Give me the old soft shoe

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My Nikes served me well for Saturday's race and it was almost with regret that I set out on Sunday to find their replacements. On the advice of experienced runners I decided to visit a local running store in Huntington where I could get some informed opinions on the right shoes to buy. The woman who helped me certainly had the right attitude and she looked at the way I walked and confirmed that I have a neutral stride. I told her I wanted a neutral cushioned shoe with a good response for a front foot runner.

I was given a number of shoes to try from Saucony, Asics, Brooks and New Balance. They all felt okay although I found one pair a bit unbalanced. After some trying and re-trying it came down to the Asics 2140's versus the Brooks Adrenaline GTS 9's. After some debate I chose the Brooks and took them home.

When I got home I looked up the shoes online and confirmed that the Brooks are more of a stability shoe for pronators (AG had warned of this) and the Asics 2140 had similar characteristics. I was deeply disappointed that I was steered toward this type of shoe despite my request for neutral cushioning. I spent the rest of the day deciding whether the Brooks, which felt okay, would be worth keeping. I ran with them on the treadmill and they felt fine but their responsiveness was not what I was hoping for. A big issue is the way they fit at the tongue, too tight against the front of my ankles. I felt like I couldn't have the laces any looser without feeling some slippage. I also think I've diagnosed the problem with my Garmin, a low battery in the foot pod. I'm hoping to find a replacement for that today.

I tried the Adrenaline GTS 9's again this morning and decided that I should be 100% happy with a pair of running shoes that cost twice what I paid for my trail shoes. Super Runners has a number of stores in NYC and their policy is to take back or exchange shoes if you're not happy. I'm going to take back the Brooks and try on true neutral shoes until I find a pair that feels as good as the Nikes did when I first brought them home.

Emerging Runner named #3 all time Runners World Blog

I'm proud to report that Emerging Runner has been reported as the #3 blog in the 100 most popular bloggers of all time on RunnersWorld.com! You can see the full list here.

5 kilometers of fun

5K UPDATE - Official Results are in: 26:34 (8:33 Pace). Finished in top 20% and placed 2nd in my age division.
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I've completed my second race in as many weeks and I'm very happy to report that it was another great experience. They haven't posted the official results but (by my calculations) I finished with an 8:31 pace. There was some drizzle about 30 minutes before the start but by the time we took off it was dry and clear. I wore a very light, waterproof but breathable running jacket that my wife encouraged me to buy at the Super Runners Shop booth at the Health and Fitness Exposition. The Expo was located adjacent to the race check-in area. I decided to wear this jacket even though it wasn't raining at the start and I regretted that near the end of the race when I started to get hot. It didn't make any difference in terms of my performance and I was relatively strong by the end of the race, much more so than the 4 mile race on the 19th. The differences between those races explains that as the 4 miler had some formidable hills and was a mile longer. Rounding out my gear, I wore a dry wicking running hat, my Pearl Izumi running shorts and a couple of items that AG gave me, some Merino wool socks that provided the extra cushioning I needed for my aging Nikes and a Nike Fit jersey that did a great job of keeping me dry.

Joining me this morning was my friend RDV who was running in his first race. My wife and kids served as the cheering section for both of us and there was a lot of excitement as we waited for the race to begin. There were a couple of short speeches and then we were sent off at the sound of an air horn. I started faster than I'd thought I'd go but I felt good and I was still cool so I figured that I could dial it back if I felt like I had been too aggressive. I passed a lot of people over the first half mile and most of them stayed passed throughout the race. Unlike the 4 mile race I also passed a few runners near the end. I was surprised when I saw the mile 1 clock reading 8:25 and I worried about sustaining that pace. My Garmin failed me again and for the second time it recorded time but did not display distance. I tried to start and stop it which had worked once before but it was a lost cause today. There was no clock at the two and three mile marks so I didn't know my splits but I had a feeling that I was doing well.

As I came around the final bend and saw our starting point I began to really enjoy myself knowing that I was about two or three minutes to the finish line. The race ended with a run through the stadium at the Mitchel Athletic Complex and I was pleased that I still had enough energy to push my speed for the last 100 meters. Looking up at the clock I was surprised to see that I came in well under 27 minutes which was my goal for the race. My friend RDV finished a couple of minutes behind me and he also exceed his pace goal.

So that was the day and I am happy to have completed one of my 2009 race goals (running at least 3 miles under 8:40/mile) and I'm halfway through my goal of completing four races this year. I want to start working on distance now so that I can run a 10K and be more comfortable on longer runs. But that will have to start next week, I'm going to relax the rest of today and maybe even tomorrow. I want to thank my family, my friends and my my blog mates who have been so supportive. Not a bad way to spend a Saturday morning. I'll post the official results when I get 'em.

The clothes make the runner

If you know me or follow this blog then you are aware that I'm running in a 5K race tomorrow morning. I'm excited because racing is fun and every experience is different. This morning's temperature, despite the weatherman's claim of 56 degrees, is chilly. The intermittent rain is making the skies gray, dark and gloomy. I'm wondering if it's a sneak preview of tomorrow's weather.

As I stood on the platform this morning, waiting for the train, I imagined that I was standing at tomorrow's starting line. What would be the right clothing for those conditions? Would it be better to run without a rain jacket to stay cool? Would wearing a hat help keep the rain off my glasses? Are gloves a good idea? It's always hard to know. I've made some bad choices over the past months wearing too many layers and overheating or not protecting my face during runs in 12 degree temperatures. One thing I've learned is to error on the side of being too cold at the start because you're likely to get warmer as you run. But what's the threshold? I once got everything right except that I'd forgotten gloves and had miserably cold hands for miles. I'm definitely bringing gloves tomorrow.

As planned, I skipped my running this morning to give myself a day to rest up for the race. My leg feels good and hopefully that will continue. Later today I'll go the LI Marathon Health & Fitness Expo to check in and get my timing chip. That makes it real. Once the race is through I'll be half way through my goal of competing in at least four races in 2009. I'll also know if I chose the right gear for the race.

One other note: I was amused by a picture that my brother sent of my nephew reading my blog. Apparently he's a fan. I'd like to think that he likes the writing but I suspect it's more about the funny pictures.

Rain, rain come and stay

If I could choose the weather for Saturday's race it would be just like today's: cold and dry. Unfortunately the extended forecast is indicating wet conditions for Saturday with rain storms likely. The good news is that the day's predicted low (usually the morning temperature) is below 50. So at least it should be cool.

People have told me that they hate running in the rain. I actually think it's fun (within limits) and preferable to oppressive heat and humidity. The last time I ran in rainy conditions I made the mistake of wearing a light waterproof jacket that did a good job of keeping the rain off me but also trapped heat and moisture which made me very uncomfortable. No matter what, I will not be wearing rain gear during Saturday's run.

This morning I concluded my training for the 5K with 21 minutes on the elliptical using moderate resistance. My intention was to keep a relatively fast pace without straining. While I did build up a sweat by the end, I considered today to be a light workout. My leg pain is still present but dissipating and I wanted to minimize impact but also work on flexibility.

I think I accomplished my mission and by taking a rest day tomorrow I should be set for Saturday's 8:00 AM start. So what if it rains that day? It may give me a competitive advantage against my hydrophobic rivals.

Turbulence about running shoes

I've been paying attention to running shoes lately because I know I need to replace my current pair. Despite my attempt to preserve my Nikes by substituting the insoles I've learned (thanks to some helpful advice via the Runner's World Loop) how to assess a shoe's true condition. I've moved past the denial stage and have gone back to my original insoles. Although the Turbulence 13's felt great with the replacement insoles (after I cut them to fit) the difference in heel height made me worry about the possible effect on my knees since I'm a mid/front foot striker. I'm hoping that I can get one more great run out of these shoes at Saturday's race.

With the original insoles intact I did what should be my last run before the 5K. I started at a moderate speed because I still have some upper leg tightness and wanted to warm up before stepping up my pace. I increased the treadmill speed every minute until I reached my target. Overall I covered 2 miles at 8:41, a pace I attained by running the last few minutes at about an 8:00/mile.

I've decided to go somewhat high end for my next pair of running shoes. Adventure Girl and others have advised me to look for shoes at running stores because those places carry better performing shoes than retailers like Foot Locker. My wife found some very good shoes at a Foot Locker as did I with my original Nike purchase. AG also told me that sometimes higher priced shoes cost more because of non-functional design elements. I don't care what my shoes look like but if I can get 5 seconds per mile faster on them I'm happy to pay.

This weeks's Sedentary Man

This week Sedentary Man writes about inefficiencies related to the way dogs drink water and the way humans hit golf balls. SM only has a solution for the latter. Read it here...

Not exactly heart insole

I was really hoping to publish today's post with the headline "Heart insole, I fell in love with you" after running with a replacement pair of insoles for my Nikes. I've been concerned that my shoes have accumulated too much mileage and that has contributed to the leg pain I've experienced over the last six weeks. The shoes still look pretty good so I don't know how to ascertain their true condition. Since the insoles, which take direct impact with every step, are easily replaced, I did just that.

The insoles I bought are Spenco Poli-Sorbs that retail for about $20. They come in size groupings so you can cut the extra material for a custom fit. I didn't do that and I suspect that's part of the reason I was disappointed.

Though I wear a 10 1/2 shoe and these insoles fit up to size 11's I was able to fit them into the shoes fine. The shape of the replacements are different than the originals but they're close. When I put them on they felt good, the extra padding at the heel was welcomed. There was slightly more material at the top but it didn't seem like it would get in the way when I ran.

I had a hard run covering 2 miles at about 8:52 per mile this morning. It was extremely hot and I suffered a bit until getting an energy boost at around 1.5 miles. The shoes felt okay as I ran but my upper leg pain was noticeable. Unlike when I ran with the other insoles, the pain persisted even after I'd warmed up. After I'd finished I noticed that the extra material had put enough pressure on the top of my foot to cause some slight abrasion and blistering. I can take care of that by trimming the insole but the real problem was that my leg hurt a lot after my run. I ended up wrapping a compression brace around my upper leg and that helped quell the soreness.

Now I'm wondering whether I'm better off cutting the insoles for a perfect fit and trying another run or just reverting back to the old insoles and hoping for the best. The race on Saturday is only 5K so it's not like I need to prepare for an arduous distance. The other choice is to run in my NB trail shoes. That's starting to sound like an interesting idea.

Running shoe anxiety

I have 5 days until my next race and I'm beginning to worry about my shoes. I mentioned yesterday that I've had some issues with my feet that seem to relate to my Nikes. This morning I switched to my New Balance trail shoes for the elliptical and they were much more comfortable. I really don't want to race with trail shoes on pavement but I also don't want to continue pushing my luck with the Turbulence 13's.

I have a busy schedule at work this week so it will not be that easy to get to a store at lunch to look at new running shoes. I want to avoid buying a pair in haste without considering other options just because of Saturday's race deadline. I have been reading reviews and talking to friends and I'm thinking this is the time to invest in a higher end pair. AG told me about a few stores in the city that have treadmills so staff can watch you as you run and help recommend the best shoe choices for your running style. If I'm looking to pay a lot for a pair of running shoes I don't want to buy the wrong thing and be disappointed.

I've looked at the removable soles in my Nikes and, while they look okay, I have no idea how much cushioning and flexibility they've lost in the eight months that I've had them. I'm thinking about trying a pair of cushioned replacement soles to get me through the race on Saturday. If they do the job, great. If not I'll be paying a visit to a running store on Sunday.

Not so Long Slow Distance

I must have slept through spring because summer is here on Long Island. Actually the temperatures are very summer-like but happily the air is still spring dry. I'm a cold weather person and a morning runner but yesterday was busy and I wasn't able to get out until 5:00 PM when the thermometer read 84 degrees. I ran late afternoon on Friday so this was similar in terms of timing. However, our Central Park run was much cooler.

I made the mistake of not properly wrapping my small toes prior to the Friday run. This is a technique I started over a decade ago when I lived in the city. Those days it wouldn't be unusual for us to walk from Battery Park to the Upper West Side, across town and then home to Murray Hill, all in one day. I used to get tremendous blisters from this and discovered that wrapping a small piece of plastic wrap around my first and second toe would ward off most of the damage. I'm beginning to suffer from this problem with my Nike Turbulence 13's and it's making me think that they're due for replacement after over 400 miles of excellent service. By yesterday morning my feet were hurting pretty good and although I wrapped them for Saturday's and today's runs they are a little raw. Tomorrow I'm planning to elliptical which has far less impact on my feet and I'm hoping they bounce back quickly.

My running over the past three days has been a mixed bag. I thought Friday was a very good run although the numbers don't reflect that. Yesterday's afternoon run was about the same distance (3.2 miles) with a pace just under 9 minutes. This morning, with only 15 hours separating me from yesterday's workout, I took the LSD approach (you can argue whether 3 miles should be considered "long") and my pace reflected it, closer to 9:20. But let me tell you it was hot and, in terms of conditioning, a real workout.

Overall, I covered close to 10 miles between 5:00 PM Friday and 9:00 AM Sunday. The weather reports are encouraging, predicting closer to 60's than 80's for next weekend. I'm pleased that I was able to manage some taxing runs late in the day with some heat and I'm happy that I'm only covering 5K and not 4 miles at Saturday's race. I'm excited about this race because I know more about what to expect. After all, you only experience your second race once!

Product review - MixMyGranola

After putting it to the test, the Emerging Runner Advisory Board has reviewed MixMyGranola, a website that allows customers to custom blend their granola mixes. MixMyGranola can be described as Web 2.0 for food. Consumer generated content on the web that you can eat. Interesting yes, but is it a good experience? I took it to the Emerging Running Advisory Board to see what they thought about this product. The raters were me, Sedentary Man and Adventure Girl and our rating criteria were based on quality, taste, freshness and value. You can read the full review here on the Emerging Runner Laboratories product review page.

I'm looking to do a couple of training runs this weekend. Last night AG and I had a great run in Central Park after work covering about 3.25 miles. The weather was perfect and there were a lot of people in the park. We hit traffic at spots, between the pedicabs and roving bands of clueless walkers who obstructed the running paths, we had to slow down and even stop for a second at a few points in our run. But we kept a good overall pace and we both felt it it was a great workout. I'm a week away from my next race so I hope to make some progress on speed today and tomorrow.

Hot weather, cool advice

This weekend is supposed to be very warm and temperatures are expected to reach the 80's. I'm hoping that nature will come to its senses for the following weekend so I won't need to deal with those conditions for my race. Of course, with an 8:00 AM start, there's a chance it will still be comfortable for running.

One of my friends, CK, is an accomplished runner who has given me great advice and encouragement since I started running again last September. After I'd debriefed him on my 4 mile race he gave me the following advice for training for the 5K:

1. Stay on the road as much as possible (if not all the time) when training for this next race.


2. Start your runs faster than normal, but slow down after two or three minutes to a comfortable pace.


3. Push hard the last ½ mile (or 4.5 minutes) during training to acclimate yourself to race conditions.


4. Consciously push/kick off hard during the last part of the run (last minute or so).


5. Try to incorporate some hills.


6. Stretch before and after (especially if you are doing hills).

Some of this differs from other guidance I've received. For example, in item #2, he advocates a fast start leading to a comfortable pace. I've usually assumed the opposite; start slow and build speed as you go. A couple of months ago I started a run at a much faster than normal pace. After about a quarter of a mile I felt spent and feared that I would not be able to make my planned distance. I did recover and it turned out to be one of the longest runs I've done to date. I'll try that technique this weekend and see how I do.

Also related to training, my dad sent me a link to an interesting article that ran in the NY Times this week about using a trainer as a way to improve speed. The article states that "..training, if done right, is the ultimate performance enhancer..."

This afternoon I'm participating in an end of the work week run in Central Park. It will be warm by then so I'm hoping for the best.