Faint praise for the treadmill

Today's run (treadmill): 25 minutes

I'm going to blame the transition from vacation to work for my sluggish performance this morning.  Even though I'm an early riser while on vacation, there's a big difference between waking up at 6:00 AM versus 3:45 AM. It probably didn't help that I set a 2% incline for the first 2/3rds of today's workout.

A year ago I probably would have braved the weather and gone outside, despite this morning's 11° temperature. My dislike of the treadmill experience used to outweigh the discomfort of freezing conditions, but I've finally accepted the treadmill for what it is. I even appreciate how I can change conditions like speed and elevation with a single touch. I'll reluctantly admit that, on an extremely cold morning, the treadmill can be the better choice.

Still, I far prefer the trails or the road, and I can't wait to get outdoors this weekend. I may have been better off resting today, but since I started the run I felt I needed to finish it. Around the 15 minute mark I realized I wasn't at full strength. I decided to drop the incline rather than hurt myself further. I did step up the speed a little when I did that, but not by much. Tomorrow, I will do an elliptical workout and (hopefully) on Friday the temperatures will be back in the 30's and I'll take to the streets once again.

Reality check: back to work and 13.1 training

Today's run (treadmill): 25 minutes

As I walked through mid-town this morning, I detected the acrid odor of a cigarette. It reminded me that being on vacation had shielded me from that toxic smell for almost two weeks. Well it's back to work for me today. I'll miss being on vacation but at least I like work.

The alarm jolted me awake at 3:45 and I debated whether to ease back into work mode by skipping today's run. With temperatures in the 20's, it was easy to justify staying indoors. But when you have a treadmill and an elliptical machine, there's really no excuse not to exercise. I did an easy indoor run for 25 minutes which actually helped both mind and body.

I'm trying to decide an approach to training for the half-marathon in May. Last year I think I misunderstood the amount of base training I would need to meet my expectations for a 13.1 mile race. It was the most difficult run I've ever done, but I still felt I that could have done better in terms of finish time. I'm hoping that with a reasonable plan, I can realistically target 2:10. To do that, I'm going to need to do a lot of 10 to 13 mile training runs between now and May.

My 2012 racing calendar is already filling up!

All vacations end, and when they do, the hope is to be fully relaxed before returning to the office. For this vacation, I'd say mission accomplished. I even remained healthy throughout the week. For some reason, over the years, this winter holiday break has coincided with illness. It's mostly been bouts of the flu, but two years ago I was hospitalized  with pneumonia. So far, so good!

I usually rest on Mondays to recover from the prior week's training. I considered doing a run today since I'm still out of the office. I ultimately decided to forgo this workout in favor of today's busy agenda.My only running related activity was snagging two pairs of compression shorts at Marshall's for about $10 each. It was a very good deal.

I've signed up for the RXR Long Island Half Marathon that takes place in May. My friend TC, who planned to run it with me last year but got injured, has also signed up. In the meantime, I'm planing to run the Long Beach Snowball 4 mile race in February and the Marcie Mazzola 5K in mid-April. I may also try to fit in a 10K race as a tuneup before the Half. I need to restart my long base training soon, so I'm hoping for some snow-free weekends this month.

LIRRC 2012 Hangover Run: well done fun

Today's run (LIRRC Hangover Run): 5 miles

47:19 (9:28 pace)

Happy New Year! Last night went later than expected and I didn't get to sleep until after 12:30 AM. I did catch an hour's nap earlier, in an attempt to bank some needed sleep, but I don't think it did much good. Even so, I got up at 6:30 and tried to decide how to dress for this morning's fun run in Eisenhower Park. The NYC news station showed 44 degrees, while our local station showed 32.

I finally settled on a long sleeve base layer topped with a short sleeved jersey, along with my new CS running pants. It was a good choice but I may have been fine with only one layer on top. When Team Emerging Runner joins me on cold days, I can wear more layers to keep warm. I just hand off my jacket before the race begins. Today I was by myself, so the extra layer helped while I stood waiting for the start.

I have to hand it to the Long Island Road Runner's Club who put on today's event at Eisenhower Park. LIRRC does it all with a minimum of frills (no race shirts or pre-registration) but they charge very little to participate and they hold many races throughout the year. Today's Fun Run was a gift because the event was open to all. Post-run refreshments were served and not a penny was charged to participate.

It was friendly crowd who milled around near the start area and soon we were off on our 5 mile run. The LIRRC provides a timing clock but the tracking is up to the participants. No one wins this race but I'm sure the swiftest runners compete for bragging rights. The course is five times around a measured loop within the park. Every time you pass the timing clock at the start, you've finished another mile.

It was interesting to run this "Hangover" run. I didn't see too many sluggish runners nursing hangovers. It felt like a race. Since it wasn't actually a competition, I decided to run it a little faster than a recreational run at that distance, but not as fast as my 8K race pace.

It may have been last night's late bedtime, or the fact that I haven't taken a rest day since last Monday, but I couldn't generate a lot of speed. The first mile seemed to take a while and the clock showed 9:02 when I passed it. Miles 2 through 4 were run slower as I settled into a more comfortable pace. At the last mile I decided to step things up a little and passed a handful of runners before crossing the line at 47:19.

Even though I didn't have a hangover, it was a great head-clearing experience. Just think, I've got a perfect streak going this year, running every day and averaging 5 miles each run! Sadly, the streak will end tomorrow when I take a well needed rest.

2011 running is done, now bring on the Hangover!

Today's run (street): 3.4 miles

It's the last day of the year and I had to get in one final run before the ball drops. Since I'm planning to participate in tomorrow's 5 mile Hangover Fun Run, I decided to keep my distance to about three miles. It's unseasonably warm for the end of December and the temperature was at 45° when I went out this morning.

I wasn't the only person looking to end the year with a run around my local streets. I encountered a couple of runners who I'd seen around the neighborhood plus plenty of people who were out walking their dogs. I didn't push the pace but it still felt challenging, even for such a short distance.

It should be fun to run around Eisenhower Park on New Year's day. Were I more adventurous, I'd consider heading into NYC tonight for the Emerald Nuts Midnight Run. That's a four mile race that's run every New Year's Eve. But since that race starts long past my bedtime, I think I'm far better off waiting for tomorrow morning.

Indoors at the outdoor stores

 Today's workout (elliptical): 40 minutes

Today was a busy day that included visits to two of my favorite stores: EMS and REI. I was hoping to find some after-Christmas bargains in running and outdoor wear, but I wasn't compelled to buy. I did get a lightweight reflective vest to replace the tattered one that I've been using. The vest that I'd bought a few months ago at Paragon is a little too bulky for running, but I'm sure it will come in handy for some other use.

My wife picked up a very nice Mountain Hardware sweater at REI at a great price. I also bought three GU gels that were on sale for $0.79 -- Peppermint Stick, Peanut Butter and Mandarin Orange. I hope those flavors taste as good as they sound when put to actual use.

I've decided I will participate in Sunday's LIRRC Hangover fun run. It's a five mile course on the grounds of Eisenhower Park, with no tracking chips. It could be fun to run a "race" without the pressure of the clock. I believe that the race is timed for those who want to know how they did, but no results are posted.

I did 40 minutes on the elliptical machine this morning and set the resistance higher than I usually do. It was a nice low impact workout that still generated quite a sweat. I'll go out for a few miles tomorrow to celebrate another great year of running. On Sunday the 2012 odometer will start!

Cold and wind can't keep a winter runner down

Today's run (street): 4.5 miles

Conditions were dry, cold and windy this morning but that didn't dissuade me from going out for a run. I far prefer 25° plus wind chills over 80° with high humidity. The trick is to bundle up enough to make the first mile bearable, without becoming overheated by the third. I wore my new half-zip over a long sleeved tech shirt and my new CS running pants below. These pants do a very good job of blocking wind.

I wore my Saucony Mirages that felt 100% better than the Karhu Fast 2's that I wore on yesterday's run. The Mirage's low stack height and minimal ramp angle enable a natural mid-foot fall. This is very different from the Karhu's thick mid-sole that seems to get in the way of leg extension. It's as if the road is an inch higher when your foot hits the ground -- both jarring and disconcerting.

The chilly air was energizing and the wind at my back helped to propel me. Head-on, the wind felt uncomfortable, especially where my glasses touched my face. Fortunately my route didn't have too many roads that faced west so it wasn't really an issue. My strength had improved from yesterday and my run was mostly pleasant. I had enough strength coming up on my last mile to pick up the pace considerably.

After yesterday's tough going, I'd expected today's run to be better. It turned out to be a lot better and I was pleased with my performance overall. If the rain holds off tomorrow I may go for a trail run with a friend. If not, I may spend some quality time on the elliptical machine.

Stacking the deck the wrong way

Karhu Fast 2 - a contributing factor

Today's run (street): 3.4 miles

This morning's temperature was a mild 44°, but the winds from the west made it feel much colder. I decided to run with my new Alpine Design half-zip that I hoped would block wind. I was pleased that it did, although I would have been better off had I just worn a couple of shirt layers. I was sweating profusely by the end of my run.

I'd inadvertently stacked the deck against having a good run by choosing the Karhu Fast 2 running shoes that I'd relegated to elliptical duty a while back. When I did a quick run in the Karhu's the other day they'd felt okay, so I thought I'd give them another try.

Other factors in play were a depleted blood supply (from my doctor's visit yesterday) and a very large, calorie-laden meal at our friends last night. This included a Guinness stout and my system isn't used to alcohol. I've only had the equivalent of five beers in all of 2011.

My route was through the neighborhood and I didn't plan to run it fast. I figured 3+ miles would be an easy workout. By mile I realized it would be difficult to get through the entire run but I was determined to do it. The wind didn't help and I felt hot and very tired. The Karhu's high platform made it difficult to maintain a fluid stride.

By the time I'd finished, I was surprised by my level of exhaustion. I guess if I'd thought about it I would have chosen different gear and charted an even shorter route. But good runs usually follow bad ones, so I'll hope for better experiences throughout the week.

Indecision leads to a workout choice

Today's run (treadmill): 23 minutes

Sometimes, if you wait long enough, your decisions will be made for you. I had an 8:00 AM doctor's appointment this morning and got up at 6:00. I thought I had plenty of time to run, shower and then get to my destination. I knew that the weather was due to change today, with driving rains expected this afternoon. Given that possibility, I figured I'd get in a neighborhood run while I could. 

Two hours is a deceptive time span. It seems like all the time in the world until there's no time left. I had a leisurely cup of coffee while I watched the news. I checked the time and felt I was on track. Suddenly it was 6:30 and I realized I needed at least 10 minutes to get my outside running gear prepared. That would leave me only 45 minutes to run, shower and dress in order to get to my doctor's office by 8:00.

It was clear that the window for an an outside run had closed, so I ran upstairs and quickly dressed for an indoor workout. With limited time I cranked up the speed, averaging about 7 MPH, per the display. By the time I was done, I was ready for rest, but there was no time left to do that. A quick shower followed and off I went. I walked into the office at 7:58.

I regret missing out on an outside run today and next time I'll be more aware of just how short two hours can be. Still, I had a vigorous (if short) workout and may not have gone as hard as that if I'd had more time. Did I make to right decision? Or was the right one made for me?

100% workout using 50% of the machine

Today's workout (upper body elliptical): 21 minutes

Monday's are normally a rest day for me so I skipped my morning run. I thought I might do a workout later, depending how the day went. When my wife started on her treadmill run I was inspired to join her on the elliptical. I wanted to focus only on my upper body so I needed to get creative.

Three years ago, when we first got the elliptical machine, I was much better at balancing my cross-training. I incorporated core exercises far more often than I do today and lifted hand weights once or twice a week. Today I revisited one of the techniques that would do using the elliptical, that involves standing in front and moving the poles using only my arms.

The action of pushing and pulling the poles, with moderate resistance, reminds me of my old karate workouts alternating punches and blocks. In that case, there was no resistance unless we were doing ippon kumite, that involved a partner blocking or punching back. Seven hours later I'm still feeling today's upper body workout, and that tells me I need to do it more often.

Imagine this in black

Earlier in the day we stopped into Sports Authority and I bought an Alpine Design (a Sports Authority house brand) running half zip. It's a mid-weight layer that promises to wick sweat and it looks (and feels) similar to a $40 half-zip in the new Balance section. Except that mine was discounted to $19.99. I can't resist a bargain. Especially if it's on an item that I actually need.

Xmas Stillwell run

Today's run (Stillwell Woods): 3.4 miles

Today is Christmas, and though there's no snow outside, it's plenty cold. I thought about doing a neighborhood run to take advantage of the quiet roads. My wife reminded me that snow would be here before I knew it, and suggested that I run at Stillwell while I still could. That made sense to me so I geared up and headed over to the park.

It was quiet when I got there, but soon a few runners appeared, all heading toward the woods. After some dynamic stretches, I followed the runners and chose a different route than usual. This path runs along the southern part of the woods and it connects to my normal route via a steep uphill section. I'd had about five minutes to get loose enough to attack this climb and I came over it without much trouble.

From there I locked into my familiar course and encountered a few people running their dogs. I also crossed paths with a couple of runners I'd seen at the trail head. Although it was just below 30°, I was beginning to get hot. I'd worn layers anticipating wind and chillier temps within the woods, but I began to sweat after I'd covered my first mile.

I ran along the eastern side of the big field and ducked back into the woods to start my main loop. A little further in I saw the same couple running from the other direction. The woman, who I initially viewed with sympathy because she was only wearing running shorts, seemed a lot more comfortable than her partner, who was dressed more like me.

I reached the point where I needed to decide whether to wind down or add a couple more miles to my run. Although I had no time constraint, I chose to cut it short and headed west along the northern path towards the main trail head. There will be lots of opportunities to run this week and I didn't want to overdo it today.

It was a decent run and a nice break from the road. I'm not sure where I'll run in the coming days but I would like to put in at least one hour-plus run in the next few days. Happy holidays!

Pushing the pace without really trying

Today's run (street): 4.3 miles

Was today's run hard because I was tired, or because my pace was 20 seconds per mile faster than than it felt? I'm not sure, but today's run, that I planned do do s-l-o-w-l-y, didn't end up that way.

The temperature was in the high 20's when I went out at 7:30 AM. I'd had a decent night's sleep and the chilly air felt good. Yesterday's long elliptical session had me thinking about a recovery run today. I usually dislike the first couple of minutes of every run, until my aerobic breathing kicks in, but this morning I had no such issues.

Since I had no time constraints, I followed a different route than normal that had slightly more uphill roads than usual. My stride felt fluid though my legs felt a little heavy. I planned to cover about five miles but I began to feel a little fatigued after covering just a couple. I thought, perhaps, that the full week of workouts, plus last weekend's race, were catching up to me.

I modified my course and headed back towards home after passing three miles. I picked up my pace as I got closer to the end and reached my driveway after covering 4.3 (Gmaps verified) miles. I must have run harder than I realized to attain a pace in the low 9:00 range, but it probably contributed to my lagging energy.

We have a family get-together later today, and I plan to go out for an early run tomorrow. Christmas morning is a great time to be out, since most people stay around home and the streets are clear. I don't celebrate the holiday, but I do love the peaceful time.