2010 Running Goals

I would have completed my 2010 running goals in late December but my bout with pneumonia got the best of me. Even during my recovery I was a bit diffident in terms of what I'd be capable of accomplishing as a runner. My weakened condition made me feel like I'd never run again like I had in the fourth quarter of '09 where I did my best running to date. After this weekend's runs I feel much better about what I could accomplish. I was reading fellow runner/blogger EZEthan's recent post if his 2010 running goals and it prompted me to focus on mine.


2010 Running Goals 


1. Fully transition to mid/front foot running style. I'm still very intrigued by the things I read in the book "Born to Run" about the Tarahumara running style. My father, who has been walking the streets of NYC for decades, told me that he's moved fully to a front foot walking style and is seeing great benefits. I'm right behind you Dad!

2. Raise at least $200 for charitable causes by donating per race mile.


3. PR in a race - preferably in a longer distance than 5K (but I'll happily take a new 5K PR!).

4. Run trails at three or more NY state parks that I have yet to visit.

5. Run a continuous 10 mile route under 9:30/mile.

6. Participate in at least 5 races. Bonus points for running one in NYC.

7. Finish the year as excited about running as I am right now.


I think my approach to running in 2010 will be less focused on competitiveness and more on perfecting my style and efficiency. I really want to consistently reach the state of fully pleasurable running. I think achieving that will be a gateway to longer distances (13.1 miles?). In the meantime the goals are set. I'm ready to start knocking them down.

One more thing - Runners's World just posted their top 100 running blogs for 2009. The Emerging Runner came in at #4!

Good progress, surprising distance

After yesterday's invigorating run I was anxious to get out this morning and duplicate my good experience. It's due to rain fairly hard today but it was dry at 8:20 AM when I began my run. It may have been a little warmer than yesterday at that time, closer to 30 degrees than 25, and there was some moisture in the air that made it feel even warmer. Like yesterday I wore three top layers but I traded the running tights for lined running pants. That was a good choice and I remained comfortable throughout my entire run.

I'd covered 2.15 miles on Saturday which was a good distance in terms of progress and my current readiness. I mapped out a route this morning that would add about 10% more length fthan yesterday's run. Somehow during today's run I forgot some details of the route and I ended up covering 22% more distance - 2.75 miles in 28:15. My pace was slightly faster than yesterday's: 10:16 per mile although I didn't think at all about speed. Instead I tried to focus on my forward lean and front and mid-foot landing. I only monitored the time on my Garmin as I ran and ignored the other metrics. When I passed 25:50 I thought wistfully of recent past glories - back in November I PR'd in a 5K race at that time. Today I ran 2:25 minutes longer than that but covered 11% less distance. My reaction to running 2.75 miles at 10:16 was great happiness. I didn't want to go as far as I did but I recovered well, re-hydrating with a can of coconut water. As of now, I feel no inclination to rest or nap.

Next week will be a test in terms of my returning to my usual 4:00 AM running schedule. I'm thinking that I'll rest on Monday, treadmill run on Tues and Wed and rest or elliptical on Friday. That's the plan for now. If I'm dragging during the second half of the work day I may need to cut back a little on that program.

The Emerging Runner returns to the street

Looking back I'd say it was a pretty good week. My doctor gave the okay to return to work on Tuesday and although I struggled through the mid-afternoon hours I managed to rebound with some strength. It was great to see my colleagues at work who were incredibly gracious and welcoming.  I missed them a lot. After Monday's treadmill run I decided to suspend any exercise for the remainder of the work week. The changes in sleeping schedule, the early morning commute and the work day challenges were enough to consider for my recovery. I saw Adventure Girl yesterday for the first time in over a month and she said (owing to my my pneumonia and flu induced weight-loss) that I look like a serious runner. I may look the part but I have a ways to go before I feel like one again. Today was a great first step in getting there.

I wanted to put some structure to today's run to make sure I didn't push past my capabilities. I mapped a route in my neighborhood that I had run many times before so I knew what to expect in terms of elevation and progress. My ego is still thinking that I am an 8:20 racer and 9:00 recreational runner so I had to keep reminding myself that I wasn't going to run anywhere close to those paces today. It was in the low 20's when I set out at 8:00 AM and I wore three layers of tech shirts, my mid-weight, full length running tights, a warm, wicking running hat that covered my ears and running gloves. I'd anticipated that the relatively short run at a slower pace would mean I'd remain cold during the run. That was a good assumption. I set out at a modest pace, just below 10:00/mile and I was happy that I had no trouble with my breathing despite the cold air. People told me my first time back out on the street would be hard but it wasn't. As I passed the half-mile mark I started to wonder if and when "the wall" would come. I didn't check my pacing but I could tell that I'd be covering the 2.15 mile route in more than 20 minutes.

As it happened I finished in 22:24 at 10:25/mile, perhaps the slowest 2 miles I've ever run. I was very pleased by this run for a couple of reasons. First, I finished thinking that I could have gone another mile or more without taxing myself too badly. Second, the experience felt great, pleasure not work, and it reminded me again why I love running. I downed an 8 oz. bottle of Ensure that I had bought to boost my nutritional intake when my illness depleted my appetite. They should rename that product and market it as a recovery drink. Good stuff. I may go out again tomorrow for another two easy miles.

The Emerging Runner is back.

Saturday I hit the streets again

Okay, I'm psyched for tomorrow. I'm planning to get 8+ hours sleep and then go for a 2 mile neighborhood run that I've mapped out on Gmaps. I know that I need to mitigate my speed from the beginning and not fall into the "This feels great, I can push harder" mindset. I made that mistake on Monday when I slid the speed control far enough over that I ran in the low to mid 9's for the first mile. I dialed it back after that but the damage had been done and I was fully spent after 15 minutes. I was so tired from the run that I fell asleep 30 seconds after I finished. I'm sure that if I had started with a more modest pace I would have felt much stronger by the end. I probably would have been able to go a full 20 minutes as planned. My plan for tomorrow is use a modified version of my race strategy - start at a moderate pace and reserve enough energy to push hard at the end. In the case of tomorrow it will be: start slow, stay slow and have enough left to finish my planned route.

Impatience and apprehension about my return to running

Another morning without a run. How long can I go without my daily workout? I've reached the point where my impatience to run is beginning to compete with my need to support a full recovery. Earlier in the week I had designs on running on the treadmill and working out on the elliptical while incorporating rest days in between. My return to work, with the early commute and a challenging schedule has been exhausting and I've done none of that so far. While I've been tempted to push through the fatigue and exercise I keep thinking that it may do more harm than good.

The question on my mind is whether I'm being smart about resisting this temptation or whether I'm just apprehensive about facing the fact that I need to rebuild everything I've worked for over the last 16 months. I really want to run outdoors, ideally on a trail. Trail running inspires me and I miss the experience a lot. I also miss my neighborhood runs and as I drive the streets I think about how I used to own them at 4:00 AM - my streets, my playground. I know that the first time I go back out  it will be tough. Those early, 20-25 minute maintenance runs that I would do 3-4 times during the work week will present a very different challenge to me today.

I know I'll get to where I need to be, and soon. I have a 5K scheduled for April and there's another 5K in March that's tempting me. It would be nice to have a short term goal like a race to help frame my expectations for getting back to peak conditioning. I'm conflicted about whether to run tomorrow on the treadmill or just wait for the weekend. I'll see what my body says, I'm ready to listen.

Many thought running caused my pneumonia

Rest days are the theme of the week for me. I had planned to do an elliptical session this morning but I figuratively hit the wall on Tuesday afternoon and dragged myself home. My wife said it's crazy to work out when I still haven't adjusted back to the work-week schedule. I took that as sound advice and skipped today's workout. Perhaps tomorrow I'll try again or I may just wait for Friday for a moderate run.

It's hard to write a blog about running when you're not actually running. People have been very gracious and encouraging in their comments and I guess some of the reason is that we've all been forced into recovery for one reason or another. According to what I've read more than 65 percent of runners suffer running related injuries each year. Many haters people probably find that to be solid evidence that running does you more harm than good. My wife said she was asked numerous times whether my running caused my pneumonia. She simply responded by saying that my conditioning probably helped keep the illness from being as debilitating as it might have been. My brother had great response when someone suggested that my pneumonia was triggered by working out too much and keeping my weight too low: "So would he have been better off packing on the pounds and sitting around on the couch than exercising and running?"

With everything that's transpired over that last three weeks my weight has actually dropped lower than I want it to be. That's what happens when you go two full weeks without an appetite. Well my appetite has fully returned and I'm tempted to regain about five pounds via junk and comfort food. I'm happy to say that I've been good about not doing that so far. My weight will come back to the proper level on its own - that's one thing I thing I know I can count on.

Patience is a virtue. If only I was more virtuous.

 

After yesterday's treadmill session I far better  understand my limits. I know that I cannot expect to go out and run for 40 minutes or more like I could a month ago. The doctor said 20 minute runs will work for now and, frankly, I'd be happy to go a full 20 but my body isn't ready. I'm thinking that I'll do an elliptical session on Wednesday, rest on Thursday and run again this Friday. I'm not looking to quickly return to outdoor running at 4:00 AM because I'd be concerned about over-committing to distance. With hope, I'll be able to run 20 minutes on the treadmill.

I would love to get to the Muttontown Mystery trail this weekend for my first trail run since coming back from pneumonia. I'll let Friday's experience determine how ready I am for that. I'm guessing that the toughest part of coming back will be to maintain enough patience to keep me from pushing my distance and speed beyond my present capabilities. Intellectually I understand that, right now, performance is irrelevant. The challenge is for me to get back to the point where I can duplicate my old form (or ideally, develop a new and better one) and efficiently move from anaerobic to aerobic breathing as I run. It was great to be back into the run and to generate some sweat for my efforts. On the other hand it was difficult to admit that I couldn't go any longer than 1.5 miles yesterday. I know the speed and distance will come and that I need to be patient and keep my recovery moving in a positive direction. Where will I be in a week or a month? Hopefully much closer to where I was in mid December. We shall see.

Doctor's orders: It's okay to run again

I had my follow up visit with my doctor this morning and my condition has improved enough to allow me to return to work tomorrow. It's been a long time since I've been in the office and I'll admit to being a little ambivalent about the whole thing. While I miss my co-workers and the energy of the work day it's hard to give up that extra sleep and the happy avoidance of the commuter trains. All the same, it's time to come back. The best news I got was that I am now permitted to run so long as I keep the distance to 2 miles or so. That is until the weekend when I can expand my distance and duration based upon how strong I feel. The doctor still cautioned me that I should run easy this week. No problem, I am not anxious to set any speed records at this point, I really want to get back into the rhythm of the run.

After I got the go-ahead from the doctor I decided to hit the streets for a 20 minute easy run. Although I haven't got far enough into ChiRunning to do anything useful in terms of technique I've read enough to start incorporating some elements into my style. Along with that is the form I had been working on prior to my illness using smaller, more frequent steps and midfoot striking. By the time I finished doing some necessary tasks plus spending time with my daughter doing homework and practicing her skateboard skills I felt like I was running out of light. Yesterday, while driving in my neighborhood I twice came upon some women who were doing their "health walking" in the street, side by side. They took up half the road, and foolishly, they were walking in the same direction as traffic. I tried to signal to them that they should move over but they clearly did not appreciate my advice.  Later I came upon them blocking another street. How they could trust people who speed through the neighborhood while talking on the phone? It's stupid, naive and a tragedy waiting to happen.

So to be safe I did today's running on the treadmill. 15 minutes was enough to humble me. I did the first mile at 9:30 without feeling like I was exerting myself too badly. The remaining distance (totaled 1.52 miles) was at a slower pace but my overall pace was about 9:50. It was a tough run and I can see that I have to be patient about my recovery. It doesn't matter though. 15 minutes today, perhaps 25 minutes this weekend and then a gradual increase in speed and distance will get me back to my late-December performance levels. It was great to run today - guilt free!

ChiRunning, Tarahumara style and Uechi-ryu - a powerful combination

I'll admit that waiting for the doctor to green-light my running is a little frustrating. I have finished my medicine and I feel as strong as I ever have. My appetite has come back in full force and really want to get outside and move. I could probably get away with a run today but I won't. I know I can run so what else do I need to prove?

Yesterday I spent some time at a Waldenbooks store at a local mall. Apparently the parent company, Borders, is closing 200 stores and this one was in its final days, selling off merchandise and books at deep discounts. There wasn't a lot of inventory left and nothing was in order but I managed to find a copy of ChiRunning discounted to $7 so I snapped that up. Since reading "Born to Run" by Christopher McDougall I've been intrigued by techniques that promote a more natural running style. In Born to Run, the author writes about the running style of the Tarahumara natives of Mexico who practice a style of shorter, more frequent steps combined with mid and front foot striking. It's definitely an efficient style of running and my experiments (prior to my pneumonia crash) showed that I could run faster with much less effort.

ChiRunning has many similar concepts. The author of the book, Danny Dreyer, uses the concept of Chi, a way of centering and directing energy, to help perfect his running style. Between what I am learning from about ChiRunning (not much at this point since there is a prologue, an introduction and three expository chapters before you get to the actual techniques) and what I've learned through my years of martial arts training, I am understanding where there may be some real opportunity to increase performance. Dreyer credits a T'ai Chi master who taught him about Chi and helped adapt the idea to running.

The increase in cadence with the Tarahumara style, the balance of martial arts transitioning and the forward lean and mid/front striking (common to both Chi and Tarahumara running) seem to be great combination. I am hoping I get the go-ahead for Monday so I can begin my rebuilding process for running.

Mea Culpa on the run. Now what's my next shoe?

Although it did not seem to affect me negatively, yesterday's treadmill run was clearly too much too soon. After weeks of illness I began to feel strong enough to run a few minutes to benchmark my current conditioning. What was supposed to be 5 minutes of slow running turned into 12 or 13 minutes of slow to moderate running - enough to work a sweat. Up until that point I followed my doctor's advice to the letter and that brought me to the point where I felt strong enough to try this run. I had walked about a mile on Tuesday. Yesterday afternoon I walked for 30 minutes without feel tired. I'm getting there.

I finished my course of Avelox yesterday and I'm working through my second course of Tamiflu to ensure my Type B flu is eradicated. I'm sleeping more than I had prior to contracting pneumonia but I'm finding that I need less and less sleep each day. The real test will come next week when I return to waking at a very early hour so I can make my 6:20 AM train. I won't be running Tuesday morning but if my doctor allows it I'll try a short neighborhood run on Monday. I certainly didn't mind being on the treadmill yesterday. In fact you could say I loved every second of the experience. Much of that was due to the realization that I could still run and that I wasn't transported back to mid-2008 when I struggled to cover a few long streets without a break.

I've been looking at the Brooks Running site and wondering whether the Green Silence is my next running shoe.  I'll admit that I'm still very curious to compare the Adrenalin GTS-10's to my GTS-9's and I wonder if anything could ever feel so good on my feet as the ASICS Kayano's. Life has many many choices and I like having options. The question is this: should I be true to the idea that less is more and that the best thing to do is to return to running with minimalist shoes? Or should I be seduced by the great new technologies introduced for 2010? Then again, those GTS-9's are still a mighty fine pair of running shoes.

Listen to your body, not your doctor!

Years ago, when I worked for a newspaper in the Midwest, the publisher decided to create a portfolio highlighting his senior executives. We were each professionally photographed and then asked a series of questions about who we were and how we motivated our teams. One question asked us to describe ourselves in a single word. My answer was: "Doesn't follow directions." Needless to say the publisher was unhappy when he saw the glossy brochure with  this in my profile. It didn't really matter in the end though. A month later I was off to NYC after having accepted a position at another paper. Being a little rebellious was fun and much appreciated by my colleagues.

I'm still a bit that way. Despite yesterday's post about POSTIVELY not running until next week I felt I needed to test the waters. I felt very strong this morning, as though I had turned a corner on my recovery, and it did not seem to be a big risk to hop on the treadmill for ten or so minutes. It was exciting to change into running clothes for the first time in over two weeks. I had no expectations for performance and I left my Garmin on the side table so I wouldn't be tempted to meet any speed or distance numbers. I started with three minutes at a brisk walking pace and slid the speed control to the point where I could comfortably trot without feeling as though I was doing a lot of work. I moved the slider up to quicken the pace and I maintained a constant awareness of front and midfoot striking, leaning forward as I ran. The time passed quickly and I increased the belt speed to a full run for the last couple of minutes. It felt great. I cooled down for a few more minutes by walking and that was it.

In all I probably covered a mile to a mile and a half. I wasn't the runner I was a month ago but that was fine. As long as I keep my progress modest I think I can rebuild my conditioning in the next 30 days. I didn't follow directions but I'm happy I listened to my body. I didn't push past my limits and I'm happy with today's workout. Just please don't tell Dr. L.

The long road to recovery

"I want you to listen very closely. Do not run today. Do not run this week. When I see you next Monday I'll let you know when you can start running again."

Those were the words of my pulmonologist when I saw him on Tuesday. I totally understood his position. He had just looked at my X-Rays which show that I am still battling pneumonia. He stepped up my Avelox and my Tamiflu doses. "This is a serious illness. Do you understand?" Yes doctor.

Later that day my wife and I went for a walk around the neighborhood. We covered about a mile and it really helped me understand that my level of conditioning has dropped. Any thoughts about immediately returning to 5 mile runs under 9:00 min per mile were quickly dashed. Yesterday I ran up the stairs with some laundry and found myself winded. I'm beginning to realize how long the road to recovery might be.

On the positive side it's almost like starting again and I can go into my return to running knowing things to avoid and things to expect. I'll try to maintain the front/midfoot striking form and hopefully that will become a natural style for me. I want to try out some less cushioned running shoes to strengthen my feet and better support the Tarahumara running style. I spent the last year as the Emerging Runner, going from inactive to plenty active. This will be the year of the re-Emerging Runner - version 2.0. I can't wait to hit the road but I will respectfully wait until I'm ready. Doctor's orders.

Metaphorically, a house fell on me last week

The last time I sat down to write a post on the Emerging Runner I had no idea what was in store for me in the days to come. I was on my end-of-year vacation and was experiencing some symptoms of a coming cold but I still had enough strength to have run four miles of trails the day before. On Wednesday the 30th I went out for a fun family lunch event and by mid afternoon my world had started to crumble around me with a force that I could never have predicted. What began as a series of chills, intense fatigue and coughing along with a complete lack of appetite led to a week-plus of hell that included a five day stay in the hospital that involved a course of anti-viral and anti-biotic megabomb IVs around the clock.

Due to the New Year's holiday I was unable to see my doctor until Monday morning. He immediately diagnosed pneumonia and sent me to a pulmonologist who put me through a series of tests and X-rays before sending me to the hospital. My wife and I followed the grim and tedious process of getting checked into the hospital and I found myself hours later saying goodbye to my wife and kids as they brought me into a small airless room and began sticking needles in me everywhere. The time passed and I was eventually moved into the hallway accompanied by numerous others whose horrific coughs and other noises made me wonder how sick they must be. After hours of laying there on this stretcher they moved me into a room facing dozens of patients. I discovered that I needed to be isolated because I was deeply contagious. My pneumonia, characterized on the diagnosis sheet as "Severe Community Acquired Pneumonia" was very bad. I had patches on multiple lobes of my lungs. The level of discomfort was intense.

I was eventually moved upstairs to a quieter room that had its own bathroom (sort of). The bathroom was like something you'd find on a boat where the unit could be swung out from under a cabinet. The days in that room were horrifying dull and I began to hate the isolation, the depressing surroundings and the constant changing of the IVs. My wife was an incredible friend and resource for me. She'd arrive as soon as she got the kids off to school and she stayed with me until she had to leave to be there when they arrived home. Mid way through the week my doctor, who initially indicated a two day stay, broke the news that the earliest I would be leaving was Friday. My mind became focused completely on what it would be like to leave to hospital. I felt as though I'd never get there.

When the doctor gave me my release on Friday morning I was beside myself with joy. It still took hours to complete the processing but when I finally reached the point of crossing the threshold between the hospital and the outside world I was hit with an intense feeling of freedom. That was easily the most depressing week I had ever spent, anywhere. I still have a ways to go to get past the residual pneumonia and I have full course of powerful antibiotics to get through over the next couple of weeks. I feel stronger today than I have for over two weeks and I'm starting to think about getting out for a mile run as soon as my doctor gives me permission.  As a marathoner himself, I'm hoping he'll keep an open mind. I am so happy to be back reporting on the progress of the Emerging Runner. Looking ahead to my next run is giving me something I haven't had in weeks - hope.

Would the Tarahumara run with a cold?

Despite what felt like a recovery yesterday I am still very much battling a cold. It's really a shallow dry cough that I am finding most annoying.  I ended up getting about four hours sleep last night so my morning has been a series of short naps that I'm hoping will get me through the rest of the day. In a strange way I blame my conditioning for the way this cold is playing out. It's like my immune system is refusing to give into illness and, consequently, I've remained in this stasis of mild symptoms over the past three days. I actually feel strong enough to run, as I did yesterday, but I'm going to hold off on that until later. If I'm noticing improvement later I may try a workout of some type. I'm a firm believer in powering though colds while respecting fevers.

I've finished McDougall's "Born to Run" and I recommend it to anyone who has an interest in physiology, anthropology,  native North American culture, adventure, nutrition and (of course) running technique. The book features many interesting people (US ultrarunners and native Tarahumarans) with fascinating stories. The main focus of the book is on how these amazing people gathered together in a dangerous and obscure part of Mexico's Copper Canyons for a unique and incredible 50 mile race. I cannot recall any book I've read in recent years that interested me like this one.

I'm anxious to get out and run if makes sense to do it later. The focus I've given to front/midfoot striking, upright form and higher cadence has been an interesting experiment that I hope will lead to a successful re-engineering of my running style. A point made often in the book is "If it feels like work, you're working too hard." I believe there's something to that.

Mystery solved in Muttontown

After purchasing the book "60 Hikes within 60 Miles: New York City Guide Book" I made another attempt to run at the Muttontown Mystery Trail. I headed out to the Muttontown Preserve this morning anticipating the experience. The trail is a 3.3 mile loop with (per trails.com) "A vast network of trails and old estate lanes [that weave] through swampy swales, miniature savannas, a rhododendron jungle (that transforms in July into a fairyland of pale pink blossoms), some glacial deposits, and even a few ghostly ruins." They had me at "vast network of trails." When I arrived at the location I was very pleased because, in my last attempt to find this preserve, I was unable to navigate to the entrance. I didn't see anything marked for parking so I drove past the entrance on a very muddy road that led to the adjacent Chelsea Mansion and parked in that lot. I ran back to the Muttontown entrance only to see that the entrance gates were locked. I decided to run back to the parking lot to see if I could get to the trails from the grounds of the Chelsea Mansion and I saw a trail that I followed as far as I could. As I approached the Muttontown woods I saw a tall chain link fence that prevented me from going any further. I ended up running about 3/4 miles on the Chelsea grounds before I found that I'd circled back to the parking lot. I saw later, when I went to the website that the preserve opens at 9:00 and I was there too early.

I decided to head over to my old friend, the Stillwell Woods Preserve, that never disappoints. With the weather hovering around 40 degrees I was concerned about mud so I stuck to the dirt trail that loops around the open field that abuts the wooded part of Stillwell. I was glad to have my Helly's because conditions were rough with some frozen grooved mud and patches of snow on the trail. The other weather condition that affected my progress was a stiff wind that came from the west that made it feel a lot colder. All the same it was very manageable and I was able to try the "Tarahumara" technique on both dirt and uneven surfaces for the first time. I worked hard to maintain my cadence and averaged 84 SPM, not too bad for the trail. Overall (If the Garmin is accurate) I averaged 9:23/mile which again is not a bad pace for me at Stillwell. After I finished my run I drank a can of Goya coconut water with a couple of electrolyte capsules I got at the Runner's World booth at the NY Marathon Expo in November. The water was interesting with small chunks of coconut in every sip. It was too sweet (22g of sugar per the label). I'm going to look at the performance brands of coconut water to see if they have less sugar.

It was great to get back on the trails after a day off. I'm still a little fatigued but I won't spend the rest of the day wishing I had run.

The voice of unreason

Although it's great running weather outside and most of the snow has melted away I have not yet gone out for a run today. I've been feeling tired, as though I am fighting off a cold, although I don't really have any cold symptoms. There's a voice in my head that is screaming "Go run the trail loop at Stillwell!" and I'm listening. I'm just not taking action. I'm waiting to to see if some strength returns. If so, I'll take a ride over there later. However, if I don't get to Stillwell today there's always the option of a quick run in the neighborhood or even on the treadmill. Perhaps my body is telling me to rest and I should listen to it instead of listening to the voice in my head that's encouraging me to do a trail run. What I really need is a voice of reason to convince me that resting today can prevent me from feeling even worse. I'll be disappointed if I push too hard today only to find myself too sick to run much in the coming week.

Progress made on Boxing Day

My wife suggested that I should rest today since I still have eight more days away from the office for doing long runs. Her point would be better made if she herself didn't work out every day for 45 minutes, especially today when she is battling a cold. I figured if she was going to maintain her routine under those conditions so would I. Maybe I'll take a break on Monday.

One reason I really wanted to get out and run is that I'm driving myself (and everyone around me) crazy with my curiosity about the Tarahumara running technique and the best shoes for that style. I mentioned that I tried on some ASICS 2150s and Kayanos on Wednesday that felt really good. Exceptionally good in fact. Now I'm understanding the best way of strengthening the arch and the forefoot is to run with shoes that don't surround your foot with soft cushioning. Instead it's better to force yourself to adapt to shoes with less support. The impact of running on your legs can be up to twelve times your body weight. In the book "Born to Run" the author Christopher McDougall says""[it's] preposterous to believe a half inch of rubber is going to make a difference against, in my case, 2,760 pounds of earthbound beef. You can cover an egg with an over mitt  before rapping it with a hammer, but that egg ain't coming out alive." I get that completely.

So this morning I went out to run about 3 miles and I wore my lightest, least cushioned shoes (NB 460s) and continued to focus on cadence and landing front and mid foot. It was warmer than yesterday, around 39 degrees, with a slight rainy mist that left after a few minutes. I tried to stay conscious of the number of steps I was taking and I also worked to maintain my pace more evenly than yesterday. For the third time in as many days I returned home to see that I had run much faster than usual on recreational runs. Today I covered 3.17 miles in slightly longer than 27 minutes for an 8:36 pace. That's a 5K/4 mile race pace for me and I wasn't even working that hard. I'm having a really hard time justifying an investment in new shoes if I'm going to run like this. But you can't argue with the results, I'm not going back to my previous style. Of course that doesn't mean I won't try the Brooks GTS 10s out of curiosity. It just may mean that my next pair of Brooks is more likely to be the Green Silence.

What Christmas means to me

Today is Christmas day and for me that meant something very special: I could run in my neighborhood on a Friday morning without a single car on the road. While I love the energy of the holiday season where everywhere you go there are fun decorations, happy shoppers, and holiday music I also love the fact that for one day of the year (Christmas) most businesses shut down and the world becomes a very quiet place. I'm enjoying this quiet for the most part today, although I did have to sit through a two hour Alvin and the Chipmunks movie this morning.

I decided to continue my experimentation with a more upright form, shorter strides and striking with the front of my feet. I ended up running 5.6 miles at 8:59 per mile overall on this morning's run. Like yesterday, I was taking more steps per minute (averaged 85 today) but it seemed an easier effort than when I was running at 80 SPM. Although I was pleased to have broken 9:00 per mile on a 5+ mile run without working up much of a sweat I saw in my Garmin reports that I'd slowed down at around the 20 minute mark. It may be that I just need to build up my calf muscles to make it easier to increase my stride frequency. I finished my run with a final push, covering the last third of a mile at around 8:00 per mile. It felt good and again I was surprised to achieve a decent pace while feeling so relaxed.

Yesterday I spent an hour trying some shoes and I had a chance to try out the ASICS 2150s. I thought they felt much better than the 2140s that I'd considered prior to choosing the Brooks GTS 9s. I also tried both the ASICS Kayano 16s (new) and the 15s. They felt the same to me - fantastic. I'm going to give the new Brooks GTS 10s a try but unless they feel significantly better than the GTS 9s I might just pick up a pair of the Kayanos. The 15s were selling for $99, the same price as the new 2150s and GTS 10s. Of course, now that I'm running differently I may want to consider a different type of shoe. Perhaps it's time to give the Newtons a try!

The Tarahumara have made me a faster runner

I've been enjoying the book "Born to Run" by Christopher McDougall for a number of reasons. First, because it's about ultrarunning, a subject that fascinates me. Second, because the author takes amusing pot shots at Dean Karnazes, whose book I just finished. Mostly I like it because it centers on the Tarahumara - the indigenous people of Mexico's Copper Canyons. The Tarahumara society is represented very positively, almost utopic, with running as the core activity of their lives. The Tamahumara are incredible runners who can run a hundred miles or more without resting. There is a lot of discussion in the book debating the benefits of modern running shoes compared with the purer technique of these people who run with simple rubber bottomed sandals. I believe that the growing interest in minimalist running has been fueled by this book.  I'm not ready to give up my stability running shoes but I am interested in some of the techniques mentioned in the book.

I've been constrained to the treadmill over the last couple of days so I decided to run in the neighborhood this morning provided that conditions were safe. I'm home today so I waited until 7:30 AM to go out, thinking that the extra light would improve safety. The roads were almost completely free of ice and snow and I set off thinking about the Tarahumara method of running - smaller steps and upright form - and decided to try it out. I've read that increasing the number of strides per minute helps to increase speed. I usually run at around 80 steps/min but today I averaged 84 with the first half of my 3.63 mile run averaging slightly higher. The running felt easy, almost too easy, and I imagined that I would return home to discover I was pacing close to 10 min per mile. I had great energy on the run and I had planned to cover about 5K but took some extra roads near the end because it felt so good. When I completed my run I was surprised to see that I averaged 9:06 per mile. It was such an easy experience that I questioned the accuracy of the Garmin and immediately checked my route on Gmaps which verified the distance and pace.

I am still amazed that I maintained such a decent pace without working very hard. There could be many reasons for this: the time of day, the amount of rest I'd had or the perfect 25 degree weather. I'm hoping it was due to the new technique and I will try again tomorrow, perhaps pushing my speed a little to see how that works. I only averaged 81 steps/min when I hit my 5K PR in November so I'm very curious to see how that equivalent amount of effort would work with a cadence of 84. I'm optimistic that I've found a way to improve my speed without a lot of extra work. I've learned that nothing good is easy but in this case I'll happily make an exception.

Nearing the finish line

Today is the last day I'll be in the office until January. Like many businesses, my company effectively shuts down for the week between Christmas and New Years. We still have some staff in and we're producing content and closing the books but the feeling is different than other times of the year. I've always liked this end-of-the-year time. Until the economy tanked we always had office decorating contests and lots of holiday food from suppliers. I'm fine with the way it is now. Christmas treats, no matter how good, are one temptation I'm happy to avoid.

With the windchill adjusted temperature hovering around 10 degrees this morning I decided to do another treadmill workout. I smartened up bit and started slower than yesterday. That made a big difference in terms of experience. Instead of my run being a frantic and hard charging effort, today felt more like (dare I say it?) a jog. The minutes went by much quicker and around 2/3 through the run I stepped up the speed and really pushed it for the last three minutes. Still, I was almost a minute per mile slower than yesterday's overall pace. What really mattered is that I got my workout done and I had the sweat to show for it. I'm hoping to return to the street tomorrow if conditions turn favorable. Otherwise it's back to the elliptical or treadmill. They're not my first choice but it's nice, at least, to have a choice.

By the way, check out new stuff from Adventure Girl who is on a skiing tour of NY state, northern Vermont and eastern Quebec. Sedentary Man has a new column about Steampunk, a style genre that he explained to me at last weeks holiday party that I still don't quite get but there's some cool looking stuff!

Slowing down time the hard way

Time is elastic, at least when it comes to human perception. When engaged in an absorbing task, time seems to pass at an astonishingly fast rate. When we are anticipating something good, time seems to slow. A perfect example of this was this morning's workout on the treadmill. In this case anticipating something good was defined as doing anything but running on the treadmill.

I decided to be positive and look at the treadmill as a solution rather than a problem. The real problem was the icy streets with no sidewalks for escaping cars. I knew that if I wanted to run this morning I would have to do it indoors. Knowing it would be hot, I dressed in shorts with my new ATAYNE short sleeve running shirt. I began to nudge the slide control on the treadmill towards what I remembered to be a fairly fast pace. The control panel display no longer works (hey, the machine is older than my 6th grader) so I need to rely on perceived effort to gauge my speed. The first five minutes seemed to go fine and the second  five were less fine. As I stared at the numbers on the digital clock I was amazed by the time it took for a single minute to pass. At the 15 minute mark I just told myself that I can endure anything for 5 minutes and I finally finished up after 20 minutes covering about 2.4 miles.

I'm at a point where I can probably run ten miles under ideal conditions. I would not be doing that at 8:39 per mile as I ran today but I'd enjoy it a lot more. Whether I love or hate the treadmill, it looks as though it will be my primary work week running option. You never know, some day those passing minutes could feel like actual minutes rather than hours.

Planning for some indoor running

I supplemented my shoveling workout with 33 minutes on the elliptical yesterday. I like having the option of using that machine but, despite the resistance, I never feel like I work as hard as I do when I run. I had the television on and that did a nice job of distracting me for a period and the very dry air kept my level of sweating to a minimum. I tuned out the TV after a while and just zoned out as I worked. I recently finished Dean Karnezes' book Ultramarathon Man where he talked about how he fell asleep while running the Badwater Ultramarathon. I understood that a little better as I fell into the rhythm of the elliptical, although I suspect that if had I fallen asleep I would have quickly come to a stop.

Since it is Monday I took a scheduled rest day. As I drove to the train this morning I observed the plowed roads with their patina of ice and realized that tomorrow morning's workout will need to happen indoors. No escaping that unless the temperature rises by 20 degrees and stays that way. I'm okay with the notion of returning once again to the treadmill although I'll admit my reluctance to do it. If I felt that the elliptical provided the same benefit my decision would be simple. I may try my new Nike+ sensor that was a gift from my friend and colleague KWL while I run on the treadmill and compare my readings on the iPhone to the read readings on my Garmin 50. Almost any distraction is a good distraction. Better to be looking at running metrics than falling asleep on the treadmill. I don't think that I would have the same positive outcome as Dean.

Helly Hansen Trail Lizards are also good for snow shoveling

I fibbed a little in yesterday's post when I said I didn't like shoveling snow. I actually like it a lot. My technique is not unlike LSD running and when I get into the zone I often find the orderly progress relaxing. This morning my wife and I came out to a foot or so of snow that had accumulated after the 3" we'd shoveled last night. In about an hour we managed through it. The biggest challenge was finding places to put the snow that we lifted off the driveway and walk. There was a lot to displace.

We have guests coming over for brunch a little later this morning so I'm glad to have got some exercise in beforehand. I was happy to do some upper body work as well. I wore my Helly Hansen Trail Lizard running shoes while I shoveled and found them to be remarkably comfortable as well as very stable in the slippery conditions. The shoes don't have any water proofing but the snow is dry and fluffy so that wasn't an issue. I'm really tempted to go out later for a run in the neighborhood with the Trail Lizards. I'll hold off for now because there are still snow plows on the road and I don't want to have to dodge them, especially with no sidewalk escape route. If I don't make it outside I'll consider an elliptical session or perhaps a workout on the treadmill. I can always look out the window and enjoy the snowy scenery.

Racing the snow

My day started a little later than I'd planned when I woke up and realized that it was close to 7:00 AM. I can't recall the last time I slept later than 6:30 AM on a weekend day so that was very unusual. I was fairly exhausted this week and I obviously needed the rest. I had an early appointment so I missed my opportunity to get a run in before I left. I wouldn't have cared that much about missing the chance to run early but the weather report is calling for a blizzard and I really wanted to get out before that hit. Actually a run in a blizzard would probably be fun but I didn't want to invite injury from slipping.

I went out around 10:00 AM with a plan to cover 4 or 5 miles. I had hoped that my eight hours of sleep (I average six) would provide an enhanced level of energy. That was not the case. It was cold when I stepped out and the wind made it feel like a chilly 15 degrees. Soon after I took off I noticed that my HRM strap was working its way down from my chest. That has happened before for reasons I can't really understand. Perhaps it's due to a lack of humidity and no bottom compression layer. After removing the strap on the fly I headed back to my house and threw it on my lawn so it wouldn't distract me any further. Despite the dry cold air, and wind that was sapping my energy, I was determined to cover my distance. The effort on the hills seemed to be amplified from the cold air and this caused my breathing to become labored. The first two miles were a struggle but after that I adjusted to the elements and maintained a moderate pace. When I finally arrived on the road that connects to my street I felt like I'd accomplished far more than a recreational run.

I ended up covering 5 miles with a mid-9 minute pace. Not as fast as I wish I'd run but under the circumstances it met my needs. The snow is beginning to come down and in two hours the volume will be "severe." I love the snow but not the shoveling. I hope I saved enough energy for that fun activity later in the day.

ATAYNE(ing) running success and social responsibility

This week I received a couple of running shirts from a company called ATAYNE (pronounced attain) and I am very excited about it. The shirts are truly beautiful, well made and cleverly designed. What I like most about these shirts is that they are made from 100% recycled materials and function as high performance athletic gear. We'll be giving these products a thorough test and will report our findings on Runner's Tech Review when we do. In the meantime think about giving a socially responsible shirt to your favorite runner this holiday season.

I needed a little more than great gear to get me through my run this morning. I did an elliptical workout on Thursday and this morning I awoke to 18 degree weather and a headache courtesy of last night's work holiday party. Now don't get me wrong, it isn't like I had a lot to drink. I didn't. It's just that nowadays, if I drink anything I pay for it the next day. I love Chimay Blue but it will be a while until I have another. Even with the cold and the ache I hit the road at 4:00 and covered 2.25 miles at a comfortable pace. Today's run was necessary to reinforce that neither cold nor (self created) discomfort are excuses to skip a run. I'm hoping to put some longer miles on the road or trails this weekend. I also need to complete and post my 2010 goals. New Years is only 2 weeks away!

Will I run faster if I go back to Nike+?

I was talking with my colleague KWL yesterday and he mentioned that he'd been running with his iPhone using the Nike+ sensor. As frustrated as I was with my Nike Sportband experience I will concede that the core technology worked very well. The corrosion of the LCD display and the eventual refusal of the Sportband to upload run data prompted my switch to the Garmin 50. All the same, the sensor, when positioned properly and correctly calibrated, did a good job of capturing data from my runs. KWL loves his iPhone and this system works for him. He showed me some data from his runs that revealed that his paces are in the high-7 to low 8-minute mile range. I'll admit I was a bit jealous to see that, especially since he runs in training shoes, not running shoes. It made me think about why I typically run between the mid-to-high 8's and the mid-9's while other recreational runners are a minute or more per mile faster. Of course I know others who run in the 10-11 minute range. It doesn't really matter though. If you're running then you're doing something right.

This morning my one goal was to go out and have a better run than Monday's. Within a few minutes I could tell that I had more strength today and, while it wasn't one of those effortless runs I've written about, it wasn't a struggle either. I had a little more time today so I stretched out my route and ended up covering 2.5 miles in about 23 minutes. Along the way a thought about my cadence and wondered how I could increase it to gain more speed. Eventually I stopped thinking and just looked at the scenery as I ran, happy to know that yesterday's difficulties were behind me.

Finally, I got a note yesterday from a fellow runner/blogger, Bjtsven , who shared some of his 2010 running goals with me. I found one of them to be very insightful: "I've never had a goal to run a full marathon only a half, however, friends knowing I run always ask if I've run a marathon. So I figure to do it once and be done." I'm not ready to take on 26.2 miles at this point but I think that's as good a reason as any!

Pledge your own race miles in 2010

I'm feeling very good about the idea of combining running with giving and I am very pleased with the number of people who have said they would consider my suggestion of self-pledging based upon the number of miles they run next year. I'm going to put a tracker on The Emerging Runner that displays my progress. Anyone else who wishes to display their own progress is welcome to email their stats and I'll display them as well.

After a couple of really good runs this weekend on the trails at Stillwell Woods I returned to the street for a morning run. I felt fine when I woke up, got ready ahead of schedule and appreciated that running conditions were very good: mid-40's with just a little wind. I wore my ASICS for a change and they didn't feel tight enough as I set out. That was too bad, annoying but not worth a stop to re-tie them. I felt fatigued in the first few minutes and I hoped that would give way to more energy as I hit my stride. I never reached that point though, the entire run was a slog. I felt like I was carrying a pack or a sand filled vest. From beginning to end it felt like I was working too hard. I only covered about 2.2 miles and was happy to return home after that unsatisfactory run. All the same, I did my daily work and I really hope I'll feel more energetic tomorrow.

Ho Ho Ho - Nothing says Christmas like a Speedo

On the news this morning was a clip of the Santa Speedo Run that takes place in Boston each year. The video showed numerous people running down Boylston Street wearing nothing but running shoes, red Speedo style bottoms (tops where appropriate) and Santa hats. Yesterday was cold on Long Island and it's usually colder still in Boston. The course runs 1.25 miles which doesn't seem long enough to build up any heat but most participants were smiling. The rules for entry are surprisingly strict, runners must have attained at least $250 in sponsorship commitments and the field is limited to 500. Also, no thongs! This was reinforced on the website in bold red lettering.

This charity race has made me think about what more I can do for others and as I develop my goals for next year. I'd like to do at least one race where I raise money for a deserving cause. I'm proud of my children because they have donated from their savings every holiday season since they were very young. My wife and I match their funds along with our own giving. This year perhaps we can supplement our gifts with a running related charitable donation. I will try to find one with a formalized pledge system but, short of that, I'll just plan to donate $5 for every mile I run in a race in 2010. I think running is a gift we give ourselves so sharing some of that pleasure will be a great thing to do.

Lost and found - but mostly lost

I had such a nice experience at Stillwell Woods yesterday that I decided to return this morning for another run on the trails. My plan today was to do the majority of my run within the interior of the Preserve. I figured I'd be more protected from the wind than yesterday so dressed a little lighter. I also wore my Helly Hansen Trail Lizards because I knew that I'd encounter some technical terrain and I'd need all the help I could get. That turned out to be far truer than I'd anticipated so it was a good choice of footwear although at times I wished I'd brought something with a little more horsepower like a 250cc dirt bike. But since I have not been on a 2-wheel gasoline powered bike since Reagan was president I needed to get by with two legs.

My first thought every time I enter Stillwell is how long it will be before I get lost. It's a given that will happen but I don't worry about it since there's only so far you can go before you reach civilization. My second thought is how to avoid the spectacularly difficult inclines that are carved out within the woods. I am good for a 10-12% grade with the right shoes but some of hills are much greater than that. I made a mistake within the first few minutes when I misjudged a path off the field trail, thinking I was traveling east when I was actually heading south. I eventually figured out my error when I came upon a construction site near the railroad tracks and I reversed direction taking another path the brought me back to the field trail.

I eventually made my way north and then east, encountering trails that were increasingly difficult. At one point I came down a steep path that put me at the bottom of a valley where all exit routes were as steep as the trail that brought me there. I knew I had to go somewhere and I didn't really feel like tackling any of the available options. After a second look I saw a more level path (relatively speaking) that got me traveling east. On the way back I ran into a few more steep challenges. I was growing tired but my larger concern was that I may have been redirected away from my intended direction and that I would end up exhausted and far from the the trail head.

I ended up becoming waylaid north as I grew closer to the western side. The trail literally ended and I followed the path back the other way. The sound of men playing flag football gave me hope that I was relatively near my destination and after a while I saw the path open in a way that told me I was nearing the open field. I was very happy to reach the trail and I followed it back past the trail head to the parking lot. According to the Garmin I covered 4.26 miles in what was a much more rigorous workout than what I did yesterday. I was pleased to have completed two trail runs this weekend and I left Stillwell once again with the feeling that I could run those trails 100 more times  without ever really knowing just exactly where I was.

Today's tale of the trail

Today will be a busy day, we're hosting our annual family holiday party and before long the house will be filled. Knowing that my window of opportunity for running would close by mid-morning I headed to Stillwell Woods around 8:00 AM to get in a trail run. I'll admit that my definition of trail running is fairly broad. Recently my trail runs have consisted of running the hard-packed dirt track that circles the open field that sits to the west of the woods. Technically it is a trail but it's not very challenging. Still, I love the experience because I do run by the tree line on all sides and I appreciate the more forgiving surface of dirt versus the usual pavement that I run on most days.

Today was cold - 23 degrees without wind - and there was wind. I decided to run the field course four times and then head into the woods for a change of scenery. Half of the field trail was pleasant and the sun exposure made my first four minutes very comfortable. Once I headed north the wind hit me head-on and the sun was blocked by the taller trees. I wore three layers of long-sleeved tech shirts, a pair of compression shorts and my Champion tight running pants over that. I also wore my heavier running hat that covers my ears and my ASICS glove-mittens that came in handy when I needed access to my watch. I wished I had worn my balaclava when the wind was hitting with force but by the second time around my body had regulated enough to almost appreciate the cold.

After four loops around (about 3.4 miles) I peeled off onto a wooded trail that I had never followed before. Soon I came to a split with marker that said "more difficult" to the left. I took that route, not for the challenge but to hopefully connect with another trail that would put me back on the field trail so I could finish. I came upon some very technical terrain, loose rocks and dirt and straight-up hills. I managed to make it through that but I wished I had my Helly Hansen's at that point. I finally reached the connecting trail and I followed that back to the trail head. In total I covered about 4.4 miles in a little over 40 minutes. It was a great run and I again appreciated that one of the great trail preserves on Long Island sits less than five minutes from my home.

The hardest thing about running can be getting out of bed to do it

Every time I race I post my race number on a wall in my office. I like the way they look and it's a constant reminder of the need and benefit of balancing work and non-work activities. People often ask me about my running when they see this display. Recently, when I told a person that I run at 4:00 in the morning they said I'm fortunate that I find that an easy thing to do. I didn't correct them (how can you explain voluntary suffering to a non-runner?) but it made me think about what I do to maintain a consistent schedule of running and fitness.

Every morning, when I wake up, I know I'll need to talk myself into my daily activity. It starts with guilt. I know that if I give into the desire to rest I'll regret that decision for the rest of the day. My wife said a similar thing to me about it in terms of her motivation. It's a slippery slope and inconsistency only makes it harder. When I went out this morning for my run I knew that I'd be facing more than sleepiness once the first slap of chilly air hit my face. The starting point was 23 degrees and the wind probably pushed it down to the low teens. I knew I had a couple of miles ahead of me so I started thinking about things that would help me finish so I could return to my warm house and watch the news at 4:30 AM with a hot cup of coffee in hand. I was once told by a trainer that my walking stride is very efficient, it's almost as if I'm walking downhill when I'm not. As I ran this morning I imagined that I was running downhill the entire time. This worked for me and I felt as though I could push harder and that helped generate some heat which made me more comfortable.

By the time I finished I'd covered about 2.25 miles and while I'd warmed up some over that 20 minutes I was still very cold when I reached my house. I don't spring out of bed every day in anticipation of my running experience. There's a figurative wall to climb to get out the door. Sometimes that wall is so high it seems impossible to breach. Most of the time I figure it out even if I have to trick myself into doing it. But I know that the only way my collection of race numbers will grow is to do what I do every morning.

My problem is imprecision

Much about running is related to precision and consistency. The difference between a 2:03:57 marathon finish time and a 2:04+ time is huge. When I finished my 8K this summer in 44:30 I thought I'd nailed it under 9:00 per mile. Before I finished my post race banana I realized that 8K is actually 4.96 miles and my finish time actually reflected a 9 minute pace. I guess that's why people run intervals, do hill work and fartleks. It's all about squeezing that extra few seconds that makes the difference between a PR and a run. I believe that runners become better at maintaining consistency over time and one of the things that separates an emerging runner like myself from an established runner is that consistency. While I may run 3+ miles at 8:45 on one day, the next day I may find myself in the mid-9's for no reason that I can understand. Those runners who I look to for guidance on running can generally nail whatever pace they wish on each run.

A while back I stopped checking my pace during my runs because I felt it put too much pressure on me and detracted from my enjoyment of the experience. I was thinking that this change had made me a slower runner, but upon reviewing my times from earlier in the year, I've discovered that not to be true. I'm generally faster now but my range of paces is wider. This morning I set out to run at whatever pace felt right. I wasn't energized, that's often the case at 4:00 AM, but I tried to step it up after a while. In the end I only managed 9:31 per mile while on an almost identical run earlier this week I was closer to 9:00. I may resume checking pace during runs for a while to see if I can maintain greater consistency while I work on bringing down my pace. That's precisely what I need right now.

The great indoors

Weather reports were calling for snow this morning so I planned ahead to stay inside. Working out indoors is a great time saver, especially the night before when I spend ten or so minutes preparing my gear for my morning runs. No need for headlamps, reflective vests, hats, gloves, etc., when you're on the treadmill or elliptical. I woke up and looked outdoors to see a winter wonderland. The neighborhood had a coating of about an inch of snow and I debated whether to go out and run just because it looked so nice.

I realized that I'd be way behind on prep and wouldn't even get 20 minutes in so I chose the elliptical instead. That was a good choice for two reasons. First, I got in 30 minutes and played around with resistance to help build up my quads. Second, in the time I was working out on the elliptical the winds had picked up and the rain had moved in and I would have been caught in it had I chosen to run. My elliptical workout was just perfect and I appreciated going 30 minutes during the work week. I'm hoping that whatever is coming through New York today will be finished by tomorrow. If it's cold but dry tomorrow morning I'll run outside. If it's cold and wet I'll be back on the treadmill. I'm still ambivalent about that but it sure beats the soggy alternative.

Give us this day her daily tread

Every weekday morning, as I step out of the shower, I hear the modulated whine of the treadmill from the guest room. As long as we've had our treadmill my wife has used it daily for her workouts. While I dutifully cover my miles each morning, my time-span pales in comparison to hers. She typically endures 45 minutes daily, walking at a rapid pace about half the time and running the balance. My wife isn't planning to switch to road running but I'll bet, with her excellent form, that she'd do very well as a runner. Her approach to fitness is simple and practical: get up and get it done before the kids wake up and start their day.

My day starts earlier than my wife's but not by much. I got out this morning at around 4:10 AM which is a few minutes later than I usually start. Putting on all those layers in defense of the 34 degree temperatures (plus wind) adds to my prep time. I ended up covering 2.3 miles in around 21 minutes. I had no problem with fatigue since I rested yesterday but I did not feel as though I was running efficiently. No matter though, I managed to warm up and was fairly comfortable by the second half of the run. While it was cold (the head on-wind caused my eyes to tear) we still haven't reached those days that require full face coverage. When the temperatures hit the teens I'll need to decide how much I really dislike the treadmill.

A shoe-in for holiday shopping

Sunday's weather was much better than Saturday's and I headed out around 7 AM with the intention of covering more distance than I'd done in any other run over the last week. It was colder than I expected and I regretted not bringing a hat that covered my ears. I knew that the heat I'd generate from running would eventually resolve that and it did after about ten minutes. I headed over to neighborhood #2 for a change of pace and did the widest loop I could navigate and ended up covering about 4.75 miles at 9:08. I then returned to my nice warm house where everyone was up and ready for breakfast. Before long my brother and his family headed into the city to see my dad and to take in the sites at Rockefeller Center and Central Park. We had a fun visit and it was great seeing them again after visiting them in Boston just a few weeks ago.

I heard from my friend at work who recently ran the Baltimore Half Marathon with an impressive time. She suffered some injuries post-race and was advised by her doctor not to run for some weeks. I was happy to hear she was back on the road and running pain-free. She recently bought Brooks Adrenalins after analysis at Jack Rabbits in Union Square. I'm very curious to hear her impression of the 10's since they are on my short list for when I replace my 9's that have about 400 miles on them at this point. I'm also interested in the new ASICS GEL-2150's and the Mizuno Wave Inspire 6's. It's great when you have to buy new running shoes. Happy Holidays!

Weekend update

Saturday was a busy day that started with an 8:00 AM appointment. A little later that morning my brother and his family came in for a weekend visit and my kids were thrilled to have yet another opportunity to play with their almost-3 year old cousins. Between the four of them, the energy was non-stop for nine straight hours. The rainy weather limited our options but we ended up having a very good day indoors.

Before our guests arrived I went out for a run in the neighborhood. The rain was picking up by the time I started around 9:00 AM and it was a little chilly, in the high 30's. I debated whether to stay in and run on the treadmill or brave the wet and cold. Unless the rain is torrential or the temperature is approaching zero the treadmill isn't likely to win that debate and it didn't yesterday. I set out after equipping with two layers of tech jerseys and compression pants. I wore my ASICS lightweight running jacket that, being waterproof, was perfect for the conditions. Even though I rested two days during the work week I got in some good runs on the other days. Yesterday I wanted to get out for more than the 23 minutes or so that I have available during my morning routine and I ended up running 32 minutes at a 9:01 pace. I was happy with that because I wore my Adidas trail shoes due to the rain and wet.

I'm planning to get a run in this morning before everyone wakes up. If I don't time it right I may need to a little later in the morning. According to the weather report the rain has moved on but the temperature right now is 34 degrees. Just the way I like it.

It's Friday, disguised as a Wednesday

Friday's at the office are usually low key days that provide an opportunity to catch up on things that couldn't be completed earlier in the week. There are fewer meetings and most people (like me) take a break from suit and tie formality and look ahead to the start of the weekend. This week has been busy, perhaps the busiest week I've had this year. Today is no different and with eight meetings on the calendar it felt more midweek than end of week as I left for the office this morning. In the spirit of business dress I left  behind my Garmin 50, my psychological bridge to the weekend that I normally wear on Fridays. I love what I do and I prefer to be busy so I'm not complaining. I do miss the summer when Fridays would often finish early, affording me and AG time to fit in a city run before starting our respective weekend exits. I am hoping to return to running in the city more frequently after the holidays if things slow down in January as they usually do.

This morning I did my run at 4:00 AM and I was happy to have good weather after yesterday's wind and rain that forced me to run indoors. I think it was the relief of being on the street and watching the world go by that made it an especially good run today. I didn't run especially fast but I felt strong. From beginning to end the run felt effortless. I got caught up in my thoughts a few times and found myself farther along the run than I'd realized. I've heard about people who can zone out while running but I'd never experienced it before. Perhaps I'm becoming a more efficient runner and that allows me to redirect my focus away from the physical effort. More likely I was half asleep. All the same it worked for me today and I expect that today's workout will help power me through a challenging workday, once again.