Today's run (treadmill): 2.3 miles at 9:15
I had every excuse not to run this morning but somehow I managed to get it done. I'd gone to bed late, didn't sleep well and had trouble getting moving when I woke up. I really considered resting, knowing that taking two days off in a row would yield some benefits. I'd covered about 13 trail miles over the weekend and didn't feel compelled to run just for the mileage. I then thought about my daughter who on Monday, despite the cold and rainy weather, ran in her first cross country meet. She did great and covered that 1.5 mile course faster than her usual pace. Her team has another meet on Thursday and on top of the rigorous schedule of classes, assignments and tests that make up a middle-schooler's daily activities, I thought "If she can do that, I can do this."
I quickly dressed and headed outside, only to see the rain coming down, lightly but steadily. I returned to the guest room and fired up the treadmill. It's been months since I've used this machine (May 19, actually), though my wife runs on it daily. I had a problem with a slipping belt the last time I used the treadmill and I was a little gun-shy about getting on it today. The Sole technician has serviced the machine since then and after a few minutes running at speed I was happy to pronounce it stable. I've often complained about the tedium of treadmill running and nothing has changed to make me feel differently. I got started with a moderate pace and steadily increased my speed until I was running a little under 9 minutes per mile near the end. There's something about the moving tread that semi-terrifies me and a 9 minute treadmill pace sometimes feels closer to an 8 minute street pace. I know people who say they can run faster on the treadmill. Not me, give me the road or the trail for that.
Tomorrow JQ and I will return to the park for our weekly lunchtime excursion. I'm looking forward to that and I hope that the weather will have cleared by then. I'm taking a stress test on Friday because it's been a few years since I'd done that. Although part of the testing involves a treadmill, I'll be pleased to do it this time. Things have changed a lot since the last time.
Tuesday, October 5, 2010
Monday, October 4, 2010
Reflections on my first race
My daughter has her first cross country meet today. She's a bit apprehensive about it. I understand that completely, recalling how I was both excited and nervous about my first race. It was the Marcie Mazzola Memorial, a 4 miler held on April 19, 2009. Although I had read a lot about racing prior to the event I didn't know how things would look or feel when I was a participant. How soon before the start does one line up? Is the front of the line reserved for the fastest runners? Do you talk to other racers while waiting for the gun? What if I finish last?
I remember being confounded by the water station. How do you drink water while you're running? Should I even take water for a short race that's happening on a cool spring morning? I was confused by the others on the road with me, some flying by and others well off to the side, practically walking. I do remember thinking, "Should I be passing people so early in the race?"
By the time I'd reached the other side of Main Street I had figured out most of my questions. The large hill that one encounters soon after the start of this race had taken a lot out of me and I was concerned that I'd have enough energy for a big finish. Even though I came upon another hill at the end I managed to push hard enough to finish with a decent time. I had my first experience crossing the line and seeing my family cheering at the side. I must have liked that because I've run ten more races since then. My daughter will experience the same anxiety that I did, followed by the exhilaration that comes from finishing a race. I said to her the same thing I've said to many others, "You only have one first race. Pay attention to every detail."
I remember being confounded by the water station. How do you drink water while you're running? Should I even take water for a short race that's happening on a cool spring morning? I was confused by the others on the road with me, some flying by and others well off to the side, practically walking. I do remember thinking, "Should I be passing people so early in the race?"
By the time I'd reached the other side of Main Street I had figured out most of my questions. The large hill that one encounters soon after the start of this race had taken a lot out of me and I was concerned that I'd have enough energy for a big finish. Even though I came upon another hill at the end I managed to push hard enough to finish with a decent time. I had my first experience crossing the line and seeing my family cheering at the side. I must have liked that because I've run ten more races since then. My daughter will experience the same anxiety that I did, followed by the exhilaration that comes from finishing a race. I said to her the same thing I've said to many others, "You only have one first race. Pay attention to every detail."
Sunday, October 3, 2010
Kinvaras perform on the trail
Today's run (Belmont Lake): 6.7 miles at 9:46
It has been an all-trail running weekend. Yesterday I ran at Stillwell Woods in the morning and returned with the family in the afternoon for a little kite flying and some low key trail runs. This morning I went to Belmont Lake, home of the Dirty Sock 10K race, for the pleasure of running its well groomed trails in the cool high 50's weather.
I wanted to cover some distance today but I just couldn't face another run through the surrounding neighborhoods. I decided to return to Babylon to run the out and back course that includes a trip around Belmont Lake and also follows the south end of a large pond. My intention was to run the Dirty Sock course but to start at the trail head instead of going 100 yards further into the woods where the race begins. I've run this course half a dozen times and I'm now familiar with many of its features. I still get a little disoriented when the trail splits but I managed to stay on course for most of my run. I wore my Kinvaras because I was curious to see how they performed on a non-paved surface. Adventure Girl ran a tough 13.1 mile trail race in her Kinvaras and spoke highly of their performance so I thought, "What the heck." Today's course is mostly dirt with gravel, sand and a small amount of paved road. I knew by the time I crossed under the Rt. 27 overpass that the Kinvaras would provide enough support for this course and I reached the lake with no issues of traction or stability.
There were a lot of dog walkers, a few runners and some cyclists along my path. When I reached the lake I heard music and saw tents and booths being erected for a fair that was associated with walk-a-thon that was also going on. As I circled the lake I was tortured by the extremely loud music coming from the fair. What made it worse was that the song they were playing. "Uptown Girl" by Billy Joel, is one of my top five most hated songs, ever. I actually felt relieved when I heard the next song starting. Soon enough I was on my way south, past the lake, and back onto the path I'd followed earlier. I felt great although did I begin to tire a little around mile 4. I soon perked up and made sure I stayed on the Dirty Sock return route, especially when my path would split. Along the way I cut farther east to make sure I didn't miss the perpendicular left that takes runners along the southern end of the pond. It was here where I thought I'd gone off course because I didn't recognize the right that takes Dirty Sock racers on the path to the finish line. I ended up retracing my route along the pond and rejoining the original trail, finishing where I started, after covering 6.7 miles of trails.
I've always enjoyed running this course although the two times that I ran the Dirty Sock race I was overwhelmed by the heat, humidity and a dearth of electrolytes. When not bombing down the path at speed for almost an hour it's a really relaxing experience. It's also a great place to run with a buddy. I'm pleased with my distance running this weekend and thrilled to have had two days of great local trail running. Now I won't feel so bad about returning to the neighborhood next week.
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| Belmont Lake out n' back |
I wanted to cover some distance today but I just couldn't face another run through the surrounding neighborhoods. I decided to return to Babylon to run the out and back course that includes a trip around Belmont Lake and also follows the south end of a large pond. My intention was to run the Dirty Sock course but to start at the trail head instead of going 100 yards further into the woods where the race begins. I've run this course half a dozen times and I'm now familiar with many of its features. I still get a little disoriented when the trail splits but I managed to stay on course for most of my run. I wore my Kinvaras because I was curious to see how they performed on a non-paved surface. Adventure Girl ran a tough 13.1 mile trail race in her Kinvaras and spoke highly of their performance so I thought, "What the heck." Today's course is mostly dirt with gravel, sand and a small amount of paved road. I knew by the time I crossed under the Rt. 27 overpass that the Kinvaras would provide enough support for this course and I reached the lake with no issues of traction or stability.
There were a lot of dog walkers, a few runners and some cyclists along my path. When I reached the lake I heard music and saw tents and booths being erected for a fair that was associated with walk-a-thon that was also going on. As I circled the lake I was tortured by the extremely loud music coming from the fair. What made it worse was that the song they were playing. "Uptown Girl" by Billy Joel, is one of my top five most hated songs, ever. I actually felt relieved when I heard the next song starting. Soon enough I was on my way south, past the lake, and back onto the path I'd followed earlier. I felt great although did I begin to tire a little around mile 4. I soon perked up and made sure I stayed on the Dirty Sock return route, especially when my path would split. Along the way I cut farther east to make sure I didn't miss the perpendicular left that takes runners along the southern end of the pond. It was here where I thought I'd gone off course because I didn't recognize the right that takes Dirty Sock racers on the path to the finish line. I ended up retracing my route along the pond and rejoining the original trail, finishing where I started, after covering 6.7 miles of trails.
I've always enjoyed running this course although the two times that I ran the Dirty Sock race I was overwhelmed by the heat, humidity and a dearth of electrolytes. When not bombing down the path at speed for almost an hour it's a really relaxing experience. It's also a great place to run with a buddy. I'm pleased with my distance running this weekend and thrilled to have had two days of great local trail running. Now I won't feel so bad about returning to the neighborhood next week.
Saturday, October 2, 2010
Cool running at Stillwell Woods
Today's run (Stillwell Woods): 1 hour (approx. 6.2 miles)
After all the rain and humidity that we experienced last week, this morning's temperatures had finally dropped into the low 60's. I headed out to Stillwell Woods for the first time in almost a month with a plan to run for an hour. An article in the current issue of Runner's World made the point that trail running is more about the time you run than your actual distance and pace. With all the different conditions that a runner can encounter over a period of an hour -- like stepping around or over obstructions or getting up a steep rise covered with scree or sand -- the range of speed can be broad. I just wanted to run in the woods and enjoy the cool air while getting some distance in.
There were many mountain bikers getting ready to head to the trails as I started out and not long after I made my way to the primary trail I was overtaken by two bikers who came up fast. At least they had the courtesy of warning me that they were approaching. Most mountain bikers will do that. The ones that don't seem to be the reckless type, making the it even more dangerous because you're not expecting them and they don't seem to anticipate anything that may be in their path. I encountered a few downed branches along my travels and ran into some prickly plants and hanging vines. You take the bad with the good, especially when it's all good.
I saw lots of animals, most notably a rabbit the size of raccoon that was planted in the middle of the trail. It hopped away heavily when I got close and I thought it was a sitting target for any predator that may lurk within the woods. I took a rarely used trail off my last loop and wondered where it would take me. It started as a fairly established single track but as I went on the dirt gave way to low grass and it became hard to distinguish between the trail and the woods. This trail terminated at a fence so I quickly turned and headed back to the trail that fed it. I covered about 6 miles according to the Garmin. I'm not sure of the distance because I had my HH Trail Lizards that are not currently matched with the Garmin foot pod. It could have totaled 6.3 miles or even 5.9. I don't really care either way, today was about the experience, and not the metrics, of the run.
After all the rain and humidity that we experienced last week, this morning's temperatures had finally dropped into the low 60's. I headed out to Stillwell Woods for the first time in almost a month with a plan to run for an hour. An article in the current issue of Runner's World made the point that trail running is more about the time you run than your actual distance and pace. With all the different conditions that a runner can encounter over a period of an hour -- like stepping around or over obstructions or getting up a steep rise covered with scree or sand -- the range of speed can be broad. I just wanted to run in the woods and enjoy the cool air while getting some distance in.
There were many mountain bikers getting ready to head to the trails as I started out and not long after I made my way to the primary trail I was overtaken by two bikers who came up fast. At least they had the courtesy of warning me that they were approaching. Most mountain bikers will do that. The ones that don't seem to be the reckless type, making the it even more dangerous because you're not expecting them and they don't seem to anticipate anything that may be in their path. I encountered a few downed branches along my travels and ran into some prickly plants and hanging vines. You take the bad with the good, especially when it's all good.
I saw lots of animals, most notably a rabbit the size of raccoon that was planted in the middle of the trail. It hopped away heavily when I got close and I thought it was a sitting target for any predator that may lurk within the woods. I took a rarely used trail off my last loop and wondered where it would take me. It started as a fairly established single track but as I went on the dirt gave way to low grass and it became hard to distinguish between the trail and the woods. This trail terminated at a fence so I quickly turned and headed back to the trail that fed it. I covered about 6 miles according to the Garmin. I'm not sure of the distance because I had my HH Trail Lizards that are not currently matched with the Garmin foot pod. It could have totaled 6.3 miles or even 5.9. I don't really care either way, today was about the experience, and not the metrics, of the run.
Friday, October 1, 2010
Torrential rains are just fine AFTER I run
Today's run (street): 2.45 miles at 9:07
My wait at the train station, all eight minutes of it, began with a little rain and a moderate breeze. By the time the train came the winds had picked up measurably and the light rain turned into a downpour. Or should I say "sidepour" with the wind coming in horizontally. This resulted in half my clothes getting soaked while the other half remained dry. It was far different from when I went out this morning to run. Last night I'd set my expectations low for an outdoor morning workout and thought positively about how I might play with the elevations on the treadmill and also see how my Kinvaras performed indoors. In truth I despise treadmill running and secretly hoped for a weather miracle that would keep the rain away from western Long Island.
I heard no rain against the skylight when I got up and decided that it was worth trying an outside run. The winds coming in from the south were strong but there was nothing coming down. I set a route that would keep me fairly close to home in the event that the skies opened up in the middle of my run. The air was very humid so the winds provided a nice respite when they did hit. And they hit hard. I came around one corner into a headwind that nearly carried off my hat and headlamp. I managed to grab them in time but I soon took them off and carried them after another big wind swept through. Knowing that I might need to cut the run short if it rained I pushed the speed a little and tried to stay in the high 8 minute range as much as I could. I didn't break 9:00 but I liked that I was close. I was fortunate that the rain held off, allowing me to complete a decent weekday morning run.
The predictions of weekend temperatures in the low '60's have changed to 70's and that will be fine with me if the air dries out. Going out early will also mean that I'm running during the coolest part of the day. I'm still thinking long run or trail run for Saturday. My daughter wants to run as well so I may go out twice that day. It will be interesting to see how well I do keeping up with the Cross Country Kid.
My wait at the train station, all eight minutes of it, began with a little rain and a moderate breeze. By the time the train came the winds had picked up measurably and the light rain turned into a downpour. Or should I say "sidepour" with the wind coming in horizontally. This resulted in half my clothes getting soaked while the other half remained dry. It was far different from when I went out this morning to run. Last night I'd set my expectations low for an outdoor morning workout and thought positively about how I might play with the elevations on the treadmill and also see how my Kinvaras performed indoors. In truth I despise treadmill running and secretly hoped for a weather miracle that would keep the rain away from western Long Island.
I heard no rain against the skylight when I got up and decided that it was worth trying an outside run. The winds coming in from the south were strong but there was nothing coming down. I set a route that would keep me fairly close to home in the event that the skies opened up in the middle of my run. The air was very humid so the winds provided a nice respite when they did hit. And they hit hard. I came around one corner into a headwind that nearly carried off my hat and headlamp. I managed to grab them in time but I soon took them off and carried them after another big wind swept through. Knowing that I might need to cut the run short if it rained I pushed the speed a little and tried to stay in the high 8 minute range as much as I could. I didn't break 9:00 but I liked that I was close. I was fortunate that the rain held off, allowing me to complete a decent weekday morning run.
The predictions of weekend temperatures in the low '60's have changed to 70's and that will be fine with me if the air dries out. Going out early will also mean that I'm running during the coolest part of the day. I'm still thinking long run or trail run for Saturday. My daughter wants to run as well so I may go out twice that day. It will be interesting to see how well I do keeping up with the Cross Country Kid.
Thursday, September 30, 2010
Moderation has its advantages
Yesterday's run (Central Park): 3.1 miles
Today's workout (elliptical): 24 minutes
I'd considered a run this morning even though I'd gone to bed thinking about taking a rest day today. Yesterday I had my second noonday run with JQ and found it energizing. My Central Park runs, especially those I run alone, tend to be intense. I'm usually pressed for time and have a distance goal in mind. The hills play a part, I try to run them as close to my overall pace as I can. All this adds up to a fairly vigorous workout and I return to the office wet and somewhat spent. It can also feel great but with an afternoon of business activities in front of me I occasionally face an energy crisis. Yesterday's run was exactly what I needed in the middle of a busy day. Between the conversation, the surroundings and the moderate activity itself (I did generate a sweat) I came through the afternoon focused and refreshed. More importantly, I was motivated to do a hard run today.
This morning's driving rain and blowing winds prevented any outdoor opportunities when I got up. I decided to follow my normal routine with an elliptical session rather than messing around with the treadmill. I set the elliptical for medium resistance and maintained a fairly good pace rate, exceeding 2 miles in around 24 minutes. Not my most intense session but like yesterday, energizing. I'm concerned that the rain will continue through tomorrow morning, giving me no option but to do a treadmill run. I'll deal with that then. I'm really thinking trails for Saturday but I'm not decided on venue. My daughter has been running trails at Stillwell and Bethpage with her cross country team. She's starting to really like trail running and we may do a run this weekend in the woods. I couldn't be happier about that.
Today's workout (elliptical): 24 minutes
I'd considered a run this morning even though I'd gone to bed thinking about taking a rest day today. Yesterday I had my second noonday run with JQ and found it energizing. My Central Park runs, especially those I run alone, tend to be intense. I'm usually pressed for time and have a distance goal in mind. The hills play a part, I try to run them as close to my overall pace as I can. All this adds up to a fairly vigorous workout and I return to the office wet and somewhat spent. It can also feel great but with an afternoon of business activities in front of me I occasionally face an energy crisis. Yesterday's run was exactly what I needed in the middle of a busy day. Between the conversation, the surroundings and the moderate activity itself (I did generate a sweat) I came through the afternoon focused and refreshed. More importantly, I was motivated to do a hard run today.
This morning's driving rain and blowing winds prevented any outdoor opportunities when I got up. I decided to follow my normal routine with an elliptical session rather than messing around with the treadmill. I set the elliptical for medium resistance and maintained a fairly good pace rate, exceeding 2 miles in around 24 minutes. Not my most intense session but like yesterday, energizing. I'm concerned that the rain will continue through tomorrow morning, giving me no option but to do a treadmill run. I'll deal with that then. I'm really thinking trails for Saturday but I'm not decided on venue. My daughter has been running trails at Stillwell and Bethpage with her cross country team. She's starting to really like trail running and we may do a run this weekend in the woods. I couldn't be happier about that.
Wednesday, September 29, 2010
Literally in a fog
The train platform is shrouded by darkness and fog this morning. For some, that is a depressing combination. Of course I'm thinking, "Great running conditions!" I didn't run this morning because I plan to go for a park run at lunchtime with JQ. However, I always appreciate the surreal experience of a foggy run in the 4:00 AM quiet. I'm glad it's only fog and not rain today. I'm fortunate that my running over the last few days has coincided with breaks in the weather. Reports for this weekend call for temperatures in the low 60's that will be perfect for a long run on Saturday. By now you're probably thinking, "Is this a blog entry or a weather report?" Now let's go to the national map!
DailyMile friend Run DMC told me I could watch a replay of my Cow Harbor finish on one of the interactive cable stations. I'd forgotten to DVR the race so I thought my dramatic mid-pack finish would be gone forever. We found the part where I came through and it was fun to see me in my banana yellow running shirt making my way down Main Street and crossing the line amongst a crowd of others. Not quite as dramatic as the Trafeh-Braun photo finish that had happened many minutes prior.
I'm still thinking about resting tomorrow but I'll see how I feel after today's run. I want to go for some distance runs, 9 or 10 miles during the weekend. The only problem is finding the time to do a run that will likely take 80-90 minutes plus prep, drive and recovery time. Perhaps I'll do a long trail run instead. It's been a while since I've ventured further into Stillwell's more challenging terrain. 62 degrees, dry and broad tree cover makes that an inviting proposition.
DailyMile friend Run DMC told me I could watch a replay of my Cow Harbor finish on one of the interactive cable stations. I'd forgotten to DVR the race so I thought my dramatic mid-pack finish would be gone forever. We found the part where I came through and it was fun to see me in my banana yellow running shirt making my way down Main Street and crossing the line amongst a crowd of others. Not quite as dramatic as the Trafeh-Braun photo finish that had happened many minutes prior.
I'm still thinking about resting tomorrow but I'll see how I feel after today's run. I want to go for some distance runs, 9 or 10 miles during the weekend. The only problem is finding the time to do a run that will likely take 80-90 minutes plus prep, drive and recovery time. Perhaps I'll do a long trail run instead. It's been a while since I've ventured further into Stillwell's more challenging terrain. 62 degrees, dry and broad tree cover makes that an inviting proposition.
Tuesday, September 28, 2010
Well at least it didn't rain
Today's run (street): 2.4 miles at 9:50
I lucked out this morning because my window of running coincided with a break in the rain. I feared that with all the overnight rain I'd be forced back onto the treadmill. The streets were wet but the skies were clear when I set out at 4:05 AM. Although I work to avoid repetitious activities I do tend to follow the same pattern on my morning runs. I mix in different loops each time I go out but I usually follow the same basic course. I do this for practical reasons. With only about 25 minutes to run, I need to time the activity so that no matter how far I go I've got enough time to return within my designated workout period. More than once I've made the mistake of losing track of the time and have found myself a mile away with only 5 minutes left in my workout window. Only an elite could have pulled that off and I am far from that these days.
I know Saturday was a tough run and my slower than desired pace could be explained somewhat by the conditions. Sunday was a recovery run and I wasn't even thinking about how fast I ran it. Today I hoped to get back on track. I went out with a goal of covering 2.6 to 2.8 miles within my time span and I took a completely different route than usual. My energy level wasn't near where it should have been, but I thought I was moving along well. Without running my measured mile for my first loop I felt out of sync not knowing (without looking at the Garmin) when I'd passed that distance. It seemed to take longer to get there than it should have and I knew that meant I was running slow. My form felt sloppy, and while I had been considering running the South Bay 10K next weekend, I decided that I wasn't up to racing again so soon. Along the way I must have completely zoned out because I found myself in a different place than I expected to be at a certain point and was disappointed that my distance was falling short of my goal. I finished up and tried to understand why today's run was so underwhelming.
Some runs are just like that I guess. I probably need more than one day's rest and I may take Thursday off this week instead of doing my elliptical session. I'm not going to race on Saturday but I'm hoping to cover some distance. I want to run a 10 miler. Perhaps Saturday is the day for doing that.
I lucked out this morning because my window of running coincided with a break in the rain. I feared that with all the overnight rain I'd be forced back onto the treadmill. The streets were wet but the skies were clear when I set out at 4:05 AM. Although I work to avoid repetitious activities I do tend to follow the same pattern on my morning runs. I mix in different loops each time I go out but I usually follow the same basic course. I do this for practical reasons. With only about 25 minutes to run, I need to time the activity so that no matter how far I go I've got enough time to return within my designated workout period. More than once I've made the mistake of losing track of the time and have found myself a mile away with only 5 minutes left in my workout window. Only an elite could have pulled that off and I am far from that these days.
I know Saturday was a tough run and my slower than desired pace could be explained somewhat by the conditions. Sunday was a recovery run and I wasn't even thinking about how fast I ran it. Today I hoped to get back on track. I went out with a goal of covering 2.6 to 2.8 miles within my time span and I took a completely different route than usual. My energy level wasn't near where it should have been, but I thought I was moving along well. Without running my measured mile for my first loop I felt out of sync not knowing (without looking at the Garmin) when I'd passed that distance. It seemed to take longer to get there than it should have and I knew that meant I was running slow. My form felt sloppy, and while I had been considering running the South Bay 10K next weekend, I decided that I wasn't up to racing again so soon. Along the way I must have completely zoned out because I found myself in a different place than I expected to be at a certain point and was disappointed that my distance was falling short of my goal. I finished up and tried to understand why today's run was so underwhelming.
Some runs are just like that I guess. I probably need more than one day's rest and I may take Thursday off this week instead of doing my elliptical session. I'm not going to race on Saturday but I'm hoping to cover some distance. I want to run a 10 miler. Perhaps Saturday is the day for doing that.
Monday, September 27, 2010
On the road for recovery
Yesterday's run (street): 3.75 miles at 9:34
The race on Saturday was exhausting due to the heat and extremely high humidity. I learned that seven runners had been taken to the hospital by ambulance for dehydration. I took a brief nap after returning home from the 10K and had probably slept 10 minutes before being awoken by a ringing phone. When I looked at the clock I had a classic moment of panic. It was 11:40 AM and I thought "OMG, I slept through the race!" I guess I really did need that nap.
Sunday morning was a little cooler than Saturday and I was pleased with how my legs felt a day after taking on the big hill on James Street. A few weeks ago, after our practice run, my calves were quite sore the following day. I decided to do a neighborhood recovery run to shake out the built up lactic acid in my leg muscles. I don't know if that's really what a recovery run does but it sounded cool when I read it somewhere. I had no planned route or pace in mind but I wanted to move along faster than I did on Saturday. I wore my Brooks as a favor to my feet and appreciated their support and comfort compared with the Kinvaras from the day before. It was hot but without the intense humidity the weather felt fine at the start. I did my standard first mile measured loop to gauge how well the Garmin was calibrated (almost perfectly). I then went west a bit before reentering the neighborhood from the southern end.
Along the way I was passed by a fit looking guy running along the same service road. The man said good morning as he swiftly passed by and I wondered what pace he was running. I continued straight and he turned right and I thought I detected a stutter step from him as if he were slowing or stopping. I followed the road north and circled around for another half mile when I saw the same guy walking, looking exhausted. When he saw me he started running again but I caught up and passed him saying "We meet again!" before I headed to another part of the neighborhood. Poseur! I finished my run after covering 3.75 miles and I felt good at the end. This morning I woke up to see that my calf muscles were tight and sore and I remembered it's always the second day when you really feel it. That works fine because it's Monday, A.K.A, my rest day.
The race on Saturday was exhausting due to the heat and extremely high humidity. I learned that seven runners had been taken to the hospital by ambulance for dehydration. I took a brief nap after returning home from the 10K and had probably slept 10 minutes before being awoken by a ringing phone. When I looked at the clock I had a classic moment of panic. It was 11:40 AM and I thought "OMG, I slept through the race!" I guess I really did need that nap.
Sunday morning was a little cooler than Saturday and I was pleased with how my legs felt a day after taking on the big hill on James Street. A few weeks ago, after our practice run, my calves were quite sore the following day. I decided to do a neighborhood recovery run to shake out the built up lactic acid in my leg muscles. I don't know if that's really what a recovery run does but it sounded cool when I read it somewhere. I had no planned route or pace in mind but I wanted to move along faster than I did on Saturday. I wore my Brooks as a favor to my feet and appreciated their support and comfort compared with the Kinvaras from the day before. It was hot but without the intense humidity the weather felt fine at the start. I did my standard first mile measured loop to gauge how well the Garmin was calibrated (almost perfectly). I then went west a bit before reentering the neighborhood from the southern end.
Along the way I was passed by a fit looking guy running along the same service road. The man said good morning as he swiftly passed by and I wondered what pace he was running. I continued straight and he turned right and I thought I detected a stutter step from him as if he were slowing or stopping. I followed the road north and circled around for another half mile when I saw the same guy walking, looking exhausted. When he saw me he started running again but I caught up and passed him saying "We meet again!" before I headed to another part of the neighborhood. Poseur! I finished my run after covering 3.75 miles and I felt good at the end. This morning I woke up to see that my calf muscles were tight and sore and I remembered it's always the second day when you really feel it. That works fine because it's Monday, A.K.A, my rest day.
Sunday, September 26, 2010
Cow Harbor 2010 race experience
Here's an excellent video that captures the 2010 Cow Harbor 10K race. The focus is on the elites but you can see the course and experience the James Street Hill.
Race report: Great Cow Harbor 2010
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| Seconds after crossing the line (in yellow) |
The 2010 Great Cow Harbor 10K has been run and it was truly a new race experience for me. I'll admit that I was disappointed with my performance when I saw that I missed my target finish time by over four minutes, but a day later I'm okay with it. I was surprised to see that an hour had passed before I crossed the finish line and I'm not sure that I fully understand why. Yes, it was hot. But it was hot for the many runners who finished before me. I did still beat over 2,100 other runners, not including the DNF's, leading to yet another mid-pack finish. It was still an incredible experience and I wouldn't change a thing about how I ran the race. So like I said, I'm okay with it.
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| T-Shirt pickup at registration |
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| The innovative staggered start |
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| Looking good on Laurel Avenue |
My Garmin, which seemed accurately calibrated the last time I ran with my Kinvaras (I wore them for the race) was wildly off compared to the mile markers. I knew from my elapsed time that I was running about a 9:20 pace at the 3 mile mark but I'd hoped to make up some time on mile 4. That didn't happen, I actually lost time struggling up the long incline on Waterside Ave. There was a point where the heat was becoming intolerable, my ankle was throbbing and I was stuck next to three women running side by side chatting loudly about their kid's orthodontists. I couldn't stand it so I used every ounce of energy to put some distance between us. At four miles my energy level was nearly empty and I gobbled my gel in an attempt to restore my glycogen level. It didn't provide the boost I'd hoped and I took water as well but felt really depleted as I rounded the corner of Main Street and attacked "Pumpernickel Hill."
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| Crossing the finish line (yellow blob center right) |
The rest of the day was extremely busy. We had a family event that required some car travel and the long day and evening was exhausting for us. It was a great day though and we all slept well last night. I got a note from BJS who ran a few minutes off his goal time but still finished under an hour. I'm planning to do a recovery run some time this morning. It's much cooler than yesterday and probably much less humid. I wish I'd finished closer to my goal time but that's not the way it worked out on Saturday. I still think I trained well and I'll continue to focus on distance even though I don't have a race on the October schedule. I'm not giving up on achieving a decent time on a 10K. Perhaps with the cooler fall weather that can happen.
Saturday, September 25, 2010
Cow Harbor morning
Too much happening today to post a summary of Cow Harbor. A great experience and lots of fun. Full writeup tomorrow. Moo!
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