Time to calibrate the FR60

Today's workout (street): 4.17 miles at 8:57/mile

Yesterday's run felt so effortless that I wasn't ready to stop when we reached the end. Business took priority over pleasure but I did feel great for the remainder of the work day. The run itself was work and I felt the effect of all those hills this morning when I woke up. Still, I was anxious to get out for another run. My wife and kids were volunteering at my son's elementary school all morning. I had nothing on the calendar until after lunch so I headed out for my run around 9:00 AM with temperatures in the the high 30's under overcast skies. My Garmin was fairly quiet so I knew I was within pace range although a check of the display showed my pace to be a little slower than it seemed. I stepped it up after the first mile and would periodically surge for 30 seconds to a minute before falling back to my default pace. I was running faster than yesterday's city excursion and I felt the difference. All the same I didn't feel that I was working that hard and the data from my heart rate monitor confirmed it. I felt like I had covered a lot of ground but I ended up only going a little more than four miles. It was just far enough to count as a good workout.

When I finished the run I checked my Garmin and saw it displayed 4.07 miles, averaging 9:10. 9:10 isn't a bad pace and I figured that yesterday's run had wore me out more than I'd thought. I then mapped the exact route using Gmaps and saw that the Garmin under-counted the distance by 2.3%. Adjusting my pace for that variance, my overall average was under 9:00 (8:57) and my splits were 8:54, 8:57, 9:03 and 8:59. Love the FR60! I'm going to try to calibrate it a little closer so I don't have to do so much math. I haven't messed with the calibration adjustment on the FR60 yet. The default accuracy is +/- 3%. It wasn't all that easy to adjust the 50 so I'm hoping the 60's controls are better. My problem with calibration is that I switch my foot pod often between my pairs of street and trail running shoes and every change affects the calibration accuracy. Overall, I'm happy with my recent runs and glad that I've made my way down to the low 9:00's that I was running prior to my pneumonia disruption. I don't know what I'll run tomorrow. The skies are looking ominous but I'm hoping that this passes and that the trails are in good shape by Sunday.

I tortured my banker but, hey, great run today!

Riverside Park, NYC

Today's workout (street): 5.5 miles at 9:33/mile

I don't think my friend and investment banker, Steven, knew quite what he was getting into when he agreed to run with me today in the city. I had proposed a route that would cover 3.5 miles with an option of running or walking another mile back to our office buildings at the end. Prior to today, Steven had not yet run three full miles and most of his running had been on the treadmill. He was willing to push himself today and the route, which should have taken us from 6th Ave. to the West Side bike path to 72nd Street and then through Central Park, looked straightforward on Gmaps.

We set out at a brisk but manageable pace, the skies were overcast, the air was cool and dry and the river provided a great view to our left.  Everything was going fine until we passed the 2 mile mark along the bike path. We could not find any signs that told us how far north we had run but I knew that we were getting close to the 70's and I started looking for a cutout that would take us under the West Side Highway and lead us east towards Central Park. There was no obvious exit point and by the time we found one we were already up around 88th Street. After some experimentation we made our way to Riverside Drive and headed south and east until we reached the park.

When we passed the three mile mark Steven was pleased with his personal distance record. The extra blocks added  two miles to our planned distance and by the four mile mark he was having some trouble with the hills. We slowed the pace until he felt comfortable and then hit a downhill stretch that he greatly appreciated. I have to say that the hills were hardly a challenge for me today. I guess all that training for last week's race has paid off. By the time we reached the bottom of the lower loop in Central Park my Garmin was showing 5.4 miles and Steve was pretty exhausted. I encouraged him to run another tenth so he could say he ran 5.5 miles. I felt remarkably good and could have easily gone another five.

I felt a little guilty for torturing my friend but I kept encouraging him to stop if he needed to rest but he carried on without complaint. If I pushed my friend too hard today it didn't discourage him as we agreed to do another run next Friday, schedules permitting. I'm planning to run with my friend CK next Tuesday. The last time we ran I was the one who had trouble keeping up. I hope I do better next week. If not, I only have karma to blame.

A little Sole and a lot of X1

My BH Fitness X-1

Today's workout: Treadmill and elliptical, 26 minutes

I haven't been on the elliptical for a while so I thought I'd return to using it this morning for a change of pace. I prefer running over most other workout options but I also recognize the benefits of cross training. The elliptical, with its no impact motion, along with some upper body resistance, provides a good workout. As a bonus, it's user powered so it operates fairly quietly compared to other gym equipment. As I prepared for my session I couldn't ignore our Sole F63 treadmill that now operates correctly since a technician realigned the belt and replaced the motor last week. I had not used the machine since this work was done so I was a little curious to re-experience running on the now-stable unit. I decided to run for about five minutes, just to confirm that the belt slipping had truly been cured. I hit the 6 MPH button and started running, edging the speed up to about 6.7 after a minute. The treadmill worked fine but I wasn't enjoying the experience at all. Unlike my wife who is able to focus daily for 45 minutes on this machine I could not wait to stop. No matter, with all the rain we're expecting this weekend I'll likely be spending a lot more time on it in the coming days.

After about five minutes I switched over to the elliptical, setting the resistance to generate 75 watts (medium high) and starting at a fairly fast pace. The treadmill warm-up helped me get to speed quickly and I continued for about 21 minutes. I've said before that the elliptical provides a deceptively effective workout. It doesn't seem as hard as running but the sweat index is often greater. I've compared my heart rate between a treadmill run and an elliptical session (of the same perceived level of effort) and noticed running definitely provides a more elevated pulse rate. Different benefits and different effects. That's why we cross train. I'm due to run in the city tomorrow with a friend (weather permitting) and I have a Central Park run scheduled with another friend, CK, on Tuesday. That walk in Central Park on Monday made me wish I was running that run/bike loop. Next week I'll finally get to do it.

My iPad moment

Today's run (street): 2.5 miles at 9:19/mile

I have not been one of those people in the media technology world who view the iPad as the Thing That Will Save Publishing. My iPhone experience has been occasionally frustrating and inconsistent but I still wouldn't go back to the Blackberry. Unlike others I know (e.g., Sedentary Man), I refused to buy an iPad because I didn't understand it from either a value or utility perspective. Imagine my surprise yesterday when my IT person stopped by with a white box containing a shiny new iPad, courtesy of the CIO. The first thing I did was boot it up and look at The Emerging Runner on the browser (no Flash - argh!). The second thing I did was go to iTunes to see if they had any interesting running apps. Not much there. AG kidded me that I really shouldn't run with it (besides there's no GPS!). I was going to use the iPad to write today's post but I found it difficult to position the tablet and type within the confined space of an LIRR train seat. I'm hoping that this tablet will find its place in my technology portfolio. More to come on the iPad/running intersection as things develop.

Although I bought a new armband to carry my iPhone on my runs to record time and distance, I still haven't used it. The Garmin FR60 is proving to be a great purchase, capturing everything but a a route map and elevation. It's a much better running watch than the 50 that it replaced. I went out this morning with temperatures reported to be in the middle 30's so I wore an additional layer over my long sleeve tech shirt and was glad I did. I forgot to wear gloves and my hands froze the entire time I was running. I have to believe it was closer to freezing than the posted 36 degrees. The run felt fine, energy level was good and I tried to push it a little near the end. That didn't translate into a fast pace overall but the handy run report on the Garmin confirmed that I did negative splits after mile one. I'm planning to return to the treadmill tomorrow since the weather may be iffy and I haven't used the new machine since it's been fixed. I have plans to run in the city on Friday, weather permitting.

Runner's envy in Central Park

Today's run (street): 2.4 miles at 9:06

I didn't run yesterday but I took a three mile walk at lunchtime to Central Park. My route followed the lower loop and I included a few side paths as well. It was perfect weather for walking, bright and sunny, but cool enough for me to be comfortable in my suit jacket and tie. I watched enviously as runners, cyclists and in-line skaters passed by. I really wished I was running on the bike path rather than walking along the pedestrian strip. The park was filled with people, but my surroundings had a quiet (but positive) feel. Central Park is truly an oasis within mid-town Manhattan and I wanted to spend more time on my walk but I really needed to head back for a meeting. The only negative was that all that walking was rough on the bottom of my feet and I was in a little pain by the time I'd returned to the office.

This morning I went out for my first run since Sunday's race. Due to resting for two days prior and one day after the race, I've only run about 10 miles over the last seven days. It was great getting out at 4:00 AM but it felt far chillier than the 49 degrees that the local Long Island television station reported. I was concerned that the irritation from yesterday's walk would have a negative impact on today's run but with a good pair of socks and my trusty GTS 10's, I had no issues at all. I started my run on a street with a slight (~2%) elevation and re-lived the running of the big hill on Sunday. Of course today's challenge was shorter and far less steep. It was just enough to get my body temperature to a comfortable place and I headed into the next series of roads, listening for the chirp that would tell me I'd passed my first mile. I encountered no cars and the only sounds were birds (and my Garmin) chirping, interrupted occasionally by the clattering sound of a lawn sprinkler. I felt I ran harder than normal and ended up averaging 9:06 per mile, which is a good pace for me at that early hour.

Note: I want to give a shout out to my friend FS who also raced on Sunday (NYRR "Run as One" 4 miler). She maintained an impressively fast pace (low 9:00's) - a possible PR for that distance.