Heat, treadmill and potassium

Electro-like

Today's run (treadmill): 3.1 miles

Fall isn't here yet, but it might as well be. The pool's been closed and the kids are back in class. The morning had a different feel with new early schedules and I'm already feeling more energy coming from the business side. As for the fall bringing better running weather, it looks like that will have to wait for the real fall.

The morning was surprisingly busy. By the time I wrapped up my early work, a thunderstorm was moving through the area. If I was going to get a run in, it would have to be on the treadmill. It felt extremely humid and I was glad to have the big fan. I set the speed high from the start and hoped for the best. The first mile went by quickly, with little problem from either the heat or the pace.

Pretty soon after that, the humidity started getting to me. My wife thoughtfully turned down the AC, but the heat was draining. I told myself, "Less than two miles to go" and focused on CNN to distract myself from the tedium. The trouble with the treadmill is that there's no place for subtlety in your pacing. You're locked in and unless you play with the speed controls, it's a monotonous experience.

I thought I'd never reach my targeted "distance" but finally it came and I recovered with a tall glass of water and some dried apricots. I noticed the other day that they're high in potassium so I thought, why not? That seemed to work and now I have a nice alternative to gels for those long weekend runs.

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.

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.

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.

Hard to run and hard to start (talkin' 'bout my generator)

Good reputation, but hard to start

Today's run (treadmill): 3.2 miles

So much for running early today. Knowing that the temperature would exceed 90°s, I'd envisioned running the Bethpage bike path at sunrise. But the morning got busy and, before I knew it, it was past 8:00 AM. By then, the temperature had risen to the low 70's and I considered going out for a run. After seeing on the news that a big storm is expected for Sunday, I needed to test the generator.

After five minutes of futility, my "high quality" generator failed to turn over. I bought this unit because the research said it's a great unit. However, since we got it, starting it has been a problem. Without delay, my son and I took it to Home Depot to let Mike the technician look at it. I had to leave the generator behind and hoped it wouldn't be an expensive service issue.

Somewhat helpful

I considered a neighborhood run when I returned home, but the weather was already past the point of bearable. I almost abandoned my plans for a workout entirely, but my wife said I'd regret that later. I took the opportunity to test a recently purchased cooling bandanna while I did a run on the treadmill. I figured that I could further optimize my cooling using the big fan.

I'd say that the bandanna was marginally helpful, but the heat and humidity were brutal. The protection from the sun and the breeze from the fan made the treadmill a good choice. I got through the run with little time to spare. We were getting together with some people right after lunch and I barely had time to cool off in the shower.

Later in the afternoon, Mike called and said, "Bad news, it's going to be an expensive repair and it's not covered by the warranty." I was thrilled when he told me he was kidding. It was just $20 for labor, oil and additional gas. I hope the storm doesn't materialize and that I can get in a decent run tomorrow. But if it does storm, at least I know the generator will start.

Brutally hot running, but my advice was followed

Today's conditions (artist's rendering)

Today's run (street): 3.3 miles

As I ran along my neighborhood roads this morning I thought about the heat and the fact that summer is still a few weeks away. I'm not sure what the temperature was at 8:00 AM, but with the sun, it felt as hot as a July afternoon. Actually, with the humidity, it was more like late August. I did my best to put one foot in front of the other and questioned how I was able to manage much faster paces a few years ago.

I made my way through my first mile, running the best pace I could maintain, but far slower than the 8-something miles I used to do at lunch in Central Park. I had a couple more miles to cover before I was done, and I worried that the heat and sun would sap all my energy. I thought about the New Hyde Park 8K race on Sunday and the fact that I will miss it for the first time in three years. But the idea of running hard in this type of heat for 40+ minutes reinforced my decision not to participate this year.

I didn't exactly struggle through the rest of my run, but under those conditions I couldn't generate too much speed. I crossed paths with some neighborhood women who were out for a stroll, walking on the street with their backs to traffic. I quickly said, "You really shouldn't run with your back to traffic." I didn't hear a response, but I encountered them later in my run and they were walking on the left (correct) side. It made me happy that someone actually listened when I expressed concern for their safety.

It wasn't an easy three miles, but I was glad to have faced the steamy weather and met my targeted distance. If I can get my act together and go out early tomorrow morning, I may be able to avoid a repeat of today's heat and humidity.

Running is great when you have fans

Fan-tastic

Yesterday's run (treadmill): 25 minutes
Today's run (street): 3.6 miles

Yesterday was the longest "work day" that I've experienced since leaving my company in February. It was a grind, especially due to the oppressive humidity and 80 degree temperatures. I covered a lot of miles on foot, wearing a wool suit and carrying a backpack. By my last meeting, I was a wet noodle. It's hard to believe that, not so long ago, I was doing that on a daily basis.

Prior to yesterday's trip into the city, I ran for 25 minutes on the treadmill. I knew I'd be covering a lot of ground during the day, but there's a difference between running and walking and I wanted that aerobic workout. I used the powerful floor fan that I positioned directly in front of the treadmill and set to the maximum speed. That machine makes a big difference on hot days, and it provides much greater cooling than the fans that are built into the treadmill itself.

This morning I was determined to run outside and I prepared for the high heat and humidity. I wore my Craft running shirt that does a great job wicking and channeling sweat. I tried to be strategic about which roads to follow, preferring those with large areas of tree shade. I ended up covering more distance than I thought I would, because I'd planned to keep it to around three miles due to the heat. In the end I was pretty boiled, but I was happy to be running outside again. However, I did miss my fan.

My 40 minute MVP

Today's run (treadmill): 40 minutes

Weekends are usually busy and today was no exception. Appointments started early and with  intermittent rain, I was relegated to the treadmill. I had to finish my run in time to shower, grab a quick lunch and head to the dentist, so I targeted 40 minutes for my workout. Precision timing, but it worked out fine.

The humidity was higher than I expected it to be. Even though I'd opened windows on both sides of the room and put on the standing fan, it was hard to bear. I regretted having the fan in oscillation mode rather than aiming it directly at me. Blasting the AC would have also been a good idea.

At work we often talk about the concept of developing an MVP, (Minimally Viable Product) and today I started with a "Minimally Viable Pace." That meant, considering the heat, humidity and my general discomfort with the treadmill, it felt hard enough to constitute a good workout.

By the 20 minute mark I was really hating the experience but I had enough energy to bump up my speed by a few tenths. I continued to increase the pace until I was running at 10K race pace for the final five minutes. I was very happy to hit the button to slow down the machine after 40 minutes and the Gatorade that followed never tasted better.

Tomorrow is the Dirty Sock 10K and I'll admit that it feels like I'm playing hookey by not participating this year. I'm hoping to get out for a long run on Sunday as I prepare for September's Cow Harbor race. A little less humidity is all that I ask for.

Liquid exhaustion

Yesterday's run (treadmill): 30 minutes
Today's run (street) 5.25 miles

Circuitous route

I was tired on Thursday morning and (no surprise) my run was slow. Yesterday morning I felt the same, so I skipped my morning run altogether. I'm not sure why I lacked energy on these two days but it definitely affected my motivation to run. After a half day in the office I headed home feeling more inclined to work out, so I took the opportunity to fit in a 30 minute treadmill run.

Despite yesterday's brutal heat and high humidity, I remained relatively dry during my indoor run. Credit goes to the big fan we've positioned directly in front of the treadmill. I didn't push my pace but, by the time I reached my planned finish time, I was completely soaked with sweat. I'd placed an icy glass filled with Gatorade G2 on the side table of the bed to drink after I'd completed my run. As they say, I was keeping my eye on the prize.

This morning I took it outside with no planned route, but an intention of running five miles. The dew point was approaching 70 by the time I set off and I tried to keep a sustainable pace that would allow me to cover my planned distance. I hadn't matched my normal pace since Wednesday morning's run. Today was no different but my focus was on distance, not speed.

The hot sun and the moisture in the air wore me down, mile by mile, but I still had enough in the tank to cover 5-plus miles. I'm accustomed to being sweaty after these long runs, but today it looked and felt like I had stepped out of a lake as I walked into the house. Every square inch of skin was wet and my clothing was completely saturated. Although I felt no aerobic strain during the run, I was still breathing heavily five minutes after the finish. It was more exhausting than I realized.

I'm on vacation this coming week and I hope to get a chance to run in Washington DC while we're there. If that's not practical, I may need to settle for the fitness center in the hotel. It's less stimulating to run indoors. But, with this weather, I'll fully appreciate the air conditioned experience.

Trail running at Hook Mountain State Park

Hook Mt. trail head. Humidity fogged the lens!

Today's run (Hook Mountain State Park trail): 6.1 miles

The weather report called for thunderstorms today, but we kept our plans to meet friends for activities around Hook Mountain State Park. Happily, the storms didn't materialize, but the humidity certainly did.

We arrived at our friends home in Nyack around 9:00 AM and then headed over to the park. My wife and kids charted a hike on the blue-green trail while me and my friend Chris drove over to the trail at Nyack Beach. This trail runs along the Hudson River and provides a rolling route. According to my Garmin, we experienced 509 feet of elevation gain (and the equivalent loss since we ran it out and back).

The highs and lows of the Hook Mountain trail

We started our run at a brisk pace. The breezes off the water prevented us from feeling the humidity and it wasn't until the path moved inland that I noticed how muggy it was. We moved well considering the heat and moisture, but the constantly changing elevation sapped some of my energy. After a couple of  hills that rivaled James Street in Northport, my sweat level moved to "extreme."

Despite all that, I didn't want the run to end. The scenery was beautiful and the conversation was great. I didn't dread the frequent hills as much as I do at Bethpage. In fact, I had more problem on the steep downhills than on all but the toughest climbs. We made the turnaround after reaching the three mile point, despite Chris's suggestion that we go another half mile.

The second half of the run went by quickly. Before long, we were back to where we'd started. I had the same light-headed reaction to the heat and dehydration that I usually have after the Dirty Sock 10K. That meant I needed lots of hydration and electrolytes and Chris gave me a banana and a water bottle. That helped, as did the cooling breezes coming off the river.

After a quick shower, back at the house, we went into town to meet our wives and the kids for lunch. Pizza, followed by home made ice cream, was the perfect restorative. After 6 tough miles on the trail, I had no guilt whatsoever!

Overdone for my run

Today's run (street): 3.3 miles

It's been quite a weekend and we bade farewell to our last guests around midday. I'd had no opportunity to run since Friday morning, so my calorie intake had far exceeded my burn rate. I was determined to get in a few miles today and finally made it out the door around 2:00 PM. With the high heat and humidity, I thought it might be tough to get moving. I had no idea how difficult it would be.

It's so easy to slip back into bad food habits during celebrations and I plead guilty to that. Prior to my run, I'd eaten a big lunch and two hours was clearly not enough time for proper digestion. I struggled as I made my way up the street. I felt like I was carrying ten pounds of extra weight.

I almost cut my run short after the first mile but decided to tough it out. I hoped I'd gain some strength as the run went on and to a degree, that happened. By the time I reached the second mile I knew I'd be able to complete my targeted 3 miles. But I still felt like I was carrying a lead-filled backpack. By the time I finished, I was fairly exhausted. I jumped into the pool after first checking my pockets.

It's now back to my healthy diet and proper portion control. I'm not sure it was a good idea to run on a day when the weather was so hot and my readiness was so low. I need to get back on track with my training, stating tomorrow. I'm out of the office Monday and I'm hoping to get in an out of cycle run. I just hope today's performance won't carry over to tomorrow.

Bugs, sun, hiking and running

Mislead by the map, much more to the east

Yesterday's activity (Stillwell Woods hike): 2.2 miles
Today's run (street): 4.4 miles

Surprise! It's hot in July

Despite the popular idiom, it really is the heat (but the humidity doesn't help). People talk about the heat like it's some sort of unusual phenomenon, but every July it's just like this. Today's temperature should get close to 100° F, so I got outside relatively early. Even at 7:50 AM, the thermometer was edging towards 80°.

Yesterday was equally hot, so after a morning of working from home, my son and I headed over to Stillwell Woods for a hike. A midday hike on a hot summer's day may sound like torture, but we knew that the tree canopy would keep the sun off our heads. For the most part, that was true, but we didn't count on the clouds of bugs that we encountered as we moved deeper into woods.

Despite the heat, gnats and occasional hard climbs, we had a great time looking for the elusive Ewok Forest section on Stillwell. I used Endomondo to record our hike and I referred to its real-time map a few times to help locate our position. The simple graphics on the map led me to believe that we were further east into the woods than we really were, so we never reached our intended destination.

My son did a great job tracking our direction and, when were ready to go, his compass skills led us straight back to our stating point. We headed home and cooled off in the pool with my wife and daughter. Our serenity was interrupted when a town worker in a lift truck surprised us by swinging over the tree line to trim around some adjacent telephone lines. Surprise!

I took it very easy on this morning's run. I briefly considered turning off the GPS so that I wouldn't track my pace. I tend to be self-competitive when I know I'm being recorded and I didn't want to move too fast in increasingly warm conditions. I ended up recording it, but I didn't look at my time until the end.

I needed to keep reminding myself that pace didn't matter, and that this workout was just about maintenance miles on an extremely hot and humid morning. The run never felt hard but I was glad to end it. I'm pleased that I put in a few miles today and I'll look forward to some easier activities in the pool this afternoon. Before too long, the T-storms will be here to finally cool things off.

The holiday is over but the humidity remains

Today's run (street): 2.5 miles

The city is so quiet today it's almost like working on Saturday. Yesterday's holiday was short, but sweet. We had a nice 4th of July lunch and spent an active day outside, including a lot of pool time. I think all that fun, plus my surprisingly difficult treadmill run in the morning, has made me tired today. I'm not sure how I did it, but managed to get out for my run this morning.

The humidity at 4:00 AM was already insufferable and the breezes that pushed air from the south were not cooling. My legs felt heavy and I suspect that was due to lactic acid buildup from yesterday. I was able to maintain a steady stride but I knew I wasn't moving very quickly. I remember reading that high humidity will erode your pace measurably. I took comfort in that when I saw that my elapsed time was a full minute longer than usual.

I'm hoping this weekend's weather will be more conducive to running. The heat is fine but this humidity has got to stop. Of course it's great training weather for the Dirty Sock 10K that always seems to happen on a weekend when the dew point approaches 80. But it's a long time until that race. If conditions are hot and sunny on Saturday, I may head to the trails where the tree canopy provides some relief from the sun and the heat.

Getting it done despite the heat

Today's run (street): 3.7 miles

A combination of hot weather and feeling a little ill delayed the start of today's run. We had friends over on Saturday and I got to bed pretty late. I woke up tired, with a dry throat and a queasy stomach and wondered if I was in shape to run. I had discussed my morning running plans with one of our friends last night (also a runner) and we both said we'd be going out early to beat the heat. I'm guessing that he actually did that.

I watched the temperature rise throughout the early morning and debated whether to skip my workout as I was already feeling marginal. I decided that an easy run would be better than nothing, so I got my act together and set out at 9:00 AM. Considering the way I felt and the extremely hot conditions, I did remarkably well through my first mile. I hoped to maintain that pace for the rest of my run.

I basically followed my weekday morning route and added a few additional sections. My original plan was to cover 3 miles, but I was .7 miles from home when I passed that distance. I continued my steady pace and made it home both tired and soggy, pleased that I went for it, instead of skipping my run.

Yesterday's distance got me to 80 miles for June, making that the forth consecutive month running 80 or more miles. My running average, prior to March, was only about 70 miles. I wasn't the only one running in the heat this weekend. FS was planning to do the Take Your Base 5 mile race in Coney Island and KWL did a remarkable job on his first triathlon, the NYRR Sprint. Both races were on Saturday. I'm looking forward to getting the scoop on both tomorrow!

Chia Surge provides "gritty" experience

Still waiting for my surge

Today's run (Bethpage State Park): 6.2 miles

I took an unscheduled rest day on Friday and hoped to make up some miles today. The weekend weather was supposed to be hot and humid, so I planned to get out early before temperatures got into the 80's. Unfortunately, I didn't get to Bethpage State Park until 8:00 AM, and the heat was already rising.

Prior to my run, I tried the last of the "test gels" that I'd recently purchased at REI. This brand was called Chia Surge and, according to its website (VITALYTE), "Chia Surge is the first gel to combine Whole Seed Chia and Palatinose for mile after mile energy and muscle fuel, with Beta Alanine and BCAA’s to buffer lactic acid and improve muscle performance."

That sounded pretty impressive and I had high hopes that it would help me through my planned 6.2 mile run this morning. The gel contains Chia, a seed that is featured as a natural source of energy in Christopher McDougall's book, "Born to Run." I had experimented with Chia seed after I'd read the book and found the energizing claims inconclusive.

If you think you'd be squeamish about putting a thick, sweet, but slightly chemical-tasting syrup in your mouth, you may want to avoid this product. That's because it gets worse when you feel the grittiness of hundreds of Chia seeds that crunch as you (involuntarily) chew them. I followed my ingestion of Chia Surge with a rigorous flossing session.

Still, I'd hoped that the gel would provide that promised surge that would get me through the heat and my challenging route along Bethpage's rolling bike trail. I began my run at the trail head and took note of my energy level. I felt a little below average, with heavy legs and low energy. There was no surging going on, at least at that point.

A look at my splits showed some interesting metrics. I'd covered mile one in 10:30 which, even for me, is slow. But something weird happened after that and my pace dropped to the low 9:00's for the next couple of miles. Was it a delayed reaction to the gel? Or did that easy first mile warm me up for the next two? If it was the former, I'd say that Chia Surge provides a little extra energy for a short time.

By mile four, the heat was getting to me and the running became more difficult. I'd filled my gel flask with water and used it strategically because it only held 4 ounces. I like that it fits nicely in the pocket of my Brooks running shorts. The route is out-and-back and I'd wished I turned around sooner at that point, but it was too late. I had to do my full six.

I struggled through the rest of the run and dreaded the last hill that took what was left of my energy. I definitely slowed down after mile three, but considering the heat and my low energy start, my overall pace wasn't terrible (10:17). I certainly felt like I got a good workout.

I can't say that Chia Surge helped or that it didn't. I was more impressed with the experience I had with both the Accell and the Chocolate #9 gels last week. It would be unfair to judge a product based on a single use, but it's unlikely that I'd try Chia Surge again. There are too many other options out there, and none of them require dental floss.

Rest and celebration on a hot summer's day

It's been quite a week off between vacation, Father's Day, and my daughter's middle school graduation. On top of that, today is my daughter's 14th birthday, so the celebration continues. In between all that, I've already run 19 miles this week. That should help push me past 80 miles for the month.

This morning my daughter received an award for achievement at her school. The ceremony started at 8:00 AM so I decided to take a rest from running today. I have the whole weekend to get in more miles. It's brutally hot and very humid right now and I am hoping that conditions will be better by tomorrow. Most of today's activities will be held indoors, except for some fun and games by the pool.

Where can I get a SAG card?

Making the scene, literally

Today's run (treadmill): 25 minutes

Only in NYC can you get to your office and not be surprised to see camera and lighting trucks setting up along the street. They're filming a major studio movie here and the subject matter relates to one of my company's iconic brands. This is the second time they've filmed here in the last few weeks and I have a great view of the action from my office window (see above). Hmmm, I wonder if they need any extras?  

This morning I did a treadmill run because the weather report had predicted rain. I'm not sure it was raining when I got up to work out, but the humidity indoors was extremely high. This was my penultimate run before the New Hyde Park 8K, so I increased my effort by adding some incline through my progressive speed workout.

I felt fine the entire run except for my feet that are still sore at the bottom. In an odd way, the soreness helped, because it took my mind off the hard effort of running in the heat and humidity. As strange as it sounds, I think that made a difference. Despite the hot conditions, my run seemed to go by quickly and it never really felt like it was too much to bear. One more run to go and my taper is complete. Then onto Hollywood. I mean New Hyde Park.