Morning Glory

Time to add another $20 to the Garmin fund for todays' early run. I was hoping to beat 9:05 and continue my steady improvement in pace during these morning excursions. I went out fast from the start encouraged by the fact that, right now, I am not suffering any injuries that would mitigate my efforts. I knew I was moving well and I thought about how running with others can help improve speed so I imagined I was trying to keep up with a fast paced crowd. In truth it was just me and lots of rabbits. I decided to run hard for as long as I could and throttle back if I got tired. I knew I could run one mile fairly fast (compared to my average pace) so I was curious to see how far I could go before I started to feel depleted.

It was cool but already humid and those conditions worked for me. I felt like I had a fair amount of glycogen on reserve as I passed the 12 minute mark. I didn't look at my pace or distance and I was very curious to know if I was really doing well or if I was experiencing a 4:00 AM delusion. I returned home after covering 2.5 miles in about 22 minutes and was very pleased to see I'd averaged a pace of 8:40/mile.

I think today's $20 was well earned but lately I'm wondering whether I want the 405 or if my new 3GS iPhone will provide adequate utility for GPS and elevation mapping. But that's a subject for another post!

The one after 9:09?

You might recognize the subject of this post as an old Beatle's song. For me it's a question of how I'll do the next time I go out for a run at 4:00 AM compared to the last two days. This early morning outdoor running has been a great enhancement to my overall workout program. I cannot remember the last time I got up at 4:00 knowing that I would need to endure the tedious and percussively loud whine of the treadmill. I appreciate the machine and respect that after more than a decade it still does the job. I built my running fitness with this treadmill over many months. However, respect and affection can be very different things.

Moving from a seven-day-a-week (five on the treadmill) routine to five days running outdoors, one day of elliptical and one rest day schedule has been a big improvement. I've never been much of an outdoors person (ask my wife) but running has changed that. Give me the road and the trails (or, worst case, the track) and I'm happy. I get up excited at 4:00 AM knowing cool conditions and quiet streets await me. The only downside has been that my pace seems to suffer early in the morning, especially compared with my past treadmill experience. Where I was running 8:50 miles on the treadmill I was running 9:30 or slower outdoors. I guess it has to do with the machine providing more help than I thought.

This morning I went out fast and tried to maintain a fluid pace. I knew from experience that feeling like I was moving along quickly can be deceiving at that hour. I ended up covering almost the same distance as yesterday, 2.4 miles, but my pace had improved to 9:09. This is definitely the direction I want and I'm wondering if I can maintain this progress going forward. In the meantime it's another $20 into the Garmin fund for breaking 9:10 before the birds are up.

Banking on a Garmin 405

I've decided to target $300 for my Garmin 405 fund. As I'd mentioned previously, I'm going to contribute $20 to the fund every time I achieve a goal or perform a notable run. The goals are quantifiable but the other criteria are objective so I'll serve as both the banker and the judge. As long as I think I've earned the contribution I'll award the cash. Last Friday's 4.7 mile Central Park run was on the bubble because I didn't break 9:00/mile. On the other hand it was almost five miles, somewhat hilly with 90+ percent humidity and temperatures in the high 80's. So 9:04 overall for that distance earns the first $20. Sunday was 3.7 miles under 9:00/mi so that gets the prize as well. $40 banked.

This morning I was questioning whether to attempt my early morning run. The rain was coming down hard moments before I dressed to run. With the 4:00 AM darkness, despite my headlamp, I had concerns about visibility. I opened the garage and saw that the rain was very light, barely there in fact, so I took off hoping for the best. It really turned out to be the best, the cool breeze and the light moisture in the air felt great. It wasn't too dark and I felt limited only by the amount of time I had to run.

I ended up covering 2.4 miles at 9:16/mile. It was the fastest I've done at 4:00 AM but the judge is not awarding any prize money for that. Considering that it's tougher to go fast minutes after awakening from a sound sleep I'll concede to a goal of 9:10 for an early morning pace. Once I reach that I'll bank the money and revise the goal closer to 9:00/mile.

Mid year goals check

After yesterday's race I started thinking about my progress this year and how I have done against my running goals. In business it is common to set goals early in the year that become irrelevant by years end. Sometimes new objectives surface months later. In terms of running I'm pleased that the goals I set in late December remain valid. I suppose I could add a couple related to specific conditioning needs but those are really on the tactical side. Here's my mid year report card:

1. Participate in at least four local races.

As of yesterday I am 3/4 through this goal. I'm hoping to participate in a Summer Series run in July and I have targeted a few fall races including a local Thanksgiving race in my town.

Score: Ahead of pace

I have run 6 miles (actually, due to a Garmin calibration error it was 5.95 miles) but I haven't made 6.2. I was going to run the Great Cow Harbor 10K later this year but I have a schedule conflict. After yesterday I realize I'm not ready to be competitive at that distance so I'll likely hit that goal this month in a training run.

Score: On track

3. Run three miles under 8:40/mile.

I ran the LI Marathon 5K at 8:33 and have beaten 8:40 a few times on longer runs since then.

Score: Completed

4. Incorporate one rest day into my weekly training schedule.

I didn't take too many rest days until my first race in April when I forced myself to take a couple before that event. I've been taking them most weeks since then and I've also incorporated a light elliptical workout once a week.

Score: On track

The only goal I would add for 2009 is to run at least 20 miles per week. I've averaged 19.2 miles since the beginning of May so this is possible. I plan to do more outdoor early morning runs which will push my daily average higher than I've been attaining on the treadmill.

Memorable Memorial Day

We had an event that took up most of our day today so I got an early start to my run. I took off around 6:30 AM with no planned route or distance. I figured that I'd do at least 30 minutes and let my location relative to home determine my full distance. I got off to a good start navigating through my neighborhood for a couple of miles before crossing over to neighborhood #2. The weather was cool and I wasn't having any issues with my leg so I figured it would be a fairly smooth run. I did a loop through neighborhood #2 and by the time I exited into the far end of my neighborhood I was starting to feel some fatigue. Throughout the run I was thinking about pace and I was a little frustrated that I wasn't getting an accurate read from the Garmin foot pod. The pace it was showing was about 9:47 yet I knew I was running close to race pace at that point. I really have to do a focused calibration on the Garmin this weekend.

While I wasn't really all that tired or in any way winded as I approached 30 minutes I recall feeling like I was working harder to run 3 miles than I had in recent days. It was hot this morning but not oppressive. As I ran I kept thinking about how it would feel to jump into the pool when I got home. So much of running is accepting some pain and tedium and while last weekend's runs seemed a lot like floating today's felt less buoyant. Despite the way I felt I decided to run another 10+ minutes towards home. It was getting hotter as the sun rose higher and I decided to push the pace a few times to test my conditioning. As I reached the last couple of streets I began to feel some slight discomfort coming from my right inside leg. I held back a little concerned that it could be a groin related issue but I did push the last quarter mile. Knowing the Garmin is currently inaccurate for distance I Gmapped the run and calculated that my pace was 9:07 for 4.82 miles.

I gave myself a few minutes to get my heart rate down, quickly changed into swim trunks and jumped in the pool for the first time this season. I entered the pool hot and sweating and emerged freezing (which was a much better feeling). The rest of the day was spent at an event where the music was too loud and the high calorie food was too available. I certainly exceeded my calorie and fat quota today and didn't much enjoy it. I know I'll run it all off but I'm feeling a little guilty, especially about the sugar.

I saw AG's tweet reports from the Patch Sprint 12 mile mountain race. Her team all finished the event and one teammate finished 2nd. Great going to all. I'm hoping the rain hold off tomorrow so I can try the Bethpage trails. I did 20.6 miles this past week and I hope to total at least 13 over the long weekend. 8 miles to go!

5 kilometers of fun

5K UPDATE - Official Results are in: 26:34 (8:33 Pace). Finished in top 20% and placed 2nd in my age division.
---------------------------------------------------------
I've completed my second race in as many weeks and I'm very happy to report that it was another great experience. They haven't posted the official results but (by my calculations) I finished with an 8:31 pace. There was some drizzle about 30 minutes before the start but by the time we took off it was dry and clear. I wore a very light, waterproof but breathable running jacket that my wife encouraged me to buy at the Super Runners Shop booth at the Health and Fitness Exposition. The Expo was located adjacent to the race check-in area. I decided to wear this jacket even though it wasn't raining at the start and I regretted that near the end of the race when I started to get hot. It didn't make any difference in terms of my performance and I was relatively strong by the end of the race, much more so than the 4 mile race on the 19th. The differences between those races explains that as the 4 miler had some formidable hills and was a mile longer. Rounding out my gear, I wore a dry wicking running hat, my Pearl Izumi running shorts and a couple of items that AG gave me, some Merino wool socks that provided the extra cushioning I needed for my aging Nikes and a Nike Fit jersey that did a great job of keeping me dry.

Joining me this morning was my friend RDV who was running in his first race. My wife and kids served as the cheering section for both of us and there was a lot of excitement as we waited for the race to begin. There were a couple of short speeches and then we were sent off at the sound of an air horn. I started faster than I'd thought I'd go but I felt good and I was still cool so I figured that I could dial it back if I felt like I had been too aggressive. I passed a lot of people over the first half mile and most of them stayed passed throughout the race. Unlike the 4 mile race I also passed a few runners near the end. I was surprised when I saw the mile 1 clock reading 8:25 and I worried about sustaining that pace. My Garmin failed me again and for the second time it recorded time but did not display distance. I tried to start and stop it which had worked once before but it was a lost cause today. There was no clock at the two and three mile marks so I didn't know my splits but I had a feeling that I was doing well.

As I came around the final bend and saw our starting point I began to really enjoy myself knowing that I was about two or three minutes to the finish line. The race ended with a run through the stadium at the Mitchel Athletic Complex and I was pleased that I still had enough energy to push my speed for the last 100 meters. Looking up at the clock I was surprised to see that I came in well under 27 minutes which was my goal for the race. My friend RDV finished a couple of minutes behind me and he also exceed his pace goal.

So that was the day and I am happy to have completed one of my 2009 race goals (running at least 3 miles under 8:40/mile) and I'm halfway through my goal of completing four races this year. I want to start working on distance now so that I can run a 10K and be more comfortable on longer runs. But that will have to start next week, I'm going to relax the rest of today and maybe even tomorrow. I want to thank my family, my friends and my my blog mates who have been so supportive. Not a bad way to spend a Saturday morning. I'll post the official results when I get 'em.

Off in the distance

Last night I uploaded my prior week's runs to Garmin Connect and also updated my total workout history to MapMyRun. The Garmin Connect reports verified that my average pace has improved but, when I looked at overall monthly distance on MapMyRun, I noticed I was falling short of the previous month. This bothered me for two reasons. For one, I've never had a decline in total distance compared to the previous month. To date, I've gained about 3% each month over the last six months. The second reason was that March, a month with 31 days, will likely show a 7% decline against February, a month with 10% less days.

At this point, the only way I could end up even with February would be to run five miles tomorrow and that isn't going to happen. I guess I could blame my leg injury because I have been very careful not to strain it. I've also been focusing more on faster paces rather than longer, slower runs. Yesterday and today I chose the elliptical to further help my leg recovery and I'm pleased to note that I've had the least amount of pain today than I've had in the past three weeks.

If less mileage and more cross training leads to better injury recovery I think I can take the hit on distance. If things continue to feel this good tomorrow I'll try to run 2.5 miles and split the difference.

Hurtin for certain

Yesterday afternoon we all headed over to the high school to do some running. The kids had fun running on the track but they wore themselves out pretty quickly. Mrs. Emerging Runner, who's a dedicated walker, has been integrating running into her daily workouts on the treadmill. She wanted to see how track running compared to the treadmill and we ended up doing a couple of miles (in total). We kept it to a moderate pace but it was still 30% faster than she normally runs on the treadmill so she occasionally switched over to walking. In all, it was a impressive beginning run on terra firma and she set a goal to double the amount of distance during her next visit to the track.

On the other hand I had a tough start. After running 5.2 miles in the morning, my muscle injury felt better but the pain returned by afternoon. My first few minutes on the track were uncomfortable but the pain reduced after I'd warmed up. On top of this pain, I've started to experience a sore throat. I'm hoping it's the start of a cold, rather than a throat problem like strep. When I woke up this morning my throat was even worse and my muscle pain was sharp. A little Ibuprofen seems to have helped but I skipped my usual morning run. If I'm feeling up to it later I may run a couple of miles but I'm not going to try again for the three miles under 9:00 goal this weekend.

36 darn seconds

This morning, with the temperature in the high 20's, it didn't feel like much like spring. My right side soreness was better but I was concerned about aggravating it with a long run. As I prepared to start, my next door neighbor (a CPA) was preparing to head to his office to deal with corporate tax filings. He said he'd rather be running than doing that (who wouldn't?) and I said "Cheer up April 16 isn't too far away." For me it was time to run.

I decided that I would run a minimum of 5 miles today and planned my route on Gmaps to help me stay focused on the goal. My secondary goal was to stay under 9:00 per mile but I knew that running 5+ miles puts me at the edge of my distance capability. I set out on a road with an incline to help me get my heart rate up quickly. It was cold and I dressed with a minimum of layers anticipating that I would build heat as I ran. I was running an 8:55 pace as I reached my first mile and I started wondering how long I could maintain that rate. As planned, I cut over to neighborhood #2 and did the big loop. Not being fully familiar with that area I made a navigation error and I ended up running about half a mile away from my planned exit. I didn't mind, miles are miles no matter where you take them.

Around the 4.5 mile mark I started struggling and I had another episode of hyperventilating. What was different about this is that I was relatively far from home when it happened. Like last time, I simply held my breath and ran until I felt rebalanced. I took a couple of slow deep breaths and soon returned to my previous rhythm.

I'll admit that the last leg, about 1/3 of a mile, was a struggle and I tried to generate as much speed as I could but I knew I was near my limit. I Gmapped my actual run and compared it to the Garmin and was happy to see that they were within .01% of the distance of 5.22 miles. I calculated my overall pace at 9:07 which meant that if I'd run 36 seconds faster over 47 minutes I would have averaged 9:00 min/mile. Later I'll look at my split times to see if I'd held pace under 9:00 for the first 3 miles which was the original goal.

I'll decide tomorrow whether I'll try for another long run or shorten the distance and turn up the speed. My injury seems no worse for the long run and I'm hoping the pain doesn't return later.

Garmin 50 - illogically lovable

A number of years ago, on vacation in Paris, my wife and I were completely puzzled by the challenge of crossing the street to visit the Arc d'Triomphe. If you're not familiar with its location, the building sits in the middle of a traffic circle off the western end of the Champs-Élysées. It was clear that crossing that traffic would lead to instant death by Renault and yet we saw a number of people milling around the Arc. After some searching we saw a small sign indicating an underground passage that led to the center. It certainly wasn't obvious to us but in retrospect it made perfect sense.

The Garmin 50 reminds me very much of that. Before the Garmin I used the Nike+ Sportband which had less complexity but also less features. It was simple to set up and use, basically it had two buttons that controlled everything and good documentation to show you which ones to push. The Garmin has four buttons that seem to do different things based upon the mode of the watch that can be switched between time, training, interval timing and history. The simple idea of using it as a stopwatch took me almost three weeks to master. The process to do this is simple but the lack of instruction in the manual made it maddeningly difficult. As I use the watch I'm beginning to better understand how the sequence of buttons makes things work. It's still a little annoying when the display says "press OK" when it really means "press the View button" but now, after experimentation, I know to do this.

Of course now that I have gained some comfort with its operation I am thrilled with the data it collects and presents. The combination of pulse rate, speed, cadence, time and distance (accurate to about .03 miles now that I've figured out how to calibrate it) and the Garmin Connect website (that collects and reports the information) are really good. There are dozens of things I'd do differently in terms of functionality and user interface but in the end, it works. However I do wish it calculated pace on the watch, not just speed in MPH.

This morning I ran 4.06 miles at about 9:05/mile which didn't make my target of staying under 9 minutes per mile, but I fully accept it as great progress. It was about 43 degrees when I went out for my run. I only wore a base layer plus a long sleeve technical jersey under a lightweight windbreaker. I was comfortable throughout most of the run but I got very hot near the end. I didn't make either my speed or distance (8 total miles) goals for this weekend but I am very happy with what I've accomplished.

A miss is as good as 3.6 miles

I came within 1% of my goal of running over 3.1 miles at 9:00/mile this morning, completing a 3.57 mile run with an average pace of 9:03. The chart above from Garmin Connect illustrates the technique I used throughout the run where I alternated between my normal pace (~9:20) and a speedier pace. I was pleased to see that the slowest pace that I ran today was 9:28 and the fastest was 8:24. Overall I'm 99% satisfied with the run. The temperature was around 40 degrees when I started but it rose quickly and, coupled with direct sun, I became very hot. I made the mistake of wearing too many layers. This worked great for the first eight minutes but I found it to be a burden over the next 24. At around 2.75 miles I really started feeling taxed which surprised me since I didn't run on Friday and I'd had more than my usual overnight rest. I'll blame the hot weather and the faster pacing. After hitting a wall so soon into the run I am slightly concerned that my conditioning isn't where it should be. But I did recover pretty well and my new focus on speed should help that going forward.

I was also glad to see that my large toe, although still tender, did not cause me any problems during the run. I'm trying to decide on tomorrow's run strategy: 1. Try again to make the "3+ mile, sub 9:00" goal, 2. Aim for a shorter run but make the target pace even faster or 3. Accept today's 99% success and just go for distance on Sunday.

All suggestions welcomed.

My running resolutions

Today is New Years Eve day and I'm thinking about my running goals for 2009. Having signed up for a couple of races it's easy to use that as a starting point. Here are the Emerging Runner's 2009 running resolutions:

1. Participate in at least four local races.
2. Run a complete 10K course (individually or in a race).
3. Run three miles under 8:40/mile.
4. Incorporate one rest day into my weekly training schedule.

I'm sure more resolutions will come to me but that's a start. Yesterday was spent in the city with my family and that amounted to lots of hard walking. I'd started the day by doing 32 minutes on the elliptical and was fairly exhausted by evening. I may start resolution number 4 today and simply rest. Of course by midday I may change my mind. After all, it's not New Years until Thursday.

Perspective on running goals

I enjoy talking to long term runners because it helps me set expectations for my own progress. I'm still a beginner who views a (comfortable) four mile run as a goal but I hope that I will eventually get to a level where I consider that a routine distance. When I first started running the thought of entering a marathon seemed crazy but now I realize that goals are what get people to actually go outside and run every day (or so). I have no interest in running a marathon or even a half marathon but I do aspire to reach a level of fitness over the next couple of years where I can run credibly in a 10K race. Increasing distance or pace is a realistic objective for all runners and it can be done against your own timeline. If I'm going to be competitive for the 5K in May I'll need to be comfortable running at least 4 miles. I know I can get close to that now but not yet at a pace that I want published in race results!