The Tarahumara have made me a faster runner

I've been enjoying the book "Born to Run" by Christopher McDougall for a number of reasons. First, because it's about ultrarunning, a subject that fascinates me. Second, because the author takes amusing pot shots at Dean Karnazes, whose book I just finished. Mostly I like it because it centers on the Tarahumara - the indigenous people of Mexico's Copper Canyons. The Tarahumara society is represented very positively, almost utopic, with running as the core activity of their lives. The Tamahumara are incredible runners who can run a hundred miles or more without resting. There is a lot of discussion in the book debating the benefits of modern running shoes compared with the purer technique of these people who run with simple rubber bottomed sandals. I believe that the growing interest in minimalist running has been fueled by this book.  I'm not ready to give up my stability running shoes but I am interested in some of the techniques mentioned in the book.

I've been constrained to the treadmill over the last couple of days so I decided to run in the neighborhood this morning provided that conditions were safe. I'm home today so I waited until 7:30 AM to go out, thinking that the extra light would improve safety. The roads were almost completely free of ice and snow and I set off thinking about the Tarahumara method of running - smaller steps and upright form - and decided to try it out. I've read that increasing the number of strides per minute helps to increase speed. I usually run at around 80 steps/min but today I averaged 84 with the first half of my 3.63 mile run averaging slightly higher. The running felt easy, almost too easy, and I imagined that I would return home to discover I was pacing close to 10 min per mile. I had great energy on the run and I had planned to cover about 5K but took some extra roads near the end because it felt so good. When I completed my run I was surprised to see that I averaged 9:06 per mile. It was such an easy experience that I questioned the accuracy of the Garmin and immediately checked my route on Gmaps which verified the distance and pace.

I am still amazed that I maintained such a decent pace without working very hard. There could be many reasons for this: the time of day, the amount of rest I'd had or the perfect 25 degree weather. I'm hoping it was due to the new technique and I will try again tomorrow, perhaps pushing my speed a little to see how that works. I only averaged 81 steps/min when I hit my 5K PR in November so I'm very curious to see how that equivalent amount of effort would work with a cadence of 84. I'm optimistic that I've found a way to improve my speed without a lot of extra work. I've learned that nothing good is easy but in this case I'll happily make an exception.

Nearing the finish line

Today is the last day I'll be in the office until January. Like many businesses, my company effectively shuts down for the week between Christmas and New Years. We still have some staff in and we're producing content and closing the books but the feeling is different than other times of the year. I've always liked this end-of-the-year time. Until the economy tanked we always had office decorating contests and lots of holiday food from suppliers. I'm fine with the way it is now. Christmas treats, no matter how good, are one temptation I'm happy to avoid.

With the windchill adjusted temperature hovering around 10 degrees this morning I decided to do another treadmill workout. I smartened up bit and started slower than yesterday. That made a big difference in terms of experience. Instead of my run being a frantic and hard charging effort, today felt more like (dare I say it?) a jog. The minutes went by much quicker and around 2/3 through the run I stepped up the speed and really pushed it for the last three minutes. Still, I was almost a minute per mile slower than yesterday's overall pace. What really mattered is that I got my workout done and I had the sweat to show for it. I'm hoping to return to the street tomorrow if conditions turn favorable. Otherwise it's back to the elliptical or treadmill. They're not my first choice but it's nice, at least, to have a choice.

By the way, check out new stuff from Adventure Girl who is on a skiing tour of NY state, northern Vermont and eastern Quebec. Sedentary Man has a new column about Steampunk, a style genre that he explained to me at last weeks holiday party that I still don't quite get but there's some cool looking stuff!

Slowing down time the hard way

Time is elastic, at least when it comes to human perception. When engaged in an absorbing task, time seems to pass at an astonishingly fast rate. When we are anticipating something good, time seems to slow. A perfect example of this was this morning's workout on the treadmill. In this case anticipating something good was defined as doing anything but running on the treadmill.

I decided to be positive and look at the treadmill as a solution rather than a problem. The real problem was the icy streets with no sidewalks for escaping cars. I knew that if I wanted to run this morning I would have to do it indoors. Knowing it would be hot, I dressed in shorts with my new ATAYNE short sleeve running shirt. I began to nudge the slide control on the treadmill towards what I remembered to be a fairly fast pace. The control panel display no longer works (hey, the machine is older than my 6th grader) so I need to rely on perceived effort to gauge my speed. The first five minutes seemed to go fine and the second  five were less fine. As I stared at the numbers on the digital clock I was amazed by the time it took for a single minute to pass. At the 15 minute mark I just told myself that I can endure anything for 5 minutes and I finally finished up after 20 minutes covering about 2.4 miles.

I'm at a point where I can probably run ten miles under ideal conditions. I would not be doing that at 8:39 per mile as I ran today but I'd enjoy it a lot more. Whether I love or hate the treadmill, it looks as though it will be my primary work week running option. You never know, some day those passing minutes could feel like actual minutes rather than hours.

Planning for some indoor running

I supplemented my shoveling workout with 33 minutes on the elliptical yesterday. I like having the option of using that machine but, despite the resistance, I never feel like I work as hard as I do when I run. I had the television on and that did a nice job of distracting me for a period and the very dry air kept my level of sweating to a minimum. I tuned out the TV after a while and just zoned out as I worked. I recently finished Dean Karnezes' book Ultramarathon Man where he talked about how he fell asleep while running the Badwater Ultramarathon. I understood that a little better as I fell into the rhythm of the elliptical, although I suspect that if had I fallen asleep I would have quickly come to a stop.

Since it is Monday I took a scheduled rest day. As I drove to the train this morning I observed the plowed roads with their patina of ice and realized that tomorrow morning's workout will need to happen indoors. No escaping that unless the temperature rises by 20 degrees and stays that way. I'm okay with the notion of returning once again to the treadmill although I'll admit my reluctance to do it. If I felt that the elliptical provided the same benefit my decision would be simple. I may try my new Nike+ sensor that was a gift from my friend and colleague KWL while I run on the treadmill and compare my readings on the iPhone to the read readings on my Garmin 50. Almost any distraction is a good distraction. Better to be looking at running metrics than falling asleep on the treadmill. I don't think that I would have the same positive outcome as Dean.

Helly Hansen Trail Lizards are also good for snow shoveling

I fibbed a little in yesterday's post when I said I didn't like shoveling snow. I actually like it a lot. My technique is not unlike LSD running and when I get into the zone I often find the orderly progress relaxing. This morning my wife and I came out to a foot or so of snow that had accumulated after the 3" we'd shoveled last night. In about an hour we managed through it. The biggest challenge was finding places to put the snow that we lifted off the driveway and walk. There was a lot to displace.

We have guests coming over for brunch a little later this morning so I'm glad to have got some exercise in beforehand. I was happy to do some upper body work as well. I wore my Helly Hansen Trail Lizard running shoes while I shoveled and found them to be remarkably comfortable as well as very stable in the slippery conditions. The shoes don't have any water proofing but the snow is dry and fluffy so that wasn't an issue. I'm really tempted to go out later for a run in the neighborhood with the Trail Lizards. I'll hold off for now because there are still snow plows on the road and I don't want to have to dodge them, especially with no sidewalk escape route. If I don't make it outside I'll consider an elliptical session or perhaps a workout on the treadmill. I can always look out the window and enjoy the snowy scenery.

Racing the snow

My day started a little later than I'd planned when I woke up and realized that it was close to 7:00 AM. I can't recall the last time I slept later than 6:30 AM on a weekend day so that was very unusual. I was fairly exhausted this week and I obviously needed the rest. I had an early appointment so I missed my opportunity to get a run in before I left. I wouldn't have cared that much about missing the chance to run early but the weather report is calling for a blizzard and I really wanted to get out before that hit. Actually a run in a blizzard would probably be fun but I didn't want to invite injury from slipping.

I went out around 10:00 AM with a plan to cover 4 or 5 miles. I had hoped that my eight hours of sleep (I average six) would provide an enhanced level of energy. That was not the case. It was cold when I stepped out and the wind made it feel like a chilly 15 degrees. Soon after I took off I noticed that my HRM strap was working its way down from my chest. That has happened before for reasons I can't really understand. Perhaps it's due to a lack of humidity and no bottom compression layer. After removing the strap on the fly I headed back to my house and threw it on my lawn so it wouldn't distract me any further. Despite the dry cold air, and wind that was sapping my energy, I was determined to cover my distance. The effort on the hills seemed to be amplified from the cold air and this caused my breathing to become labored. The first two miles were a struggle but after that I adjusted to the elements and maintained a moderate pace. When I finally arrived on the road that connects to my street I felt like I'd accomplished far more than a recreational run.

I ended up covering 5 miles with a mid-9 minute pace. Not as fast as I wish I'd run but under the circumstances it met my needs. The snow is beginning to come down and in two hours the volume will be "severe." I love the snow but not the shoveling. I hope I saved enough energy for that fun activity later in the day.

ATAYNE(ing) running success and social responsibility

This week I received a couple of running shirts from a company called ATAYNE (pronounced attain) and I am very excited about it. The shirts are truly beautiful, well made and cleverly designed. What I like most about these shirts is that they are made from 100% recycled materials and function as high performance athletic gear. We'll be giving these products a thorough test and will report our findings on Runner's Tech Review when we do. In the meantime think about giving a socially responsible shirt to your favorite runner this holiday season.

I needed a little more than great gear to get me through my run this morning. I did an elliptical workout on Thursday and this morning I awoke to 18 degree weather and a headache courtesy of last night's work holiday party. Now don't get me wrong, it isn't like I had a lot to drink. I didn't. It's just that nowadays, if I drink anything I pay for it the next day. I love Chimay Blue but it will be a while until I have another. Even with the cold and the ache I hit the road at 4:00 and covered 2.25 miles at a comfortable pace. Today's run was necessary to reinforce that neither cold nor (self created) discomfort are excuses to skip a run. I'm hoping to put some longer miles on the road or trails this weekend. I also need to complete and post my 2010 goals. New Years is only 2 weeks away!

Will I run faster if I go back to Nike+?

I was talking with my colleague KWL yesterday and he mentioned that he'd been running with his iPhone using the Nike+ sensor. As frustrated as I was with my Nike Sportband experience I will concede that the core technology worked very well. The corrosion of the LCD display and the eventual refusal of the Sportband to upload run data prompted my switch to the Garmin 50. All the same, the sensor, when positioned properly and correctly calibrated, did a good job of capturing data from my runs. KWL loves his iPhone and this system works for him. He showed me some data from his runs that revealed that his paces are in the high-7 to low 8-minute mile range. I'll admit I was a bit jealous to see that, especially since he runs in training shoes, not running shoes. It made me think about why I typically run between the mid-to-high 8's and the mid-9's while other recreational runners are a minute or more per mile faster. Of course I know others who run in the 10-11 minute range. It doesn't really matter though. If you're running then you're doing something right.

This morning my one goal was to go out and have a better run than Monday's. Within a few minutes I could tell that I had more strength today and, while it wasn't one of those effortless runs I've written about, it wasn't a struggle either. I had a little more time today so I stretched out my route and ended up covering 2.5 miles in about 23 minutes. Along the way a thought about my cadence and wondered how I could increase it to gain more speed. Eventually I stopped thinking and just looked at the scenery as I ran, happy to know that yesterday's difficulties were behind me.

Finally, I got a note yesterday from a fellow runner/blogger, Bjtsven , who shared some of his 2010 running goals with me. I found one of them to be very insightful: "I've never had a goal to run a full marathon only a half, however, friends knowing I run always ask if I've run a marathon. So I figure to do it once and be done." I'm not ready to take on 26.2 miles at this point but I think that's as good a reason as any!

Pledge your own race miles in 2010

I'm feeling very good about the idea of combining running with giving and I am very pleased with the number of people who have said they would consider my suggestion of self-pledging based upon the number of miles they run next year. I'm going to put a tracker on The Emerging Runner that displays my progress. Anyone else who wishes to display their own progress is welcome to email their stats and I'll display them as well.

After a couple of really good runs this weekend on the trails at Stillwell Woods I returned to the street for a morning run. I felt fine when I woke up, got ready ahead of schedule and appreciated that running conditions were very good: mid-40's with just a little wind. I wore my ASICS for a change and they didn't feel tight enough as I set out. That was too bad, annoying but not worth a stop to re-tie them. I felt fatigued in the first few minutes and I hoped that would give way to more energy as I hit my stride. I never reached that point though, the entire run was a slog. I felt like I was carrying a pack or a sand filled vest. From beginning to end it felt like I was working too hard. I only covered about 2.2 miles and was happy to return home after that unsatisfactory run. All the same, I did my daily work and I really hope I'll feel more energetic tomorrow.

Ho Ho Ho - Nothing says Christmas like a Speedo

On the news this morning was a clip of the Santa Speedo Run that takes place in Boston each year. The video showed numerous people running down Boylston Street wearing nothing but running shoes, red Speedo style bottoms (tops where appropriate) and Santa hats. Yesterday was cold on Long Island and it's usually colder still in Boston. The course runs 1.25 miles which doesn't seem long enough to build up any heat but most participants were smiling. The rules for entry are surprisingly strict, runners must have attained at least $250 in sponsorship commitments and the field is limited to 500. Also, no thongs! This was reinforced on the website in bold red lettering.

This charity race has made me think about what more I can do for others and as I develop my goals for next year. I'd like to do at least one race where I raise money for a deserving cause. I'm proud of my children because they have donated from their savings every holiday season since they were very young. My wife and I match their funds along with our own giving. This year perhaps we can supplement our gifts with a running related charitable donation. I will try to find one with a formalized pledge system but, short of that, I'll just plan to donate $5 for every mile I run in a race in 2010. I think running is a gift we give ourselves so sharing some of that pleasure will be a great thing to do.

Lost and found - but mostly lost

I had such a nice experience at Stillwell Woods yesterday that I decided to return this morning for another run on the trails. My plan today was to do the majority of my run within the interior of the Preserve. I figured I'd be more protected from the wind than yesterday so dressed a little lighter. I also wore my Helly Hansen Trail Lizards because I knew that I'd encounter some technical terrain and I'd need all the help I could get. That turned out to be far truer than I'd anticipated so it was a good choice of footwear although at times I wished I'd brought something with a little more horsepower like a 250cc dirt bike. But since I have not been on a 2-wheel gasoline powered bike since Reagan was president I needed to get by with two legs.

My first thought every time I enter Stillwell is how long it will be before I get lost. It's a given that will happen but I don't worry about it since there's only so far you can go before you reach civilization. My second thought is how to avoid the spectacularly difficult inclines that are carved out within the woods. I am good for a 10-12% grade with the right shoes but some of hills are much greater than that. I made a mistake within the first few minutes when I misjudged a path off the field trail, thinking I was traveling east when I was actually heading south. I eventually figured out my error when I came upon a construction site near the railroad tracks and I reversed direction taking another path the brought me back to the field trail.

I eventually made my way north and then east, encountering trails that were increasingly difficult. At one point I came down a steep path that put me at the bottom of a valley where all exit routes were as steep as the trail that brought me there. I knew I had to go somewhere and I didn't really feel like tackling any of the available options. After a second look I saw a more level path (relatively speaking) that got me traveling east. On the way back I ran into a few more steep challenges. I was growing tired but my larger concern was that I may have been redirected away from my intended direction and that I would end up exhausted and far from the the trail head.

I ended up becoming waylaid north as I grew closer to the western side. The trail literally ended and I followed the path back the other way. The sound of men playing flag football gave me hope that I was relatively near my destination and after a while I saw the path open in a way that told me I was nearing the open field. I was very happy to reach the trail and I followed it back past the trail head to the parking lot. According to the Garmin I covered 4.26 miles in what was a much more rigorous workout than what I did yesterday. I was pleased to have completed two trail runs this weekend and I left Stillwell once again with the feeling that I could run those trails 100 more times  without ever really knowing just exactly where I was.

Today's tale of the trail

Today will be a busy day, we're hosting our annual family holiday party and before long the house will be filled. Knowing that my window of opportunity for running would close by mid-morning I headed to Stillwell Woods around 8:00 AM to get in a trail run. I'll admit that my definition of trail running is fairly broad. Recently my trail runs have consisted of running the hard-packed dirt track that circles the open field that sits to the west of the woods. Technically it is a trail but it's not very challenging. Still, I love the experience because I do run by the tree line on all sides and I appreciate the more forgiving surface of dirt versus the usual pavement that I run on most days.

Today was cold - 23 degrees without wind - and there was wind. I decided to run the field course four times and then head into the woods for a change of scenery. Half of the field trail was pleasant and the sun exposure made my first four minutes very comfortable. Once I headed north the wind hit me head-on and the sun was blocked by the taller trees. I wore three layers of long-sleeved tech shirts, a pair of compression shorts and my Champion tight running pants over that. I also wore my heavier running hat that covers my ears and my ASICS glove-mittens that came in handy when I needed access to my watch. I wished I had worn my balaclava when the wind was hitting with force but by the second time around my body had regulated enough to almost appreciate the cold.

After four loops around (about 3.4 miles) I peeled off onto a wooded trail that I had never followed before. Soon I came to a split with marker that said "more difficult" to the left. I took that route, not for the challenge but to hopefully connect with another trail that would put me back on the field trail so I could finish. I came upon some very technical terrain, loose rocks and dirt and straight-up hills. I managed to make it through that but I wished I had my Helly Hansen's at that point. I finally reached the connecting trail and I followed that back to the trail head. In total I covered about 4.4 miles in a little over 40 minutes. It was a great run and I again appreciated that one of the great trail preserves on Long Island sits less than five minutes from my home.