On my own in the city

For the first time in many weeks I won't be partaking in my Friday afternoon city run. My son and junior emerging runner has joined me in my office for the day and my trusty running partner, Adventure Girl, is preparing for her three week orientation at Yale that starts on Sunday. I'm going to miss our runs and there's much to be said for running with others in terms of performance and distraction from the effort. I've read some recent articles that support the idea that running with groups helps improve pace. Although the bulk of my running is solo I have run enough with others to know that I generally do better with another person helping to set the pace. It takes commitment to run during the workday because we don't have shower facilities and few people are willing to go at lunch and come back to the office soaking with sweat. I had hoped that our division Fun Run would surface some running partners but no one has taken the bait yet.

Tomorrow I'll be running in Belmont Lake State Park as training for the Babylon Dirty Sock 10K that will be help there later in the month. I'll be joined by someone who trains there regularly and knows the course. I'm slightly concerned about the length of the 6.2 mile run because I have averaged closer to 4.5 miles per weekend run over the last few months. According to what I have read, these trails are moderately flat and that, combined with the shade from the trees should help me deal with the effort. I'm looking forward to being back on the trails again. As for city running, even as AG leaves for New Haven I plan to do a run at least once a week. I hope to find someone to join me on the lower loop in Central Park or down the West Side bike trails every once in a while. Adventure Girl will be back for a couple of days every week starting in September and we'll run if she can squeeze it in. It's been a great summer for running and there are still some weeks to go!

Cool running

Unlike the last couple of days, the temperature outside at 4:00 AM this morning was cool and the humidity was minimal. I almost decided to take today as a rest day but I'm planning a long trail run on Saturday and wanted to use Friday for rest instead. I decided to go simple this morning and leave the iPhone behind. My experiences with the GPS apps have been disappointing and while I'll continue to use them I didn't see a need today.

Equipped solely with my Garmin 50, I made my way out to the neighborhood. Over the past few months I've become impatient with my progress while running, feeling like I'd covered some real distance only to see elapsed time of 7:55 on my watch. You'd think it would indicate that I was running a fast pace but you'd be wrong. I think the issue is simply that I'm outgrowing my neighborhood and the familiarity of the route distorts my sense of distance. Or something like that. I returned home wishing I had another 15 minutes to run so I could extend the enjoyment of the experience. I was feeling fine, the air was still cool and there was a nice tang of ocean breeze in the air. Unfortunately I had run out of time and needed to make my way back upstairs to prepare for the work day. This was the first time I'd ever strung together three consecutive 4:00 AM runs during the week and I was pleased to have done that. I can only hope that I do as well on the trails this weekend.

iMapMyRun Mobile is free and worth every penny

The great GPS experiment continues with addition of two running apps on my iPhone: iMapMyRun and RunKeeper Free. Both of these apps are free and have fewer capabilities and features than MotionX GPS that cost $1.99. I plan to download a few more of these apps and later do a comparison on Runner's Tech Review. For now I'll talk about my experience with iMapMyRun yesterday and today.

One difficulty I've encountered with MotionX is GPS signal acquistion. This problem is more pronounced in the city than on suburban Long Island but even there it can take a few minutes to get an accurate read. I was able to get a green indicator very quickly with iMapMyRun but that might be related to threshold. iMapMyRun considered the GPS signal viable at an accuracy of 162 ft. where MotionX prefers to get closer before it glows green. Or in the case of MotionX, blue. I went out this morning and selected "Start recording" on the iMapMyRun interface. It was still white when I was ready to start my run but within ten seconds after I left my driveway it turned green. I liked that it had large numbers that showed distance covered along with average and current pace and I thought, hmm, maybe this will work. The darkness helped me see the display as I ran, unlike during the day when the sun reflects off the plastic armband cover. About a mile into my run I looked at the display and everything said 00:00 despite the fact that I'd hit the start button as I left my house. I fumbled with it as I ran and succeeded in getting it working but I knew I'd only recorded half my run at best.

I ended up running 2.25 miles at a 9:06 pace according to my Garmin and the iPhone recorded just 1.1 mile of that. The route map it created showed a similar margin of error to the MotionX routes, again making it look like I cut lots of corners and ran through homes. A Runner's World Loop blogger told me that the Garmin GPS watches are much more accurate than the iPhone location apps. If that's the case I'm back to considering the Garmin 405 because I suspect Run Keeper will perform in a similar way. I did have a little fun with iMapMyRun last night. I set it up to record a run as I drove home from the train station. I covered a little over 2 miles at a 3:15/mile pace. The amazing thing is that many elite runners would have given me a run for my money despite my 300 HP advantage.

Motion(X) sickness

I promise that I'll eventually stop complaining about the GPS functionality of the iPhone but this morning's experience made me wonder if the whole concept needs a few more years to develop into a viable technology. I got off to a good start today in terms of timing, I was dressed and ready to make it out the door by 4:00 AM. This was important because that extra ten minutes would give me more time to run and I really wanted to work on distance as I train for my August 23rd race. If I'd ignored the iPhone on my way out I would have been much better off since it added to my setup time and - therefore - took away from my run time. That would have been forgiven if the result was even remotely accurate but the GPS app did not come through. More on that later.

Yesterday, instead of doing my usual elliptical workout, I decided to work on my upper body that I've sorely neglected over the last month. I started with 20 minutes of arms-only elliptical and followed with 15 minutes of free weights. I didn't want to overdo it so I stopped there. I worked up quite a sweat in the process, something I'll attribute in equal parts to hard work and oppressive humidity. Today I was anxious to get back out on the road and after having a carb-rich lunch and small but well balanced dinner I woke up feeling ready. As I mentioned above I started a few minutes early and even with the extra work stuffing the iPhone into the armband I was outside stretching by 4:09 AM. I turned on the MotionX application and was disappointed, but not surprised, to see that the GPS wasn't acquired by the time I was ready to leave. I started off anyway and switched on the app knowing it would start tracking eventually.

I got a little confused along my course because so many of the streets look the same, especially in the pitch dark and saw that I was on a different street than I'd expected. I figured that the MotionX map would show me where I went wrong when I reviewed it post-run. I felt great and could have easily gone on well past my time imposed limit. I ended up covering 2.6 miles at a 9:09 pace. This was good considering that I wasn't really thinking about speed as I ran. The MotionX was completely off with the path showing me running through people's homes and across lawns and through back yards. I thought in the early morning there would be far fewer things that would interfere with the signal. While the Garmin (accurately) showed 2.6 miles traveled, the MotionX showed 2.09 miles. It did show me where I veered off onto a different street so at least it keeps a true, if sloppy, record of my course.

Expectations for my 10K trail race

I'm three weeks away from my first 10K and I'm having some anxiety about how well I'll perform. I've run 6.2 miles and longer in recent months but that isn't a regular distance for me. Lately my runs have been shorter owing to weather (hot, sunny, humid), available time and tough trail conditions. My Friday city run was exhausting and not quite five miles. I'll admit that I sabotaged myself by running on an empty stomach and ran out of energy near the end. Perhaps with more nourishment I would have been able to go all the way to South Ferry as originally planned but I'll never know. Saturday was a relatively fast run over 3.8 miles so I understand I traded distance for pace. Yesterday's four mile run in the heat and humidity had similar conditions to Friday's, the difference being I had a carb-rich breakfast an hour before I ran so I couldn't blame a lack of food on my performance.

The heat seems to affect me more than any other factor and the Dirty Sock 10K is due to start at 8:00 AM rain or shine. The combination of a a fairly early morning start, trail conditions that promise to be easier than Stillwell Woods ands the shade provided by the trees may just give me the boost I need to get through this race. In the meantime I'm going to concentrate on distance, perhaps running double my morning distance tomorrow and repeating that later in the week. I'm planning to meet another 10K participant on Saturday morning to run the 10K course. That will give me some familiarity and hopefully some confidence that I can perform credibly on race day.

Who says GPS is more accurate than a foot pod?

My running this weekend has been firmly focused on the tech side. Friday's, Saturday's and today's runs were documented with both my Garmin 50 and with the iPhone using MotionX GPS software. I also used the iPod feature within MotionX to listen to music while I ran. As an experiment I downloaded two Podrunner Podcasts to accompany my runs. These Podcasts, that are available from iTunes for free, are mixed by DJ Steve Boyett to match specific heart rates. On Saturday I chose the 147 BPM Serendipity mix that was highly repetitive House music with a driving beat. At about a mile into my run a female singer began repeating a single sentence that grew old very quickly. Unfortunately that sentence was repeated in various forms for the next ten minutes causing me to want to rip the iPhone off my armband and into the gutter. I didn't want to stop and figure out how to turn off or fast-forward the podcast so I endured it and the mix mercifully switched back to an instrumental after a few more minutes. As aggravating as that experience was, I'll admit that the driving beat contributed to a quicker pace than I would have normally achieved.

The GPS software measured my run at 3.73 miles and the Garmin measured it at 3.8. After observing the course from the exported KMZ file I noticed that the accuracy of the line was far enough off to explain that difference. This morning, after our weekend guests departed, I went out for a run with a goal of covering at least 4 miles. It was due to storm by mid-day so I was anxious to get out and finish quickly. I played the 150 BPM Square One Podrunner mix that was vocal free (which I liked) but a bit soulless and electronic (which I liked less). I'll admit that it did help me focus but I'm thinking about loading some more tuneful music on it to see how that will work. I wanted to broaden my range so I ran west on Jericho Turnpike far enough to enter neighborhood #3 from the north. I had never actually run in this neighborhood so I was excited to experience some new roads. It was growing very hot and humid ahead of the impending storm. I was (and still am) concerned that I haven't done a 5+ mile run in a while and I'll be participating in a 6.2 mile trail race later this month. I had hoped to complete 5 miles today but the humidity had sapped my energy and it was all I could do to make it home. Very soon after my run the storm came through and I snapped a picture (see above) of where I had just run in the scorching heat.

When I finished the run I saw that my Garmin reported 4.07 miles at a pace of 9:18. The MotionX software said I'd covered 3.92 miles at 9:40. I pulled the GPX file onto Google Earth and used the path tool to trace my actual route that almost exactly matched the Garmin with foot pod. The path from the GPS had its margin of error with the GPS vectoring sharply around corners and even on straighter paths. It was easy to see why it under counted the actual distance. I don't know if the Garmin 405 somehow accounts for this and provides a more accurate report. I think the accuracy of GPS is the limiting factor so MotionX is probably as good as it gets. I'll continue using the Garmin 50 because it's easy and superior in terms of accuracy to GPS measurement. However, I'll also use MotionX to document my route so I can view it and share it with others.

City bookend run

Yesterday afternoon AG and I completed our last city run before she heads back to school. The weather predictions were for storms through the afternoon so we switched our plans to run the trails in Van Cortland park in favor of the West Side bike path. Instead of rain the weather turned extremely hot and humid as we made our way west from the office. I wore my iPhone with MotionX GPS to track our route and also used the Garmin 50 for comparison.

Before we started our run we had some honey energy chews, but nothing for lunch. About 15 minutes into the run I began to feel tired which I'm sure related to hunger. It reminded us of how I struggled the first time AG and I ran together. It was on the bridal path in Central Park where the heat, hills and mud made it a rough time. In between these tough ones were a bunch of great runs. That's not to say that yesterdays run wasn't great. We moved along well and ducked into Chelsea Piers where we could run some blocks free of the sun. The run along the water was beautiful and the breeze was welcomed but the heat forced a quick hydration stop after 3.8 miles. We ran another mile before calling it a run. Despite the conditions we averaged 9:13/mile. I'm going to miss these summer city runs.

We have some guests this weekend so I got out early before they were up and ready. I used the iPhone again and the GPS application did much better outside of the city. In the interest of time I kept it under 50 minutes covering 3.8 miles at 8:53. That's another $20 to the Garmin fund but with MotionX I'm re-thinking whether to even make that purchase.

The great experiment

One reason I enjoy running is that the sport allows me to indulge my interest in technology. From my first few months using the Nike+ Sportsband to my switch to the Garmin 50 I have tracked my performance and progress and studied the results. Technology isn't limited to sports watches, I started a site within emergingrunner.com called Runner's Tech Review to provide feedback on every type of fitness technology I use. To be sure, some of this technology is battery powered but much of it isn't. Sports drinks, running shoes and energy bars are all technologies in their own right.

I've just replaced my Blackberry with an iPhone and I'm learning to deal with it. In many ways it's a step down from its replacement but it offers some capabilities to runners that the Blackberry cannot match. For one thing I can finally look at comments posted on my Runner's World Loop blog without being tethered to a PC. I thought I would have better tools for mobile posting using Safari but Blogger doesn't really work right. There may be issues with Flash or Java. I can post simply by sending an email to a special address so I've found a good solution for that. The big exciting technology opportunity is leveraging the GPS capability of the iPhone. I mentioned MotionX yesterday and put it to the test walking a few places in the city. The system had a difficult time acquiring a signal but that could be related to the many tall buildings in mid town NYC. Today I will try a run with the iPhone using MotionX to track my speed, distance, elevation and route. I'm hoping that it works better than the Qstarz Sports Recorder.

To hedge my bets, I'll have my trusty Garmin as backup and it will be interesting to compare results between the two. The only concern I have is the weather. Storms are expected and I don't want to soak the iPhone.

MotionX looks cool but I'm going to miss my Blackberry

I received my iPhone 3GS a couple of days ago and it was DOA. I got a 3G loaner unit in the meantime and installed MotionX, an application that uses the location aware capability of the iPhone to capture data via GPS. I have not been able to use it yet but perhaps at lunch I'll test it out. This app creates a KMZ file like the Qstarz 1300S that can be overlayed on Google Earth to show path, speed and elevation data.

I'll admit to some frustrations with the iPhone. The text input is a few steps down from my Blackberry. There are many things that are simple on the Blackberry (like posting to my blogs) that are going to be difficult with the Apple. I'm actually using my Blackberry to do this post because, despite the iPhone's full browser capability with Safari, the Blogger interface doesn't work.

I know I'll eventually get it sorted out and I'm really excited to have a resource that can use GPS to capture running data and display it in real time (sorry Qstarz). I'll need to get a sleeve holder at City Sports for the iPhone so that I can run with it. Perhaps I'll use MotionX today to track my way and back to the store..

Hot slog

No matter how hot a summer day can get, running conditions at 4:00 AM are usually fairly comfortable. I've experienced mornings when it was downright chilly even though the day's high would reach the mid 80's. Yesterday morning was cool and humid but today was hot and very humid. As I stepped out for my warmup I could feel the moisture in the air and I wondered how this might affect the quality of my run.

I took off and randomly chose a street to follow. I like to choose my path through the neighborhood in real time rather than map it out ahead of time safety purposes. I don't want anyone noticing that I run past here or there every day at 4:15. Despite the oppressive conditions I pushed somewhat at the beginning to help accelerate my transition from anaerobic to aerobic breathing. I've been thinking a lot about cadence lately and wondering if I could increase my running speed by increasing my steps per minute. Soon I started feeling the heat and hoped the run would go by quickly. When I checked the Garmin I saw that I had only been outside for seven minutes. It seemed longer than that and I could tell that the next 2/3rds of the run would be a slog.

I ran with my Brooks this morning and they were fine so this was a good test of their performance compared with the NB 460's that seem to enable my best paces. There was a lot more activity than yesterday including the first time I saw another person, not a runner, but someone coming home very late. There were three or four cars which is also unusual. One was tossing the NY Times onto people's driveways and the other was tossing Newsday. On my short ride to the train station this morning I counted five runners along the way. I wondered how they were dealing with the heat, humidity and sun. No one was smiling. I ended up running about 22 minutes at 9:19, certainly unworthy of a contribution to the Garmin fund. All the same I was happy to have toughed it out on a brutally warm morning. Every bit helps.

Morning Glory

Time to add another $20 to the Garmin fund for todays' early run. I was hoping to beat 9:05 and continue my steady improvement in pace during these morning excursions. I went out fast from the start encouraged by the fact that, right now, I am not suffering any injuries that would mitigate my efforts. I knew I was moving well and I thought about how running with others can help improve speed so I imagined I was trying to keep up with a fast paced crowd. In truth it was just me and lots of rabbits. I decided to run hard for as long as I could and throttle back if I got tired. I knew I could run one mile fairly fast (compared to my average pace) so I was curious to see how far I could go before I started to feel depleted.

It was cool but already humid and those conditions worked for me. I felt like I had a fair amount of glycogen on reserve as I passed the 12 minute mark. I didn't look at my pace or distance and I was very curious to know if I was really doing well or if I was experiencing a 4:00 AM delusion. I returned home after covering 2.5 miles in about 22 minutes and was very pleased to see I'd averaged a pace of 8:40/mile.

I think today's $20 was well earned but lately I'm wondering whether I want the 405 or if my new 3GS iPhone will provide adequate utility for GPS and elevation mapping. But that's a subject for another post!

The Emerging Runner, Jr.

I ended up covering over 12 miles this weekend after all with a pre-dinner run on Sunday with my daughter. She really wants to run and lately, when we've been out for walks, she's taken off sprinting a few blocks ahead, always raring to go further and faster. She's a great athlete and I'd love it if she took an interest in distance running.

Our plan was to go up, over and back along some adjacent streets and cover a distance that I knew to be .65 miles. I thought she'd tire half way around but she moved right along, happily talking while maintaining a credible pace. We finished the .65 mile loop and she asked to stop for a minute before resuming through the middle school grounds and up a longer road before heading back home. When we finished I noted that we'd covered 1.2 miles. We were both hot and wet, some of it due to running past homes that were watering their lawns near the sidewalk. I wore a cotton jersey and was amazed how soaked I'd become on such a short run. The humidity was brutal and I once again appreciated the benefits of wicking technical jerseys.

I'm hoping to run with my son next weekend and to continue running on weekends with my daughter. It was pure joy to see her by my side, knowing that in a few years I may not even be able to keep up with her. In the meantime I'm still the fastest runner on my block!

Short and sweet

I had hoped that today's run would be the longest of the weekend and I was aiming to cover 5 miles. I was happy with my weekend runs with AG at Stillwell and around the neighborhood and looked to cap things off with a slightly longer Sunday run. The weather was not looking good and there was thunder but no rain. I was anxious to get out to run before the storm and I hit the street anticipating a fast return at the first sign of lightning. I pushed the pace and went west on Jericho Turnpike so I could make a loop around the neighborhood and cut in towards home if necessary. I decided to run with my NB 460's today to compare them to the Helly Hansen Trail Lizards and I was once again impressed with the versatility of the New Balance shoes.  About ten minutes into the run the sun came out along with the heat and humidity. It quickly became clear that I wouldn't be covering five miles under those conditions so I made my way back having run a total of 3.7 miles at 8:46/mile.

I finished the three day period with 11 miles, a little short of what I'd done on recent weekends. All the same I felt that Friday's trail run and today's brisk pace were worthy of contribution to the Garmin fund. I'm up to $100, a third of the way there. My next goal is to break 9:05 on a 4:00 AM run next week. I may help myself out by running again with the New Balance 460's. They may be made for trails but they do darn well on the road.

Our natural resource

Nature was the theme of the day on Friday as the whole family headed out to the trails at Stillwell for a forestry tour conducted by none other than Adventure Girl herself. My wife and kids often visit the nearby trails for hikes but they wanted to know more about the forest, plants and trees. It was a different way of viewing Stillwell which I have previously seen only while bounding over trails, roots, puddles and rocks. We had a great time and learned a lot along the way.

After the tour my family returned home to look up the samples they collected. AG and I remained at the Preserve to do some serious trail running. I'm planning to run the Dirty Sock 10K in August so I'm trying to log some trail time. AG may join me in the race although she'll be back at grad school by then so it may be hard for her to get there. We brought along the Qstarz 1300S Sports Recorder so we could record our run and later view the area we covered on a map. Stillwell has lots of trails, some with fairly challenging sections and the layout of the trails can be confusing when you're viewing them from the ground rather than from Google Earth. I had my compass and that helped a lot. AG has a much better sense of place and direction and was able to identify some trails that we'd previously covered. The last time I ran that course I'd suspected that I was circling back over old ground a few times and now I'm sure I had. We wore our Helly Hansen Trail Lizards for a true field test and liked the result. The full report is being written for Runner's Tech Review but, in short, we felt they were capable trail shoes for shorter length runs like the 4 miles we covered yesterday.

AG stayed with us until this morning and we did a 5K+ neighborhood run cutting into neighborhood #2 along the way. Today's run was at a fairly easy pace and served as a good recovery from the rigor of Stillwell. AG wore her Helly's and pronounced them less than ideal for the street. That was the conclusion I'd also reached the first time I tried them on pavement. Before AG left us for more weekend adventures she engaged in some competitive Wii play with my son and daughter. I don't remember who won but any of them can beat me. It was a great, educational and fun filled running weekend. The best part is that there's much more to come!

Into the woods

I'm beginning to think about my 10K trail race in August. The course looks interesting, it starts at the southern end of a park and the runners move north to the top, double back along the same route and return. Along the way there's a lake to get around. I really love trail running and I enjoy racing but I'm wondering how well the two will mix. The races I've run have all been road runs with even terrain and enough room for everyone to find their own lane. Trail running, I've discovered, often involves narrow paths with obstacles to avoid. What is the protocol for this? How do faster runners get by slower runners when the trail is less than a foot wide? Who has the right of way and what happens in the out and back section when traffic doubles? I don't know why I'm worrying about this now but it comes from what I've learned in the races I have run:

1. Know the course ahead of time. Even if you can't run it beforehand, familiarize yourself with the layout using Gmaps. This provides context for how far is left to go.

2. Use tools like Google Earth to detect marked elevation changes. My April race provided a few unwanted surprises that worked against my race strategy. My end of race sprint reserve was eaten up by a final steep hill 1/4 mile from the finish.

3. Despite the adrenalin rush at the beginning that prompts you to go out fast, be thoughtful about energy conservation for the first couple of miles. A speedy start can work for you on a 5K but a 10K, especially on variable surfaces, will require every ounce of reserve.

Despite my questions about the trail race experience I am very excited to participate in this event. Later today AG will be taking me, my wife and the kids on a nature walk in Stillwell Woods and we'll follow that with a trail run. We'll be putting the Helly Hansens to the test for that and report back on how they perform on Stillwell's more challenging trails.

The one after 9:09?

You might recognize the subject of this post as an old Beatle's song. For me it's a question of how I'll do the next time I go out for a run at 4:00 AM compared to the last two days. This early morning outdoor running has been a great enhancement to my overall workout program. I cannot remember the last time I got up at 4:00 knowing that I would need to endure the tedious and percussively loud whine of the treadmill. I appreciate the machine and respect that after more than a decade it still does the job. I built my running fitness with this treadmill over many months. However, respect and affection can be very different things.

Moving from a seven-day-a-week (five on the treadmill) routine to five days running outdoors, one day of elliptical and one rest day schedule has been a big improvement. I've never been much of an outdoors person (ask my wife) but running has changed that. Give me the road and the trails (or, worst case, the track) and I'm happy. I get up excited at 4:00 AM knowing cool conditions and quiet streets await me. The only downside has been that my pace seems to suffer early in the morning, especially compared with my past treadmill experience. Where I was running 8:50 miles on the treadmill I was running 9:30 or slower outdoors. I guess it has to do with the machine providing more help than I thought.

This morning I went out fast and tried to maintain a fluid pace. I knew from experience that feeling like I was moving along quickly can be deceiving at that hour. I ended up covering almost the same distance as yesterday, 2.4 miles, but my pace had improved to 9:09. This is definitely the direction I want and I'm wondering if I can maintain this progress going forward. In the meantime it's another $20 into the Garmin fund for breaking 9:10 before the birds are up.

Banking on a Garmin 405

I've decided to target $300 for my Garmin 405 fund. As I'd mentioned previously, I'm going to contribute $20 to the fund every time I achieve a goal or perform a notable run. The goals are quantifiable but the other criteria are objective so I'll serve as both the banker and the judge. As long as I think I've earned the contribution I'll award the cash. Last Friday's 4.7 mile Central Park run was on the bubble because I didn't break 9:00/mile. On the other hand it was almost five miles, somewhat hilly with 90+ percent humidity and temperatures in the high 80's. So 9:04 overall for that distance earns the first $20. Sunday was 3.7 miles under 9:00/mi so that gets the prize as well. $40 banked.

This morning I was questioning whether to attempt my early morning run. The rain was coming down hard moments before I dressed to run. With the 4:00 AM darkness, despite my headlamp, I had concerns about visibility. I opened the garage and saw that the rain was very light, barely there in fact, so I took off hoping for the best. It really turned out to be the best, the cool breeze and the light moisture in the air felt great. It wasn't too dark and I felt limited only by the amount of time I had to run.

I ended up covering 2.4 miles at 9:16/mile. It was the fastest I've done at 4:00 AM but the judge is not awarding any prize money for that. Considering that it's tougher to go fast minutes after awakening from a sound sleep I'll concede to a goal of 9:10 for an early morning pace. Once I reach that I'll bank the money and revise the goal closer to 9:00/mile.

Erase the Bethpage 5K, bring on the Dirty Socks 10K

Last night I went online to see if registration had opened up for the Bethpage 5K. This race, held at Bethpage State Park on 7/27, is one of a series of summer races held at state parks on Long Island. I know that participation in this series is high and that people who signed up for the entire series are given priority. The race planners expect so many runners that they've asked that people carpool to the event to minimize the amount of cars and traffic. They also said that single race registration for Bethpage would only open up the week before the race. When I got on the website to get information it said "No single race registration." So, unless that was a placeholder that will be taken down today it looks like I may be out of luck for next Monday. If I am unable to participate in the 5K it will be the first month since March where I won't be racing. I suppose I could count last week's Fun Run as my July event.

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While I would love to do this 5K it would have required me to rush home early from the office and battle the crowds to make the 7:00 PM start. I think I have found a better challenge: the Babylon Dirty Socks 10K on August 23rd. This event was suggested by one of my co-bloggers on the Runner's World Loop and it looks very interesting. Most of the course is on trails and the topography is fairly flat so it could be a fast race. I have not yet competed in a 10K event so it's an opportunity to do that distance plus a trail race, both for the first time.

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This also gives me about a month to prepare and train. What better excuse for me to hit the trails next weekend?

In praise of the NB 505

At the time that I resumed running almost a year ago I only owned a single pair of athletic shoes. Those shoes were New Balance 505's; cushioned cross training/walking shoes that I'd had for years. I started my return to running by walking, covering two or three miles on the treadmill or in the neighborhood a few times a week. Up until then the 505's had served me well as the shoes I wore every weekend for almost any activity except for formal occasions.

Even with four of five years of use they still looked brand new and felt great whenever I wore them. They were perfect walking shoes and despite my assessment that I've put more than 600 miles onto these shoes they still serve me well since I don't use my many pairs of running shoes for anything but running. If my wife says we're going to Target or to the market I still reach for my 505's. 

It wasn't until I began adding some runs within my walks last August that I realized that the cushioning and stiffness of the NB's worked against me. I soon bought my first pair of running shoes (Nike Turbulence 13's) and moved to full time running. The rest, as they say, is history. Funny that when I've tried on NB street running shoes a few times since then I haven't loved the fit. However, my NB 460's are still a great choice for the trails.

I had hoped to hit the trails at least once this weekend but since my weekend schedule was tight I needed to stick close to home both days. Yesterday I covered 3.5 easy miles and this morning I went out early and was ready to move a little faster. It was about 65 degrees with moderate humidity and light winds so I worked a little on my speed and looked for routes with hills or long inclines.

After spending some time within the neighborhood I moved over to the western edge road and then went east to attack the lengthy hill on Jericho Turnpike before I re-entered the neighborhood. I ended up covering 3.7 miles at an 8:54 pace. I thought that was great considering the tougher than normal course. A brisk and challenging Friday run in Central Park and a rigorous run on Sunday book-ended three miles of CFMs on Saturday.  I covered a little less than 12 miles on those three days, a bit shorter than what I've been doing over that span but I'm definitely running harder these days.

LFD and CFM

LFD = Long Fast Distance
CFM = Comfort Food Miles

My hope for yesterday's run in Central Park was to cover four to six miles at a leisurely pace, accompanied by friends CK and AG. CK has been recovering from a stress fracture in his foot and the heat and humidity both provided a good case for an easy pace. We met at the statue of the Maine in Columbus Circle at the southwest edge of the Park and started off with this plan (suggested by CK):"Let's just run." Although it was hot and humid I felt energized and we covered the first mile at around an 8:30 pace. Pace is a relative thing and while 8:30 is a 5K race pace for me it wasn't much of a challenge for my companions. While I thought about the difficulty of maintaining a mid-8 pace for another four miles, AG and CK were happily chatting away without breaking a sweat. I finally managed to croak out the words "Can we slow this down a little?" and they immediately backed down the pace to about 9:20.

I appreciated the respite and we moved off of the paved course and onto the bridal path and followed it along the reservoir for a while. Our pace picked up and I tried to slow it down but in the interest of keeping up it didn't get much slower. I lost track of where we were and at one point I was concerned that we had miles to go and were still traveling north. I asked AG in an almost pleading way when we were going to cross over and go south and she laughed and said we already did that. That made me very happy. Around the 3 1/2 mile mark the odometer in my body reliably signaled the distance with some discomfort from my groin pull. I said that I couldn't do a faster pace from that point on although we were tracking well below 9:00 on the downhills. We finished near the southern end of the Park after covering 4.7 miles with an overall pace of 9:04. Considering the conditions and the length of the run it was long and fast and I welcomed the break. It took me almost ten minutes to feel recovered with the help of a cold bottle of water. When we got back to the office we conducted a taste test of Fruit2O water that will appear soon in Runner's Tech Review.

I had some good rest overnight but didn't want to push myself so I decided to do a slow recovery run, not more than 3 miles or so. I didn't care about pace and I didn't want to go out much more than 30 minutes. The run felt great and I thought about how sometimes it's hard (see above) and sometimes it's the equivalent of comfort food - satisfying, effortless and fully enjoyable. I had to rein myself in and though I slipped passed my 5K goal I finished 3.5 miles at around 9:20, surprisingly fast considering I meant to go slow. I want to do a trail run tomorrow if I can but our schedule for Sunday starts fairly early so I don't know if that's realistic. Perhaps I'll do it in the afternoon instead. A great thing about the trails is that most of the running is in tree provided shade. It may allow me to combine LFD with some CFM.

Sublimating my competitive nature

I was pleased to see that the Emerging Runner captured the #5 spot for the top 100 blogs on Runner's World for April, May and June. My competitive side wants me to rank higher but I'm in good company and the top four blogs deserve their positions. I let my competitive nature get the better of me earlier in the week when I took off ahead of everyone in Wednesday's Fun Run. I had given clear direction that the event was about fun not competition yet I could not resist the combination of short distance, low humidity and a downhill stretch. This morning I thought about competition and how running is mostly about competing with one's self. After a race I do check the results but I never think twice about who finished before me. I monitor my pace and distance when I train because it's fun to know what you accomplish when you work so hard.

In terms of monitoring performance, I've wanted a Garmin 405 GPS watch for a long time. I do have the Garmin 50 with foot pod and HRM and it works great so why change? For one thing it would be great to track speed and distance with maximum accuracy. It would also allow me to capture elevation through the run. It has a built-in compass which would help with trails. The 405 also has export capabilities for overlaying runs on mapping applications. I thought that I might challenge myself and hold off buying the Garmin 405 a little longer until I've met certain goals. When a goal is met I'll put a certain amount of money into a fund. When I reach the amount it will cost to buy the watch I will. A goal could be reaching 25 miles on a non-vacation week, maintaining a specific pace or reaching a distance goal. No matter what, by the time I'm done I'll feel that I have justified buying it.

This afternoon AG and I are doing our end-of-the-work week run with one of my two running advisors, CK. CK is a master runner who's competed in marathons and many distance races. He's a few years older than me but much faster. CK runs in the low sevens and regularly beats the neighborhood 20-somethings in his town's annual Turkey Trot. It will be humid and near 90 degrees when we go out to Central Park. Today my competitive nature will have to take a back seat to just keeping up with two fast and experienced runners.

Good things in small packages

Tuesday afternoon I was delighted to receive a pair of AKG K321 In-Canal Bud Headphones from the manufacturer. In the past I have written about running with a music player and my position on that has been quite negative. For one thing I'm reluctant to carry anything at all when I run so the thought of bringing along a device that weighs a third of a pound is unappealing. I've run with the Qstarz 1300S unit a few times, carrying the device in a holder that straps to my upper arm, so I've become a bit more tolerant about the idea. I've also had bad experiences with ear buds in general, their shape and my ear never seem to be compatible. I also have some hearing loss in one ear and that has taken away some of the pleasure of the headphone experience.

This is not my review of these headphones, only an initial impression. I will be posting a full review in Runner's Tech Review after I've had a chance to take them out on a few runs. I don't have my company-provided 3GS yet (I'm going to miss my Blackberry but I need the iPhone for research) so I borrowed my daughter's iTouch to try out the K321's. My first impression was "Hey, how come this doesn't hurt?" The ear buds conformed to the shape of my ear and felt fine. This was a good sign. I began playing a song and noticed that the balance was better than the outside-of-the-ear headphones that I usually use. Despite my asymmetrical hearing it sounded very natural. I haven't run with the headphones so I don't know how the fit will be when I'm bouncing down the street or following trails. Honestly, I don't think it's something I'd use for trail running anyway - I don't need any distractions when I'm doing that. More to come on those.

The other surprise I received in the mail this week was a nice plaque from the Long Island Marathon for my 2nd place finish in my age category in the 5K. I can't remember the last time I earned an award like that other than something related to business. I will display it proudly in my guest room next to my plastic Fun Run medallion.

A run most fun

Today was so busy that I haven't had a chance to post. Part of this is due to our summer outing, a picnic in Central Park that tied me up a good part of the day. The picnic itself was nice but the best part was being "race director" for our division's Fun Run/Walk.

Race director implies it was a race and I was very clear that it was strictly non-competitive (although I ended up breaking my own rule by starting out at a virtual sprint). We had a large field of participants at our starting point at the south end of the Mall in Central Park. Our course was 1.5 miles around most of the park's lower loop.

Our starter organized us well and I had the walkers leave five minutes before the runners to help everyone finish a little more closely together. With the call of the start we were off with three of us pulling out ahead. I took off very fast but AG caught up with me quickly. The rumor was that AG and I would battle for the finish and though we did end up leading the pack most of the way we were challenged by a colleague, MK, who came up fast from behind. MK stayed with us for the rest of the run and at the one mile mark the volunteer at the water/timing station announced that our split time was in the high 7:00's.

We brought it in at close to an 8:00 pace overall and the three leads finished together so there was no winner. In truth AG and MK could have finished ahead of me but they were courteous and didn't leave me behind at the end. My ego thanked them. We had some good showings with a few non-runner's who ran and finished impressively. Afterward we joined the larger group at the picnic where we handed out finisher medallions and trophies to people for "best form", best outfit, etc.

It was a great experience putting this together and the participants seemed to enjoy it a lot. Perhaps the Emerging Runner 5K isn't such a bad idea after all.

Does form follow function?

Last night, on my way down to Penn Station, I observed a runner making his way through the crowded mid-town streets. I wondered, with all the great places to run in NYC, why he picked Time Square at rush hour. What I noticed about this runner was how inefficient he looked as he ran. His stride reminded me of Elaine's dancing on Seinfeld with both feet splaying left and right and his elbows were swinging like a race walker. It made me wonder whether this was an extreme example of pronation or supination or just poor technique.

I began thinking about my own form and as I came into Penn I began watching my feet to see if they did anything strange when I walked. They looked fairly straight and I questioned whether that was due to my conscious observation. Walking with my head down was not smart because I almost ran into some people so I stopped the experiment without reaching a conclusion. I tried to look again during this morning's 4:00 AM run but quickly (and smartly) chose keep my eyes focused on the road.

There are a number of running stores in NYC that have treadmills and video cameras that allow sales people to capture a person's stride so they can recommend a specific shoe or shoe type. A ten second walk across the floor was all the analysis done to put me in my Brooks so I really don't know if I'm an efficient runner. I'm thinking about my next pair and whether I want to price shop for what I think I want or if it's worth paying more to find out what I really need.