Running with the RooSport

Today's run (street) 2.5 miles

TGIF. I have no right to say that because my work week started yesterday, but I'm saying it anyway. It's been a tough week with the kids returning to school and lots of other stuff going on. I skipped yesterday's run because it didn't work with my schedule but I got back to it this morning.

Instead of using my SPIbelt, I tried the RooSport for the first time. RooSport claims that its product provides better moisture protection than SPIbelt and I was curious to see if that proved true. I had concern that the RooSport would feel awkward tucked into my running shorts, especially with a phone inside it, but it was surprisingly comfortable. I really didn't notice it was there.

I went for my run and quickly forgot I had the RooSport but later I thought to check it out of concern that it fell off. That was my own paranoia. The RooSport attached securely to my shorts using a strong magnet and it would not come loose on its own.

I ended up having a decent run and probably could have pushed a little harder than I did. Still, I beat my normal time on this route by almost 30 seconds. I checked my phone after I finished to see if it was wet from sweat. It did seem much drier than when inside the SPIbelt, but it wasn't completely dry. It was a good experience and I plan to use it on my longer runs this weekend.

Ready to run with a RooSport

Front view of RooSport, ID pocket on other side

Today's run (treadmill): 30 minutes

It's been a long time since I've done a post on Runner's Tech Review but that will soon change. This morning I received a product called the RooSport, a pocket that attaches magnetically to running shorts or pants. The idea is similar to the SPIbelt but the RooSport does not attach around your waist while you run.

I've been a fan of the SPIbelt for years and I use it every time I run. I'm curious to see how the RooSport feels compared to the SPIbelt, especially when loaded up with a smartphone and other small items. I'm also wondering how comfortable I'll be wearing the RoosSport on the inside of my shorts. This is the method recommended and demonstrated by Brenda Brundage, who created the product.

We've had a lot of rain over the last two days and that kept me inside for today's run. I considered wearing it on the treadmill, but I wanted my first experience with the RooSport to happen on an outdoor run. I ran for about 30 minutes this morning, fast enough to get my heart rate to the edge of the anaerobic zone. If the weather cooperates tomorrow, I'll use the RoosSport outside on my run. I'll share that experience and will post the full review in a few weeks on Runner's Tech Review.

Labor Day morning run

Today's run (street): 4.2 miles

Today is a Monday that feels like a Sunday because it's Labor Day. Normally my kids would be celebrating having an extra day added to their weekend, but today represents their last day of summer vacation. We have plenty to do today, so I got out early to get my run in, before our day got started.

Although the hot days of August are behind us and the skies were mostly cloudy, the combination of heat and humidity made for uncomfortable conditions. I adopted a moderate pace and followed a different than normal route. I covered a little more than four miles, providing a nice start to this week's mileage total.

I've exceeded 20 miles in each of the last two weeks and hopefully I'll do that again this week. Tomorrow is a vacation day for me, but with some scheduled work calls, a doctor's appointment and the process of getting my son and daughter ready for their first day of school, it doesn't feel much like a day off. I plan to take Tuesday as my rest day and I think I'll need it. I haven't taken a day off from running since last Monday.

A big surprise at the Bethpage bike trail

Northern entrance to (now paved) trail extension

Today's run (Bethpage State Park): 5.25 miles

Years ago I was at a management off-site in Montauk where we stayed at a well known resort. We arrived late at night and went directly to our rooms. I was pleased to see my small, but cozy, bedroom, with a modest sized window that looked out at the ocean. I went right to bed so I'd be ready for the early morning meetings.When I woke the next morning, I was astonished to discover another room, twice the bedroom's size, with floor to ceiling windows looking out to the beach.

I had a similar experience this morning at Bethpage State Park, where I planned to run the bike trail. I knew that they were doing work on the north end of the trail but I didn't really understand what it meant. I decided to explore the paved path that led to the golf courses, since I'd hardly seen them in all the time I'd run there. I first encountered a group flying large, remote control planes over the open field. Very cool, but I couldn't stop to watch.

As I made my way deeper into the golf course, I was interrupted by a groundskeeper who told me I couldn't run there and that I needed to head - immediately - to the bike trail. When he realized I wasn't trying to break any rules he got nicer and explained the risk of flying golf balls. I turned back to where I began, and decided to explore what looked like a small section of newly paved trail that extended off the driveway leading to the parking lot.

I saw other runners running there and became curious how far this path would go. I expected the answer to be a few hundred feet, but then I saw a runner turning around and heading the other way. I was amazed. Clearly the trail went far enough to be worth a return run. I followed the paved path and saw that it continued past my line of sight. A teenage runner coming from the other direction asked me how far the path led. I asked him the same, and he said "about 20 minutes." Hmmm.

This new trail was like a gift. I read that they were extending the bike trail at some point but I didn't think they'd actually done it. Soon I realized that the patch of paved road that I'd recently encountered after coming to the end of a dirt path was part of this trail. Like the rest of the bike path, this extended portion was rolling, with some tough hills along the way.

I followed the extension to where it ends on Haypath Road. I saw that I could cross the street and pick up the Trailview path that runs all the way north to Cold Spring Harbor. Instead of doing that, I decided to head back. I didn't bring any water and I was beginning to feel overheated. The hills were no kinder on the way back but I welcomed them. When I got to the end, I doubled back another half mile for the distance and ended up covering 5.25 miles altogether.

I'm very excited about this new extension for many reasons. First, I now have another option to run at Bethpage when I don't feel like doing the usual bike trail. Second, the new bike trail section has numerous exits into the wooded trails that provide options for combining trail and road running. Third, I can now explore Trailview as it goes further north. Theoretically, I will be able to run from Bethpage into my own town. With a few busy streets in the way that might be too good to be true. But you never know.

Stillwell Woods fun: toughest trail run this year

Finally found my way across the full preserve

Today's run (Stillwell Woods): 4.5 miles

Now that the Barclays is over and Bethpage is open once again, I considered heading over to run the bike trail. But I changed my mind on venue and opted for Stillwell Woods instead. A few miles on the wooded trails is a great way to free your mind, body and soul. That is, if they don't beat you to a pulp.

I usually run the same route at Stillwell that starts on the main trail and follows north, and then east, before looping back around to the trail head. I usually run it twice, for a distance of about 4 miles. I like this course because it's primarily hard packed single-track, with a few rocky and hilly sections thrown in. The challenge of getting through this loop is moderate at best, but it's a great experience running among the trees, plants and animals.

This morning's Stillwell run started like usual, and I followed my standard loop until I turned left instead of right, just before the one mile point. This little change quickly turned the dial from easy to difficult. Instead of my familiar paths, I soon encountered the first of many sharp inclines up rock, scree and sand, followed by numerous steep, carved out, drops.

Technical trail running can be fun provided you're wearing the right shoes and have an understanding of your course. I had neither, but I did my best. Thinking I'd run my usual route, I wore a pair of road shoes that performed remarkably well in most circumstances, but barely had enough bite for some particularly steep inclines.

I'd brought a compass and that was very helpful for navigating across the entire preserve. Still, I didn't know what to expect from minute to minute. The route I'd taken brought me up and down, with almost no level sections between the one and three mile points. I began to get frustrated by this pattern because I didn't know what lay ahead. I only knew it would be tough running.

Just when I started to think about taking a break or even walking some of the difficult sections, I found myself on a familiar trail that's part of my normal route. Knowing the worst was over, I happily followed my way around to the trail head and ran the paved drive almost to the street and back. 

Ups and downs through the first three miles

What started as a routine Stillwell run turned out to be an exhausting hill workout with lots of technical terrain and obstacles. I needed to duck under or leap over a lot of stuff and all that sand was irritating. I was proud of myself for meeting every hill challenge head on. But I did need a mid-day recovery nap to get my energy back, so I could play soccer with my daughter.

Tomorrow I'll go back on the road again. Perhaps I'll head to Bethpage for six miles or so on the bike trail. After today's run, that might feel easier than usual.

A surprisingly decent time for a low PE run

Today's run (street): 3.6 miles

My Labor Day weekend started this morning, so I had an opportunity do a weekday run longer than my usual, time-constrained 2.5 miles. It's actually 2.53 miles, but who's counting? Well, I am. An extra three hundredths of a mile drops my average pace by six seconds per mile at that distance.

I targeted about 3.5 miles for today because it's a nice bump up from the 2.53 on a weekday, but short enough to get it done quickly. Although I didn't need to rush out the door when I returned home, the rest of the day was booked and I wanted a chance to relax before I headed to my first appointment.

My run was interesting. It was hot by the time I got outside and I wasn't really in the mood to push hard. I used only my heart rate as a way to gauge my performance and adjusted my speed to get into my targeted zone. Even while my pulse increased, I didn't feel like I was working as hard as I did last week, when I broke 9:00 four mornings in a row.

I ended up completing this run in the mid-9:00 range. Going only by perceived effort (PE), I expected that number to be 20 secs/mile slower. I was pleased with that performance on a hot day when I wasn't really working that hard. My average HR for the run was at the lower end of the anaerobic range. That tells me I have more on tap than I've been using on most runs.

Like the DJIA, running performance has its gains and losses

Today's run (street): 2.5 miles

My performance gains of last week have given way to more moderate results this week. It's almost like a market correction where I've found myself dropping speed, but still holding some gains. I wonder if my ups and downs of running ever synchronize with the Dow. That would be an interesting investment strategy.

Tuesday's performance was hard to measure because I don't fully believe the numbers that I see on the treadmill. If I were to go by heart rate, I'd say that it was a credible run. Yesterday I did a street run and used my heart  rate monitor to guide my level of exertion. It became clearer to me how my perceived effort affects my speed. I didn't break 9:00 on Wednesday, but I came close.

This morning was a different story altogether. Running felt harder than the day before, and my stride did not feel fluid. I just wanted to get through the run so I could relax for 15 minutes before starting the rest of my day. Although it didn't feel like I was slacking off too much on my pace, my overall time was almost two minutes longer than yesterday, along the same route.

I expect to get out a little later and go a little longer tomorrow because it's a day off. I'm looking to experiment further with the relationship between heart rate and speed. I also need to get some hill training in so that I can be somewhat ready for big hill at the Cow Harbor 10K in a couple of weeks.

My most important decision in the last four years

Four years and many miles

Today's run (street): 2.5 miles

This past weekend I realized that it's been four years since I took the results from my annual physical as a call to action. At that time, I weighed thirty pounds more than I do today. My cholesterol was very high, as were most other indicators. These results were no surprise to me at the time. I had become sedentary and, while I maintained a decent diet, I did not do a good job of regulating portion sizes or sugar intake.

With a wife and two young kids who depended on me, I could no longer ignore the truth. I got off the phone after speaking to my doctor's assistant and told my wife that I was going to change. I don't know if she fully believed me, but she supported my intention. My wife has always been active and she suggested that I use the treadmill in the morning before work and to really watch how much snacking I did after dinner.

In August of 2009 I began to walk, first on the treadmill and, on weekends, around my neighborhood. I pushed my walking pace and, within weeks, I was throwing in some short running segments. It took a while before I could comfortably run a mile but by the end of September I was doing that. By October, I had given over from being a walker to a full time runner.

Along the way, I lost those 30 extra pounds and by year's end, even more. Running is easier the less you weigh. It becomes more interesting when you can track your progress with devices that capture your speed and distance. I made a lot of progress in the first six months after I returned to an active life. Four years later, I'm doing even more.

This is the 1,300th post I've done on the Emerging Runner. I started the blog as a personal journal to help me record my experiences and share them with others. I wondered how long I would be able to maintain the discipline of running every morning and whether I would tire of the routine and the work that comes with it. But four years later, I feel exactly the same as I did the day that I completed my first continuous mile.

Finally using my HRM (with good results)

Today's run (treadmill): 25 minutes

I knew it would be rainy this morning so I planned to do a treadmill run. I finally got around to setting up my heart rate monitor on Sunday and linked it to the Garmin, so I had that to play with. With the rain outside, it was very humid in my guest room. I put the fan in a fixed position and aimed it directly at the front of the treadmill. This reduces the heat, but the forced air causes dryness in my sinuses and throat.

It's been a long time since I've used an HRM. The treadmill has grips that allow you to capture your current heart rate, but read time takes a while and it's awkward to run that way at speed. The Garmin is much more convenient and it monitors in real time, providing important information as you run.

One important thing I learned was that my usual routine on the treadmill did not tax my heart as much as I'd thought. Since I despise this method of running it always feels hard, at any speed. What I thought was a good workout pace turned out to be on the threshold between the recovery and aerobic zones. To really get benefit I needed to push myself into the anaerobic zone (between 80-90% max HR).

I watched my heart rate as I increased the treadmill's speed and was surprised how hard it was to bump my HR higher on the aerobic zone. It may have been psychological, but I found it easier to sustain paces below 9:00 after seeing that my heart rate was still below 80% of max. I ended up running faster than I usually do on the treadmill without feeling much fatigue during or afterward. I'll be curious to see what kind of numbers I see when I take it to the streets tomorrow.

The crossroad of speed and volume

My overall time at last May's LI Half Marathon was 2:08, which translated to a 9:49 pace. As race paces go, that was fairly slow (even for me). But my 2012 finish time improved almost 14 minutes over the year before. I would have liked to break two hours on the half, but my stretch goal for that race was to break 2:10, and I did that.

To prepare for this year's race, I'd looked at the challenge of running the half marathon as one of stamina, not speed. Interval training can be an effective way to prepare for a 5K, but I knew that the only way I could achieve a credible time for the half would be to train for distance. A lot of distance. Between mid-March and and May, I spent almost every Saturday morning at Bethpage State Park, doing progressively longer runs until I was satisfied with my conditioning.

This volume training was the key to managing my effort across more than two hours of continuous running. There's obviously a big difference in training for a 5K versus a half, but what about a 10K? A 6.2 mile race is double a 5K, but not quite half of a half. There's speed involved, but also enough distance so that endurance can become an issue.

For my upcoming 10K, I've decided to focus on pace during my shorter runs, but work primarily on volume and hills during my longer weekend runs. Hopefully, both strategies will meet somewhere in the middle to allow me to run my best at Cow Harbor.

Living with GPS tracking errors

Today's run (street): 6.8 miles

My GPS watch always shorts distance, usually by about 3%, but this week the margin of error has been closer to 5%. If the GPS was more accurate, I could know my true performance as I ran. The Garmin FR210 does give me a map of where I ran, and this is useful when I run in unfamiliar places or forget which streets I covered.

An alternate to GPS tracking is the foot pod that, when calibrated, is far more accurate.  Its downside, besides the need to calibrate, is the lack of course mapping and the need to affix it to your shoe. Some shoes, like the Saucony Hattori, don't have laces and, therefore, cannot be easily used with a foot pod.

My plan for today's run was to go out easy and stay that way for five to six miles. I pushed hard on my runs during the week and I tried to do the same during yesterday's run. I figured I'd earned the right to ease up on my pace and enjoy the experience today.

Things started well and along the first mile I wondered how long it would be before I broke a sweat. I also knew that runs like these are deceptive, often becoming much harder after a few miles. After 25 minutes I was certainly sweating, but five minutes later I began to feel energized again. I spent half of the run going around the neighborhood that sits directly to the south of mine, and the other half going around local streets.

As I got close to home I saw that I was nearing six miles. I decided to detour north rather than follow my usual roads, in order to get some extra distance. That change added a half mile according to the Garmin. After plotting my run on Gmaps, I saw that I'd actually covered 6.8 miles. If I knew I was that close to seven, I would have run another quarter mile before calling it a workout.

Even though I took it easy, by the end it felt very hard. I was glad to exceed 6.2 miles, which I'll need to do as often as I can before the Cow Harbor race in mid-September.

A good effort but the clock doesn't lie

Today's run (street): 4.3 miles

I had an early appointment that delayed today's run until mid-morning. The temperature at 10:00 AM was a reasonable 77°, but the sun was making it feel warmer than that. My plan was to go out fast and maintain the speediest pace I could, for as long as I could. I followed a route that would take me up and down the streets that run north of my house, and then head further south to round out the course.

I decided to check my watch at the half mile point to see what the Garmin was displaying for pace. The watch said 8:52, which seemed about right, and I figured that I could maintain that for 40 or 50 minutes. I didn't feel too overheated and I thought I was in for a run that was close to, or below, 9:00 per mile.

As it turned out, I began slowing down after passing the first mile. By the time I reached three miles, I saw that my pace was 30 seconds off my targeted range. It bothered me that my performance did not match the level of effort that I was putting into the run. After downloading the Garmin and correcting for distance errors (the GPS accuracy has been abysmal this week), I saw that I'd run the first mile in nine minutes, but my pace had crept up into the mid-nine range until improving near the end.

The combination of heat and effort prompted me to cap my run at 40 minutes, for an overall pace of 9:23. I was disappointed with that result because I felt I'd pushed harder than normal. I wanted to break nine minutes, but I don't think I did all that badly. I'm planning to go longer (and probably slower) tomorrow. It's okay really. After the past week's running, I know what I'm capable of doing.