Planning my long weekend race training

Today's run (street): 2.5 miles

I went back out to the streets this morning after two days of rest. Although the temperature got into the low 80's yesterday and similar weather is predicted for today, I was happily surprised by how cool it felt when I stepped outside. It took almost a minute for the Garmin to lock onto a GPS signal so I used that time to do a few dynamic stretches.

The two day's rest definitely helped me at the start. Instead of the early discomfort from transitioning between anaerobic and aerobic running, I was good to go from the start. I followed my basic route and threw in some speedy sections throughout the run. My knee felt fine but I did experience some sharp shin pain a couple of minutes into my run. That went away and didn't return so I'm not going to worry about it.

I'm beginning to think about my (long) weekend's running and what might be the best workouts to close my training prior to my taper for the 8K. Right now I'm thinking one long run, one speed session and one shorter, but faster, run. Maybe I'll hit the trails with the bike as well. Lots to look forward to and hoping for good weather.

Workout canceled

I wasn't sure about this morning's weather so I'd planned an elliptical workout in case it rained. When I got up I decided to take an ad hoc rest day instead. No real reason for that except that I got a late start this morning and didn't want to disrupt my schedule. I'm sure my knee won't mind. I just noticed that the New Hyde Park 8K is happening the weekend after next. I'm hoping to beat my 2009 and 2010 race times (which were identical) this year. Even if it's only by a second.

Recovery method: longer running instead of rest

After yesterday's run I was concerned about my left knee and its recovery. It's been almost a month since I aggravated this knee. The injury was probably caused by too much distance and hard training prior to my half marathon. Since then I've kept my runs relatively short and have tried to do more low impact activities like elliptical and biking. That seems to be working.

This morning my knee feels even better than it did before yesterday's long run. There was an article in a recent Running Times that said easy long runs can be preferable to resting for recovery from minor leg and knee issues. Supposedly the easy running over longer distance helps oxygenate muscles. Considering how well I feel today, this method may have merit.

Long run at Bethpage and REI is here!

My run among the bikers

Yesterday afternoon's workout (biking): 5.8 miles
Today's run (Bethpage State Park): 6.6 miles

Yesterday afternoon I had a break in the schedule so I went out for a neighborhood bike ride. I kept it to about 30 minutes. The first three minutes had some stops and starts due to equipment issues that I needed to resolve on the fly. A half hour provided enough time for me to feel like I'd done some work. Still, it was easy enough that I didn't need to disrupt our evening plans with another shower.

This morning I headed over to Bethpage to do my long weekend run. I haven't done much more than five miles on any run since the half marathon. Even though my knee is still tender it's ready for more distance. I targeted 6-7 miles for this morning and ended up running 6.6. When I arrived at the park the parking lot was 3/4 filled and I noticed a lot of bikers gathered near a table set up near the bike path starting point. I learned later that the were holding an event called Bike MS: Traffic Free Family Fun Ride.

I knew then that I'd have plenty of company on the trail and I worried a bit about inexperienced cyclists who didn't understand how to share the road with runners. With one exception, a serious looking cyclist who came up behind me and passed to my left with barely a foot of clearance, the other bikers were extremely courteous. Most experienced cyclists provided the requisite and helpful "On your left" as they approached.

I had a PowerBar Strawberry Banana gel prior to my run and I carried my Amphipod hand bottle filled with G2. Both provided good energy. I ran at an easy pace and was able to manage the frequent hills without much trouble. Near the end of my run I was passed by a young woman who was moving so well that she soon passed me again,  going the other way. I wasn't trying to break any speed records but she was probably running double my speed at that point.

The MS Bike volunteers cheering in another cyclist

Once I crested the dreaded last hill I was ready to call it a run. I was happy to note that my knee held up well till the end. As I made my way to the final downhill that leads to the start of the path I saw the two "cheerleaders" who were waving their pom poms to celebrate every charity biker who finished. The high school aged cheerleader even gave me my own rah! rah! finish that I appreciated. It was a nice event for an important cause and they had a great turnout.

Later in the day we went over to the REI that (finally!) opened on Long Island. I felt like a kid in a candy store and I could have spent the entire day there. We got our daughter a mountain bike and I also picked up some gels and Brooks running shirt that was on sale at a great price. It's been a busy and active weekend. Since noon on Friday I've done almost 14 miles running and another 5.8 biking. I'm looking forward to my weekly rest day tomorrow.

A rigorous rainy run in Central Park

Remember the Maine! Because that where we're meeting.

Yesterday's run (Central Park): 4.65 miles
Today's run (street): 2.5 miles

There's quite a contrast between today's bright sun and yesterday's rainy, cloudy skies. Friday morning had started out dry but, by 10:00 AM, the streets were wet and the umbrellas were open. I mentioned in a meeting that I planned to go out at around noon for a run in Central Park and got the expected "You're crazy" and "Why would you want to do that?" responses. I checked in with my friend CK who was game for a run, regardless of the weather. We confirmed our plan to meet at the statue of the USS Maine at 12:30.

It was chilly and drizzling as I began my walk to Columbus Circle. I wore a short sleeved shirt and running shorts because the humidity was in the mid 70's and I knew I'd get hot while running. I arrived early at the statue and CK was already there. We started our run by heading south along the lower loop,  and then heading east. The rain wasn't too bad and, despite my glasses, I had no problem seeing. My real problem was keeping up with CK.  He was looking to move along at a faster pace than the 9:30 that I was maintaining as we worked on the first few hills.

We kept going north until we reached the reservoir and ran around it until we'd reached the west side. From there we exited onto the bridal path and tackled a hilly section before we crossed over to West Drive. We increased our speed from there, running closer to a 8:50 mile, which was a hard pace for me and a relaxing one for CK. Those hills always get to me.

We finished where we started and by then the rain had increased to a steady fall and I felt cold on the walk back to my office. By the time I got there I was soaked, a combination of sweat and rain. I toweled off with Wet Ones and grabbed a quick bite. Though I hoped I could spend the afternoon sequestered in my office, I was pulled into a bunch of meetings. No one seemed to notice that I'd gone without a post-run shower.

This morning I was extremely pressed for time so I went out for a short run. I'm planning to do some biking with my daughter later so I didn't care about distance. Speaking of distance, my friend FS ran the Brooklyn Half Marathon this morning. Conditions were ideal so I'm hoping she had a great experience. That race was my first choice for my first half but registration was closed by the time I tried to sign up.  Maybe next year.