What's next after my Kivaras?

Merrell's new Trail Glove

I'm pleased with the way I feel this morning after yesterday's long run. Sunday was a busy day and I spent a lot of  time on my feet. I thought I might experience some second day aches and pains but after a sound sleep I woke up feeling fine. With almost 400 running miles on my Kinvaras I'm fully convinced that a lower, more minimal running shoe works well for me and the very small differential (drop) between forefoot and heel has strengthened my calves and ankles. Despite being a video-documented pronator I've had few troubles running in this neutral shoe. My dilemma these days is choosing a different shoe than the Kinvara when running on hard surfaces.

I love the Brooks GTS-10's that were my go-to show prior to acquiring the Kinvaras. Ironically, although I have seven pairs of running shoes I really don't feel like I have that many choices. My Helly Hansens are great for tough trails but not a shoe that I like to wear on the road. My Adidas Responses work well on vacation, doing double duty as a trail or street running shoe and also for walking. But as a daily trainer they are just built too high. That leaves me with the Skecher's Resistance Runners (at best an occasional training tool), the Karhu Fast 2 Ride (a good shoe but not for me) and the Saucony Grid Tangent (a light stability shoe whose only negative is its conventional build). Finally, the higher platform of the Brooks has discouraged me from pulling them out of the cabinet as often as did in the past.

Last week I stopped by City Sports and tried on the Merrell Trail Glove, a zero-drop minimal trail shoe. I loved its wide toe box and light weight but my foot felt off balance toward the front. I want to try the NB Minimus next, as well as the Brooks Green Silence and the new Saucony Mirage. I'm concerned that I'll soon wear out the Kinvaras and I'm definitely going to replace them with something as minimal. I love to try out new running shoes but I've really learned to love the Kinvaras. I look forward to struggling with that decision.

A sweet run with a sweeter ending

Today's run (mixed surfaces): 8.2 miles

Although trails are my favorite venue for running I didn't love yesterday's experience at Muttontown Preserve. I understand that trails provide freedom and adventure but Muttontown's trails seemed to have more than its share of obstructions. This undercuts my ability to cut loose and just run while still feeling confident that I'll eventually end up at the same place where I began. A more adventurous runner (and one with a better sense of direction) may look at the challenge as part of the fun. Perhaps if I ran those trails more often I would feel better about it. I still get lost in Stillwell but at least I have a general sense of where I am most of the time.

I took no chances today and mapped out a route around my neighborhood. I followed this course for the most part but made some spontaneous changes to keep it interesting. My first destination was the business park that is located about a mile east of my neighborhood. A loop around the main drive has a modest but steady incline when run counter-clockwise. That loosened me up for the miles that would follow.

By the second mile I felt like I was growing stronger, evidence that my base training was yielding some benefit. I crossed into neighborhood #3 from the business park and ran until I reached  a main road that took me into the next town. All along that main road the sidewalks were covered thickly by decomposing leaves and there were numerous fallen branches that required some careful stepping. I returned to my own neighborhood and covered about three more miles before returning home.

Demonstration of tapping a walnut tree

This was probably the best long run I've done this year. Not the longest or the fastest, but this was definitely the most satisfying. If I feel this way on May 1st I'll have no problems doing the  LI half marathon. We spent this afternoon at Hoyt Farm in Smithtown where they held an event showing the origins and the process of making maple (and walnut tree) syrup. We all had fun, especially at the end when we got to sample it! I suspect freshly made maple syrup can be an effective recovery food.

Return to the Muttontown trails

Circuitous run on the Mystery Trail

Today's run (Muttontown Preserve): 3 miles

I took advantage of the weather today and headed over to Muttontown Preserve at noon for a run. Our morning was very busy so I didn't get out as early as I would have liked. Even with that late start the parking lot was less than a quarter full and I was glad to know that the trails probably wouldn't be crowded. The snow is all gone but some of the effects of all that water remain. The dirt roads around the entrance were rutted and the trails have a lot of muddy sections. With the noon day sun, I started my run wondering if I should have picked shorts instead of running pants. As it turned out I made the right choice.

Rough road leading to some rough trails

I followed the same path I originally tracked on my previous run and held my breath as I passed by the place where I fell head first into frozen mud. No such issue today but the condition of the trails was marginal and several times I encountered fallen trees along my path. Some places were completely blocked and that forced me to bushwhack through thorny brush to reconnect with trail on the other side. It was then that I really appreciated having long pants and long sleeves. I'd hoped to make my way south, then west and come back north to the trail-head but my poor navigation kept me contained in the northwest part of the preserve. I actually ended up running part of one loop three times. By the third time, I finally recognized the terrain!

I had MotionX running on my iPhone and even with the real-time mapping and compass I managed to get lost. I could see where I went wrong but I couldn't find an alternative path to correct my vector. Instead of mountain bikers, like I often see at Stillwell, I encountered people riding horses on the trail. Between the mud and horses I needed to do a lot of careful stepping. My Garmin, with its auto-pause set too low, kept stopping and restarting and occasionally not restarting. Of my approximately 35 minutes running, the Garmin recorded only about 25 minutes. MotionX did a better job although I'm not confident in the iPhone's GPS accuracy. At least, by the map,  I have a good idea where I ran.

Altogether it wasn't a very far run but the elevation changes were frequent with a total gain of 220 feet. I came away from the Muttontown Preserve feeling a little ambivalent about the place. I know that MP provides potential for a good fulfilling run but I'm zero for 2 so far. I really wish the trails were better marked so I could spend more time appreciating the experience and less time worrying about direction. Still, it was great to be back on dirt and though my distance was only about three miles they were three hard miles. I'm hoping to cover more distance on the road tomorrow and I'm glad to know that I probably won't get lost when I do it.

The treadmill is part of the plan

Rain has recently replaced snow as a persistent inhibitor to my outdoor running. I wear glasses and they don't mix well with rainy weather as both fog and rain impair my vision when I run. The effect can be disorienting and sometimes downright scary. So with last night's storm extending into the morning, I knew that the treadmill would be my only choice.

Every run I do these days connects to my need to be ready for my half marathon. In between now and then I'll run a 5K but my raison de courir, as my aunt would put it, is to do well at the RXR LI Half. My biggest issue with the treadmill experience is that it's the opposite of peaceful. When I'm on the road or the trail I tune into my surroundings and my favorite runs are those where the sound of my footsteps is the loudest thing I hear. I further appreciate that I own the run and choose where and how I'll run. Our treadmill is quieter than its predecessor but it's still an aggressive machine that forces me to conform to its limitations.

My current approach to treadmill running is to begin more slowly than when I run on the street. Rather than begin with a frenzied pace, I work my way up by starting at around a 9:50 pace and finishing closer to 8:50. That seems to work and I am getting to fold in some speed into the run. I think the two keys to a successful race on May 1st are: 1) Continuing to build my base closer to 9 or 10 miles, and 2) Working on strengthening my core, especially the glutes and hamstrings that will help me maintain my speed. Hard work to be sure, but at least I have a plan.

Hoping to revisit a mystery

Mysteries of the Muttontown Preserve

Today's workout (elliptical) 25 minutes

After resting on Wednesday I was eager to get back to my routine. Predictions of rain in the morning prompted me to prepare for an elliptical session last night. Indoor activities are occasionally welcomed because they involve less gear and give me more time to work out. Today's elliptical workout was pretty straightforward. I always aim to do 25 minutes and the end result is typically the same: I'm happy that I worked out but not entirely satisfied that I worked as hard as I would on a run. But in the end I'm usually soaked with sweat and the muscles that most need help - hamstrings and glutes - are humming.

We're going to get soaked today and the rain should carry over to mid-day tomorrow so I'll likely find myself on the treadmill Friday morning. That's fine. I want to do at least one good base building run over the weekend and I'm also thinking how fun it might be to return to the Muttontown Preserve in milder weather. Knowing some of the mysteries of the Mystery Trail, I could be in for another great adventure. But hopefully this time I won't need to scale any fences.

Shut up and listen (to your body)

For all the guilt that I count on to get me out to run, there are days when I feel I should rest. Listening to your body is not always that easy. Sometimes a hard run is exactly what's needed to knock out a morning headache or to pull you out of a low energy state. That doesn't mean that a workout is a cure-all for all ills. Sometimes a run is exactly the wrong thing to do.


I'm not sure why this morning's decision to rest was so easy. I wasn't feeling especially bad, just a little off from normal. I'm looking ahead to some longer runs this weekend and thought about how rest is also an essential part of training. I let my body do some repair work today and I'm glad that I did. Some days it really pays to listen.

Training for the half marathon with strategy in mind

Today's run (street): 2.55 miles

Training was on my mind this morning when I went outside for my run. My plan was to do a tempo run and focus on sustaining a faster pace than I've averaged over the last couple of weeks. It's been warm the last few days (if you call 40 degrees warm) but this morning it was a frosty 27. I started my run at a moderate pace and brought up my speed after the first mile. I ran my remaining distance around 30 seconds slower than my 5K pace and I finished running at about a 9:15 pace.

Many half marathon plans I've seen mix together a combination of short runs, intervals and long runs in addition to cross training. I know myself well enough that I'm not going to do intervals on a regular basis but I will consciously work to include farleks and tempos. By running on the treadmill I adopted a habit of starting slowly and working my way up to faster paces and I've been doing that on my street runs although faster is a relative term.

I think it really comes down to building up my base to the point that I can draw upon any competitive tools I have later on in the race. That strategy seemed to work last fall when I successfully attained two consecutive 10K PRs. My running buddy Dave suggested that I focus on base during one of our runs and he was right. I think I'll see if he has any other ideas to help my training.

Ready for Marcie again

A good weekend of running was capped off by an evening of fierce winds and rain that knocked out power to our house. The bleeping sounds from our house alarm and UPS power unit got me up and interrupted my very much needed sleep. I woke up tired but happy to remember that Mondays are rest days. After covering 12 miles over the weekend I am feeling optimistic about my training for the big race. Before the half marathon I'm planning to run (for the third time) the Marcie Mazzola Foundation race in April. This used to be a 4 mile race but last year it was switched to a 5K to make it more appealing to participants.

The Marcie Mazzola 4 miler was my first race since I'd restarted my running in 2008. I ran it in 2009 and learned much of my competitive strategy that day. Most races have their iconic characteristic and, for this race, it's the hill on Woodhull Rd. that goes on for almost half a mile near the beginning of the race. This hill is not as steep as Cow Harbor's James St. but attacking it too hard can have a negative effect on your stamina. Like last year, I'll take it easy and spend my energy later.

I'm looking forward to next weekend's long runs, unencumbered by snow and ice. But, with the weather this year, I don't know if I can fully count on that.

Run before the rain

Today's run (street): 4.15 miles 

Today's weather is supposed to include soaking rains starting some time this morning. I thought that after yesterday's 8 mile training run that I might stay inside, especially if it was going to pour. I've been thinking about my conditioning gaps and what work I should be doing to prepare for the half marathon. An article I just read in the March Runner's World focused on the glutes and how they affect running performance. I've often thought that this is a weak spot for me and I'm constantly planning to do the core exercises that will build up my gluteus muscles. I figured that today was as a good a day as any so that was my plan.

When I got up I saw that the rains hadn't started so I changed my mind and went out around 6:30 AM for a neighborhood run. The Sunday morning streets were quiet and the skies were getting cloudy but I managed to get through my miles before the rain started to fall. While there wasn't any precipitation, the winds were stiff and it felt like 75% of the time I was was running against them. I started off feeling energized, somewhat surprising after covering so many base-building miles yesterday at Bethpage.

After a while the wind resistance and my actual energy level caught up and it started to feel like a tough run. I'd planned to run 3-4 miles today and I ended up keeping to that distance. My pace was decidedly slow - about 9:50 - but between the wind resistance and some built up fatigue it made sense. I'm thinking of doing some core exercises later to work on those glutes.

Finally, my friend FS was planning to run the Coogan's Salsa, Blues, and Shamrocks 5K / Kids' Races this morning. I hope that was a good experience and not too wet. The course is run around Ft. Tryon Park and the Cloisters, an especially scenic area. Happy Sunday. I'm glad I missed the rain.

LSD at Bethpage, the legal kind

Today's run (Bethpage State Park): 8.25 miles

I wanted to go for an LSD run this morning so I headed over to Bethpage State Park. I'd assumed with the warmer temperatures that the park had finally opened its bike trail. As soon as I reached the golf course saw a runner on the path beyond the (formally) gated entrance. I knew then that I'd be able to get in and run. No one was manning the toll house when I drove up, usually a good thing because it means no park fee, but I'd planned to buy an Empire Passport today. Oh well, free admission at least.

I'd worn shorts for the first time since October, along with a half zip and my lightweight running rain jacket as a top layer. It was 47 degrees with threatening skies so I decided to wear the jacket even though it can get hot. I figured that my plan to run long, but slowly, would prevent me from becoming overheated. I started up the steep hill where the bike trail begins and looked at the Garmin to make sure that I was running no faster than my planned pace. I've only averaged 3.75 miles per run since December, primarily due to all the snow we've had. I need to build back my base in preparation for my half marathon in May.

Runners outnumbered cyclists on the path although I saw plenty of both as I made my way along the trail. Running slowly was a treat, the hills didn't matter much and I was able to think about many things instead of focusing on my turnover and speed. I was passed by a few runners and I wanted to shout to them "I'm not really this slow, I'm doing LSD!" Actually that would not be a good thing to yell. Still, I began to feel the workout at around mile 5 of my planned eight.

I gave in to my natural pace and ran the last two miles under 10:00 per mile and completed 8.3 miles averaging 10:10. It was great to run a longer distance after being constrained to the streets of my neighborhood for months. I'm not sure if I'll do a run of 13 or more miles before the RXR Half Marathon but today's 8 was a good start.

The Half decision

Today's run (street) 2.65 miles

I was fully prepared to run today and had no trouble getting out the door this morning. I'm back to my weekday routine, energized and motivated. I knew it was cold outside (19 degrees) and wore three layers but the chilly air was still somewhat of a surprise. As I ran up the road that borders my neighborhood to the east it occurred to be that we're about two weeks away from the Vernal Equinox. It sure didn't feel like spring at that moment.

I was originally planning to run midday with JQ but his schedule didn't work so that's why I decided to go out this morning. I ran well, my stride felt efficient and my form was good. My pace seemed faster than my usual morning tempo but my Garmin said otherwise -- mid 9:00. That pace seems to work for me over longer distances and I thought today about the half marathon. I've decided that despite its un-scenic course I'm going to run the RXR LI Half Marathon on May 1st. In terms of logistics and the opportunity to run with people I know it makes the best sense. So no mountain climbs, river views, ocean side paths or greenery (although the course does wend past Eisenhower Park) but it's still 13.1 miles with a finish line.

Training has begun!

Indecision is a runner's prerogative

Hook Half race course

Today's workout (elliptical): 25 minutes

In the business world I need to be decisive. There is constant change in media technology and my colleagues and I work to adapt as quickly as the business requires. As a runner I don't need to be decisive. I can spend months considering a new running shoe before I buy it. When I'm out on the trails I usually decide my route as I go along. There's no penalty for choosing the wrong path since I'm likely to get lost no matter which trail I pick. My current case of runner's indecision centers on choosing my first half marathon. Which one to run? My poll is favoring the Brooklyn Half and that was my personal choice but registration has closed so I'm locked out.

There's the George Wodicka Hook Half Marathon in Congers, NY (Rockland County) that routes along the Hudson and is supposed to be a beautiful course. The race has two negatives though: it's a long drive to get to the race and part of the course goes up and down Hook mountain, highest spot in Rockland County. People I know who have run this race talk about the run up Hook the way I talk about Widow Hill on the Great Cow Harbor course. I shouldn't admit it but 13.1 miles plus a mountain climb scares me a little. The simplest choice is the RXR LI Half Marathon. It's close by, and I have some friends who are also planning to run it. Plus, the race date is May 2nd which would give me a few extra weeks to train.

I'm going to give it some more thought and then decide. Or maybe I'll just keep thinking about it.