Lengthening my long runs

Today's workout: Rest day

A "long run" has different definitions based upon who is doing the running. For some, it's runs over 13 miles with the half marathon length serving as the demarcation point. For others (like me less than two years ago) a 5K can be considered an aspirational length. I have been thinking about yesterday's run and how it felt to break a personal distance record. Could I have gone on longer than the eight miles that I'd covered on Sunday? As a practical matter the answer is yes. I stopped when I did because I'd met my goal of eight miles - four out and four back. If my distance goal was nine or ten miles I probably could have accomplished that as well. I finished my run at eight because I had nothing more to prove on Sunday.

I have a goal of doing a 10 mile run this year. It's a distance considered by some to be a nice training run while others view it as an impossibility. I'm happy that it is at least a possible distance for me at this point.. Looking at my splits for yesterday's run, I noticed that my pace dropped measurably after an hour's running. I ran the first 6.2 miles averaging 8:57 per mile but miles seven and eight were far slower, closer to 9:30. I really liked running for longer than an hour. It surprised me that I had enough energy to pass other runners even near the end. Perhaps I'll look at increasing distance as my next focus point and worry less about pace. Well, maybe just a little less.

1,000 calorie run at Bethpage State Park

Today's workout (Bethpage bike trail): 8.15 miles at 9:10 per mile


Not counting last year's Cape Cod marathon relay in Falmouth where I ran 9 miles across two non-consecutive legs, I established a personal distance record on today's run. Unlike Falmouth, today was an uninterrupted run that covered over eight miles in an hour and fourteen minutes. I'd made the decision not to run this morning's RXR 10K and, perhaps out of guilt for not racing, I decided to do a long distance run on my own. In order to break out of my usual 5-6 mile doldrums that have been standing in as my long weekend runs over the last couple of months, I knew that needed to leave the neighborhood to help frame out a longer run.

I headed to Bethpage State Park and paid my fee at the gate. I tried to buy an Empire Passport on the spot but they only accepted a check or cash and I only had a little cash and some credit cards. I began my run at the end of the bike trail and immediately met the sharp but mercifully short initial hill. Once level I knew that I'd enjoy a long downhill at the half mile mark. The enjoyment was bittersweet because I knew I'd need to climb that long hill upon my return when I would be depleted from an hour-plus of running. I followed the trail for four miles and passed a number of runners and walkers and winced each time a cyclist whizzed by from behind a little too close for comfort. At one point two cyclists, who were riding side by side, came toward me and would have run me off the path but I stood my ground. Unfortunately for the closer rider, the end of my elbow struck his arm and produced a yelp. I apologized by yelling "share the road!" I think they learned their lesson. At least they didn't come after me.

A funny thing about the Bethpage bike trail is that it often gives the illusion that you are running uphill even when you're not. As I made my way for the 4 mile out segment I kept thinking how I'd enjoy the downhill side of the hills I was encountering. I turned around shortly after crossing the overpass to the Southern State Parkway and was dismayed as I headed back for the second 4 miles that the path seemed to run uphill. I still had plenty of energy at the midpoint so the hills were easily met but in the back of my mind I was dreading the long uphill stretch I'd encounter between miles 7 and 8. I caught and passed a few more runners and walkers and monitored my Garmin to make sure my heart rate was staying within range. I managed to keep my pace around 9:00 per mile for most of my run but by mile seven I slowed down to the mid-9:00 range, especially on the run-ending hills. The only time I questioned whether I could finish what would be a personal best for distance was leading up the big final hill. When I got there I just dug in, took smaller steps and hoped it would soon be over.

In the end I covered 8.15 miles and when I looked at the run summary on the Garmin I saw that I'd expended exactly 1,000 calories over the course of my run. I'm pleased that I've broken the 8 mile single run barrier and I feel better than I thought I would after all that work. Some day I'll run 9 but for today, the record stands at 8.15.

Two good runs: one fast, one slow, both hot.

Yesterday's workout (Central Park): 3.25 miles at 8:52 per mile

Today's workout (street): 5.48 miles at 9:21 per mile

In terms of effort I'd say both today's and yesterday's runs were about even. It's hot today and it was hot in NYC yesterday when I trekked over to Central Park. I much prefer the cooler seasons for running but I also appreciate the way the trees and plants bloom in late spring and summer. The Park was filled with runners, cyclists and walkers when I arrived and I made my way over to the bike path on the lower loop to start my planned 3 mile run. My friend Steve had a conflict so he couldn't join me today so I decided to go it alone for a run that followed the lower and upper loops below the reservoir. I knew that the hardest part of the run would happen in the first half because a good part of that route is uphill.

Surprisingly, it took me about a mile to break a sweat but once I did I got REALLY hot. I cut across the Great Lawn and headed back down, hugging the shade and happy to know that a few downhills awaited me. I'd maintained a decent pace even with the uphill challenges and I passed a number of runners although I also got passed a couple of times near the end. By the time I returned to my starting point I was glad to finish, cool down and head back to the office. A meeting had spilled into my planned running window that caused my run+lunch timing to be very tight. I quickly changed, grabbed a fast bite and finished a minute before my 2:00 meeting. I was glad that I'd run an 8:52 pace or I might have ended up being late!

This morning I headed out for a neighborhood run with no planned route in mind. I intentionally ignored the Garmin because I didn't want to influence my pace in any way. Although it was hot and sunny I figured that I could a cover some good distance as long as I didn't push too hard. I did check my heart rate throughout the run to ensure I was keeping to around 80% of max. I traveled through my neighborhood roads and cut across to neighborhood #2 at the 2.5 mile mark. I chose some different streets that I hadn't run before, just for a change. I wound up covering 5.5 miles and finished feeling like I'd done a lot of work this morning. I need to work more on distance so I'm considering heading to Bethpage tomorrow to run the bike path where I can cover 8 to 10 miles out and back. Either that or a return to Stillwell to begin training for the next XTERRA race.

Racing through spring

Today's planned run: Central Park

I'm feeling rested after taking a break yesterday. I'm hoping that this will translate into some good running today and over the weekend. I'm planning to run again with my friend in Central Park at lunchtime. It should be 70 degrees by noon with lots of sun. Oh, for the want of a shower in my office!

It's amazing that tomorrow is already May 1st. This year is going by quickly and I attribute much of that to spending a good part of January recovering from pneumonia. It's like I lost a month. But spring is here and the weather has been nice for outside activities. I'm thinking about my racing plans between now and summer. Right now, I've got three events in my sights:

The Brooke Jackman Run for Literacy 5K - May 16
A local race in mid-May. It's a run/walk so my family can also participate.

The XTERRA Trail Race Series 8K run at Stillwell Woods - June 6
This is the second Stillwell XTERRA race this year. I did the first in March and it was tough. Add 1.5 miles  to that course and you have the June 6 race.

New Hyde Park 8K - June 13
I ran this race last year and learned my lesson about starting too fast. I bonked 2/3 of the way through the course but still ended up with a sub-9:00 pace (just barely).

This would mean I'd be running three races in one month's time. It seems like a lot but I do those distances as training runs every weekend. The XTERRA is the biggest challenge and until recently I thought I wouldn't be up for it. I will do what's necessary to be ready to run it by the 6th. After all, racing is a great way to train for other races.

Take a break, it's good for you

Today's workout: Rest day

For the third time this week my day started with the loud bleat of my my alarm clock. Yesterday's run, though short, was tough and I decided that if I woke up on my own, minutes before the alarm as I usually do, I would do my planned workout. If not I'd take a rare mid week rest day because I obviously need it this week. Even so, I struggled with the decision but, ultimately, I'm glad that I rested.

When I ran in Central Park with my friend CK last week I'd mentioned that I run or work out every day except Mondays. He was incredulous (he obviously doesn't read my blog!) and said I shouldn't run so often. I told him the distances I am covering during week days and he agreed that my schedule is probably fine. However, he did say that resting a day or two, or even for a week occasionally, can be beneficial. I guess that helped me feel better about skipping today's planned elliptical session. I'm planning to run in the city tomorrow and I'm sure this week's extra day of rest will help reset my energy level and prepare me for longer runs over the weekend.