The tail and the dog

As I edge closer to my April race date I find myself tuning my runs for greater speed and distance. Knowing that these upcoming races are looming creates an urgency to my training. Four miles on April 19. No big deal for most runners but it's still a challenging distance for me. I have exceeded the four mile mark a few times and I could probably even run five now but I wouldn't be too happy by the finish.

I recently ran into a friend who I haven't seen in a while. Like everyone who knows me but hasn't seen me for six months he looked concerned and asked warily if I'd lost weight. I told him yes, that I'd been running. He told me that he runs and has been running for years. I asked him about distances and he said he runs six miles during the week and over ten miles on weekends. We compared paces, etc. and once again I was humbled in the presence of a real runner.

I told him that I was signed up for a couple of races in the spring and I asked him how often he competed. He surprised me by saying he didn't race. In fact he had never raced and didn't see the point of it. To him running, not competing, is the point. When you're competing you spend your time focusing your activity on a single event - not on the enjoyment of the sport. Running is the dog and the race is the tail. Most people chase the tail and miss the fun. He said he'd rather just run. I asked him then why he tracked distance and pace and he laughed and said it was a force of habit.

I'm not sure that I agree with my friend on this. Training for a race can be fun. Making goals and training to exceed them can be an enjoyable experience. I don't expect to win on April 19th but I'm going to try. There are worse things to do on your birthday.

Don't try this at home

Yesterday morning I attended the Amazon press event where they unveiled their newest Kindle reader. Jeff Bezos, founder and CEO of Amazon, demonstrated the device and he talked about how people use the Kindle. He said that people can use it while on the treadmill and I tried unsuccessfully to think of a scenrio where that would not end badly. I don't know about anyone else but when I'm on the treadmill there is very little opportunity to focus on reading. Besides that, I'm guessing that the percussive force from running would likely vibrate a device right off the holder. Every time I run indoors the clock across the room turns, moves or falls off the bedside table.

The writer, Stephen King, followed Bezos on stage and he also talked about reading with the Kindle on the treadmill. Maybe it works for walkers. I'm going to try an experiment this weekend to try to read the NY Times or Fortune magazine on my Kindle while I run. If it works I'll gladly retract my skepticism.

In tomorrow's Sedentary Man

In tomorrow's column the Sedentary Man teaches us two different choices we can make regarding massage. Personally I don't think either choice is particularly appealing. Sedentary Man is teaching us so much I'm considering changing his website to a .edu. Read the current column here.

One good thing leads to another

There are a number of good things that I attribute directly to running. Besides the obvious (better health, strength and stamina) and the things that go with that (weight regulation, improved physique) there are a few other things that I'm enjoying:

• Increased patience. There's something about distance running (even the distances that I run) that help set internal expectations for tedious events. I know that when I'm at the beginning third or quarter of a run I sometimes get annoyed by what I have left to go. This is especially true for treadmill running where the constants are usually time and blank wall space. More and more I am able to reach a zone where I can make use of the tedium by thinking about things with few distractions. This is a huge breakthrough for me and evidence that I've nudged up a bit from beginner to intermediate. Previously I was too distracted by the suffering to do much thinking but, as conditioning improves, I have more time to enjoy my runs. The concepts of bearing up through other tedious things in life (commuting, long meetings, checkout lines) apply here as well. My wife and kids may disagree but I think I am much more patient than I was 6 months ago.
• Broadened interests. First there was running but that led to running technologies and a greater interest in nutrition. I'm also looking forward to trail running (I know, just do it and stop writing about how I plan to do it!). I'm also thinking a lot more about integrating karate into my workouts and I'll probably go back to roller blading once it warms up and the streets are clear of snow and dirt. There are many more things than that but, possibly most important of all, it gives me something to write about.
• Energy. Let's just say I'm much more willing to do activities on the weekends than I used to...

Running and activity also enhances engagement with people in a way that I have not experienced in a long time. I work with many smart, dynamic people and I've discovered many of them run, cycle or do multiple sports. This website allows me to engage with people across the country and the world through an area of common interest. My wife has always been an active person and my activity now compliments hers. She even did some running this weekend although it's not her sport. Since the kids are getting into running it would be great if all four of us could run together. Running and general activity have enhanced every aspect of my life. What took me so long to come back to it?

Beating expectations

It was much warmer today than yesterday so I had no issues with the cold. The wind from the west was strong and the combination of wind plus hills plus 42 degree heat made for a rigorous run. Yesterday I Gmapped my run only to discover that my Sportband was off by 2% and I had actually run almost 4.5 miles, achieving a 9:13 average pace. I Gmapped today's run and saw that it was off by almost 3% of the actual distance. I'm pleased that I exceeded my weekend goal of 8 miles in two runs. I may go to the track later with my daughter who wants to run again. I have not been to the track since discovering it covered by ice and snow but the warmer weather should have cleared that by now.

After discovering that the Sportband was not only refusing to upload any runs to the Nike+ site and was increasingly off calibration I decided to buy a Garmin 50 with HRM and foot pod. The Garmin 50 does not use GPS, the foot pod works in a similar way that the Nike+ system works using RFID. I've had readers tell me that the Garmin 50 works pretty well and I've read similar observations on websites. The reason I didn't get a GPS enabled watch is that the Garmin 305 is just too bulky and the 405 (which is a great running watch) costs $400 including the HRM and foot pod.

So until I get the 50 I'll use the Sportband to record elapsed time and distance and adjust for the Sportband’s inaccuracy. I hope to have the Garmin by next weekend. The only issue with the Garmin is that the software does not work on a Mac so I'll need to use my wife's laptop that runs Vista (ugh) or our upstairs XP machine. No matter, I'm excited about this decision and I will report on my experience soon enough.

Half of 200%

I had high hopes for Spring-like running this morning but the warmer temperatures won't reach us until later. I watched the thermometer widget on my iMac while I waited for the sun to rise. It was 17 degrees at 5:00 AM and, annoyingly, 16 degrees at 6:00. I left at 7:00 dressed for cold but, as always, I forgot to properly protect my face. No matter, I figured my body temperature would fix that soon. It all worked out and I felt great throughout the entire run. I only finished when I did because we're on a tight schedule today.

I had about ten minutes to go near the end of the run and reached a point where I would finish at almost exactly 4 miles by heading straight home or I could take a detour and add another half mile. Despite really feeling the effort at this point I took the harder path and ultimately finished 4.4 miles at a 9:25 pace. My goal for this weekend is 8 miles so I accomplished 50% of that and more than 100% for today. I'm not sure why the run went so well, perhaps it was getting some good rest overnight. I really hope I can repeat this tomorrow.

When doing less is doing more

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My son has had a tough week. Last Saturday he injured his big toe and he has been slowly recovering since then. He's also been feeling under the weather and is staying home from school today. Many kids stay home from school when they're sick but my son always plows through. He's in 4th grade but, up until today, he hasn't missed a single day of school. He won a perfect attendance award at the end of 1st grade and never looked back. I respect him for his dedication but I admire him more for deciding that his well being is more important than an award.

I wasn't feeling great yesterday and left for home a little early in hopes of getting some rest. I went to bed fully prepared to take a real rest day today; no running, elliptical or any other kind of workout. I have not done that since mid September which was the last time I remember feeling ill. I rose at my regular time and felt a bit weak. I got some coffee and planned to go back upstairs and watch the news rather than run.

Of course I didn't do that. Instead I decided that I'd run an easy mile just to get my heart rate up. Once I started I didn't want to stop and ran my regular distance. I even tried a speed technique that was suggested by one of my more experienced runner friends..

It might seem like a noble thing to press on when you're feeling ill but there are situations when pushing can make things worse. I'm feeling okay but not great after that hard workout. Running instead of resting could have backfired and put me out for the entire day. I think I can learn a lesson from my 9 year old son who understands that taking care of yourself is more important than an award or a goal.

Driving to run

Yesterday afternoon I escaped from my mid-town office for a meeting that took place in a semi-rural New Jersey town about 50 minutes from Manhattan. As we got closer to our destination I noticed a few parks where people could run or bike. A colleague who came with me pointed out one place that is supposed to have great running trails. I really wanted to take a detour and explore that more. I then started wondering whether it ever makes sense to get in your car and drive an hour to run recreationally. It just doesn't seem very green.

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Most of my runs start and end in front of my own house. MapMyRun tells users how much gas they save based upon the miles they run. I do occasionally drive two miles to the local high school track because the roads in between are too heavily trafficked for safe running. But that's as far as it goes in terms of my driving to run.

There are many beautiful parks within 20 minutes of my house and we also have beaches with boardwalks that would provide a great view and a forgiving running surface. Maybe an hour is out of scope but 15 minutes is not. I really need to get some trail shoes and start exploring, beginning with the most local options. After all it's supposed to hit 70 degrees by Sunday.

Is it too early to think about Thanksgiving?

As I'd expected, yesterday's snowstorm delayed my train commute home. There was a lot of snow on my car when I got to the station and I had to climb in through the passenger side because the driver's side door was frozen shut. You might think that all this would get me down but I was too excited by an email from my wife telling me that our town is planning to hold its first annual Turkey Trot on Thanksgiving day.

I haven't been able to confirm details but I did see it listed on the town's Chamber of Commerce website. The site didn't list the distance or whether they will offer multiple races but I'm hoping there will be a 10K because that distance would align with my 2009 running goals. If it's anything more than 6.2 miles I don't know if I could be ready in time. Right now I'm focusing on getting through my upcoming 4 mile race. I know I can handle that distance but anything over that is fairly intimidating at this point.

Unless it's a half marathon or more (highly doubtful since my town isn't that big!) I'm going to enter the Turkey Trot. After all, what fun would running be without a big challenge once in a while?

Running to distractions

Were you to ask any group of runners the main reason why they run I'll bet most would say they do it because they just love running. Fair enough, there is much to be said for the experience. Among other things, there is the changing landscape, fresh air and the feeling that you are doing something challenging that also benefits your health. So what's not to love?

As I padded downstairs at 4:01 AM this morning to get my pre-run coffee it occurred to me that there are things about running that are not so easy to love. Like waking up every day at 4:00 and running by 4:10. Like enduring freezing cold winds, muscle pulls or hot humid conditions in the name of reaching your distance goals. I think most runners are okay with the idea of suffering. Somehow it plays into the love thing but I'm not a psychologist so I can't defend that theory. I'm discovering that my main source of suffering, fatigue, has begun to give way to a more insidious issue: tedium.

Running on the treadmill this morning yielded two emotional responses. The first was "Wow, this feels great, I wish I could run for another half hour." The second response came near the end of my allotted run time "OMG, I can't run in place while I stare at the furniture in the room for another minute." It's not just the treadmill either. This weekend, as I ran through my neighborhood without any fatigue and conditioning issues to distract me, I began to wish for something new to look at besides cars and houses.

This may be a reason why I'm thinking so much lately about trail running. It would be great to look at a changing landscape that actually is a landscape. I wonder if anyone sells systems that simulate outdoor running by projecting trails on the wall that move at the pace that you run. That may be overkill. I also keep thinking about spring when I can do my early weekday runs outdoors, providing there's enough light to see and be seen. That would be better than staring at a cabinet.

In tomorrow's Sedentary Man

In tomorrow's column Sedentary Man shares the experience of his recent visit to a Big and Tall shop. Among other things, he discovers you can buy cologne for the exceptionally sized. In the meantime, check out this weeks column.

Running resolutions at the 8% mark

Today is Groundhog Day which means little except that January has come and gone. Given that it's February 2nd, we are already 8.7% through the year. I thought I would take a look at my progress against my 2009 running goals to see how I've done.

1. Participate in at least four local races.
Not achieved but that's okay. I'm training for two upcoming races in early spring and (barring injury) I'm expecting to beat this goal by year's end.

2. Run a complete 10K course (individually or in a race). This is achievable but probably not until the second half of the year. I'm averaging about 3.25 miles for my longer runs and my best distance so far this year has been 4.4 miles. I haven't been pushing too hard to regularly reach 4 miles but that needs to happen soon. Running 6.2 miles isn't crazy when I consider that I've already run 70% of that distance. But I just couldn't do it today.

3. Run three miles under 8:40/mile.
I think this one will be tough. I'm told by experienced runners that simply running in a race helps your pace. I guess it's the adrenalin rush or keeping up with the other runners. An 8:40 5K pace would be great but I'd be pleased with 8:59.

4. Incorporate one rest day into my weekly training schedule.
I have not taken any rest days but I am incorporating two non-running days into the week. On Mondays and Thursdays I do about 25 minutes on the elliptical machine in the morning. Not exactly rest but I don't consider elliptical work equal to running in terms of effort.

I'm also doing core a few days a week and will be integrating more upper body work into my routines. I'm also thinking about adding some of the forms from my old Uechi-ryu training. I haven't done much with that since I achieved shodan rank.

Those are the breaks

The freezing cold temperatures had given way to a much more bearable 32 degrees this morning and I had hoped to resume running with my 9 year old son today. The snow and bone chilling cold had forced him to take a hiatus for the last three weekends and he had mentioned that he really wanted to run. Unfortunately the poor guy had an accident while cleaning up the dishes yesterday when a plate fell on his big toe. This required a trip to the emergency pediatrician's office last night and no activity of any kind prescribed for the next five days. So much for us running together this weekend.

I headed out alone this morning and didn't check the temperature before I left. I quickly regretted all my layers when I realized that it was almost twice as warm as Saturday's 18 degrees. Instead of hating the wind I began wishing for more of it. Today's run was less taxing than Saturday's and I ran about 4 miles. I still felt a bit sluggish and my pace reflected it; 12/sec per mile slower than yesterday.

When I tried to sync my Sportband with the Nike+ site I got the same "No runs to upload" message that I got the day before. Fortunately the device still records events accurately so I can manually capture the data and input it into MapMyRun. There is a way to manually create an XML message with the run data that can be uploaded to the Nike+ site. I'm debating whether I want to take the trouble do something that won't reflect the real time performance of my workout. After all, that's whole the point of the Nike+ system.

I should be frustrated and angry that the Sportband has failed me in so many ways but I'm taking a glass-half-full perspective. Now I'll get to buy and play with a new technology that will give me even more features than my Sportband. Despite the fact that I've had the Sportband (make that three Sportbands) over the last five months and have recorded hundreds of runs, I will get my entire investment back and this will help fund my new purchase. I only wish I could make my son's toe problem go away so easily.

Updated - What's up with Google search?

UPDATE SUNDAY 7:00 AM:

From NY Times: "Google’s Internet search service malfunctioned for nearly 55 minutes Saturday morning, upending users around the world with search results that carried false safety warnings and Web links that did not work." http://www.nytimes.com/2009/02/01/technology/01google.html

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All morning I've noticed that every search result from Google (but interestingly not the paid results) come up with a notice "This site may harm your computer." Clicking on a link brings up this page:

I hope it's something that Google fixes quickly. I had the same results using Firefox and Safari.

A new Nike+ Sportband problem

I had a particularly good bunch of runs this week and looked forward to downloading my Sportband after this morning's workout. Today is the last day of January and I was curious to see how I did in total mileage compared to December.

I started with 15 minutes of core exercise as a warm up and then ran 3.1 miles outside. It was 18 degrees and windy and I struggled through the whole run. Running is mostly fun but today it was work. There was no debate when I reached the crossroad where I could run another mile or just head for home. I had hoped the core work would have prepared me better but my legs felt heavy throughout the run. My running felt mechanical the whole way through and I was prepared for an abysmal pace. I was surprised to see that I ran 3.1 miles in about 29 minutes.

My frustration came when I attempted to upload the past week's runs to the Nike+ site only to see the dialog box read "No new runs to upload." I tried multiple times but the application just wouldn't recognize my runs. I ended up manually inputting the runs into MapMyRun where I aggregate all my workouts including training done on the elliptical machine. I looked on the Nike+ forums to see if there was a solution posted. There were no solutions but I saw that I wasn't the only one who was experiencing this issue.

I finished January having run almost exactly the same total distance as in December averaging about 15 miles a week. Since I was on vacation for two weeks in December and had more time to run I'm considering January's distance a net gain. With the Sportband failing to upload my runs I'm thinking about bringing it back for a refund and getting a Garmin 50 with foot pod and HRM. I just can't rationalize spending over $400 for a Forerunner 405, Polar or Suunto GPS watch with the additional foot pod and HRM.

I'm balking on sunshine

It occurred to me this morning as I stood freezing on the train platform that I have yet to run in the blisteringly hot summer heat. I (re)started running last year in late August and did most of my runs before 6:30 AM, before temperatures climbed well above the 70's. By now I've experienced running in temperate, cold and really cold weather and I'm trying to figure out how to handle the coming days of high humidity and heat. With the cold you can always dress warmer with more layers and thicker vests and jackets. Although you do need to fight dehydration when running in the cold I'm guessing the requirement for proper hydration in the hot weather is much different.

I'm running in two races between April 19 and May 2nd and according to some data I've seen (based upon the above chart) the apparent temperatures could be in the 90's. I've read that it's important to run in similar weather conditions two weeks prior to a race to acclimate yourself to the heat or cold. I'm thinking that I can use indoor running as a way of controlling my environment as I move closer to those dates. In terms of gear, I'll use any excuse to buy more technical shirts.

Fitness Showrooms: Deal or bad deal?

The latest episode in the ongoing saga of our BH Fitness elliptical machine played out yesterday when the Fitness Showrooms tech replaced the X1 display and logic board for the third time since November.

Unfortunately this didn't solve the problem with the inaccurate heart rate monitor (HRM) nor did it fix the problem with the angle of the display. So the net result of all of this is that we're back to the starting point with a unit that doesn't provide a key capability. We are actually worse off than when we started because the original display was properly centered but the last two displays have sat off center.

What's frustrating is that the Fitness Showrooms tech told my wife that the HRMs don't work on these machines and that includes the one in their showroom. While Fitness Showrooms was happy to use the HRM as a selling feature they've refused to rebate the cost to buy an accurate, wearable HRM. Although I like the design and feel of the X1 I am tempted to send it back and buy another brand that has more features and that works as promised.

If I do decide to buy another elliptical I won't be getting it from Fitness Showrooms. Their position is that we should address our problems with the unit directly with the manufacturer, BH Fitness. Fitness Showrooms represented the HRM as a key feature in order to make the sale. But, to date, they have not stood behind what they sold.

Daily discoveries

Although it has been a number of months since I've returned to running I'm still finding about new things every day. I wrote yesterday about what I recently learned about trail shoes and I came across a couple of other things as well. My first discovery was that my normal pace on the road is about 25 seconds/mile faster than what seemed to be an equal effort on the treadmill. I know my street pace is correct because I can quantify it by dividing duration by distance using a stopwatch and Google Earth's path ruler. Both tools are close to 100% accurate so I consider that to be my pace of record. My Sportband, when calibrated, closely correlates to this distance and pace number.

The big question is whether the Sportband works as accurately with treadmill running as it does on the street. My guess is that it does because the only variable is whether the treadmill motor throws off enough EMI to interfere with the transmission between the Nike+ chip and the Sportband. If that were the case then the Sportband readings would be inconsistent as the level of EMI interference varies due to positioning changes between the Sportband and chip during a run. My conclusion is that the difference in pace has to do with stride length. My stride is probably shorter on the treadmill because I'm conscious of the possibility of over-running the speed of the tread,

My second discovery was that the Core workout, despite its low impact, seems to generate an impressive amount of energy. This makes it a great warm up for a run and a nightmare when you do it shortly before you go to bed. Forget sleeping for a while. I learned this Sunday night as I stared at the clock for two hours waiting to drop off.

Finally, I read yesterday that replenishing glycogen within 15 minutes after exercise significantly helps recovery and benefits your next day's workout. There seems to be no end of new things to discover about a seemingly simple sport.

The trail shoe conspiracy

Of all the running gear that I own my least understood (and probably most important) items are my running shoes. I started my return to running with a pair of New Balance cross trainers and soon discovered that they were clearly the wrong tools for the job. I started researching running shoes and was quickly intimidated by the many options I had in choosing a shoe.

There were shoes for people who were (regrettably dubbed) pronators and supinators. There were also shoes for neutral runners, front foot strikers and for other types of runners who possessed other seemingly important afflictions. I had purchased the Nike+ Sportsband to track my performance so I decided to look for Nike+ shoes that would allow me to properly place the RF chip below the sole instead of atop my foot as I did in my New Balance shoe. My salesperson at the shoe store recommended Nike Turbulence 13's because they had good cushioning. As a new runner she thought I would want a more comfortable fit. It was a good recommendation and I've never had a problem with them.

I hadn't thought about running shoes for months until I started becoming interested in off road running. As much as I like the track it does get tedious running in circles. I'm beginning to outgrow my neighborhood in terms of the distances I can cover without doubling back on any streets so it would be nice to have another option. I looked at trail shoes online and in places like Sports Authority and figured on paying about $50-$60 for a pair. Given the mix of choices I had seen for this type of shoe I decided to pay a visit to a local running store to get the scoop on the best trail shoes for my type of running.

My salesperson was a young guy who was clearly a serious runner. I told him that I run on the road but I wanted to try running trails as well. He asked me what type of trails I planned to run on and I told him I wanted to start with actual running trails as opposed to paths in the woods. He surprised me by saying that I didn't need trail shoes unless I planned on running in fairly rough terrain. He showed me some shoes from various manufacturers and while the shoes were different the thing they had in common was the price. Every shoe he had was over $100 and I asked him why their shoes were so expensive compared to the ones I had seen at Sports Authority. He said they only carried top lines but he also said that trail shoes with Gore-Tex were priced higher than other shoes because of the additional Gore-Tex licensing costs. He said that in many cases the manufacturer’s own water protection and breathability systems were better than Gore-Tex but people wanted - and paid for - the higher priced brand.

I decided not to buy any shoes because I still wasn't sure what I really needed. I know now that I can use my Turbulence 13's on trails but I don't want them to get too dirty or beat up. I'll take a look at the more modestly priced shoes at the sporting goods stores to see what they offer - or don't - in terms of weather protection. So I'll add trail shoes to my list of other running gear, like a GPS watch, that I want but don't necessarily need. I'd rather pay more to get a good shoe but I don't want to buy more shoe than I need.

Tomorrow's Sedentary Man

In tomorrow's new column Sedentary Man talks about the various things that bother him. Yes, I could tell him that none of this relates to the subjects of diet, medicine or exercise but I don't want to make him any angrier. Here's the current column...

12 degrees of difficulty

On Sunday morning I was a little shocked to see the thermometer reading 12 degrees but decided that nothing was going to stop me from running outside. I took off feeling okay but soon regretted the cold as my face and hands (despite gloves) began to hurt. I considered turning back to get my running balaclava but instead decided to just press on. I figured that I'd warm up within five minutes so I put my head down and changed my direction to minimize the amount of wind I was facing.

Normally I'll begin sweating before reaching the 1 1/2 mile mile mark but I was still freezing at that point in the run. Those great Merino wool socks and my running leggings were keeping my lower half toasty but it was pretty cold above the waist despite my three long sleeve jerseys and a light running jacket. As I ran I came up with a wish list of cold running gear (e.g., running mittens) that I'd wished I had brought along.

My body temperature mercifully equalized a few minutes after mile two and I was quite comfortable for the remaining part of the run. The wicking properties of the base layer were keeping me dry and relatively warm. I thought about how I could have dressed differently to avoid the first 20 minutes of discomfort but I also wondered if the things that kept me warm the first half of the run would work against me once I had warmed up. I've read that you're supposed to dress in removable layers on really cold days but I'm puzzled as to what to do with this stuff when you no longer need it.

As the work week starts I'll be back to the treadmill for my morning workouts. I had two great runs this weekend and I'll miss the road until Saturday but I know I won't miss the cold.

Our common interest

One great thing about blogging about running is that there's always something new to say. There's definitely a symbiotic relationship between my daily workouts and my daily posts. One inspires the other. This journal started as way to capture my singular experience as I returned to running but I have discovered that many other people relate as well to the site. I recently checked my traffic and saw that the Emerging Runner has gained readers in 54 countries and it has seen thousands of visits and page views since I started in mid November. The parallel site on the Runner's World Loop is active as well but there is no way (that I know of) to check that traffic volume. It's not the volume that's important as much as the fact that a community can be created through a device like a blog. I have learned a lot from hearing from others in terms of workout programs, expectations, technologies and gear.

I have no goals for the Emerging Runner other than to keep the conversation going. I would like to represent other views as well. If you have a good story to share about running, dealing with injuries, favorite running gear, etc., send me an email or post a comment about it. It would also be great to hear more from the international readers. What's it like to run in London, Ottawa, Stockholm...?

In the meantime, keep running. That's really what this is all about.

Way off track

As I backed out of my garage this morning to head to the track I noticed that the temperature display in my car said 42 degrees. In the seven minutes it took to reach the track the reading had dropped ten degrees and with strong winds I figured the chill brought that down at least ten degrees more. I was prepared for the weather but not for what I saw when I arrived - the entire track was covered in icy snow. I got back in the car and headed straight back home.

It's been a couple of weeks since I'd run outdoors due to snowstorms that seem to happen every weekend. I was determined to get back on the track or street so I hit my neighborhood roads which were sandy and dirty but mostly clear of snow and ice. After a few weeks on treadmill duty it was disconcerting to encounter freezing cold winds but it really felt like running. I thought about some of the runners I've heard from recently in places like Michigan where it's been 5 degrees. If they're out there running I really can't complain. I ran 3.6 miles and felt strong throughout the run and finished better than I have in a long time. Maybe my conditioning has improved.

I was happy that my starting struggles did not follow my return to road running. I thought the wind resistance and hills would slow my speed but I was surprised to see I ran 20 sec./mile faster than I'd been averaging on the treadmill. I'll do another neighborhood run tomorrow to see if I can exceed 4 miles, a distance I'm hoping to achieve at least once a weekend until my April race.

The observer effect and starting struggles

The observer effect in quantum physics refers to changes made merely through the act of observation. In less scientific terms, it's the act of putting attention to a problem that contributes to its solution. Since I wrote the post "Stages of my daily run" where I lamented the difficulties of getting through the first mile, I've had virtually none of the problems related to the starting minutes of my run.

I can't really assign a good reason for this except that I acknowledged the problem. I haven't changed my level of fitness much over the last few weeks. My improvement may be related to the integration of core workouts but that routine is too new and is done too infrequently to have made much of a difference at this point. Adventure Girl mentioned that her starting struggles went away when she reached 6-8 mile training distances. That may actually be a key reason for my improvement. I'm nowhere close to 6-8 miles in my regular training runs but my distances are 30% longer on average compared to a month ago. I've heard from another blogger that her starting struggles relate to her pace, presumably starting too fast to sustain that rate of speed. There's something to that as well, as I focus more on distance I'm backing off on speed and that definitely contributes to starting comfort.

While it's great to feel better about the start I still struggle with the finish. Last weekend was good for total miles but still a disappointment in terms of reaching individual distance goals. I need to start regularly exceeding 4 miles on my weekend runs so that I am properly conditioned for the April race. It looks like the weather will be dry and warm (30's) enough for track running this weekend. I cannot wait because as much as I love the treadmill there's no substitute for the road.