Race training has begun

Today's run (street): 2.5 miles at 8:49

I've come to realize that I'll never improve my performance by running the same comfortable miles over and over again. I can use many excuses to explain why my performance has slipped but, in truth, I've done little to help my cause. I was reading an old post where I'd written about having done speed drills at the local track. That was a long time ago. I did train on hills to prepare for the Cape Cod marathon relay and more recently to prepare for the Marcie Mazzola 5K but that was months ago. Besides throwing in a few tempos on some longer runs I haven't helped really pushed myself. I've come to realize that the only way to improve is to focus on running more "quality miles" that benefit my conditioning and performance.

This morning I headed out to moderately cool temperatures. It felt nothing like Sunday's chilly air but it was certainly better than it had been a week ago. I had just read an article in Runner's World about training for a half marathon PR and realized that the type of running I'm doing isn't really contributing to my running progress. That isn't to say that the running I'm doing doesn't have benefits. It's maintaining my current level of fitness and provides a great outlet for stress. However, now's the time to step up.

I hit the street at a faster pace than I've run in a while. I thought about doing a tempo run but then figured that the distance I'd cover is short enough to push the whole way through. I didn't duplicate the effort I'd make running a 5K (going from waking up to running in 10 mins is hard enough) but I did handily beat 9:00 per mile. The run felt really good and I was left wondering whether it's more work to run easy than hard in some circumstances. I won't declare that I've moved into a new phase of performance running but conditioning will be top of mind as I prepare for the Dirty Sock run later in the month.

Preparing for the Dirty Sock Run

I've officially signed up for the Dirty Sock 10K trail race that takes place on the 22nd. This will be the third time I'll run a race that I had ran the prior year. With the other two races I'd repeated from 2009, my goal was to beat last year's pace and achieve a new PR. I did accomplish that in terms of pace for the Marcie Mazzola 5K but it wasn't a true comparison because the 2009 race was 4 miles. The New Hyde Park 8K was a true mystery to me. Last year I came out too fast and stayed that way until I hit mile 3 and suffered through the last two miles. This year my strategy was to go out slower and reserve more at the end. I did that and ended up running the exact same time to the second.


The Dirty Sock run poses some unique challenges for me. I'd like to improve on last year's time but I haven't run that distance in a while. Most of my weekend runs have been less than six miles because I've had so many problems with the heat. The other issue with this upcoming race is that I really worked hard to prepare last year and still had some struggles on the last mile. In fact that last mile felt as long as the rest of the race itself. I need to start focusing on my distance again and it's probably wise to do a training run on the course at Belmont Lake to prepare for the event. I really like that park so I look forward to following those trails and enjoying the views of the lake. A PR would be nice but a strong run and a better finish will be more than fine with me.

Surprising trail run along the Charles

View along the Charles in Auburndale Park, Newton, MA

Friday's run (street): 4 miles at 9:49
Sunday's run #1 (trail): 3.25 miles at 9:34
Sunday's run #2 (street): .75 miles at 10:43

I mentioned in a prior post that my my mother had recently broken both arms and wrists when she fell while setting up for a moving sale. I haven't seen her since that accident but my brother and sister-in-law have been taking great care of her through her recovery. We traveled to Boston this weekend to see her and had a great time thanks to my family's hospitality. My kids had a great time with their three year old twin cousins and seeing my mother, who was impressively mobile and in great spirits despite her circumstance, made us all feel much better. We had great dinners,  great conversation and I had an unexpectedly great trail run this morning.

My weekend of running started on Friday afternoon. I had my son in the office for the day so I didn't do my usual Central Park run at lunchtime. We got home by late afternoon and I went out for a run at 5:00 PM. It was nice to be out without the midday sun bearing down on me but it was plenty hot and humid all the same. I did the first mile at about 9:30 but the next three were closer to 9:54. Again, I felt I was running a little faster than that, but I wasn't that surprised with my overall pace.

Saturday was consumed with travel and activities so I didn't run at all. This morning I went out to Auburndale Park in Newton MA for a 3+ mile trail run. It was cool and dry at 6:00 AM as I set out in search of trails in this park. I came in through the baseball field and ran around the perimeter until I found a trail head that lead me through the woods over pristine paths of hard packed dirt with views of the Charles River to my left. I felt like I could have run for miles but I didn't have the time to do that today. Even at that early hour on a Sunday I saw a few other runners and also encountered a number of people out walking with their dogs. I ended up doing an out-and-back route that totaled 3.25 miles. I had hoped for some decent paths but I ended up with much more than that.

When we arrived home in the late afternoon my daughter and I decided to do a loop around the immediate neighborhood to loosen up after a long car ride. We took it easy and covered .75 miles before heading in for dinner. It was a great weekend for family and a great weekend of running. I liked how cool it was when I went out this morning and I'm hoping that my morning runs this week feel the same.

More reason to blame the heat

Today's run: Neighborhood (planned)

I have my son with me in the office today. Coming into work with me is one of his favorite activities over the summer. He loves the train, being in the city and the office environment itself. He has grown a lot taller since the last time I brought him in and now I have to pay for his train ticket and Metro Pass. I guess that makes sense as he did kick my butt in our recent duathlon so I have to stop treating him like a kid. That is until he drags me to Nintendo World at lunch.

I'm not sure what opportunity I'll have to run on Saturday so I skipped this morning's workout in favor of a longer run when I get home this afternoon. It's beautiful weather for outdoor activity and I hope that's still the case later. I may end up running in that 4PM - 8PM window of peak performance so it will be another opportunity to test that theory. I just read in the current issue of Runner's World that every 5 degree increase in temperature over 60 degrees can result in a 20-30 decrease in pace per mile. Were that true I'd be running even slower than I am these days but, if it is even partially true, it would further explain why I've been averaging middle to high 9:00's instead of the high 8:00 to low 9:00 minute paces I was running in the winter and early spring. With all the conditions for slow running that are out of my control, it's tempting to say that there's not much that I can do to improve my speed until it cools down and/or if I run late in the day. At least I''m not so delusional as to really believe that. Although outside conditions may influence performance I know that only hard work will make me faster.

My Life on the Run - a fun read for runners

Today's workout (elliptical): 24 minutes

I've just finished Bart Yasso's book "My Life in the Run" and I recommend it as a good light read. Yasso is Runner's World's "Chief Running Officer" and he writes about his adventures running in exotic races all over the world. He is also the originator of the Yasso 800's training method that involves running a series of 800 meter intervals to help predict your marathon finishing time. For example, if you average 3:30 on this exercise you can reasonably expect to run a 3 hour, 30 minute marathon. I've often thought about trying this because I truly have no idea how I'd do in a marathon. That is, if I could even make it through one. Of course testing this theory would require me returning to the track and doing speed work. Maybe when it gets a little cooler...


At the end of the book Yasso lists a number of training programs for various races that would probably be valuable to people who are willing to follow disciplined training routines. I'm not good in that area. I prefer to train "organically" which probably explains my less than stellar times in my last few races. Yasso also talks about cross training and its importance within a runner's training cycle. So inspired. I decided to get back on the elliptical this morning and put in more of a whole body workout than I'd been getting from simply running. The humidity is unrelenting and inside is worse than outside but I did my minutes accompanied by the early morning news on TV. We're heading to Boston this weekend to see family so I'm not sure how that will impact my running schedule. My brother and I talked about doing a Memorial Drive run on Saturday which will be excellent as long as the weather cooperates. I'm bringing my son in to the office tomorrow so no Central Park run this week. I'll probably aim for a late afternoon run at home instead.