The important thing is that I ran

Today's run (street): 2.35 miles

One interesting thing about running at 4:00 AM is how the workout connects to the day ahead. The run itself can determine what type of day I'll have. A particularly good performance or a positive experience can carry far into the day. Regardless of how I've run, whenever I return to my driveway I always think "If nothing else, at least I accomplished this today." My wife shares the same perspective about her daily treadmill runs. Besides the convenience of getting it out of the way early, morning runs provide a great platform for managing whatever comes later in the day.

This morning's run was not remarkable in any way although it felt tougher than some. My energy band is highest before noon but at 4:00 AM it's sometimes a case of the spirit being willing but the flesh remaining weak. After the transition to aerobic breathing I got into rhythm but it wasn't one of my stronger efforts. The local weather report said 39 degrees but it felt colder, even with two layers of running shirts. I tracked a somewhat random course and made it back to the house close to schedule despite starting a couple of minutes later than planned. I'm glad to get that run in since I decided to take a day off from running (and blogging) on Wednesday. The weekend is almost here. I may try again to achieve a distance record on one of those days.

Some new perspective on performance goals

Today's run (street): 2.75 miles

I've been thinking about my running focus for 2011 and my goals for next year. I'd like to increase the length of my runs and also work on tactical performance. In terms of distance, I've been averaging between 6 and 7 miles for my weekly "long" runs and in the last month I've done some runs exceeding 8 miles. Lately my weekend distances have been closer to six miles due to my running 10K's twice in November. My hope is to soon cover more distance than that - 9 or 10 miles - as often as I can. The toughest part of that is finding the time to run for 90+ minutes and to find interesting routes that provide enough distance.

In terms of tactical performance, I've thought about the way I've trained over the last month, with easy runs at easy paces preparing for races where I go all-out. It seems to be working. My average training runs have been on the middle and high side of 9:00 per miles but I've managed 9:05 and 8:53 respectively on my recent 10K's. I'd like to continue the easy runs (like this morning's steady run at 9:30/mile) but in place of races (I'm not sure if I'll compete again this year) I might try some "Run as fast as you can for two miles" workouts. Rather than suffering the complexities of speed drills I'm thinking this might accomplish the mission of recruiting fast twitch muscles along with the slow. I'm going to make it a goal to run two miles under 8:00 per mile. That seems like a challenging but viable goal. Right now I'm not sure I can break 8:00 for one mile although my experience at the Long Beach 10K tells me I'm close.

Minimalist running shoes, one year later

Mizuno Wave Universe 3

Around this time last year I was reading about two models of running shoes from Brooks that were due to hit stores in early spring of 2010. These shoes, the Brooks Green Silence and the Adrenalin GTS 10, were interesting to me for different reasons. The Green Silence was the first of many shoes since marketed as "minimally constructed", a niche that was created (or helped along) through the popularity of Christopher McDougall's book "Born to Run." I was intrigued by the concept of running in the mid-foot style and Brooks played up the small difference between the heel and forefoot height of this shoe. The flatter plane facilitates front, rather than heel striking. Brooks also played up the Green Silence's environmental friendliness through its heavy use of recycled materials, soy based dyes and water based adhesives. I was hooked and counted the days until the Green Silence shipped to stores.

Brooks Green Silence

Besides the Green Silence I was also interested in the GTS 10, the successor to the GTS 9's that I had worn and appreciated for their comfort and durability. When I visited Jackrabbit Sports to try the Green Silence I was dissuaded by the salesperson who said they lacked the structure I needed. I was then steered first to the Brooks Ravennas (that I didn't like) and then to the GTS 10's (that I bought). All was well with the GTS 10's until Saucony sent me a pair of Kinvaras. I started off running shorter distances (5 miles or less) with these shoes but slowly worked up to longer length runs. I expected to have soreness due to less cushioning and lack of stability control. However, I've never had a problem with these shoes and they are now my go-to trainers and racing shoes.



NB Minimus



Brooks has just launched the GTS 11's that are supposed to be even better than the 10's but, surprisingly, I'm not that interested. The higher heel of conventionally constructed shoes don't feel as good as they did prior to my running in the Kinvaras. I think that when my Saucony's wear out I'll either replace them with another pair, try the Green Silence or go super minimal with the Mizuno Wave Universe (3.8 oz. per shoe). Saucony just announced the Mirage, sort of a Kinvara for people who need stability and New Balance will soon have the Minimus based on the Vibram Five Fingers. So many choices now. I like this type of problem.



The Saucony Kinvara - my go-to shoe



Six good miles and one hurting shin

Today's run (street): 6.07 miles

Every time I have a bad run I fear that I'll never run well again. After yesterday's difficult time at Stillwell Woods I questioned whether it would make better sense to take two days off and resume my training on Tuesday. I've been away from the office for three days and while I've run each day I haven't really covered much distance. I wanted to reach 20 miles this week so I planned to go out for 5 miles that would get me to that number. It was 29 degrees on Long Island so I wore a light short sleeved running shirt under a Columbia long sleeve jersey and together they provided a perfect combination of warmth and wicking for that temperature. I followed a different set of roads than I normally do and before I knew it I had covered 2.5 miles and was feeling good. However, I began to notice some pain in my left shin. This may be a shin splint - I'm happy to say I've never experienced one before - but the pain was not intense and I didn't feel like I was doing any damage if I continued to run.

I shaped my route so that I would return to my house after 5 miles but I felt strong and continued on, following an extra loop that put my total at 6 miles. I'm icing my shin in hopes of heading off further troubles. I'm puzzled as to why I would develop this problem this week but you never know how these things start. I'll be watching this injury closely and perhaps take an extra day of rest this week. For now I'm pleased with my run today, especially after yesterday's bad experience.

Tough connexin at Stillwell Woods

Electrolytes delivered painfully

Today's run (Stillwell Woods): 3 miles

I was on the fence about running this morning. It's been busy week between Thanksgiving related activities and seeing friends. I'd run every day since Tuesday including Thursday's 5K. I talked all morning about whether I should go for a trail run or take a rest day. After lunch I was still talking about it and my exasperated wife finally said "Oh, just get into your running clothes and go for a run!" I had received a sample package of Sport Connexin electrolyte capsules in the mail this morning that I'd agreed to try.  I took three before my run, per the directions, and headed over Stillwell Woods.

I'll start by saying that I had a bad run and I'm not sure why. It could have been due to over training this week, running after a big lunch, the electrolyte supplement or a combination of all three. I followed my usual route into the main woods and quickly came upon markings for tomorrow's Rob's Run, a 5K XC race that is held there each November. I've already raced three times this month, including two Turkey Trots, so I decided to forgo Rob's Run even though it happens so close to home. As I made my way along the course I felt far more tired at the one mile mark than I thought I should. My legs felt heavy and the supplements, that contain calcium, magnesium, zinc, potassium, and sodium, were backing up on me and providing a burning sensation in my throat and nose that reminded me of the effects from a highly carbonated beverage. Not pleasant. It may have been because two ingredients (potassium and sodium) are supplied as bicarbonates that may have reacted to stomach acids. No matter what I'm not going to use them again before a run.

By the time I reached the two mile mark I decided to continue only one more mile before calling it a workout. I'm still planning a long distance run tomorrow and I didn't want to push myself when I felt below par today. I may have been better off skipping today's run but you never know how things will go until you try. Hoping for a better experience tomorrow...