FRS Healthy Energy fueled run

My experience with energy drinks, while limited, has been fairly negative. I've tried Red Bull once and had no reaction except to be surprised by its vile taste. I tried a sample of Max Muscle Barracuda that was included in my goody bag from the Dirty Sock 10K race that resulted in a sluggish run at Stillwell Woods. More recently I've followed a few runs with Myoplex shakes that were included in the goody bags from the Cape Cod Marathon and found it to be a nice recovery supplement.

Yesterday, while we were out, I spotted a four-pack of FRS Healthy Energy drink that was on sale for $5.99, $2.00 off its regular price. I was interested in this product because magazines like Men's Journal have touted it as different and better than the other energy drinks out there. The company claims that its key ingredient, quercetin, is a powerful antioxidant and the other supplementary ingredients provide energy without the "roller-coaster" effect brought on by drinks that use caffeine and taurine to create an energetic rush.

I tried a can of cold FRS in Low Cal Wild Berry flavor. It was pleasant tasting and I didn't see any artificial sweeteners in the ingredient list. I gave myself about 20 minutes before setting out and I did feel pretty good as I started my run. After about a minute I needed to stop to adjust the tongue and laces of my right show that were uncomfortably pressing on the top of my foot. It's a problem I often have with my Brooks and although I love the shoes I really need my next pair to have a longer and wider tongue to spread the pressure to the sides. Once corrected I restarted and made my way to neighborhood #4 and beyond with part of my route through a four inch layer of dry fallen leaves that were fun to run through but made quite a racket in the process. At around the 15 minute mark I began to feel a little fatigued and my breathing was a little off. This was unusual because my breathing has become very consistent over the past year and I usually never think about it. I figured correctly that I'd get my second wind at around the 22 minute mark and I proceeded to cover about 3.3 miles at around 9:10 min/mile but I was fairly breathless after a semi-sprint for the last quarter mile.

I'll continue to experiment with the remaining cans of FRS and I think it is supporting an enhanced post-run energy level. The lesson I've learned is that, for me, the best pre-run energy drink is a cool glass of water.

The great (internal) debate

I've been reading the December issue of Runner's World and I'm finding a lot of great stuff. I love this magazine and I'm always excited when I get a new issue. There's a lot in the front section about preparing for winter running. I'm interested in that because I want to get through the season without losing any fitness but I am extremely adverse to treadmill running. I'm concerned about days when I'm greeted with a blanket of snow on the ground and 18 degree temperatures. I'm thinking about purchasing some Yak-Trax so I can go outside on days that would normally require an indoor workout.

I've had some tough runs this week and AG, who is the best coach I've ever had regardless of sport, suggested that I skip this weekend's runs so that I can fully recover from the Cape Cod Relay and last week's seven mile bike trail run. Skipping a run during the week is always a self-debate but ultimately an easy decision. My weekend runs mean something different to me and I really look forward to them throughout the week. In the past I've only skipped a weekend run day when resting for a Sunday race. Still, since AG recommended it, I needed to take that seriously. While I read through Runner's World this morning I saw a piece that reinforced the idea of maintaining a consistent running routine with the point that to maintain fitness the workout can still be easy.

The pleasure of a Saturday morning run plus the RW article tipped me toward running and I set off with the intention of going 30-35 minutes without regard to pace or distance. I dressed warmly since the temperature was 30 degrees and I didn't want to be tempted to run fast to warm up quickly. I felt very good and actually worked hard to keep my pace moderate. I covered parts of my neighborhood and parts of neighborhood #2 going 3.9 miles in about 37 minutes. I was surprised that my pace was mid 9:00 because it felt slower but I verified the distance on Gmaps. It was the best run I've had since the relay and although it wasn't taxing it produced the requisite level of endorphins to reinforce the value of the workout. I think I characterized this type of running as "comfort food miles" and that's how they felt today. I'm considering a very brief speed workout tomorrow (4 x 800m) if I feel strong. Otherwise I may just rest. Hopefully AG will approve!

Cold and snag season

Although I should be used to it by now I'm still surprised to see TV commercials promoting Christmas shopping this early in the season. This week I'm starting to see a lot of them and it's only a few days since Halloween. I was still waking up to the expectation of heat and humidity on my run as recently as mid-October. Suddenly it's the holiday season and the morning temperatures are reinforcing that point, certainly with today's run. I've started to add layers to my usual outfit of running shorts and short sleeved jersey and I'm thinking that I still could use a thermal top for when things get really cold in January. The Champion tight running pants that are/were bargain-priced at Target are a good weight for now but I will need to switch to my Nike compression pants when the temperature drops. There are always regular running pants but I don't like using them until the weather gets really cold.

I had a couple of snags this morning, one literal, before and after my run. When I put on my reflective vest I saw that the plastic clip on one side had broken off so I had no easy way to connect the front and back. I ended up wedging an adjacent plastic piece into the receptor but that fix didn't hold for long. I stepped out and realized that the 37 degree temperature was misleading because there were some strong winds kicking up leaves and providing a chill that made it feel much colder than it was. I took off anyway and hoped I'd warm up quickly from running. The wind dislodged the clip on my vest so it became unstable and flew in front of my face each time I got a direct gust of cold air. I said to myself that today was about getting through the workout and I ended up covering 2.4 miles in a little over 22 minutes. Like my two other early morning runs this week I felt sluggish most of the way through. I wonder if I'm not well enough rested to do these runs this week.

When I returned home, I slipped through the garage into the den and one of my new ASICS gloves got snagged in the door of the mud room. I had to struggle to detach my hand from my glove in time to disarm the security alarm before the 120 decibel klaxons went off waking my family and the neighbors. Fortunately the delay provided enough time for me to do that. The last thing I needed was a discussion with the police who'd have been dispatched by our alarm company if the alarm actually did go off. I still need to figure out how to fix my vest for next week and I'll know to be very careful with my glove the next time I come back in from a run.

New running gear cures all ills

Yesterday I took a rest day from both running and posting. This has been a tough week for my company and I think it caught up to me on Wednesday both physically and psychologically. I felt exhausted when I woke up and I thought that there would be little to gain from running. My workday was busy and I considered writing a post over lunch but instead I decided to head over to City Sports to look for a couple of needed items. It was exactly what I needed to break out of my week's malaise. My morning runs used to be a perfect respite to the hot summer weather. I could count on cooler temperatures and, of course, no sun at 4 AM. Now it's darn chilly in the morning and while I have the gear to keep me comfortable there are a few things that could improve.

When I got to City Sports I noticed that they had really nice cold gear from ASICS, Brooks, Mizuno, Adidas and others. I'm always tempted by this stuff but I know that my less compelling but functionally competent cold gear would carry me through another season. What I really needed were a mid weight hat that would cover my ears but not affect the position of my glasses when I run. I found a Brooks Vapor 2 racing cap for a very good price and I was pleased to accomplish at least one task. Along the way I found a pair of ASICS Winter Run Hybrid gloves marked down to less than $10 (from $28) so I was happy about that. I spend a little more time looking at running shoes and saw they had some of the new ASICS models. They also had some excellent bargains on shoes in their clearance section. As much as I'd have liked to buy a pair of $140 shoes for 35% off it wasn't the right choice for me. I returned to the office happy with my purchases and felt better overall.

This morning I used the new hat and gloves on my run but they certainly didn't help my performance. It may be that I am fighting a cold or just over tired but through the entire run I felt like I had a tether holding me back. I couldn't generate much speed and I ended up covering 2.4 miles at a mid 9:00 pace. All the same I did get back out today and despite my sluggish run I liked the way the new cold gear performed.

Daylight savings time doesn't help at 4:05 AM

The hype has calmed down around the NY Marathon but yesterday it was fun to see so many runners in city exploration mode. I figured that the group of Italian-speaking men on the subway wearing matching jackets and wearing high end running shoes had participated in the race. I saw many other people wearing their finisher's medals as they strolled around Rockefeller Center and I thought how great it must have felt to be exploring the city after accomplishing a marathon the day before. It's not the same but I carried a lot of pride and elation the week following the Cape Cod relay. This morning, on my way to the train station, I spotted at least three runners along the way. They may have been inspired by this weekend's events or were taking advantage of daylight savings time that allowed them to run with a lot more light at 6:00 AM than they had the previous week.

At 4:05 this morning it looked the same as it does every day although today I was helped by a full moon. It was 40 degrees and dry when I went out to run and ended up covering only 2.25 miles in 21 minutes. I went out slow and didn't speed up appreciably throughout the run owing to tiredness. All the same it was better than not running and I'll file today's workout under "maintenance run." I'll go out tomorrow and aim for a better pace. I should be running closer to 9 minute miles on a regular basis, especially without the excuses of heat and humidity.

Halloween weekend running - no tricks, just treats

Compared to my usual weekly distance, I've covered a lot of miles this week including over 11 this weekend. I'm thinking that between now until the 28th (the date of my next race) that mileage will be less important than speed conditioning and leg strength. If I want to make a 5K PR I'll need to do better than I did yesterday. This might also be a good time to return to core exercise to strengthen my glutes and work on my right quad that tends to cramp on runs that exceed five miles.

It was a very fun Halloween weekend for the family and I was happy to relax and watch the NY Marathon coverage on DVR between other Sunday activities. At around 4:30 my daughter asked me to go for a run and despite the fact that I was psychologically finished with running until Tuesday I could not say no. We did our usual loop of 1.25 miles at a ten-something pace. Perfect for me because I could run at that speed without breaking a sweat in the 50 degree weather. As usual, we had a ball, the running was fun and the conversation was great. For the rest of the month I'll concentrate on speed instead of extra miles - unless the miles include other opportunities to run with my daughter.

Marathon day training run

After yesterday's fairly long and challenging run I thought about skipping it today in favor of an elliptical session or simply resting and running on Monday instead. After watching the coverage of the NY Marathon that started at 6:00 AM I knew I needed to get out and run, even for a short distance. I pre-planned a 5K run around my neighborhood and hoped to maintain a sub 9-minute pace. My route followed the boundary of my neighborhood until I cut into the streets about halfway around. I felt far better than I'd thought I might considering the length of yesterday's run and I consciously pushed myself to keep a brisk pace. Along the way I encountered a group of teens who were dressed for running and I hoped they would continue in my direction. I figured that a group of 17 year old runners would be great for pacing but they went a different way so I needed to pace myself the best I could. I checked my watch after 20 minutes and hoped that I was within seven minutes of finishing.

I ended up covering my distance at an 8:45 pace after pushing hard in the last quarter mile. I was actually surprised that my time was as slow as it was because I'd tried hard to move quickly throughout the run. It may be that I've put in a record number of miles since Sunday (28!) and I just didn't have enough left to draw upon today. I watched the marathon after my cool down and shower and was pleased to see that Meb Keflezighi, an American, won the the men's race. For the first time I appreciated watching this race with the perspective of a runner who has experienced competition. I don't mean that my experience is anything like those who covered five boroughs over 26.2 miles today. I hope, with a little rest and a lot more fast training runs, that I can be competitive in my upcoming 5K at the end of this month.

The toughest seven miles so far

Last week's relay had me thinking a lot about both my potential and limits for distance running. This weekend's NY Marathon has me thinking a lot about the fact that around 40,000 runners will start that race on Sunday morning. I don't think runners need to qualify for NY like they do for Boston but I suspect that most people who go through the process of signing up (there's a lottery that limits the number of entrants) probably have designs of at least finishing the race. That's a lot of people who can run 26.2 miles in a single day, usually within 4.5 hours. During last week's Cape Cod Marathon relay I was observing the marathon runners (who could be differentiated from we relay runners by the color of their numbers). When I resumed the race for my second leg at mile nine I looked for signs of fatigue amongst those committed to the full course. I couldn't imagine needing to cover another 17 miles (I got to roll off after 5.7) and I wondered what goes through the head of person who knows they'll be running for three, four or more hours without stopping. I guess it all comes down to expectations and conditioning. I knew after my 9 miles last Sunday that even doing 13.1 would be a struggle. As for running 26.2 miles in one shot? Unlikely.

All the same I really do want to break the ten mile barrier so upon AG's suggestion I decided to focus one weekend day on distance and location and the other on either speed or recovery. In terms of location, the idea is to get out of the neighborhood and see more interesting things than houses and cars. I headed over to Bethpage State Park that has long paved bike paths, trails and a cross-country course that overlaps through soccer fields and (possibly) golf courses. When I arrived I saw numerous yellow buses and groups of high school age students running in packs. There was some sort of XC meeting happening so I decided to head to the bike paths because the crowds seemed to be avoiding those. The entrance to bike trails starts with a steep but short hill and I felt fine through the first few miles of rolling hills. I'd decided to run about 30-40 minutes in one direction and head back at that point. The first 3.5 miles were fairly easy despite some frequent hills at the beginning. Most of the rest was either level or downward-sloping. I appreciated that in the moment but dreaded the hills for the return. I passed most runners that I encountered on my southern leg but on the way back I was passed by three very fit (and friendly) runners, one of whom I encountered again upon his out-and-back as I was coming in near the finish.

I averaged 9:20 for the first half and 9:40 for the return, covering 7.1 miles around 9:30/mile. With all those hills I was happy to make the pace that I did and I was exhausted from the workout. As far as being able to cover 10 miles in single run I still have work to do. When the time comes to tackle that distance I hope the route is less challenging than today's tough run.

NY Marathon Expo - so many booths, so little time.

I was thinking about my progress as a runner over the last year and I'm fairly pleased. I can't say that I'm completely satisfied with where I am because I think there's more that I could be doing to improve my level of conditioning. I had little trouble covering my 9 miles last Sunday in the marathon relay but I recall thinking during the race that I'd wished I'd done more hill and speed work prior to the event. I guess it comes down to why we run. There are those who get out and do intervals, tempos, fartleks and hill sprints once or twice a week. These people are probably much stronger for it and it helps them run paces that would seem unlikely or even impossible for a runner like myself. Every time I go out to run I think about training rigorously and while I do occasionally switch up my pacing my primary intention remains focused on the enjoyment of the experience. I went out this morning dressed for cold and I wasn't disappointed. After a slow start I picked up the pace in the middle and maintained it long enough to average 8:58 over 2.6 miles. It was fun to run at a quicker pace today but at other times comfort prevails.

Yesterday was the first day of the NY Marathon Expo at the Jacob Javits Center in NYC. For those unfamiliar with Javits, it's a huge conference center on the west side in the 30's that, for some reason, was built far away from any public transportation. The closest subway will still require a 15 to 20 minute walk. The way the event planners get around this limitation is to run busses all day from local hotels. The buses are free and the system works. The only issue I have with it is that buses + mid day traffic = long wait times to get to the place. I anxiously checked my watch concerned that by the time I arrived I'd need to get back on another bus in order to return for a 2:00 meeting. As it happened I was able to spend about 40 minutes at the Expo. Upon arriving I was puzzled to see that the main event was a technology security conference which would normally be of interest. I couldn't see anything resembling a marathon expo. Finally, another person who was also looking spied the far away entrance and we headed over. The Expo was huge compared with any I'd seen before it. Every shoe, apparal, technology and health/exercise company had booths (although I don't recall seeing Nike which was fine with me). The ASICS booth was so huge it could have been an Expo on its own. I spent time talking with some people promoting their races, chatted with someone representing Newton running shoes and then headed back to the office with lots of pamphlets and a few samples.

I wish I had more time to revisit the Expo today. I encourage anyone to go - it's free!

Running hot and cold

The transition to cold weather running has been fairly abrupt this season. I was still dreading the heat and humidity a few weeks ago and now each time I venture out I question whether I'm dressed warmly enough for the weather. On balance I'll always prefer the cold although once the temperature drops to the teens I'll yearn for the hottest days. I'm not sure I could have asked for better running conditions than last Sunday's in Falmouth. I'm sure there's a place somewhere where it's always mid-50 temps, dry and partially sunny. Throw in some beautiful running trails, nice people and good schools and I'm there. Of course where I live in LI it's pretty much what I described except that these ideal weather conditions last only about six weeks.

I shouldn't complain about the weather or my location though. One thing I've discovered is that running is more interesting with variables. Perhaps if I lived at the foot of a redwood forest in the northwest with trails leading out from my backyard I'd wish for more diversity: "Gee, if only there was a place with lots of paved streets where I could run by houses and cars for an hour." Who knows, maybe I'd end up missing that.

After my 9 miles on Sunday and 6.6 more since then I decided to try an elliptical session this morning. 25 minutes at mid level resistance felt very good and I saved time by not needing to take the usual 25+ steps I follow prior to my morning run. It was a good workout but I missed the running experience. Back to the street tomorrow, no matter what the weather.

Rainy anniversary day run

It was raining pretty hard when I got up this morning and I decided to wait to see if the skies would clear up within my window of running opportunity or if I needed to do an indoor workout. I haven't been on the treadmill in months or on the elliptical in weeks and there's a reason for that. As I've mentioned before, I find time spent on the treadmill to be extremely tedious. I'd prefer to run in driving rain than to run indoors on a noisy machine that will dump you off the back should you take one false step. The elliptical is also tedious but at least I can watch TV while I'm on it and I don't need to stay hyper aware of my safety.

At around 7:45 AM the rain had slowed enough for me to venture out. It was only about 50 degrees outside so I wore compression shorts under long basketball shorts, a long sleeve tech shirt and my ASICS light raincoat. Despite all those clothes I was still cold throughout much of my run. The rain picked up after about ten minutes but I was determined to get in at least 30 minutes of running time before starting my day. I ended up covering 3.28 at 9:17 per mile. I ran with my Adidas Response 15 trail shoes that are very comfortable and perform as well on pavement as they do on the trails.

Today is my anniversary so I took a mini vacation this week, starting with our trip to Cape Cod this past weekend. Despite the rain my wife and I got out for a nice lunch along with some other planned activities. I'll be back to the office tomorrow but the weekend is just a couple of days away. I really hope to get some trail time in at least one of those days.

Post race recovery run

After taking Monday off to recover from Sunday's race I set out this morning for a short neighborhood run. I have a busy day scheduled so I limited my distance to make enough time for my first appointment. It was still dark when I left the house at 6:45 AM so I wore my headlamp and reflective vest. I'm used to running these streets almost three hours earlier in the morning so it surprised me at first to see cars, recycling trucks and workers at the middle school as I ran past. I wore my ASICS GEL-1130's that I'd been using as my office running shoes but since Labor Day I haven't had the time to run in the city so I brought the ASICS home to occasionally trade off with my Brooks GTS-9's. The two shoes feel similar although the 1130's feel less stable on the toe-off compared with the Brooks. The difference becomes greater when I'm running longer distances, as I did on Sunday. The Brooks are really good shoes and have never given me a problem regardless of distance or conditions. The ASICS were a good choice for an occasional run (and the price was right) but there's a difference between $100+ shoes and more economical models.

Before I ran this morning I used the Active Wrap in heat mode on my quads since I was still sore from Sunday despite taking Monday as a rest day. As I made my way around the middle school I was amused to see that orange cones had been set up along the perimeter of one side of the parking lot and along the front driveway. It was like a moment of deja vu as I followed them, just as I had done on Main Street in Falmouth on Sunday morning. It took a few minutes to fall into a comfortable pace and I decided to run whatever distance I could cover within 30 minutes. It turned out to be 3.27 miles that I did at a 9:09 pace. It really does make a difference when you run among others, especially in competition. The first leg of the relay was approximately the same distance as this morning but I ran that segment a half minute faster per mile even with a couple of challenging hills.

After my run I tried a bottle of the EAS Myoplex Vanilla Cream nutrition shake that we got in our goody bags at the race. To be honest I was averse to drinking it because it contained sucralose and I really can't stand sugar substitutes. However, it tasted fine, although there was a slight medicinal quality to it. I found it convenient compared to having to prepare a recovery breakfast and it helped reduce the time between my run and my shower. I'm not sure if I'll make a habit of Myoplex but I do have another bottle that I'll try after my next hard workout. Tomorrow I'm going to try to take advantage of having one more day off this week and do a longer run. After all, my next race is but 31 days away!