2011 Running Goals

Here it is, January 17th, and though I've already identified my business goals I still haven't published this year's running goals.  The following items represent my hopes for this year:

1. Run a half marathon

This challenge would have seemed completely out of reach when I restarted running in 2008 but now it feels like a logical and viable step. I don't have a half marathon identified but I'm likely to run the one during the RXR LI Festival of Races because the timing works and it's conveniently located.

2. Score settling

Run my best times ever on the Dirty Sock and Cow Harbor 10K's. Beat my time in the New Hyde Park 8K (44:42 two years in a row!).

3. Running tourism

Run outside of Long Island at least six times. Bonus for competing in a race outside of LI. 

4. Hit those trails

Add Caleb Smith, Sunken Meadow and one more state park to my trail running experience.

5. Performance

Run 1 mile under 7:50/mile or 2 miles under 8:00/mile.

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Today's run (street): 5.3 miles

Today is Martin Luther King Day that caps off a very nice long weekend of running. I was again constrained to my neighborhood so I tried to minimize the boredom by changing my route a little. My plan was to run an out-and-back course where I'd go for 25 minutes and then turn around and follow the route back home. Once again I had good energy and was cruising along when I felt a slight pain in my knee at almost the same moment that I was thinking how I never get knee pain. The pain increased and I worried something happened. I was starting to hobble and realized that I was at least two miles from home.

Since I'd done nothing to cause this sudden problem (except to think about knee pain!) I decided that it was likely that it would disappear just as quickly as it came. Every once in while I'll feel a sharp pain in my ankle when I walk and I just work it out with a few steps. This knee pain seemed to be the same sort of thing and after slowing down a little, the pain passed and didn't return.

Once the phantom injury was over I re-focused on my route but had gone a little off my planned course that made the out-and-back distances asymmetrical. I ended up adding some extra loops to ensure I surpassed 5 miles and I ended up with another third of a mile as a bonus. I'm hoping to get a chance to run while I'm traveling this week but my schedule is tight. I did cover almost 15 miles over the long weekend and I like the way I'm running right now. Maybe I'll have a chance to return to the trails next weekend. Hope so.

Good run on some roads less traveled

Today's run (street): 4.2 miles

After getting out for my run somewhat later than planned on Saturday, I focused on an early start this morning. The local and NYC news stations finally agreed on the temperature -- about 30 degrees -- and I went out expecting conditions to be noticeably warmer than yesterday. I dressed a little lighter but today actually felt a little colder. No matter, except for my hands that took 20 minutes to feel warm, (I wore running gloves instead of my ASICS glove/mittens) I was comfortable for the duration of my run.

I ran 25 seconds per mile faster than yesterday and this was because I focused on speed in certain segments. I've read that running a little faster than your normal, comfortable pace sometimes yields a more energetic response and actually enhances stamina overall. I think there's truth to that and I've noticed that running briskly on the treadmill and then dropping speed by 15-20% does not make my running any easier and it sometimes makes it seem harder.

I mixed up my route today, running streets that I normally avoid because they don't easily integrate into one of my standard loops. It was a nice change and the flow of the run was excellent. I ran the last mile faster than the first three and finished strong, averaging close to 9:10/mile overall. Two good runs in the chilly air have made this a great running weekend.

Finally, I heard from my running buddy Brian who told me about a friend (and Emerging Runner fan) who ran Cow Harbor while she was pregnant! That was the toughest race I've ever run and I can't imagine running it under those conditions. I'm sure that baby will be running Cow Harbor some day.

Running cold and hot

Today's run (street): 5.2 miles

How cold is cold? 30 degrees? 20? How about 13? That was the temperature that News 12 Long Island had at the bottom of the screen while I dressed for my run this morning. A switch over to channel 4 in NYC showed a significant difference: 28 degrees. I wasn't sure what to believe. I geared up for sub-20 degree weather wearing half compression shorts under compression pants, calf sleeves and four top layers. I wore my warmest fleece hat and my ASICS glove/mittens and thick acrylic socks with my Kinvaras. It felt cold when I stepped outside but not really too uncomfortable. Cold minus wind is usually tenable until you get to the single digits.

I started the run by focusing on a shorter stride that allowed me to maintain a cadence in the high 80's. This did not translate into any great speed but it got me warmed up quickly. About 30 minutes prior to my run I had a Cliff Gel that contained 25mg of caffeine. I have found that consuming a gel 30-45 minutes before a run makes the first mile a little easier. Once I hit my stride (pun intended) I decided to extend my planned route because I was really enjoying the run. I criss-crossed the neighborhood and as I got nearer to the end I was fairly warm. I wished at that point that I'd only worn three top layers. By my last mile I was pleased to note that I had enough energy to maintain a brisk pace. I still feel that my base is not as solid as it was in November when I could manage over 8 miles without a thought. I can do the mileage but my performance tends to degrade around the 6 mile mark.

I have a race coming up in three weeks and though it's only 4 miles I want it to be four fast miles. I have tomorrow and the Monday holiday to get in some distance runs and it would be great to run some trails. This week's snow will prevent that but I'm hoping to get to that soon. It was a good running start for the long weekend. I'm not really sure how cold it was on today's run but I wouldn't mind duplicate conditions tomorrow.

A compelling reason to run on the treadmill

Frigid temperatures on Long Island this morning

Today's run (treadmill): 2.5 miles

The news stations were reporting 18 degrees in NYC with colder temperatures in the suburbs this morning. The widget on my iPhone shows 14 degrees where I live. If not for the still icy roads, I would have liked to run outside today because I find really cold temperatures energizing.  But 14 degrees is not my idea of a good running experience.

Instead of the street, I ran on the treadmill this morning. I wore my Kinvaras that were a nice change from the Brooks GTS 10s that I've been using outdoors because they do a better job of keeping my feet warm. At this point I'm really convinced that a minimal running shoe is the key to better form. Of course with the chilly winter weather more substantial shoes have a certain appeal. I didn't run too intensely this morning but I brought up my speed after my first mile and bumped up the pace every few minutes from there.

My judgement of treadmill runs follows a different scale than outdoor runs. My starting point when running outside is generally positive and if the run is good things are even more positive. My starting point on the treadmill is the opposite and the best thing I can say about a treadmill workout is that it didn't suck. Today's run didn't suck, so yay! I'm really hoping to get some outdoor running in this weekend. Next week is supposed to be warmer but with rain and even some snow. I'm traveling to a warmer climate mid week so I may get to run outdoors in shorts. That would be a welcome change.

Anticipating my return to the road

Today's workout (elliptical): 25 minutes

Despite all the snow shoveling from yesterday's storm I felt remarkably free of any aches or pains this morning. I decided to use the elliptical machine today instead of the treadmill and I'm happy that I did. The elliptical provides a decent workout and with impact to the knees and hips it's nice alternative to a run. Plus it's quiet and human powered so I can zone out and not fear that the machine will punish my lack of focus the way the treadmill might.

It's cold this morning and that will continue through tomorrow. I'm resigned to a treadmill workout in Friday and though I don't really like the experience I like the convenience of starting my run so quickly after I get up. Unlike outdoor running that requires lots of layers, reflective vest, headlamp, etc., I throw on shorts, shoes and a shirt and I'm running. I'm hoping to catch a break on the weekend that will allow me to safely run outdoors on Saturday. The cold dry air, snow covered lawns and early winter sunrise make for a satisfying experience. Can't wait to get back outdoors.

2.75 tons of workout fun

It seems much heavier once you do the math

Today's workout (Shoveling): 2.75 tons

I didn't do a formal workout today but worked hard to clear the snow from my driveway no less than three times.  I decided to estimate the amount of snow I moved off the driveway and street, basing my calculation on the dimensions of my driveway, the height of the snow and the weight of water: 7.48 gallons per cubic foot. Compensating for the snow moved by my wife and factoring in the heavier density snow piled high at the end by the snowplows (three times!) I came up with the above number. As impressive as it sounds, most of my technique involves pushing rather than lifting snow and I barely work up a sweat even after 90 minutes. But work is work and we did work.

Speaking of work I ended up staying home and working out of my guest/exercise room/home office using all the tools available to the 2011 business person including laptop, iPad, iPhone, VPN, IM and Webex. It was a very productive day and I thought I might work in a treadmill run or an elliptical session but I found myself without the time to do it. The town did a good job of clearing the streets but they are still too snowy and icy for an early morning run on Thursday. I'm planning to use the elliptical in the morning unless I feel more like running. In that case it's back to the treadmill and hopefully no more shoveling.

Last outside run before the blizzard

Today's run (street): 2.6 miles

Snow is coming. We're not sure how much we'll get but estimates for my area are in the 8"-12" range. I like snow but I don't like the commuting problems that come along with major storms. My other issue is that snowstorms make the roads and trails impassible and that forces me to run indoors. On the bright side, I can look out the window and watch the snowy scene as I run on the treadmill.

Knowing that tomorrow's run will likely be indoors, I made sure I got outside this morning. At 3:50 AM the temperatures are usually at their lowest point of the day and I'm often tempted to overdress to prevent the initial shock of transitioning from 68 degrees in the house to 20 degrees outside. I got it right this morning and went out feeling cold, but comfortable, starting slower than normal but picking up the pace by the minute. Unlike Sunday I remembered to start the Garmin and had even adjusted the calibration on the foot pod before my run. After reaching what I was sure was a mile I glanced at the watch that only showed .91 miles and that surprised me. I later mapped my route on Gmaps to see that even after the calibration adjustment I had covered 5% more distance than the Garmin recorded. I was actually happy to see that because it meant my overall pace was in line with the way I felt while running.

Today's run actually felt very good. I had none of the leg heaviness or low energy response that plagued me on Saturday and at the beginning on my run on Sunday. I'm holding out hope that the snow will wait just long enough to let me get out for another run tomorrow morning. The chance of that happening is low but you never know.

Running off the grid

Yesterday's run (street): 4.6 miles

It was a surprisingly busy weekend, especially on Sunday. I didn't have time to post but I was able to work in a morning run. After Saturday's unusually tough four miles I'd hoped Sunday's would be better. It's been cold since the turn of the year and yesterday morning the temperatures were in the mid 20's with wind chills making it feel like the teens. I've learned that until the temperature approaches 10 degrees that smart layering will hold off the cold long enough to to keep things tolerable until my body warms up from the run.

I thought yesterday's run would be a repeat of Saturday's. My legs felt a bit stiff over the first mile and I anticipated that things would go from bad to worse. With nothing to lose, I decided to pick up the pace to see if it would make a difference. That actually helped a lot and my stride began to feel more natural. I took a different route than normal so after running a while without hearing the chirp of my Garmin I looked at the watch to see that I'd never turned on the foot pod. I fortunately remembered my start time and paid attention to my finish time and after Gmapping the route I figured out my approximate pace. In the past I would have been upset to have run without capturing the metrics on the Garmin but once I realized I was untethered I actually felt very free during the run.

Neither run this weekend was very long but at least yesterday's turned out satisfying. With more snow on the way I'm thinking that I'll probably be constrained to the treadmill and elliptical this week.

Tough going on snowy roads

Today's run (street): 4.1 miles

With all the attention that I've been giving to running a half marathon you'd think I'd been working hard to build up my base mileage. Between August and November I was doing a good job of mixing distance runs into my weekly training schedule and I credit that work to achieving consecutive PR's on my last two 10K's. I had a few high mileage weeks between Thanksgiving and early December but since my 10.2 mile run at Bethpage on 12/11 I've only done one run that exceeded 6 miles. I can blame that (somewhat) on feeling under the weather mid December after my flu shot and then dealing with actual weather obstacles (snow) between Christmas and New Year. The snow prevented easy access to higher distance locations like Bethpage and Stillwell on the weekends.

I went out this morning with the intention of covering 3-5 miles. After yesterdays snowfall the streets are fairly clear for cars but it's still somewhat icy for foot traffic. I figured I could run safely without a sidewalk escape path if I was extra vigilant and I had no issues with the local traffic today. It was 25 degrees outside when I started my run and I dressed appropriately. I took the first mile slow, partially because I didn't feel that energetic and partially due to the icy, snowy layer underfoot. I think that the constant but slight adjustments for balance tired me out quicker than I'd expected. I found a pace that I could sustain without too much trouble and after winding through a number of streets I reached my house after covering 4.1 miles.

It was one of the toughest 4 mile runs I can recall, far more taxing than some I've done at twice the distance. I hope the temperature rises above the freezing mark and melts the ice enough to make tomorrow's run a little more stable. Of course we're hearing about more snow tonight so I may end up working out indoors on Sunday. I'm really hoping that won't be the case.

A snowy day and a Snowflake Race

Snowy dusting of the holiday display outside my window

Today's run (treadmill): 2.3 miles

Last year I got off to a late start for racing but still managed to get in eight races between March and November. Since I'm (thankfully) not forced into a running moratorium like last year, I'm targeting my first race of 2011 for February. It's a 4 mile run in Long Beach, the same location where I ran the 10K Turkey Trot in November. This event, dubbed the "Snowflake Race", is shorter than that but, like the 10K, part of the race is along the boardwalk. My friend and running partner Steve is also signed up. It's his first race and I have the feeling he'll be going all out. I've only run one prior 4 mile race, the 2009 Marcie Mazzola Memorial (now a 5K), so I will have a chance for a new PR. Maybe I'll use Steve as a chase rabbit.

This morning I used the treadmill again although the streets are still clear. There were some reports that today's snow would start early so last night I decided to prepare for an indoor workout. There's never much to tell about running on the treadmill. I've already complained about my dislike for the machine (nothing personal Sole F63, I abhor all treadmills) and today was no different. The positives are that I get a great workout because it's just so hard for me to run this way and it's also a good way of practicing patience.

Unlike road or trail running, treadmills provide no visual acknowledgement of progress except for the little track diagram on the display. I've got fairly good at switching my mind to a zen/alpha state that helps me get through the bulk of these runs. Of course I still need to watch my step because a treadmill can be dangerous to those who fail to pay attention. For me, the best part of a road run is usually experienced during the run itself but the best part of a treadmill run is when I finish.

Half marathon: get with the program already

Today's workout (elliptical): 25 minutes

I've been reading an article in the January issue of Runner's World that focuses on the Hansons-Brooks Distance Project. This project is actually an Olympic training program created by two brothers who have partnered with Brooks running to help train runners of all types. Or as they say "Elites to mid-packers." Being a solid mid-pack finisher in most of my races I was naturally intrigued. I'm not particularly interested in most training programs and methods because they are so structured. One reason that I like running is the freedom that it provides. I like that I can make "in the moment" decisions about how I'm going to approach a run: fast, slow, long, short, with hills, trails, etc.

The reason I might consider following a structured program relates to my goal of running a half marathon this year. I've managed to self-train adequately for races up to 10K but I think I may need some further guidance when taking on over double that distance. My friend FS followed Hal Higdon's marathon training program and was pleased with the results. Higdon also has a half marathon program so I will consider that as well. What struck me about the Hansons-Brooks method was the focus on quality miles rather than pure volume. They are also strong advocates of training in groups. Since I am so constrained in terms of time for training I need to find a way to be ready on race day after having, at best, 25 mile weeks. I'm still not sure that I have the desire (and discipline) to follow a formal program. Perhaps a hybrid approach will work. Of course I still need to find a half marathon to run before I start any structured training.

The right decision was to run

Today's run (street): 2.5 miles

The great debate raged on this morning as I poured my coffee before heading back upstairs to change for my run. I've had trouble with my sleeping patterns this week and woke up feeling too tired to run today. But feeling tired is only one factor in my decision to take an ad hoc rest day. At 3:50 I was undecided and at 3:55 I was sure that the benefits of resting another 45 minutes were greater than the benefits of a marginal run. By 3:58 I'd decided that a run was the better choice and quickly dressed before the devil on my other shoulder talked me out of it.

As a compromise to the way I felt I began at a deliberate pace and picked it up after about a mile. It was cold this morning and even though I wore two substantial layers I still felt a chill in my upper body. My faster second half of the run helped to warm me and by the end I was sweating. My splits were almost a minute apart with my second 1.25 mile paced around 9:10. I was glad that reason (and guilt) drove me outside for today's run. I am definitely in need of better sleep but I'm feeling fine two hours later so no harm done this morning.