and Grand Army Plaza. Prospect Park was designed by Frederick Law Olmsted and Calvert Vaux who also designed Central Park. It's beautiful, though hilly, but much more manageable than some of CP's challenges.

I had hopes of finishing around 2:10 and was on track to do that through my first three miles. I thought that the seven miles in and around Prospect Park would be the toughest part of the race, but the final five miles really took a toll. I was discouraged to see my split times increasing after the fifth mile and by 10K, my overall pace had increased by 30 seconds. I felt okay as I ran, but was unable to generate much speed.

Once we came out of the park and headed towards Ocean Parkway, I had hopes of making up some time. The straight run down Ocean is primarily flat, although there was a small climb as we made our way up the ramp and turned left towards the road. The park provided a lot of shade, but Ocean Parkway was lit up by the sun. I kept telling myself to remove my long sleeve top layer that I'd planned to discard. For some reason I didn't. I'm not sure if that would that have made a difference, but had I done it, it probably would have helped.

I felt every mile, but never felt overly taxed until the end. I dutifully stopped at the Gatorade and water stations and, although I wasn't making good time, I felt fully in control. A woman who I was chatting with in the corral told me how the cross streets along Ocean Parkway are in alphabetical order. Watching the letters change gave me a sense of progress. In my two previous half marathons, ten miles is where I began to really feel the effort. Once again that was the case. I locked into a sustainable pace and tried to hold on for the final 5K.

I could see the Belt Parkway overpass in the far distance and I focused on that. Soon after, I saw the 20K sign and did the math in my head that I only had half a mile to go. We turned onto Surf Avenue where the roaring crowd of spectators provided a huge wall of sound. I spotted the Cyclone and the sign saying 800 meters to go, beginning the longest half mile of the race. We turned left toward the boardwalk and I saw the 400 meter sign. I was so ready to finish. When I saw the chute in the distance, I gave it everything I had.

The finish line, a sight for sore eyes and legs

PHOTO COURTESY OF KWL

I crossed the line and collected my medal, feeling completely drained. I downed a cup of Gatorade and grabbed a banana and made my way through the crowd. KWL found me and I sat down feeling overwhelmed. As in previous long runs and races, I felt a little light headed. KWL got me a space blanket and TPP gave me her cup of water. LS got me more water and I took a GU gel to try to get more electrolytes into my system.

LS, SIOR and TPP relaxing post-race

PHOTO COURTESY OF KWL

I was still light-headed even after taking fluids and electrolytes. My friends decided that I should visit the medical tent and I walked over with SIOR, TPP, LS and KWL. TPP spoke with one of the medical workers who allowed me to bypass the line and brought me right in. They put me on a cot, made me swallow two salt packets, drink Gatorade and eat a banana.

The EMT took my blood pressure which was a little low. The doctor said that the pounding my legs had taken had pooled blood below my waist and that lying down would help. It was feeling back to normal soon, but they insisted on running an EKG (I guess they had to run these tests due to liability concerns).

They eventually retook my pulse which had returned to normal and released me. Once I reunited with my friends we walked over to the street on our way to the F train that would get us back to Queens. We quickly realized that the F train back would take us over an hour, KWL suggested we take a car back to his house. He flagged down a limo, negotiated a great price, and we were soon on our way.

After we arrived at KWL's we collected our race bags, gave each other hugs and said our goodbyes. SIOR had driven her own car and headed off to LI while LS and TPP rode back with me. The LIE was like a parking lot, but chatting with LS and TPP made the time go by quickly. We arrived at my house and said our goodbyes.

It was only around 1:00 PM, but it already felt like a very long day. Despite my side trip to the medical tent, it was a great experience. I so appreciate the generosity and support of my friends. They happen to be extremely fun and interesting people and that made a good race great. I don't care a bit about my time and finishing when I did was not a great surprise. My race performance has definitely declined over the past two years and I'm planning to get a checkup to make sure everything is on track.

An interesting day in Brooklyn

 

This morning started early and involved some complex logistics. The Runsketeers and our Runska-buddies managed our way from the top of Prospect Park to the Coney Island boardwalk, along with 27,000 others. We had lots of fun running the NYRR Brooklyn Half. I'll post a full race report tomorrow.

Runsketeers weekend, dinner and a Mother's Day run

Me and the moms (minus SIOR's chin)

Yesterday's run (street): 5.7 miles
Today's run (Bethpage trail): 9.6 miles

This has been a Runsk-terrific weekend. Yesterday, our queen of speed, SIOR, hosted a great dinner for our small group, including grownups and kids ranging in age from 2 to (almost) 16. The food was great, the company was great, and the energy level was high. TPP and I finally got to meet Mr. SIOR, who was a personable and welcoming host, and their fantastic, adorable kids. It turns out that Mr. SIOR and I have some friends in common. What are the chances of that?!

Earlier in the day on Saturday, I went out for 5.7 miles around my neighborhood. My new schedule makes it difficult for me to run during the week, so I needed to cram some mileage into the weekend. The run itself was unremarkable, though I worried that a mid-length run on Saturday might affect my running performance today. There are a number of reasons why I fell short of my planned distance of 12 miles today, and that could have been a factor.

Today's Mother's Day long run started in different places for the Runsketeers. TPP and I met along the bike trail north of Haypath Rd with the goal of eventually meeting up with SIOR, who was starting her run at the southern end of the Massapequa Preserve. TPP and I ran north and turned around when we reached the point where I'd calculated that our southern direction would get us to the Bethpage lot in time to rendezvous with SIOR.

For different reasons, the timing had us at Bethpage earlier than expected. Me and TPP waited about 10 minutes before resuming out southern direction with the intention of intercepting SIOR along the trail. We all met up at the bottom of the big hill right before the lot, and ran north, making a brief stop at Bethpage. We all got water from the fountain because, while it was relatively cool, it was extremely humid. The two "rests" along the way may have contributed to a degradation in my ability to maintain pace. In retrospect, I think it was my failure to bring a water bottle that made my last miles very difficult.

We ran further north and I watch SIOR grow steadily smaller as she opened up space between me and TPP. TPP was able maintain a better pace than me and I followed about 30 feet behind her until we met up with SIOR who was waiting for us at Old Country Rd. SIOR suggested taking a picture at that point, which was a good idea since we often forget to do that. It would have been great to get a selfie at dinner last night, but we never got to it. I think that's because we were having too much fun to think about it.

Shortly after we took our pictures, I reached the point where I needed to stop running. SIOR continued all the way to Sunnyside Boulevard (mind blowing, considering all the miles she'd already covered and the challenging hills north of Washington Ave). TPP ran another mile and met up with me where I'd stopped. After she returned, we started walking back to our cars knowing that SIOR would eventually catch up. That happened about a mile north of where we parked, so the three of us got to have a nice talk without anyone worrying about finding an oxygen tank for me.

I ended up covering 9.6 running miles, plus those walking miles at the end. I wanted to finish my Brooklyn training with 12 miles, but I didn't quite get there. I think with a resting taper, carrying water and maintaining a consistent pace next Saturday, I'll be able to get through the distance. There's no way I'll PR and there's a good chance I won't beat my original half marathon time when I ran with an injured knee. But Brooklyn is about the experience and being with friends. I hope they won't mind waiting for me at the end.

Runsketeer Sunday on the mountains of Westbury

The concrete roller coaster

Today's run (SUNY Old Westbury): 7 miles

What goes up must come down. That is an apt description of the loop I ran today at the campus of SUNY Old Westbury. SIOR, who discovered this beautifully torturous running venue, described the course as "hilly." She certainly wasn't kidding. With the exception of the short drive that connects the campus to Cedar Swamp Road, I don't think there was a level section on our route today.

SIOR was unable to join us this morning, so it was left to TPP and I to conquer this undulating beast. She wanted to run 11 miles today and I had had 7 scheduled. Our timing was almost perfect. I arrived a couple of minutes before our designated meet time and I could see TPP heading in my direction. She was probably half a mile away, but her neon yellow running jacket made her easy to spot. TPP had already run 30% of her planned distance and would cover the balance while I did my seven miles.

We headed west toward the loop running against traffic. There were a lot of cars on the route because the college was having an Open House. Fortunately there was plenty of room for the many other runners and cyclists we saw today. I followed TPP who is a very focused runner. I had to constantly occasionally remind her to get over to the left when cars were heading in our direction. Apparently her friends from the Selden Hills running club are frequently called on to do this for her during their group runs.

Elevation chart from today's run

We encountered the first of many hills soon after we'd started. We were running easy and took it on without much trouble. Every hill was followed by an equivalent drop, making it the least fun roller coaster ever. But the run was fun, because our pace allowed us to carry on a conversation most of the time. I've never been able to speak when running at my regular training pace, but I did okay today.

I had been concerned about being able to cover seven miles over what turned out to be 600 feet of elevation. We decided to walk parts of some hills, but I stopped my Garmin during those times because I wanted to make sure I recorded 7 full miles of running.

I'm looking at today's run from a couple of different perspectives. On the positive side, I had a great time running with a friend, made my targeted distance and ran a lot of hills. On the not so positive side, I probably fell short on effort, as evidenced by my heart rate that averaged only 75% of max. I think this is a signal for me to start pushing my speed a little more on my long runs. SIOR suggested running a couple of miles at targeted half marathon pace on training runs and I plan to do that during next Wednesday's run.

Raising HR should raise performance

I want to get my heart rate up to at least least 80% of max on long runs and average at least 85% on more speed-focused runs. This is a tough change for me because the harder I push, the less I enjoy the run. But I always feel great afterward.

High winds and slow paces

 

Today's run (street): 3.1 miles

There was a point in this morning's run when I told myself, after calculating my final pace, to remember how windy it was today. I know from many track workouts how wind can restrict speed. I once ran 400's where my pace varied by over 15 seconds depending on which direction I was running. Today's run, in terms of perceived effort (PE), felt much harder than Thursday's, but I ended up running 10 secs per mile slower.

The purpose of today's run to was to maintain my targeted half marathon pace over the prescribed three mile workout. That's exactly what happened on Thursday's 3 miler, but I barely broke a 10 minute pace today. During the few times on this run, when the wind was at my back, I felt like I was moving. That made me feel good about my form. I'd like to be running the easy 3-milers at around a 9:20 pace, but I'm not there yet.

The Runsketeers are doing a long run tomorrow morning. For me it's seven miles, TPP is doing 11 and SIOR is doing 16. We're trying to coordinate our rendezvous so we can all run together. Between our different paces, start times and meeting points, it's an interesting math problem. The route we chose will be hilly (I'm told). Seven miles of that should help me make progress on my endurance, but I'm expecting to be sore by the end.

Runsketeer training run at Bethpage

Why am I smiling? I'm done.

Photo and artistic effect by The Petite Pacer 

Today's run (Bethpage State Page): 6 miles

Today's run with my Runsketeer buddies had its ups and downs, and I'm not referring to the hills at Bethpage. The ups came from spending time with two of my favorite people, SIOR and TPP, who joined me on the trail this morning. The downs related to the struggles I had trying to cover 6 six miles today. It was the second Sunday in a row where I went out for a long run with great hopes, but ended up with a disappointing performance.

SIOR was running 17 miles today. She covered all but six of them before rendezvousing with me and TPP on the north trail at Bethpage. TPP and I took off in SIOR's direction and we both noted that the pace felt challenging. This was not a good sign for me because we were running slower than our normal training paces and I feared that today would be a repeat of last Sunday's performance. It turns out that it was.

We met SIOR at the one mile marker on the north trail. She had done an out and back from the parking lot and we all decided to head north from there. Both of my group-mates are speedy, although TPP has been hurting a bit and is still dealing with respiratory issues. She took a few moments for recovery (as did I) throughout the run, but when she was in "running mode" she did an impressive job of keeping up with our speediest run-mate.

Much of today's run was spent watching my buddies progress from a distance. At first my gap was about 30 feet as they tried to keep me included. They both slowed or stopped so I could catch up and participate in the conversation. Unfortunately, I struggled to both talk and run and eventually encouraged them to open up and run their faster pace. They are great people and they followed a "No Runsketeer left behind" policy, so periodically I would spot them waiting for me to catch up.

I am still puzzled by my difficulties today. They started early and remained, just like last week. I had really good runs on Wednesday, Thursday and Saturday where I maintained my targeted training paces. Wednesday's run was 4.4 miles where I ran strong from start to finish. Yesterday I did a hard three miles near targeted half marathon race pace. The only variable that could explain it is the weather. Last Sunday's run and today's were both around 30° with wind-chill and I wonder if I've developed a cold induced breathing issue.

I managed to cover six miles per my training schedule, although there were a few stops for rest and to let traffic pass on Old Country, Old Bethpage and Haypath roads. It was a strange experience to be running with such a high perceived effort, yet not being able to keep up with the continually shrinking silhouettes of my friends as they disappeared over the many hills along our route.

Reunited in the parking lot

Photo by The Petite Pacer 

SIOR made it to our end point first, followed by TPP who threw in surges at the end. I rolled in a couple of minutes behind her. One of the "ups" from today was when the three of us took a few minutes to chat at the three mile point of our run. We didn't get a chance to go for our traditional Starbucks after-run coffee, so this was a nice substitute. We also took a few minutes once we finished, but the combination of cold, sweat and scheduled obligations caused us to cut that short.

I'm trying to look on the bright side. I got to spend time with my buddies and ran my planned distance. After last Sunday's tough run, I did far better throughout the week. Hopefully that will repeat this week. Eventually I'll get past whatever it is that's making my Sunday runs so difficult. It may be something as simple as warmer weather. It's spring, so theoretically that should come soon.

Race Report: 2014 GLIRC Runner's Edge Trail Relay

First leg off and running (TPP is third from left)

Today's run (GLIRC Bethpage 2x3 Trail Relay) 2 mile leg (Team finish time 56:05)

The weather finally cooperated enough to allow GLIRC to run the Runner's Edge Relay this morning. This race was originally scheduled for February, but the unrelenting snow had made the trails at Bethpage State Park unrunnable. A little rain and a few days of 40 degree temperatures cleared out most of the snow, although there were still a number of icy and muddy sections along the path.

As the name implies, this race is a team effort with each member running one 2 mile leg. I haven't been running well this year, but I did a few speed oriented treadmill runs earlier in the week and figured two miles wouldn't be much to worry about. I was wrong about that. Today's two miles didn't feel endless, but I had much more difficulty that I'd expected. It was too late to help my teammates, but I discovered a large gap in my conditioning that I hope to address as I begin my half marathon training.

Runsketeers pre-race

Our team was called the Runsketeers, consisting of me and friends the Petite Pacer (TPP) and She Is Out Running (SIOR). SIOR had little prior trail experience, but she's lightning on the road. She qualified for Boston this year and almost always wins or places in her age group. TPP is also very fast (she has racked up her share of podium spots) and takes performance training very seriously. Then there's me. I used to be competitive in my age group and I've done a lot of trail running. These days I struggle to break 28 minutes in a 5K.

With that lineup, we decided to have TPP run the first leg, me the second and have SIOR bring it home. The idea was that TPP would put us in a competitive position, I would do my best to hold that and SIOR's speed would help gain back minutes and position. We didn't really discuss it, but that was my reasoning.

TPP has been feeling under the weather this week and is still fighting a fever. She's a tough competitor but decided to run despite feeling sub-optimal. Our backup plan was either to have Mrs. ER run TPP's leg or have me or SIOR run two legs. We ended up with the original lineup intact. SIOR's marathon schedule had her running 10 miles this morning prior to the race. She anchored our team after doing that long run on the hilly Bethpage bike trail. These women are amazing.

Me and Mrs. ER after number pickup

Team ER arrived at Bethpage around 9:00 AM and I collected our bibs and t-shirts. SIOR and TPP arrived about 20 minutes later. It was nice bringing together my running friends and my family. Our talking kept our minds off the fact that it was very cold and we didn't have any place to keep warm. There didn't seem to be that many participants, but the crowd grew as we got closer to start time.

We headed over to the starting area a little before 10:00 AM and the race began on time. Each leg started on the open field and led to a path into the woods that eventually connected to the main trail. TPP and the others disappeared into the distance and I was still thinking this would be relatively easy as races go.

First hand-off, from TPP

It wasn't that long before we spotted TPP exiting out of the woods from the opposite side and soon enough we slapped hands and I took off for the second leg. I made the mistake of starting too fast and I paid for that later in the run. The trail conditions were (at best) wet and stable, and (at worse) muddy, icy, snowy, sandy and slippery. There were plenty of race volunteers along the course to keep us on track and warn us of trail dangers. I was disappointed to feel overtaxed midway through the leg and I slowed considerably when running in areas of deep mud and sand. Bethpage doesn't have hills like Stillwell, but this course did have its uphill challenges.

SIOR ready to fly

Seconds after the hand-off

I was not in great shape by the time I reached the field. My family described my "sprint" to the relay hand-off as "slow motion." SIOR took off quickly and gained back some minutes. We all gathered near the finish line chute and saw her come through after covering her leg in about 16 minutes. There are no results posted, but her effort undoubtedly helped our race position.

SIOR brings it in

PHOTOS COURTESY OF EMERGING RUNNER JR.

The reward for our hard work was found at the food table where they served muffins and cupcakes as big as softballs. They also offered hot chocolate and noodle soup that was described by my wife and kids as "fantastic." I had a great time although I am disappointed with the way I ran. I'm determined to get back to my prior level and I have a training plan that I think will help. My Runsketeer teammates both put in impressive runs and I'm honored to be part of that group.

I may return to Bethpage tomorrow to do my first Half training run. It's just five miles, but today was only two and that was no picnic.

Runsketeer run in Eisenhower Park

Well at least I can drink coffee as fast as them

Today's run (Eisenhower Park): 6.7 miles

It took a lot of late night planning to choose today's running venue, but it paid off for the Runsketeers this morning. With Bethpage's trails still "out of operation" and the Runner's Edge Fun Run taking place on public roads, we decided to meet at Eisenhower Park. SIOR qualified for Boston and has been following a training program that required her to cover 14 miles today. She ran 7 miles around her local roads and then met me and TPP at the park to run seven more.

I've been dealing with the beginnings of a cold that has sapped a lot of my energy. Yesterday's run on the treadmill was very difficult and I wasn't confident that I could run the miles that my Runska-buddies were planning. I was also concerned about maintaining a pace that wouldn't bore them silly. Their support got me through the distance (I hadn't run more than five miles on pavement this year). As usual, they were extremely gracious about accommodating my pace.

I don't know why my stamina and performance have been so poor the last couple of months. I suspect it's due to my lack of focus and boredom from running on the treadmill. SIOR runs faster on the treadmill to get through her workout faster. I run slower so I can be more easily distracted by the TV. In less snowy times, when I'd run outside every day, it was easier for me to add speed into a run. I would also add chunks of distance by spontaneously choosing different roads to follow. I know I can easily add speed and distance when on the treadmill, but I don't.

All around the park today

Graphic courtesy of The Petite Pacer

Our route today went all around, due to construction being done to build ice rinks in the park. I lagged behind my buddies by a few feet much of the time, but they worked to adjust their speed to keep me within talking distance. There was one point when we followed the same route that we ran on the New Year's Hangover Run. This allowed me to rest a minute while my friends followed the end of the loop and met me on the other side. So in terms of total distance, I probably ended up covering fifth of a mile less than my running partners.

With the exception of a few parts on the path that required careful stepping (and a short walk) over icy snow, Eisenhower's trails were fairly clear. I didn't think I would be able to go more than four miles early on the run, but the fun of being with my little group made the distance fully manageable.

Despite another snowstorm predicted early tomorrow morning and the return to Polar Vortex temperatures, I am hopeful that this snow will soon be gone and I can get outside and resume performance-focused training. I'd like to be able to keep up better with the Runsketeers so I participate more in the conversations during the run.

The good news is that it takes no effort to sit in Starbucks and recount the experience after the run. We were all time constrained today, but we made the best of it. It was so great to see my friends and spend time doing something we all love to do. I almost ran seven miles today after weeks of treadmill 5K's. I couldn't have done that without the Runsketeers.

Tuning up for an outside run

Foggy view from the treadmill

Today's run (treadmill): 3.3 miles

This has been a great week with the kids being off from school. I've had to work on projects, but I've also had a good amount of family time. My business in the city yesterday produced the need to do lots of work today. I didn't get to run on Thursday, but I covered a few miles on foot. I'm loving those gel insoles.

I'd hoped that this morning would provide an opportunity for me to finally get outdoors and run. However, the snow hasn't melted much and there was a thick fog that was produced by a rapid change in temperature. Both of these things made street running too dangerous, so it was back on the treadmill. I no longer curse my fate as I look outside at the still-icy roads. I know I'm fortunate to have the option to run indoors.

I'm planning to run with my Runsketeer buddies on Sunday, so I tried to up my game in terms of speed. I've been extremely complacent in terms of performance and I shocked my body a little by doing a progressive speed run. This treadmill regimen has taken me out of race shape so I hope I'm able to keep up with the "twin turbos" this weekend. I usually do better on the road than on the treadmill in terms of pace, but the last time I ran on pavement, my legs did not like it at all.

Hey, remember me?

Hence, the treadmill

Today's run (treadmill): 3.25 miles

It's been a few days since I last posted due to both a lack of time and subject matter. It's Thursday and my grand total for the week is three and a quarter miles. Tuesday and Wednesday were spent in the city. Those days started early and went late and I didn't have an opportunity to work out. I covered plenty on miles on foot, so that counts for something, right? Most of that walking was done at a brisk pace due to the face-freezing temperatures that were caused by head-on winds.

But I write about my running, and not my walking (generally), so I didn't have much to post. I suppose I could have written about my meetings, but this blog isn't The Emerging Business Guy. I've felt weirdly out of the running loop, especially since the Runsketeers were due to dominate on Saturday's trail relay and there were probably things to discuss. We learned that the race was canceled due to the two feet of wet snow that's being dumped on us right now.

I have to admit that I'm partially relieved that this race has been postponed until March. I have not trained well for the Bethpage relay that requires full tilt running for two miles. All the treadmill running that I've been doing has taken away whatever edge I had. My treadmill sessions haven't been as performance oriented as an equivalent run on the road. My experience on Sunday, running on pavement for only the fourth time in 2014(!), revealed a conditioning gap caused by a lack of road time.

Today's run was on the treadmill, due to the foot-plus of snow already we've received. I'd shoveled in the morning and I suspect that explains the lack of focus I had on my run. I ran at my normal speed but I felt detached and unconnected the whole time. On the plus side, I got in my first run after three days off, but I'm definitely not in the zone. I'll blame it on the weather and look forward to the clear roads and warmer temperatures that will eventually come. Unless we've just begun a new Ice Age...

Black ice and snowy running at Bethpage

One of the clearer spots on the trail

Today's run (Bethpage State Park): 4.3 miles

Enough was enough after two weeks of nothing but indoor running. I felt the need to get outside and reacquaint myself with the road. My neighborhood streets have pretty much cleared and yesterday's "warmer" temperatures exposed a lot more of the sidewalks. Safer for running, but not ideal. Assuming the Bethpage bike trails would be similarly clear, I figured that would be a better bet. This is why I don't gamble.

I'd traded Facebook notes this morning with The Petite Pacer (TPP) and She Is Out Running (SIOR) and mentioned my plan to run at Bethpage Park. TPP expressed some interest in running there as well. I wasn't sure I would be heading there, but I hoped I'd see her if I did. When I arrived I was disappointed to see that the trails were covered in white. The only views of the pavement came from the narrow tire-tracked sections.

View of the southern trail head

I parked in the lot and was delighted to see TPP's very distinctive car pull in a minute later. I think I surprised her when I walked over while she prepared her gear. We noted the poor condition of the trails and started our run at the northern trail head along the 4" of exposed asphalt. Soon enough, we reached sections consisting only of ice over snow. This forced us to the edges, that were a more stable crusty snow.

Most of our running required side stepping between tire exposed asphalt, packed (but not icy) snow and compressed leaves flattened by vehicle traffic. I followed TPP for the most part, and she did a great job of guiding us through the more treacherous segments. Every once in a while she'd point to black ice. I did have a couple of missteps along the way, but thankfully nothing that caused a fall.

Can you believe we just ran that?

My plan, after seeing the poor trail conditions, was to cover four miles rather than my original target of five. My reasoning was that every step I took was a potential chance for a spill. That, along with the additional work that was required to avoid hazards, made four miles a great workout. We returned to our starting point where I finished my run and TPP headed off to do another couple of miles.

I would have liked to cover a little more distance today, but perhaps I will tomorrow. The temperatures are supposed to remain above freezing through the weekend, so I may try a neighborhood run on Sunday. With most people staying home to watch Superbowl pre-game shows, the roads may be fairly free of traffic. At the very least, I won't be dealing with the hazardous conditions I saw at Bethpage this morning.

Call me mister social

All for one, one for all, gluten-free! 

Today's run (treadmill): 3.25 miles

Groucho Marx once said, "I refuse to join any club that would have me as a member." Perhaps that's been my policy as well, because I haven't been a member of any social group since Economics Club in college. After five years of talking about running clubs, I finally took the plunge this week and joined the Greater Long Island Running Club (also known as GLIRC).

My running buddies and race teammates SIOR and TPP are far more social than me and both are GLIRC members. They get a lot of value out of the club and have encouraged me to sign up. Every interaction I've had with GLIRC members has been positive and the Clubhouse Run that they held in mid-December (open to non-members) was great. I finally ran out of excuses and joined. I'm already benefiting from my new membership by getting a reduced entry fee in an upcoming race.

Our relay team, the Runsketeers, will be competing in the Runner's Edge 2x3 trail relay, held at Bethpage State Park on February 15th. I am the most experienced trail runner, but by far the slowest. TPP is quick and nimble and did really well in the Rob's Run Cross Country race back in December. SIOR is seriously fast and can probably do her entire leg as a sprint. I plan to put it all out there that day. It's Bethpage and it's trails, so what's not to love?