Dirty Sock and Great Cow Harbor are coming...

It's not yet the end of July and I'm already thinking about the two late-summer races that I look forward to each year: the Dirty Sock and the Great Cow Harbor runs. Both races are 10K's but that's where their similarities begin and end.

Dirty Sock is a trail race that begins at a small park close to Southard's Pond. The course takes runners north around Belmont Lake and then back down again. If it's raining, your socks will get dirty, and it has rained two out of three times I've run it. The race is held on the third weekend in August and conditions are usually hot and humid. I like this race a lot, but the last 1.2 miles always seem as long as the first 5.

This morning I got an email from the Cow Harbor race organizers saying that the 2012 event is 8 weeks away. The message was all caps and it carried some amusing urgency, especially this line that I pasted from the email: DON'T WAIT UNTIL THE LAST MINUTE.  THERE MAY BE NO ROOM FOR YOU! This race is run through and around the town of Northport, NY, and attracts over 5,000 people. The course isn't as tough as Dirty Sock, except for the James Street Hill that looms like a mountain at mile 2.

I'm hoping we'll catch another break in the weather (as we did last year) when conditions on both race days were considerably cooler and drier than the prior year. Speaking of weather, the forecasts are still calling for tomorrow to be the best day of the week. I'm hoping for low humidity when we line up at 6:00. THAT WOULD BE GREAT!

Will a late day start ruin my race?

I woke up with some calf soreness and I figured it related to yesterday's running in the Hattori's. Although I've been running in low shoes like the Kinvara 3's and my Brooks test shoes, neither pair offer a zero drop experience like the Hattori's. The difference is only 4 mm, but that could be enough to aggravate my calves. After thinking about it more, I've concluded that the soreness actually came from running at speeds I haven't attempted for well over a month.

I'm curious to see how I will do during Wednesday afternoon's race. I can't think of a time when I've run late in the day and thought I'd performed particularly well. I've done all that I can to maximize my readiness, including Saturday's 6 miles and yesterday's intervals. Two days of recovery from my weekend running will get me to Wednesday. Since the race is at 6:00 PM, I'll get another half day's rest. Perhaps that additional recovery time will counter-balance the performance hit that I expect to take from that late day start.

Wackos and backward walkers at the track

Round and round (and round) we go

Today's run (track): 1 mile warm up, 8 x 220 M, 2 mile run = 4.15 miles

I finished my training for this week's 5K with some speed work on the local high school track. I'm always ambivalent about track running because I find the experience excruciatingly boring. At the same time, with its precise measurement and flat surface, the track is a great place to run intervals. Plus, there's always an interesting cast of characters to help distract me from the tedium.

The temperature was in the 70's and the humidity was moderate when I started my workout, with a warm up mile that I completed in 8:19. I wore my Hattori's that I've kept in the closet over the last few months while I ran with the Spira's, Kinvara 3's and my Brooks test shoes. The Hattori's felt fantastic and I'm tempted to go back to them as my regular trainers.

My track-mates included a guy who had about a decade on me, running shirtless. He was covered in sweat and moving at an impressive pace. I wondered how long he could keep that up. Pretty long, it turned out. I suspect he'd been at it for a while when I arrived, and he continued for the first 20 minutes of my workout.

Also on the track was an older Asian woman whom I'd seen before. She circles the track walking backwards. I'm not sure why, but that's her thing. There was a stocky guy with long hair and a beard walking the whole time I was there. I noticed that he'd switched to a trot around the time I was leaving. I also saw two or three other fitness walkers, some fast and some slow, whose orbits coincided with my laps at various points on the track.

One of the walkers was a guy in his 40's who I first noticed when he ran the steps in the grandstand. I expected to see him run when he got to the track, but he walked. He did a couple of sprints and, oddly, it was only when our paths crossed (I'd reversed direction on the track). Was he trying to prove he could run as well? He looked angry the whole time he was there and I noticed that he sped out of the parking lot in his big BMW, with gravel flying, after he'd finished his workout. What a wacko.

I felt good running the 220 splits and averaged 7:01 for that mile. I know I could have done better than that, but my goal was to generate some speed without injuring myself. It had been a while since I did any speed work. I did the last two miles closer to a 9:00 minute pace and I was satisfied with what will be my last training run before Wednesday.

While I'm ambivalent about the track, I can almost guarantee my runner's high after a workout like that. I count on that to help me through the less-than-stimulating experience of running in circles.

Business park taper buster

Today's run (street): 5.8 miles

The Saturday before a race usually means that I have 7 or 8 days (depending on if it's a Saturday or Sunday race) to finish my training. This week is different, because my upcoming race happens on Wednesday night, five days from now. I'd normally be finished with performance training this close to race day. 

The race is only 5K but it would be a mistake to dismiss that as an easy distance. I'm concerned that, after a full day in the office, at 6:00 PM my energy will probably be low. Although it's not hot today, there's every reason to think that we'll see high temperatures by Wednesday. I can't do anything about that but worry. And I surely will worry.

Since I'm pushing my training into my taper period, I decided to go for some extra miles today. My target at the start was five miles, and I ended up almost covering six. I headed to the nearby business park to run the loop a few times and carried 4:1 mix of Roctane and water which I consumed around the 40 minute mark. It helped me get through the last 15 minutes of running.

I was pleased with my performance today and the route provided some elevation changes that will prepare me for the race's rolling course. I listened to the 3 Non-Joggers podcast to pass the time and it helped alleviate some of the boredom that comes from running around an industrial park. Tomorrow I may do some speed work to wrap up my performance training. The thought of circling the track isn't too appealing, but as Juma Ikaanga said, “The will to win means nothing without the will to prepare.”

Running doldrums

Wednesday's run (street): 2.5 miles
Today's run (treadmill): 25 minutes

It's been a a tough week. I've done a couple of runs since Monday, but I haven't had time to post. I've had a lot of distractions lately, both in and out of the office. My motivation to run is definitely at a low point. The good news is that a lack of motivation has not affected my running schedule and I'm on track for a normal mileage week. I'm just not feeling it these days. I'll blame the hot weather and the numerous non-running related items that are taking up my time and attention.

Next Wednesday is our corporate 5K. It will be a new experience to race in the city. It will be fun to return to Riverside Park, where I occasionally ran when I first moved to NYC in the early '90's. The race starts at 6:00 PM. As an early morning runner, I expect to have some trouble hitting my stride so late in the day. But, perhaps, the excitement of this race will help get me out of my running doldrums. That would be great.

A recovery run on a recovery day

Today's run (street): 3.3 miles

I took today off to recover from the hectic weekend, but I spent most of the day working from home. That was partly by design and I was able to make progress on a few items that need to be completed before the end of the week. I was still able to spend some time with my family and get in a morning run that wasn't constrained by my usual morning schedule.

Yesterday's run was difficult due to the hot weather and the timing of my workout. Today's conditions were much more positive. Although it was hot at 8:00 AM, neither the heat not the humidity had reached unbearable levels. It was early and I was not weighed down by a big meal so I moved along much better. I wasn't sure where I was on pace and I chose to ignore my Garmin so I wouldn't feel compelled to push harder.

My route followed the perimeter of my neighborhood and I ran on the sidewalks along Jericho Turnpike and South Oyster Bay Road before turning east onto the service road. The sidewalks along these roads have broken sections, so I frequently needed to watch my step. On the positive side, I had more tree cover than when I continued through the main neighborhood.

I covered about the same distance as yesterday, but I beat Sunday's time by almost three minutes. It wasn't the easiest run, but I finished feeling strong. I need to get back to longer distances next weekend and my schedule should help me do that. In the meantime, I'm off to a decent mileage week with 3+ miles on my usual rest day.

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.

This technique may have made me faster

Does back leg lift = faster running?

Today's run (street): 4.25 miles

I'm out of the office today and Monday and the weekend will be busy. We'll have a house full of people starting this afternoon and that will continue through Sunday. The major activity is on Saturday and the day will start early, so I'm probably going to need to skip tomorrow's run. I tried to make up for that by running a little extra distance today.

Conditions were pleasant when I left on my run around 7:00 AM. I tried to maintain a decent speed and thought about how my default pace has slowed over the last few years. I'd say, overall, that my speed has remained consistent. The difference is that my median pace seems to have slowed by about ten seconds since 2009. It could be that when I used the FR50 and 60 with a foot pod, my times were recorded more accurately (and faster) than with the FR210.

About halfway through today's run, I looked at my shadow and noticed I was running with a low degree of back leg lift. I've noticed that better runner's legs come up fairly high after toe-off and I suspect that helps their speed by reducing the amount of time their feet touch the ground. Inspired, I worked on bringing up my leg as I ran. I'm not sure if it made me run faster, but I did feel it in my hamstrings.

I'll look at my pacing across the timeline after I upload my data to Garmin Connect to see if my speed improved after making that change. I did finish with a decent overall pace, so perhaps it made a difference. It would be great if a small change like that could have made a measurable effect on my pace. It almost seems too easy. Then again, it did illustrate my need to do more core work.

Chillin' with my biggest fan

May the force be with you

Today's run (treadmill): 25 minutes

I decided to run on the treadmill this morning because I knew it would be humid and I wasn't too keen on gearing up for an outside run. In the past, a day like today would have been the reason to run outdoors. Things changed when we bought a stand up fan at Target and put it in front of the treadmill.

The treadmill itself has been a problem, with an ongoing issue with tread belt slippage. Although that's annoying, the machine comes in handy on days like today. I put the new fan on its highest setting, turned on the treadmill's small fans and started my run. Due to the slipping/jerking of the tread, I generally keep my speed at 6.5 MPH and below. I ran fairly slow today and set the grade to 2%, since elevation seems to minimize the slipping.

Although it was hot, I didn't really start to sweat until I'd covered a mile. In fact, the force of the air coming off the fan was almost too strong and I'd wished I'd chosen the middle speed. Fans are cheap and they can do so much to improve the indoor experience on hot days like today.

The treadmill repair guy is supposed to come next week and (hopefully) we'll get the tread issue resolved. In the meantime, we've been waiting months for parts for our elliptical. If you are thinking about getting a treadmill or an elliptical machine I would avoid buying anything made by Sole or BH Fitness.

My first July race (corporate approved)

A corporate 5K - what's not to love?



Today's run (street): 2.5 miles

Today was one of those automatic pilot runs where I got up, got changed and headed outside without thinking about the effort ahead. Unlike yesterday, I let my natural rhythm determine my pace and I paid the price with a run that took over a minute longer than Tuesday's (along the same route). I gave myself a break after yesterday's hard run and was glad at the end.

It's all well and good to run easy, but suddenly I have a new race on the calendar and I have to train for speed. My parent company is holding a 5K in the city on July 25th and I've signed up. This would be my first ever July race. Most importantly, it's an opportunity to run with my colleagues. Many of my work friends have signed up to do it and I'm looking forward to the event. It's has an evening start time (6:00 PM) and I'm a morning runner, but I'm hoping to make the best of it.

My $4 running phone decision

Tonight's dish: wet phone over rice

Today's run (street): 2.5 miles

After my pool screw up on Sunday, I got a tweet from a colleague, who suggested that I place my nearly drowned cellphone in rice. My daughter said that her teacher had done that and successfully restored her smartphone after an accidental bath. I figured, what the heck, I'll try it. I placed the phone in a small container and covered it with brown rice.

Last night I removed the phone from its rice bed and replaced the battery, but it didn't power up. That wasn't a big surprise. I expected that the lithium ion battery would have fully discharged after being held under water for a time. I plugged the phone into its charger and the Verizon screen came right up. I thought I might have lucked out, but immediately after the welcoming message, the screen said, "Use genuine battery. Power Off."

To be fair, the battery is genuine

Now I must decide whether to invest in a new battery in hopes of bringing this phone back to life. It looks like I can buy one for about $4 online (plus tax and shipping) but I'm not sure it's even worth doing that. There are still some drops of water trapped under the lens of the TFT that may interfere with the display. Also, the battery cover no longer stays in place and would need to be secured using a rubber band or something similar.

I'll make my way to the Verizon store at some point to get a new "running" phone. I ran without a phone this morning but felt okay about that, since I didn't stray too far from my home. Ironically, I looked to take off my SPIbelt when I got back, but realized I hadn't needed to wear it. I wish I'd remembered it as well last Sunday.

Involuntary phone slaughter

How not to clean your phone

Today's run (street): 5.25 miles

I thought my story for today's run would be how I covered 5.25 miles at a pace that handily beat my expectations. But it turned out that the real surprise was discovering I was still wearing my SPIbelt when I jumped into the pool following that run. I had carefully removed my Garmin and Road ID before hitting the water, but I'd forgotten about the SPIbelt and the contents within.

SPIbelt - definitely not waterproof

The great thing about the SPIbelt is that you literally forget that you have it on. I've discovered a number of times that I was still wearing it, even after returning my other running gear to storage. While in the pool, I'd re-checked the pockets of my running pants, thinking I might have forgotten to remove something. It occurred to me (too late) that I was still wearing my SPIbelt that contained my LG VX8300 "running" phone.

I noticed that my phone was vibrating in the SPIbelt pouch when I brought it to the surface. I'm not sure why it was vibrating, but I knew it wasn't good. I tossed the belt and phone on the deck and finished my swim.

I've kept that phone for almost eight years, using it primarily as a backup to my smartphone. It's been great to carry on runs because it's compact and light. I hope Verizon offers a similar model because I don't think this phone is coming back.

Hours after I pulled it out of the water, the phone is still not working. I'll give it a day to dry out and I'll try it again to see if it comes back to life. In the meantime, I'm happy that I was able to get out for a decent run on such a hot and humid morning. It may have cost me my phone, but perhaps it's time for a change. I did learn an important lesson that I won't soon forget: Look before you leap!