Run, hike, run, rest!

Today's run (street): 4.56 miles at 9:10

It's been a great weekend for getting outdoors. Yesterday I did a 6+ mile run at Belmont Lake and later that afternoon my wife, son and I went on a long hike in Stillwell Woods. Considering that it's early August the weather was very comfortable, especially with the tree cover keeping the interior temperatures relatively cool. I considered returning to Stillwell this morning for a run but decided to stay closer to home. I wish I could run to Stillwell from my home rather than drive the five minutes to get there. If not for the major roads I'd need to cross I'd do that. After yesterday's run and hike my feet were still a little swollen so I chose my Kinvaras today. The Kinvaras are light and the toe box is flexible so I thought they would be a good alternative to my conventional shoes.

I set out to run a moderate distance and picked a route that took me west along Jericho Turnpike for about a mile until I turned into neighborhood #4. It was a nice change of scenery as I haven't run in this neighborhood in almost a year. There were some good hills to follow both up and down and I traveled the perimeter road until I reached an outlet that allowed me to cross over to my main neighborhood. Considering all the running and hiking I'd done the day before I did fairly well on today's run. I definitely slowed down in the last couple of miles but did maintain a credible pace overall. When I reached home I realized how humid it was. While running it wasn't that noticeable because there was little sun due to low cloud cover. When I finally stopped I was amazed by how much I had sweat. The sprinkler system was on in front of my house and I stood in the path of one sprinkler head to cool off a little. It took a cool shower and then some to fully restore my comfort level.

I'm glad to have got my workout completed early today so I can focus on the activities of the day. I feel great and I'm happy with my performances over the last week. A special shout out to Adventure Girl today. She's running the Haulin' Aspen half marathon in Bend, Oregon this morning. Lots of high altitude running and a start with 8 miles of steady elevation (!).  Once again, to quote Murakami, "Pain is inevitable. Suffering is optional."

Practice makes perfect on the Dirty Sock trail

BJS gives a thumb's up to today's run

Today's run (Belmont Lake Park trails): 6.36 miles at 9:25

It's been almost a year since I've run the trail at Belmont Lake, home of the Babylon Village Classic Dirty Sock 10K Run. With the exception of the last 1.2 miles of last year's 10K race I've enjoyed running this course more than most. It's an out-and-back run that totals 6.2 miles when you begin at the starting line along the main trail. We started our run while still outside the trail head so our distance was longer. Accompanying me this morning was BJS, an Emerging Runner friend who had also run the Dirty Sock race last year. BJS often runs with his dog but we were on our own today. We hit the trail with temperatures in the low 70's and (thankfully) low humidity. The favorable temperature and the canopy of the woods combined to make the running conditions near perfect.

BJS and I ran at a companionable pace that allowed us to converse easily. Along the way we encountered numerous others walking with dogs, biking and running.  I was surprised when my Garmin chirped to announce that our first mile had passed. It seemed like we'd only just started. I felt good and the company was great and I looked forward to the next 5. We were both amused when two strapping young runners overtook us and politely alerted us they were passing on the left. We joked for them to slow down. I'm sure they thought we were slowpokes but I stand behind our performance today. My barometer for gauging my stamina on this course is how fatigued I feel when I'm circling the northern lake. I was happy that I felt almost as fresh at that point as I did when we started. On the way back the trail is slightly more uphill, not that you would notice except on one or two stretches. We both started strong and finished strong, ending our run 59 minutes and 52 seconds after we'd begun.

We headed for shade and cooled down for a few minutes before we headed out to start our respective Saturday activities. BJS is thinking about running the trail again with his dog before the race on the 22nd. I don't know if I can get back out there before the race but it would be fun to join them. It was a great way to start the weekend and running with a person as interesting as BJS made a long run go very quickly this morning.

A year ago on The Emerging Runner

Dirty Sock 10K -- "I'm having some anxiety about how well I'll perform. I've run 6.2 miles and longer in recent months but that isn't a regular distance for me."

Frustrations with GPS apps for the iPhone -- "The MotionX was completely off with the path showing me running through people's homes and across lawns and through back yards. I thought in the early morning there would be far fewer things that would interfere with the signal."

Workplace running partners -- "It takes commitment to run during the workday because we don't have shower facilities and few people are willing to go at lunch and come back to the office soaking with sweat. I had hoped that our division Fun Run would surface some running partners but no one has taken the bait yet."

Yet another shoe buying experience at Jackrabbit Sports

Today's run (street): 2.5 miles at 9:09

Yesterday afternoon I paid a visit to Union Square with my friend KWL for noodles at Republic and a visit to Jackrabbit Sports. KWL is participating in a two day event later this month, running a 10K on one day and cycling 100 miles the next. His New Balance running shoes needed replacing so he thought it would be good to have his gait analyzed to help him choose the right shoe. Jackrabbit's staff are knowledgeable but they can be a bit arrogant. The person who rang up our purchases was downright nasty, enough so that I'd reconsider returning there. The person who helped KWL was fine though and after confirming that my friend is a neutral strider, he provided pairs of Brooks Ghosts, Saucony Triumphs, New Balance 759 and the ASICS Nimbus, along with the ASICS Cumulus pair that he used for gait analysis on the treadmill. KWL ended up choosing the Cumulus and he ran with them last night and gave them a good review this morning.

Today's run was done under extremely humid conditions but without the sun or oppressive heat it wasn't too bad. I continued my focus on form and cadence but today I was unable to keep to under 9:00 per mile. I did wake up feeling more tired than I normally do and worried that I was fighting off a cold. I thought about staying indoors with an elliptical session but I went with the original plan and ran. I wore my Saucony Grid Tangent 4's but they didn't give me much help on performance today. In my conversation with the Jackrabbit salesperson yesterday he mentioned that the Grid Tangents and other light stability shoes don't sell well and a few models of that type (like the Grid Tangents) are no longer sold in their stores. The only shoe in that category that does sell well is the DS Trainer. I don't expect my shoes to do the work to make me a better performer, that's up to me. So far I'm pleased with my progress this week. A little extra effort has gone a long way.

Running to the edge

Today's run (street): 2.5 miles at 8:59

I don't know if I'd call it running fast but I am definitely running with more urgency this week. Instead of falling into my normal pace I've attempted to push myself a little harder, enough to feel like I'm running and not "jogging." My expectations for performance are lower in the early morning, especially when it's hot and humid. Most of the time my pace at 4:00 AM averages about 15-20 seconds per mile slower than when I run at 8:00 AM. I also run slower in the summer months and the combination of these two factors has put me into the mid to high 9:00 range for most of my weekday runs. After reading some recent articles in Runner's World, Running Times and Men's Journal about performance and race training I decided to break free of my default morning pace and run with a constant focus on speed and form. I'm not pushing past my comfort zone but I'm traveling on the edge.

The temperature on the local station said 75 when I went outside but I immediately sensed that the humidity was back in full force. Ignoring that, I set out quickly and managed to keep my pace brisk over the first street that goes slightly uphill before it connects to another road that descends at about the same rate. I noticed that, despite the humid air, the moderate temperature and the lack of sun made for decent running conditions. I pressed on experimenting slightly with my stride and form. I followed some different roads to alleviate the tedium of always keeping to the same streets and that made it interesting. The new route helped distract me enough to maintain a fairly energetic run.

Throughout the run, I concentrated of front foot landing which was not that easy in my Brooks but I managed to land that way more often han not. I also tried to get more lift on my ascending leg while keeping my stride shorter to increase cadence. Sounds pretty technical but it translated to a decent time, just barely under 9:00 minutes, better than almost any other run I've done of late. This weekend I'll be doing a longer run in preparation for the Dirty Sock race and I don't plan to incorporate any speed technique for that. Tomorrow and Friday I will continue to push to the limit -- and hopefully push those limits even further.