I fear the worst for my treadmill

I started the day with an unremarkable 21 minute treadmill run. In the morning time seems elastic. The time I take to pour coffee and prepare for my run goes by very quickly. Each time I glance at the clock it seems like another minute or two has passed and I see my very short window for exercise slipping away. Once on the treadmill time seems to stand still. I have a television on in the room for distraction but it's of limited benefit because the treadmill motor drowns out the sound. I'll often run for a while while thinking about things before I steal a glance at the clock only to see that I'm on the same minute as the last time I looked. Back when I was focusing on my speed this would be very discouraging because it meant hard effort without apparent progress. At least now, as I maintain a more moderate pace for my recovery, it's more about boredom than pain.

As I stepped out of my post-run shower this morning I heard my wife on the treadmill in the guest room. Nothing unusual about that except the noise emanating from the treadmill sounded like a helicopter that was attempting to land on the house. I couldn't understand why this was happening. I had just used the machine and it behaved the same as it had over the last 12 years. That could be the problem - 12 years is a long time for a treadmill, especially one that's been used daily (often twice daily) for over a decade. But every problem is also an opportunity and I can now feel good about replacing this venerable machine with something more modern and high-tech.

We're supposed to get some measurable snow overnight tonight so I'm concerned that I'll be constrained to indoor running. If the treadmill goes down completely I'll be forced to trade my weekend running time for the elliptical. I did buy some snow treads for my running shoes so it may be an opportunity to try them out. See? Every problem has an opportunity, you just need to look for it.

I'm proving that running beats pneumonia

I couldn't believe what I was hearing from my doctor. I had just gone through 30 minutes of tests with the respiratory therapist and my results were in my doctor's hand. "Your lung capacity is back in the normal range. When you came in on January 4 you were only at 50%. You're getting close to a full recovery. The running and exercise are helping. Keep doing that and steadily increase your distances as you see fit." I didn't tell him that I'd signed up for a grueling trail race that's less than a month away. I know enough to keep my mouth shut once I've made the sale.

Despite the encouraging words from my pulmonologist it wasn't all good news. Almost all traces of pneumonia are gone from my lungs but there's still some residual infection. My breathing capacity is far improved but I'm slightly below normal in terms of breathing efficiency, another metric they they use to gauge progress. I was assured that if I maintain the current recovery path the efficiency number will soon rise.

I took on the elliptical this morning thinking it would be an easier alternative to a treadmill run. From the start it felt hard. The effort required to maintain my usual pace, even at a lower level of resistance, was surprisingly high. Despite my recent respiratory problems my breathing has been rock solid since I started running again. However, this morning it took over five minutes to fall into a comfortable aerobic rhythm. I did a total of 25 minutes and stepped off the machine feeling like I'd run the equivalent time at a fast pace. My wife suggested that all the testing I did last night took more out of me than I'd realized. I'll buy that explanation. Back to the treadmill tomorrow and back to the headlamp and the road at 4AM (next week) if it feels right.

Running off the grid

Yesterday I had lunch with my friend CK. He's one of my running mentors, a terrific guy who has been at it for decades. CK asked me about my post-pneumonia running progress and I filled him in. I asked him what he thought about the big "mid-foot/barefoot/heel striking" debate that's going on now but he just gave me a bemused look and said that he doesn't pay attention to any of that. CK said, "I just run."

I've discovered that every runner has his or her own way of engaging with the sport. Some are into the performance aspects and some are completely focused on the experience of running. I'm probably somewhere in the middle. CK is a high performing runner who regularly beats all the neighborhood twenty-somethings in his town's annual Turkey Trot. He doesn't own a Garmin watch, a Nike+ device or anything else that tracks and records the various running metrics. When he bought some new running shoes I wanted to hear every detail. He couldn't even tell me which ones he bought (turns out they were NB 1225's). CK just runs fast. He sometimes carries a stopwatch but that's about it.

I have my two-week follow-up with my doctor tonight so I've kept things low key this week in terms of exercise. I decided to spend about 20 minutes or so running on the treadmill this morning since I've rested for the past two days. I really wanted to make sure that I kept to a moderate pace so, inspired by my talk with CK, I left my foot pod on the side table and ran for 22 minutes without recording distance, pace, cadence or heart rate. I felt no pressure to maintain a brisk pace and that helped me to limit how far I set the speed control on the treadmill. I started things out very easy but stepped it up after a few minutes. I stayed below the 6/7 MPH range and focused on mid-foot landing and higher cadence. I increased the speed for the last four minutes but didn't push it to the point of discomfort. It felt like a workout and without the metrics I had no regrets about whether I ran fast or far enough. This doesn't mean I'm done with recording my workouts. It just means that sometimes knowing less helps you more.

The great mid-foot debate continues

After being told by the salesperson at City Sports that the store wasn't planning to carry the Brooks Green Silence shoe I contacted Brooks to find out where I could find it in NYC. The Green Silence is supposedly in stores this week and I'm curious to try it. With its low heel-to-toe offset and lighter weight I'm curious to see if it's the shoe for me as I adapt to a mid-foot/front foot running style. Brooks told me that Jackrabbit's in Union Square got a shipment so I plan to get down there this week if I can. This new shoe may not be ideal for me, after all it's a light trainer/racer, and it may be too minimal in terms of comfort. After all the anticipation for its launch I need to see for myself.

The current issue of Trail Runner has an article that posits both sides of the heel vs. front foot argument. They offer the fact that a study of elite runners in the 2004 Sapporo Olympics showed that 75% of these athletes land first on their heels when they run. To quote from the article, "There's no [scientific] evidence that heel strikers are injured more, no evidence that mid-foot runners are faster..." The article goes on to recommend that runners should do what feels right. They suggest that if adopting a front foot style is awkward it's probably better to run on your heels. The article did recommend some shoes specifically for mid-foot running: most inov-8 models, Newtons, NB 100s and 840s (The "ChiRunning" shoe) and the La Sportiva Skylite. Remember that this magazine covers trail running which explains why trail shoes are included in this recommendation.

I didn't run this morning because I felt like rest would do more good than exercise. I'm seeing my pulmonologist tomorrow and I don't want to overdo it lest he order me to stop running. I'll get back to it on Thursday after three days rest. I miss the experience but I know rest is the right thing for me this week.

Do running supplements actually do anything?

I mentioned in Saturdays post about visiting a health fair and sampling some food made with Chia seeds. Yesterday I was at Fairway and bought three types of coconut water to use for post-run hydration because it's been highly touted for that purpose. I have tried various foods and drinks that supposedly aid recovery from workouts or provide foundational nutrients that we may lack in our daily diets. I don't experiment with herbal remedies or energy drinks that contain dangerous ingredients like taurine or kava. I want to believe that fish oil and CoQ-10 really do provide a benefit but I really don't know how to tell. The cost for a bottle of these supplements can reach $50 or more and it may be worth it. Or maybe not.

Unlike medicines - like Ibuprofen or Sudafed - that quickly and consistently demonstrate their effectiveness, I really can't tell whether the green tea I drink is actively hunting down oxidants. I take a daily multivitamin and I don't get sick too often (save for when I get so sick that I'm hospitalized). Do my daily Centrum tabs give me the tools to fend off insidious colds and viruses? After 20 years of daily use I'd say they do help. Then again, I eat much better than I did in 1990 so I might now be getting everything I need from my food and the vitamins are superfluous. I experimented with FRS, a well-reviewed energy drink that is supposedly effective against free radicals. I used it as a recovery drink and it tasted fine but I wondered if the benefits of FRS at $2.00 a can was giving me anything more than an equivalent $0.30 mixture of water and pomegranate juice.

The price of the Chia-based food products I tried at the health fair was surprisingly high. A box of energy bars was close to $40. The Chia in these products is whole-seed which apparently does not provide any Omega-3 benefits. For $40 I expect to get everything. A small bottle of Chia capsules at Fairway was $36.99. Why? Are Chia seeds so rare that the market price is that high? If I bought that bottle and took the capsules daily would I feel better or more energized? Would my LDL and Triglycerides go down and my HDL go up? Would I be able to run longer and recover faster? I wish it was as clear as the cause-and-effect of taking an Advil at the first sign of a headache. It may not be especially good for you but it's sure worth the money.

Will I be ready to tackle The Stillwell XTERRA race?

I debated taking a rest day today after realizing I've run or elliptical-ed every day since last Wednesday. The workouts themselves have not been especially difficult but I am still rebuilding my strength and endurance daily. The process of recovery draws a fragile line between making modest gains and undermining progress through pushing just a little too hard. I'm happy with my progress and I'm okay with my relatively slow paces because I'm seeing that this program is working. I can definitely see myself returning to pre-January performance levels within the next month or two. This morning I made a decision that will test my recovery plan and I am happy for the challenge.

I was reading TrailRunner magazine and saw, in a letter to the editor, a mention of the website Eastern Trail Racing. It's a website devoted to east coast trail racing and I looked through the listings and discovered an upcoming race at Stillwell Woods. The information was on a website called triandduit.com that has lots of information about the LI XTERRA trail run series. I signed up immediately and looked at the course map that covers a good part of Stillwell Woods. 4.75 miles over some of the toughest technical trails on Long Island. I sure hope I'm ready.

If the race was held today I would be staying home, my conditioning has a ways to go before I can tackle that distance under those conditions. My wife encouraged me to do today's run at Stillwell and I initially planned to run four loops around the field that would total about 3.4 miles. I took off feeling good, the 27 degree weather was no match for my layers of running clothes. The trail was a mix of frozen mud, icy snow and soft packed dirt. My Helly Hansen Trail Lizards gobbled up the terrain without complaint and the conditions were good until the loop cut north and wind hit head on. I felt fine running but I was aware of some increasing fatigue and while I could have pushed it I resisted the temptation and kept it to a couple of loops plus a short detour into the wooded paths to remind myself of what Stillwell is really all about. In all I only covered 2.25 miles in around 23 minutes. It wasn't what I'd wanted but it was exactly what I needed.

A good run despite the cold

The temperature has been holding steady below 20 degrees despite the prediction on weather.com that it would warm to 25 degrees by early afternoon. It was closer to 10 than 20 when I got up at 5:30 AM so I decided to wait until later to run. Our local high school had a Wellness Fair this morning and we headed over there. I was impressed by the number of companies and exhibits, most of them focusing on nutrition, safety,  medical care and mind-body activities. There were lots of yoga places, acupuncturists, orthodontists and karate schools but only one place - a local athletic shoe store - that had anything related to running. I did spend time talking with a person who sold chia-based energy products such as energy bars and snack mixes. I tried a couple of samples of chia energy bars which tasted okay. Chia was mentioned in "Born to Run" as a staple of the diet of the Tarahumara people who ascribed great benefits to the seed included heightened strength and energy. Before all this the only use we had for chia seeds was to grow vegetation on Chia Pets.

After lunch we stopped in at TJ Max, a great place for finding good sports apparel at bargain prices. I bought a Layer 8 thermal wicking zip top for less than $14, a New Balance long sleeved technical shirt for $7.99, a warm wicking winter hat for $8.00 and three pair of Keen Merino wool socks for $3.00 a pair. I also bought a pair of over-the-shoe traction devices (like YakTrax) for almost nothing. I couldn't wait to try it all out.

By 3:00 it was obvious that it wasn't getting any warmer so I set out into the cold with most of my new gear. Despite the cold I was doing well with three layers of tech shirts plus the thermal zip. Below I had a pair of compression shorts (a previous Layer 8 bargain from TJ Max) and over that my long Champion compression pants. I decided to run about 30 minutes, slowly, so I mapped out a route in my head and followed that path. The wind was blowing hard and I was grateful to reach a point where I could change direction. I had no problems running and I tried to focus on front foot landing. I did start to cramp up at the 5 minute mark but I promised myself that I'd eat a banana when I got back to restore my potassium levels. Eventually the cramping passed and I wound my way through the neighborhood, covering a total of 2.88 at 10:11/mile. When I checked my Garmin I saw that the footpod battery must have died midway through the run so I Gmaped my distance to calculate my pace against elapsed time.

Overall I was happy with the run. I wished I'd covered more ground in the time I ran but I did want to keep it slow to aid my recovery. I purposely avoided some side streets that would have added time because I knew pushing too hard would be trouble. My stamina seems to be pretty good overall. Tomorrow I'll go out again. I'd love to see it warm up so I can hit the trails once again.

Indoor running occasionally makes sense

So far, the toughest part of my morning was not from running on the treadmill but from standing on the platform at the train station. The super-chilled wind buffeted me and made me seriously consider going back to using contact lenses in the winter. The winds were hitting me straight on so the contact between my glasses and my face became pure torture. I was wishing I had my balaclava that I occasionally wear on the coldest and windiest running days. With this weather there's a big difference in tolerance depending on if you are stationary or in motion where your body can become a mini-furnace. I was looking at my posts from a year ago where I mentioned more than once about going out freezing and coming back hot, even when temperatures and wind-chills were in the low teens.

Running indoors is much warmer and I'm glad I followed through with another treadmill run this morning. In keeping with my recovery plan I took it fairly easy and covered about 2.25 miles at a moderate pace. So much of what I'm reading in ChiRunning and in online articles debate the "No pain, no gain" point of view. I far prefer the view that you can build endurance and improve performance by pushing to, and not past, your limits. My return to the treadmill has been fairly positive because I've taken the approach that time spent running (and not increasing my speed) is my primary goal. The trick is getting to the point where an 8:30 pace feels as easy as a 10:30 pace. I think it can be done but I have a ways to go in my recovery.

I'm hoping to hit the trails and report on that experience over the weekend. As long as I'm only dealing with cold and not snow I should be good to go.

A nice change of pace

I decided to partake in some elliptical training this morning rather than repeat yesterday's treadmill run. My legs need a little more time to strengthen and I thought a lower impact workout would be the right choice. Although I much prefer running to any other athletic activity I appreciate my sessions on the elliptical as a good change of pace. Unlike the treadmill, the elliptical is quiet enough to allow me to watch the television at a normal volume so I can enjoy the mindless junk that they show at 4:00 AM including oft-repeated graphically disturbing PSA's about the dangers of smoking and commercials for anti-depressants that spend half their duration warning you about their dangerous side effects.

Like my current program for running I took it easy on the elliptical and programed modestly low resistance. My goal is to rebuild my endurance, not my speed, as speed will come in time. About ten minutes into my workout I began to sweat and that always makes me happy because I know I'm doing some work. I was somewhat surprised and pleased to see that I was striding on my forefoot without even thinking about it. Perhaps the fact that I am trying to reinforce that style in my running and walking spilled over naturally to the elliptical. It's been a good transition so far and I have not experienced soreness in my calf muscles from the change.

Tomorrow I'll return to the treadmill and this weekend I hope to hit the trails again. That will be a great moment for me and I'm excited that it could happen so soon.

Spending time in my happy place

I like to run because it's fun and healthy and it provides an opportunity to measure progress in scientific way. There's a lot of science in the sport of running and as a technologist I appreciate learning the physics of the sport and understanding the ways that changes to form and style can increase the efficiency and speed of a runner. On the other hand, while running is as simple as it gets in terms of sports, there's a whole lot of cool technology available to satisfy my inner tech geek.

I like to look at running stuff in stores, everything from clothes, to tech accessories, to shoes. Especially shoes. Running shoes are cool. They are like little high performance sports cars designed to help a runner reach his or her potential. I love the subtle differences that represent competitive advantage between companies. Each company serves a segment of the market. While I'm no fan of Nike they do have some great performance shoes and have actively responded to the minimalist running movement with the Frees. ASICS makes great performing shoes that feel great. They are the luxury cars of the running world. Brooks makes purposeful shoes with great designs and very smart technologies. They are my favorite shoe company and part of the reason for that is their focus on putting sustainable materials into their shoes. There's probably a dozen more companies I could mention that differentiate in interesting ways.

I was in the mood so I walked the two blocks to City Sports yesterday to see what was new. I only spent 20 minutes there during lunch but I had a great time looking at the new models and the niche brands like Karhu, Newton and Zoot. I finally tried on the Brooks GTS-10's and I have to say they lived up to their reviews. I love my 9's but the 10's fit, wrap and spring off the forefoot were much improved. I'm still considering a more minimal/front strike shoe like the NB M800, the Newton's or Brook's new Green Silence which has a mere 8mm offset from heel to toe. I didn't buy anything yesterday but I left happy.

I'm also happy to note that I ran about 2.25 miles on the treadmill this morning. According to the Garmin my pace was around 9:40 but that seems faster than the moderate pace I attempted to maintain. I did focus on front foot landing throughout the run so perhaps I managed more speed with less effort. I was glad to get back into the week day running routine and I'm fully energized for the work day. That makes me happy too.

I've learned to listen to my body

One positive thing about my recent illness is that it taught me that I have limits and that I need to respect those limits. Otherwise I might end up back in the hospital. I had a couple of good runs over the weekend and rested yesterday. I figured that this week would be the right time to slide back into my daily running routine. The only modification I'm making this week is that I'm running indoors on the treadmill rather than the road at 4:00 AM. Last night, after an energizing day at work, I started to feel ill on the train. I was suddenly fatigued and had quickly developed a headache. That carried through the rest of the night and when I woke up this morning I debated whether to push through it and do my run or get back in bed and rest more.

Prior to my pneumonia I would have definitely pushed through and run. I've had success in defeating colds by overwhelming them with activity. This morning that felt risky and while I felt a bit guilty about it I knew I needed to listen to my body and rest. I ended up sleeping another hour and then slept the 40 minutes on the train into the city. Three cups of strong coffee and two ibuprofen have brought me back for the most part. Now that I'm feeling better I'm wishing I still had running clothes in my office so I could do a few miles in Central Park at lunch. In the end I know rest is the better cure so I'll live with not running today. I'm planning to run the treadmill tomorrow morning if my body tells me I can.

2010 Running Goals

I would have completed my 2010 running goals in late December but my bout with pneumonia got the best of me. Even during my recovery I was a bit diffident in terms of what I'd be capable of accomplishing as a runner. My weakened condition made me feel like I'd never run again like I had in the fourth quarter of '09 where I did my best running to date. After this weekend's runs I feel much better about what I could accomplish. I was reading fellow runner/blogger EZEthan's recent post if his 2010 running goals and it prompted me to focus on mine.


2010 Running Goals 


1. Fully transition to mid/front foot running style. I'm still very intrigued by the things I read in the book "Born to Run" about the Tarahumara running style. My father, who has been walking the streets of NYC for decades, told me that he's moved fully to a front foot walking style and is seeing great benefits. I'm right behind you Dad!

2. Raise at least $200 for charitable causes by donating per race mile.


3. PR in a race - preferably in a longer distance than 5K (but I'll happily take a new 5K PR!).

4. Run trails at three or more NY state parks that I have yet to visit.

5. Run a continuous 10 mile route under 9:30/mile.

6. Participate in at least 5 races. Bonus points for running one in NYC.

7. Finish the year as excited about running as I am right now.


I think my approach to running in 2010 will be less focused on competitiveness and more on perfecting my style and efficiency. I really want to consistently reach the state of fully pleasurable running. I think achieving that will be a gateway to longer distances (13.1 miles?). In the meantime the goals are set. I'm ready to start knocking them down.

One more thing - Runners's World just posted their top 100 running blogs for 2009. The Emerging Runner came in at #4!