Sunday's biggest challenge

Today's run (treadmill): 25 minutes

I planned to conclude my half marathon training with a run around the neighborhood this morning, but the weather didn't cooperate. No problem really, I just wanted the pavement experience when I worked on my stride. Instead, I went for a fast run on the treadmill, pacing about 15 seconds per mile slower than 5K race pace for 20 minutes, and then stepping up to full race pace for the last five.

I didn't love starting as fast as I did this morning. My methodology for early morning treadmill runs has been to run slowly for the first five minutes, and then step up my speed every few minutes until the end. Today I just went for it, and after three minutes I wondered if I could sustain that pace for 22 more. I told myself that I run faster in races over longer distances and I'd get used to the speed. That's exactly what happened.

My experience last Saturday, when I began to feel negative about the run, was eventually corrected by the acknowledgement that most running difficulties (not counting injuries) are more mental than physical. I need to keep that in mind on Sunday when the going gets rough. And it will. I ran this course last year and I'm aware of certain mistakes I made. I hope to correct them this time. Nothing left to do now but rest and stretch. Three days and counting...

Alarm clock rest day

Snoozing through my workout

I'm sure it wasn't a subconscious decision, but I forgot to set my alarm this morning and missed my opportunity to run. I wasn't too disappointed to see that I'd slept 30 minutes late, because I know I don't get enough sleep during the week.

I have meticulously planned this week's workouts so that I'll be close to peaking before Sunday's race. However, I don't think that missing today's run will make too much of a difference. I was planning to do core exercises or some light upper body work tomorrow, but I may swap that for a final pre-race run. The major training has been completed. I'll know on Sunday how well I prepared.

Fast Draw water bottle is leaving me dry

Stingy valve

Today's run (treadmill): 25 minutes

I tend to over-plan for races, sweating the details a week or so ahead of time. I do this in order to minimize race day surprises. Detailed planning generally works out for the best when I do this, and the bigger the race, the more I plan. One area of focus this week is hydration. Should I carry water? Gatorade? Nuun electrolyte mix? Should I use water stations instead? After experimentation, I've decided to go with water + gels. That seems right.

Still, the method of water conveyance remains undecided. After my Amphipod handbottle began to leak, I replaced it with an Ultimate Direction Fast Draw unit. It has an insulated wrap, gel pocket and rubber bite valve. When I put it in my hand, it seemed enormous, but that also meant I would be able to carry five more ounces of water than I could with my Amphipod.

I thought I'd try a test run with the UD bottle, in experior, as I wound down my training this week. When filled, the bottle seemed even more massive, but I kept an open mind. I ran on the treadmill this morning because of the rain, and carrying this water bottle made things slightly more complicated. The weight of the bottle concerned me, and I began to wonder if I'd want to carry it for two-plus hours on Sunday.

About a minute into my run I took a sip of water. Actually, I tried to take a sip, but I couldn't draw much water from the opening. I became concerned thinking, "How hard should it be to get water from a device that's specifically made to deliver water?" The answer was very, very hard. I put the bottle aside for the remainder of the run and decided on the spot to use water stations, rather than carry water, during the race

When my wife came in to use the treadmill, I mentioned my trouble with the UD bottle and she promised to look at it. She tends to do better than me with mechanical challenges. Since then, she has figured out the method to get water from the bottle (not so easy, actually) but I am sticking with my decision. As I recall, there are numerous water stops along the way, so I'm not risking much by running bottle-free.

I'm disappointed with my experience this morning but this is why we test!

Kinvara 3, Spira Stinger faceoff

Kinvara 3's - a worthy successor to the original

Spira Stinger XLT's - light, fast and comfortable

With less than six days until the LI Half Marathon, I'm still undecided about which shoes to use for the race. Six months ago I wouldn't have hesitated to go with my Hattori's, but I haven't run with them much over the last two months. I'm not sure how those flat, non-cushioned shoes would feel after 13.1 hard miles, especially with my recent issues with mid-foot pain.

It has really come down to two shoes to wear - the Saucony Kinvara 3 and the Spira Stinger XLT. The Kinvara 3 is a minimal running shoe that I'd anticipated for a year, only to be initially disappointed when I finally ran in them. My issues, it turned out, were not with the shoes, but with the foot inside. An acute pain along my left mid-foot was actually a slight injury that has since healed.

The other candidate shoe, from Spira, has been a delightful surprise. I agreed to evaluate this model on Runner's Tech Review, thinking they were the type of gimmicky running shoes I often lampoon. It turns out that the Spiras are one of the most comfortable and runnable lightweight shoes I've ever encountered. As far as their promise of slicing 15 seconds per mile off my pace, I'm not so sure I'm seeing that benefit. But the Stingers have carried me well over many 8+ mile runs.

I wore both pairs on my runs this past weekend and I'm definitely leaning toward the Kinvaras. While the Spiras have their energetic "Waveform" technology, the Kinvara 3's feel like my original Kinvaras, the highest compliment I can give to a running shoe. Saturday's 12 miler was grueling, but my feet felt great. The light weight and low platform of the Kinvara 3's have almost convinced me to go that way. Almost.

Ultimate booster may solve my gel problem

Today's run (street): 3.9 miles

4 ounces of energy

My new Ultimate Direction water bottle has arrived, and it came with a small gel flask (with a bite valve) that might fit into the pocket of the carrier. If it does, I may fill this bottle with G2 01 Prime, which would be easier to manage than a gel during the half marathon. Both bottles are in the dishwasher right now. I'll take the Fast Draw out on my next run to see how it feels in my hand.

I followed yesterday's long run with an almost-four miler this morning. I tried to keep my pace easy because I was out there for recovery, but my natural competitiveness prompted me to push a little harder over the first two miles. I finally settled down and ran slower, but I'll admit that it was more due to fatigue than anything else. I was definitely wiped out by the end.

Whenever I struggle on a run as short as this, I begin to question my stamina. Along the way, I realized that I was following a 12 mile workout with very little rest. It made perfect sense to feel tired. I'm officially on my taper and I hope to restore my energy level throughout the week. I'll rest on Monday, run on Tuesday, and refrain from running again until Sunday's race. I plan to do some strength training and core work between Wednesday and Saturday. One week to go. I hope I'm ready.