Does this count as a 60 minute upper body workout?



14" added to the base. Hey, I can finally dunk a basketball!

 I woke up to 14" of new snow and a pile of icy chunks 3' high, 4' deep and 20' wide at the end of the driveway (courtesy of the town plows). My wife and I got out early and spent an hour digging out as much as we could. Even after that point it seemed that we'd barely made a dent. I am happy to shovel for hours but I wanted to wrap up before my neighbor came out with his snow blower that spews a toxic mixture of gas and oil. A couple of roving shovelers happened by and my wife and I decided to hire them to get through the rest. It turned out to be a good investment. The Long Island Railroad canceled many trains and suspended service a few times so I elected to work from home today.

I'm not sure this morning's shoveling constituted a workout but I did work up enough of a sweat that I shed my jacket to help me cool down. I'm thinking about doing an elliptical workout at lunchtime if my schedule works. The irony of working from home is that I often over-schedule calls and I end up with less time than I do when I'm actually in the office. I love the snow but the frequency and volume we've received this year has forced me to run indoors a lot more than I'd like. Worse, I haven't been able run the trails since December and I miss that a lot. I wish I had invested in snow shoes before the winter season. While I'm thinking about it, it would also be nice to have an efficient, environmentally correct snow blower.

Happily, not all treadmill runs are the same

Today's run (treadmill): 2.41 miles

Despite the inherent lack of variables of the process, not all treadmill runs are the same. Yesterday's run was very different from today's. For one thing, I wore my Brooks Adrenaline's instead of the Karhu's and realized how much the right shoes matter when running on the treadmill. Second, I had no issues with fatigue this morning and I jumped into a faster pace from the beginning. The biggest difference between today and yesterday is that today I felt like I was running. Not running in the treadmill sense, where your are physically and mentally constrained within an area no wider than a 22" tread and no longer than the safety cord allows. I was able to focus on my form and actually pictured the streets in my neighborhood as I ran along. If nothing else, it helped pass the time. For me, anything that speeds me through a treadmill run is a good thing.

Back on the Karhu Fast 2's

Karhu Fast 2 -- I wish they ran as good as they look

Today's run (treadmill): 2.3 miles

I didn't want to deal with dark and icy roads this morning so last night I set up my gear for a treadmill workout. As much as I prefer running outdoors I do appreciate the time that I save in the morning by staying inside. I would usually choose my Saucony Kinvaras for the treadmill but the soles were caked with grime -- a combination of road salt, sand and mud. I wore the Kinvaras on Saturday after the snow plows and the residue from the street made them unsuitable for the tread belt. I decided to give the Karhu Fast 2's another chance. I was curious to see if I liked them any better after a few week's layoff.

I was tired this morning and needed my alarm to wake me up. I knew from my energy level that today would be a maintenance run and nothing more. I started slower that usual, around 6 mph, and gradually built my speed to 7 (an 8:34 pace). The Karhu's did fine but they just don't feel ideal for my stride. It may just be the height of the mid sole. Its "fulcrum" feature also may not well with my mid foot landing style. That didn't mean the shoes failed to perform, in fact they took everything I threw at them. It was really about the feel compared to my Kinvaras and GTS-10's that move more naturally with my foot. I had a decent run this morning and I managed through the treadmill experience despite the combination of boredom and terror that comes with that. I may treat myself to the elliptical tomorrow depending on the weather.

5 degree weather is cramping my style

It's extraordinarily cold today. The display in my car showed 27 degrees in my garage and by the time I reached the train station, seven minutes later, it said 5. I usually rest on Mondays so I didn't have to suffer through a treadmill session this morning. My threshold for morning runs is about 14 degrees. After that it's the treadmill or elliptical machine.

It's been a tough winter for running. We've already had more snow in December and January than what we usually average for the entire season. I like snow but it reduces my choices for running venues. I won't be running any wooded trails for a while and I'm sure that the Bethpage bike trail is snowy and icy right now. My choices are either indoor running or around my local neighborhood. Make that a subset of local streets because the snow and ice has limited access to some key cross points. More snow is coming this week which will exacerbate the problem but at least the temperatures should rise. It looks like I may be doing much of my race training indoors unless we see a big thaw soon.

A difficult run on a cold winter's day

H/H Trail Lizards -- great on snow - not so much on the road

Today's run (street): 3.8 miles

My streak of energizing, feel-good runs was broken today with a 3.8 mile run that felt much longer. I was surprised to hit the wall so hard on this relatively short run. Learning from yesterday's experience, I wore my Helly Hansen Trail Lizards because there is still much snow and ice (and ice covered snow) on the roads. Things started out well, I moved right along, hardly slowing down for the snowy-icy patches. The Helly's provided great grip and stability over these areas for the most part though there were some spots that I preferred to dodge rather than run straight though.

My first hint of trouble happened on my first turn into the westerly winds that made the 18 degree temperatures feel much colder. I really wished at that moment that I'd worn my balaclava. On top of the force of the wind, the touch of my glasses against my face grew increasingly uncomfortable. Once I turned another corner that problem fell away and I felt like the worst was over since my body was warmed up, making straight-on winds less of an issue from that point. That much was true and I progressed well but I started to get tired as I neared the 25 minute mark. It may have been the cold or the fact that the Helly's don't run very well on pavement but I began to experience signs of bonking.

My level of effort (using the Daily Mile 1-5 scale) moved quickly from two to three to almost four in a period of five minutes and I decided to re-point my route back towards my home. Despite this difficulty I forced myself to maintain a reasonably fast cadence and came in with a respectable mid-9 overall pace. The runs today and yesterday were not typical street runs as the snow, ice and slush made them more trail-like. Perhaps it was the harder work coming from running the Trail Lizards on the road instead of the trail where they shine. It doesn't matter why, only that today's run was tough and hopefully the next one will be better. Even as I slogged through the difficult last mile I thought to myself how much I loved this crazy sport.

Garmin foot pod calibration - one of life's mysteries

Today's run (street): 5 miles

The action of calibrating my Garmin's foot pod is hit or miss. The best way to do it is when you run an exact distance and it calibrates automatically. Another method is to adjust the foot pod based upon a known factor, such as the percentage between what was recorded and what you actually ran. The third way is the worst way and of course it's the one I usually follow because it's also the the easiest. In this case, when I'm consistently over or under recording my distance (compared with Gmaps) I manually compensate by arbitrarily increasing the the index until I get close. Sometimes this works great and the foot pod will report accurately for many runs. Since I often switch the foot pod between pairs of shoes it's usually off by some factor anyway and that's why I Gmap my runs.

Easier said than done

This morning I adjusted the foot pod thinking that a .05% decrease would compensate for over recording would get me to the 1/100ths of a mile accuracy that I often observe. When I went out this morning on the freshly plowed streets I was moving well. Except for on the spots that were still covered with packed snow my pace was fast and my stride was good. I often follow the same exact route for the first mile to gauge whether the Garmin is ahead or behind my real distance. I must have been confused today because I came through the first mile thinking that the foot pod was under recording, when in fact it was probably off by 3% the other way. I'm still fuzzy about when it chirped and where I was when that happened but when I finished my run the recorded distance was .23 miles greater than what I mapped using Gmaps.

I find it hard to believe my calibration was that far off and I have a different theory. Much of the roads were covered with a combination of slush and snow and my form differed greatly when I ran on those sections versus the open pavement.  It's possible that this difference in stride, cadence and lift may have thrown off the foot pod. I won't ever really know but I'm planning to reset the foot pod to 100% index value and start again. If I thought that a GPS watch would be more accurate I'd probably buy the Garmin 210. Most of the time I'd be better off just running with a stop watch and calculating pace later, after I'd Gmapped the route. The only problem with that is when I run the trails or on the treadmill and the foot pod also provides excellent data that I value, including split times and cadence. I guess I'll just keep calibrating and hoping for the best.

A tropical change of pace

Sunset over the Gulf coast

Yesterday's run (southern FL): 4.1 miles

I've been at a conference for most of this week and due to travel and meetings I didn't get a chance to run on Wednesday. Thursday morning I met up with my friend CK for a run before the conference activities started. I was giving a talk in the afternoon and knew that this would probably be the only time that I could fit a workout into this trip. CK and I headed out from the hotel tracking south along a straight, palm tree-lined road. It was fairly early when we left and there was little traffic. The sun seems to rise later in southern Florida and the light at 7:00 AM was still at low intensity. Florida gets hot, even in January, but it was a cool 58 degrees with very little humidity when we started.

Compared with my recent paces, CK and I moved along at a moderately fast clip and I was pleased that I could hold up my end of the conversation even as we pushed against my comfort zone. We continued south for two miles then turned around for the return. On the way back we threw in some minute long tempos and before we knew it the resort was back in our sight. We ended up averaging 8:55 per mile for the run and it really seemed effortless.

The conference went well  and despite the 5" of snow that fell in New York this morning I was able to return home pretty much on schedule. I've only run about 6 miles this week so I'm hoping to make up for that this weekend. With all this fresh snow it looks like I'll be once again confined to neighborhood running on Saturday.  My next race is coming up in few weeks so I'll need to focus on training for that. Running with a high performer like CK showed me that I'm in good shape but I still need to step it up to be as competitive as I'd like to be. I want to achieve a new PR for 4 miles and this race takes place at the same location as my 10K PR so prospects are good. Performance will be my focus for now.

Heading to warmer climes

I'm sure I'll find someplace to run here

Tomorrow morning I'm heading down to Florida to give a talk at a conference. The weather in NYC is miserable and it looks like that may continue into Wednesday so I'm hoping I don't encounter too many travel delays. According to my colleague KWL who arrived there today, the conference resort has some great places for running. My friend CK will also be down there and we have plans to get together for a run. My schedule is so tight that I'm not sure when I can fit that in but I expect that we'll figure it out. The weather where I'm staying is mild, ranging between 60-78 degrees so I'm packing light. No long sleeve running shirts or cold weather compression gear. I'm not a fan of business travel but the chance to run someplace near the water gives me at least one reason to like it. 

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.