A change of course, ever so slight

Today's run (street): 2.5 miles

I've been working half days on most of the Fridays this summer. It's a great way to extend the weekend and since many people don't even come in on Friday, I find these mornings especially productive. The only issue I have is whether to run early or wait until noon and run in Central Park. We're having an impromptu pizza party at noon so I opted to go out for my run this morning.

I just couldn't bear to run the same route that I've fallen into over the past couple of months. The advantage of repeating this course is that I can know instantly, after I finish, how well I did compared with other days. I also know that following this course will get me back home in time to stay on schedule. But after a while the same course grows tedious, so I set out on a different path and chose streets randomly.

I ended up covering just about the same distance as I do on my regular route but at least the scenery was different. I came home a few seconds later that I had on runs earlier in the week, but overall I was running the same. I'm looking forward to a run without time restraints tomorrow and I hope to cover at least 8 miles on one of the days. In the meantime, this morning's route was a nice change from the usual roads.restraints

Why runners should be kookoo for Coco Puffs

Probably too processed to deliver epicatechin - but yummy!

Today's workout (elliptical): 25 minutes

I know that they don't sell Count Chocula at Whole Foods but maybe they should. According to an article in yesterday's NY Times, epicatechin, cacao’s primary nutritional ingredient, has been identified as a factor to measurably improve athletic performance. In a study with mice who were tested using epicatechin against mice that didn't, "The fittest rodents...were those that had combined epicatechin and exercise. They covered about 50 percent more distance than the control animals."


Now mice and people obviously differ but the findings were that epicatechin facilitated the creation of new capillaries and new mitochondria. The study said that the combination of exercise and epicatechin yielded the clearest benefits. This morning I had a small piece of dark chocolate before my elliptical workout and I did well, although there are multiple reasons to explain that. The fact is, epicatechin is a flavonol, and, as the Times puts it, "a class of molecules that are thought to have widespread effects on the body." 

I don't believe in supplements but I do think it makes sense that better nutrition will lead to better performance. If that nutrition comes in the form of dark chocolate, who am I to complain?

Seven seconds separates two runs

Today's run (street): 2.5 miles

This morning's run was almost exactly like yesterdays. In fact, the only difference was that today's run took me seven seconds longer than on Tuesday. Same route, same weather conditions, same start time. I think my seven second difference happened in the first few minutes when I got off to a slightly slower start. My standard practice has been to start at a moderate pace and gradually increase my speed so that I attain negative splits on every mile. I try to throw in some anaerobic sprinting at the end of my last mile which, at the end, tells me a lot about my state of conditioning.

Although Sunday's 6+ mile run would have been a typical weekend distance for me a few months ago, it was a noticeable jump in length compared to my recent runs. I was glad not to have suffered any ill affects from going 30% longer than usual. No second day hamstring or calf aches like I'd get following a 10K race or a 10 mile recreational run. I'm thinking about upping my distance even further this weekend and targeting 8 miles of LSD. I think if I reestablish my long run base to the level I maintained in winter I'll do okay at the Dirty Sock 10K later this month.

Listen to your body, not your mind

Today's run (street) 2.5 miles

I suspect that I'm behind on my sleep since I've been depending on my alarm to get me up every morning. It's funny how the same thought plays in my head every morning as I pour my coffee: "You're obviously tired so why not rest today?" Somehow I manage to ignore that suggestion and head back upstairs to prepare for my run. I'm learning that the voice in my head has no credibility.

I always turn on bright lights when I'm getting ready for my morning workout. I've read that light signals the brain to stop producing melatonin and that seems to work as I'm generally alert by the time I've dressed. A couple of bites of an energy bar tells my body that I'm fueled and I top it off with a few ounces of coffee.
 
My Garmin found its satellites quickly this morning which saved me some valuable minutes. I took off expecting my legs to feel less than responsive after doing a long-ish run on Sunday. That wasn't the case and by mile one I was cruising. I didn't break any speed records but I did maintain my target pace without much trouble. It's going to be very humid today but at 4:00 AM the air felt a little chilly. That surely contributed to my positive performance. I completed my run feeling as though I could have run for hours. Unfortunately, I had a train to catch.

I've found my minimalism threshold

Dare I say "a little too minimal"?

It wouldn't meet the definition of a "Two-a-day" but I did get out late in the afternoon on Sunday for a bike ride. My wife and daughter had gone over to the middle school to play tennis and I thought I'd surprise them with a visit. After I saw them I did a ride around the neighborhood and followed a route that I commonly run. Once again I was amazed how quickly I covered the roads on my bike compared to when I run them. It's also a lot easier to ride these roads, especially the hills, but there's something about the simplicity of running that I far prefer. Must be this minimalist mindset I've adopted.

Regarding minimalism, I made my second attempt to run in the Invisible Shoes huaraches yesterday and it didn't go well. I tried the sandals with socks (much to wife's horror) but kept in the backyard to prevent her any further embarrassment. I'd hoped the socks would protect my toes from the lace but it actually exacerbated the discomfort. I shed the socks and tried another run but it was so uncomfortable I had to stop.

I really wanted to reach the point of minimalism where all that existed between my bare foot and the road was a thin layer of rubber. The Hattori's get me very close to that and it feels correct and natural. The huaraches may be a good solution for others, but I know I'd need to invest a lot of time acclimating to the feel of these "shoes." The Hattori's work for me already. I think I'll stick with them.