Another good Kinvara run

Today's run (street): 2.5 miles at 9:11 per mile

We have friends arriving later today who will stay with us over the weekend. I think we're due for some decent weather today but I decided to forgo my usual Friday city run in favor of an early morning run. I checked weather.com last night and with sun and temperatures in the 80's by mid day, it made more sense to go out in the dark when it was still relatively cool. I've worn the Saucony Kinvaras the last four times I've run this week and I do like the feel of the shoe. I know many people who are highly sensitive to the nuances of every shoe they wear but for me the threshold for satisfaction is low. The shoe either feels good or it doesn't. The Kinvaras feel good and I believe they are helping me strengthen my legs by forcing more of a mid-foot striking style. The people at Jackrabbit showed me that I tend to come off the heel (albeit quickly) when I run which contributes to my pronation. I don't know if a neutral shoe like the Kinvara heads off pronation by guiding the foot towards the front. I haven't suffered any problems running in this neutral shoe so that may be the case.

My run today felt faster than yesterday's but it was actually a little slower. I think going out at 6:15 AM gave me an advantage yesterday. I simply run slower at 4:00 AM. That's okay though, this morning's run felt energizing and good. I'm not sure of my run schedule for the weekend. My guests are not runners so I'll probably go out early tomorrow, before everyone else is up, and be done in time for breakfast. I have no real goals for the weekend but I need to think somewhat about my conditioning. We're heading to Colorado in a few weeks on vacation and with elevations of a mile or more I'll want to be as prepared as I can.

Unexpectedly positive run

Today's run (street): 2.64 miles at 9:09 per mile

I was ambivalent about going for a run today. Tuesday and Wednesday's runs were tough and I questioned whether I was pushing myself too hard. The last two times I went out it seemed like I just couldn't get myself out of second gear and I wasn't looking to repeat that experience today. With the temperatures approaching 80 degrees by 6:00 AM and the dew point rising, I considered cranking the AC and jumping on the elliptical. I decided to run but to keep my pace moderately slow. I targeted a top end range on my HRM and I used that as a guide for my level of exertion. Wearing my Kinvaras I took off at a comfortable pace and I was surprised to find the effort was less than anticipated.

Although I had a little more time than usual this morning (I took the day off for my son's graduation) I wasn't planning to go out for more than 25 minutes. The tightness of my upper hamstring was hardly noticeable and, unlike yesterday's run, I had no pain in my right knee. After about five minutes I knew that it would be a good run regardless of my overall pace. Mile one seemed to come when I expected it and I hoped that last night's calibration had finally restored the Garmin's accuracy. I didn't feel like I was moving along very quickly but I refused to look at my watch because I didn't want to feel pressure to speed up. The second mile came faster that I expected it and I was farther from my house than I thought I'd be when I hit that mark. I finished the run with 2.64 miles recorded and thought that the Garmin was way off. My heart rate never climbed to a level of high exertion so I expected my true distance was far less than indicated. When I got inside I Gmapped my route and it came to 2.64 miles so not only is the Garmin accurate but I hit 9:09 on a brutally hot morning.

It was a great feeling knowing I was back running closer to 9 minutes per mile. My son's graduation followed and was also great. He was a host for the day so I got to see him up on the podium a number of times introducing speakers and talking about the school year. A great day with a great start. In terms of my runs, I'll see what tomorrow brings.

Do, or do not. There is no try

Today's run (street): 2.2 miles at 10:05!

Much to learn, you have

It stormed last night and I was concerned that it would still be raining at 4:00 when I was due to start my run. My plan B was to do an elliptical workout rather than a treadmill run. The skies were clear when I went out and the temperatures, while not exactly cool, were still tolerable. Like yesterday, I experienced some flexibility issues and even felt pain in my right upper hamstring and right knee. After about ten minutes the pain had mostly subsided but I still felt like my gait was restricted. I made a few halfhearted attempts to introduce some speed but I just couldn't get things going. As my son often says (quoting Yoda) "Do, or don't do, there is no try." True enough, I probably should have ended today's run early after such a bad start.

I ended up running a relatively short 22 minutes because I'd started a bit late and wanted my 15 minute post-run coffee/recovery time before I officially began my day. My son has elementary school graduation tomorrow so I'm taking Thursday off. That will give me more time to run in the morning. I think some dynamic stretching may help my performance tomorrow and I'll try to sleep past 5:00 AM for the additional rest I surely need. Tomorrow I will do. Trying doesn't seem to help.

Hard to be fast when you're lazy

Today's run (street): 2.5 miles at 9:35 per mile

Things felt a little off today as I began my run. I had no complaints about the weather and I didn't feel particularly tired. I just didn't feel in rhythm with the process, either physically or mentally. Although this was my first run after a rest day my legs felt inflexible and heavy. It was almost as if  I was wearing ankle weights. The other analogy that fits is the feeling of being tethered to a weight that inhibited my speed. I tried to up my pace a couple of times but overall I defaulted to the rate I could sustain. Fortunately I've had enough experience running by now to know that unsatisfying runs sometimes happen and that bad runs are often followed by good runs. I'm hoping that will be the case tomorrow.

After a few weeks of very good performance that followed my receipt of two pair of lightweight Sauconys I have definitely moved back to averaging mid-9 minute paces. I want to break nine minutes consistently so I have to decide how serious I'm willing to get to add some performance training to my routine. Although I'm dedicated to my schedule I'm actually a lazy runner. It's rare that I push my speed during my training runs. It works for me because I almost always enjoy myself when I run but I also get frustrated with my lack of progress on speed. I read an article on Active.com this morning about using track work to gain speed that can be applied to distance running. I need to decide how serious I am about making a focused effort to improve. The only practical time to do that is on the weekend and I'm reluctant to give up a slot I reserve for longer runs. Perhaps I can do 20-30 minutes of running and then switch to speed work as the article suggests. Sounds worth a try.

Adventurous running can also be local

Today's workout: Rest day

The first day of summer has brought a welcome reduction in humidity. I looked at the early morning runners that I passed on my way to the train and regretted that I wasn't one of them. I could have run this morning but I need to make sure I consistently take at least one day off to rest each week. I don't go out for long weekday runs and could probably get away with running seven days a week, but I believe that a marginal rest day is more valuable than a marginal run day.

Yesterday's run on the trails was a nice way to cap off three days of 4+ mile runs. Trail running has become my preferred style and I always consider those runs special. I love the constantly changing terrain, elevations, scenery and the mystery of the experience. I'm often accompanied by animals in the woods, I can hear them rustling as I run by and I never know what I'll encounter around the next bend. Unless I stick to a familiar route I can count on getting lost. That's fun for me because I know I'll eventually find my way back. The biggest challenges I face are fast moving mountain bikers and steeply carved pathways that are almost as hard to descend as they are to climb. The hidden danger is roots along the trail that can bring you down hard, often before you know you've tripped. I had a near stumble yesterday and the adrenalin rush provided sufficient energy to scale a sudden steep embankment. Stillwell is only five minutes away from home but it always provides some great adventure.