When a routine run is a good thing

Today's run (treadmill): 2.55 miles

I have been using the treadmill so often this winter that it's starting to seem like a routine. I far prefer outdoor running but with the snow and ice it's been impossible to do that safely at 4:00 AM. My new comfort with the treadmill is a positive and though I don't love it I'm also not using, "I hate this, I hate this" as my running mantra. A quick check on Garmin Connect shows that my longest gap between treadmill sessions last year was almost five months -- May 19 to October 14. That means that every run in that period (typically five runs per week) happened outdoors. I was clearly lucky with the weather during that span. I probably ran through a few rainstorms but I recall that most of the time conditions were clear. I guess I'm now paying for that streak of run-friendly weather.

My session on the treadmill this morning was energizing. After a moderate start I began to blip up the speed every few minutes, finishing my run at an 8:30 pace. My overall pace was in the low 9:00's and I felt strong throughout the run. It was like Saturday's race when I cruised along below 9:00/mile feeling like I could sustain that pace for a long time. Getting to this level of stamina is important to me because I'm beginning to think about my time targets for a half marathon. If I could start another five month streak of outdoor running I'd be happy. But I'll settle for decent indoor runs like today's for the time being.

Back on the road, at least for the weekend

Rather than take a rest day on Sunday to recover from Saturday's race, I decided to go for a short run. The Snowflake Run distance was only 4 miles so a recovery wasn't really necessary. At the same time I didn't want to go out for a long run since my neighborhood roads are still  marginal, narrowed by snow with icy patches and pooling runoff from the recent rain. After two weeks of treadmill running and only one outdoor run I was just happy to be outside.

The weather was sunny and the temperature was 37. I wore two light layers on top and it was chilly for the first ten minutes. I used the cold as a motivator to generate some heat and I stepped up my pace to help that along. I'd originally planned to run easy but faster felt better. It may have been Sunday's race pace that tuned me for speed but I felt good turnover on my stride. My form wasn't quite as smooth as Saturday but it all worked. With the exception of the times when I needed to slow down to run along icy parts of the road, my pace stayed under 9:00. I ended up averaging 9:05 which was speedier than I'd planned. I'll likely run indoors this week because the icy roads and darkness present too much safety risk. But this weekend I'm aiming for some longer outdoor runs.

Race shirts: The good, the bad & the very ugly

One of Brian's ugly shirts that isn't already in the rag bin

Today's run (street): 3.3 miles (9:05 pace)

The Snowflake Run race shirt

Recently my running buddy Brian mentioned ugly race t-shirts and he sent me a photo as an example. I've compiled well over a dozen race shirts in the last couple of years and many of them would clearly fit into the ugly category. This weekend I received my latest shirt for the Long Beach Snowflake Run and was pleased to see it was attractive enough to wear in public. My wife loves snowflakes and cozy long sleeved shirts so I expect that it will soon become hers. 

Good memories sometimes make up for wacky design

The other Long Beach race shirt I have is from last November's Turkey Trot. It's not a great looking shirt but it's fun and also long sleeved. I PR'd in that race so I enjoy wearing it.

I guess flesh-colored was the new black in 2009

 I participated on a Cape Cod marathon relay team in October of 2009 and the race shirts were very close-fitting technical long sleeved shirts. The front is about as ugly a design as I've seen (plus Duncan Donuts and running are a strange combination) but the back has a cool lighthouse. It's actually a good between-seasons running shirt and I especially like wearing it on trails.

Clean design and functional - I earned this one

The first race I ran in 2010 was in March, less than two months after my stay in the hospital for pneumonia. The race in Stillwell Woods was challenging and my successful run told me that I was back and fully recovered. We got technical racing shirts and I am proud to wear mine outside my home. As a wicking shirt it's just okay, but it will certainly do in a pinch.

Subtlety was not the theme in 2009

The 2010 New Hyde Park 8K shirt was a decent design, but the year before it was an explosion of red, white, blue and yellow. The back was no cleaner though it wasn't as garish as the front. Kudos to the organizers for making a change for the better last year.

The Dirty Sock design - not all that it's quacked up to be

In my opinion the Ugly Duckling Award goes to the race shirt that actually has a duck on it. The Dirty Sock Run is a great event and the organizers always give out both a t-shirt and a pair of socks printed with the words "Dirty Sock Run." I love the socks (although my son immediately commandeers them) but the shirts are not attractive.  The shirt color from the last Dirty Sock 10K is a strange blend of muddy brown and magenta. The front is blank and the back has a graphic of the event's logo -- a duck on the water. The prior year's shirt was not much better - pea soup green instead of muddy brown with the logo on the front. 

Actually, I love all my race tees no matter how they look. Each one reminds me of a special time and the accomplishment of participation.  Still, if a race organizer has the choice of making a shirt more attractive, it would be time well spent to do that!

Race report: Long Beach Snowflake Run

No snowflakes but plenty of fun

Today's run (Long Beach Snowflake Run): 4 miles - 35:22 (8:50 pace)

Despite the late course change from the boardwalk to the streets, the 2011 Long Beach Snowflake run was a great experience. The anticipated snow and sleet never arrived but it did start to mist 30 minutes into our run. I'd worn a waterproof running jacket over my shirt so that wasn't an issue. We never got the predicted snow and sleet but a steady rain started after most runners had crossed the finish line.

I met up with my friend Steve who was racing for the first time today. He's a good athlete and a dedicated CrossFit practitioner so I expected him to do well despite his pre-race jitters. We headed to the line just a few minutes before the start, putting us near the back of the pack. After giving Steve some last minute coaching we were off and running but the accumulated snows had narrowed the roads and we had to contend with hundreds of other runners working their way through the tight spaces. Steve and I did our best to navigate around the clumps of slower runners and by the half mile point the road had opened up enough for us to reach cruising speed. Our back-of-pack start and congested first minutes delayed us on the first mile, that we passed at 9:05.

Soon after that, Steve moved ahead and I lost track of him until I saw him heading west as we rounded Neptune Boulevard. My split on mile 2 was 17:55 so I'd managed to push my overall pace just below 9:00 per mile. I decided to keep that pace through mile 3 because it felt fast enough and I could maintain that speed. At the 3 mile point I decided to step it up and passed a group of runners  that I had been following for the last couple of miles. The long straight road provided a view of the finish far ahead of my arrival and once I saw it I felt I could push myself even harder.  I came through the chute at 35:22 and wished that I started closer to the front. That would have cut at least 20 seconds from my time and given me a 4 mile PR. But starting point is a variable that's hard to control so I accepted my time as it was. I do like those races where they time you at the start and finish and provide both net and gun times.

Steve ended up finishing around 33 minutes and was satisfied with how he did. He's ready to race again. I was happy to start my 2011 racing season with a good run and was glad to be running outdoors again for the first time in almost two weeks. I'll need to start focusing on distance as I begin my training for a half marathon in April. There are some interesting races between now and then so I'll decide soon where (and when) I'll hit the starting line for my next race.

Hey, what do you mean no boardwalk?!



No-flakes only on the boardwalk

Yesterday afternoon I received an email from the Snowflake Run race organizers that said "Due to weather conditions, the race has been moved off the Boardwalk." I'm sure they did that for good reasons but I'd signed up for this race mostly to run along the water. I guess running on the wooden boardwalk with ice and snow could get slippery and dangerous. But after all, it's called the Snowflake Run for a reason! The new course will be routed through the town streets and that will be fine, but I'll miss those views.

I enjoyed my guilt-free rest day this morning and I'm hoping that I'm not over confident about my readiness for Saturday. In the past I've made the mistake of assuming that a shorter race like this one should be an easy distance to cover. That would be true if I was planning to run it like a typical weekend training run but, in competition, any distance requires proper training. I hope I've done enough to prepare for this race. If it's snowing, sleeting or raining tomorrow it will impact how I run. I'll bring along my trail shoes just in case.

An unscheduled skip and an unexpected run

Today's run (treadmill) 2.45 miles

I'm not sure why, but whenever I work from home I never seem to find the time to fit in a workout. The snowy weather has interfered with my commute this year and, as a result, I've had to work from my home a couple of times. Yesterday was one of those times and it was ice, not snow, that kept me home. I made it to the train station extra early but the cancellations and delays sent me back home. I thought I'd have a chance for a lunchtime treadmill run but I ended up too busy to fit it in.

I expected to finish my race training on Wednesday but since I skipped it I used this morning to end my taper. I usually like two days rest prior to a race but one will do in a pinch. I took it easy and started off at a very easy pace. A run two days before a race is not going to help my conditioning but it might keep me tuned and flexible. As I ran I increased my speed in small amounts and finished the last few minutes at a 7 mph pace. The products of a good workout are a heavy sweat and the endorphin buzz that follows, both of which were attained today. I am happy with the way my training has gone and I feel good for Saturday. With snow, rain or a "wintry mix" on the way it could be a challenging race. Running the boardwalk, with views of the water sound good to me. I'll deal with the weather stuff when I have to.

A good taper run (despite a sore toe)

Today's run (treadmill): 2.5 miles

With less than a week before Saturday's race I'm thinking a lot about expectations. This will be my first race in 2011 and like last year's first race, snow may be a factor. The course this weekend is probably similar to last November's Long Beach Turkey Trot that was held in the same town. That was a 10K (6.2 mile) race with 1/3 of the course run along the boardwalk. The Snowflake run is a shorter distance and I'm unsure how they will map out the route. I'm hoping that it includes plenty of boardwalk because the wooden surface is preferable to pavement and the ocean views provide a nice counterpoint to the hard effort of racing. I don't know how fast I'll go or if I have a chance at a 4 mile PR. We'll see.

I would have liked to skip this morning's run and just drink coffee and watch the news under a warm blanket. I managed to change my mindset and get on the treadmill before I rethought my decision. There isn't that much to talk about when describing a treadmill run but today's was easier than Sunday's. I am still dealing with a friction burn on my small toe that I don't want to aggravate any further. I switched from my Brooks to my Saucony Grid Tangents hoping that the different fit would minimize the contact. That helped. My toe is still sore but I wrapped it in a bandage that I wet with Castile soap infused with peppermint and it's coming around. Despite the foot issue my run today was excellent. I was strong throughout the workout and never once did I look wistfully at the clock and wish that time would pass more quickly.

I'm hoping that I can carry that energy into the weekend. I'm planning to run again tomorrow and then complete my taper with light cross-training or rest on Thursday and Friday. Along the way I may get a bonus upper body workout if the ice storm we're expecting amounts to anything.

Coming to terms with the treadmill

With another storm coming tomorrow I'm resigned to doing this week's training runs indoors. This winter's snow has put me on the treadmill much more frequently than ever before. I've become more comfortable running on it but I still dislike the experience. My small toes were sore from friction burns after yesterday's run, a rare experience with my Brooks Adrenaline's. As a result I'm giving my feet a break today. I had considered an elliptical session this morning (my usual rest day) to front load my taper since I'll likely be resting Thursday and Friday ahead of Saturday's race. However, I didn't think a workout today would make much of a difference and I wanted to avoid exacerbating my foot problem.

I'm pleased with this weekend's running, 9 miles, all on the the treadmill. Some may find treadmill running easier than outdoor running but I find it hard. When I'm running at 6.5 mph (9:13 pace) it feels harder than when I run 8:45 outdoors. I no longer try to match my outdoor paces indoors, instead I start at a comfortable pace and after 10 minutes I'll increase my speed every few minutes. I usually end up running the last few minutes between 7.1-7.4 mph and that brings my overall run pace into the high-normal range. I'll run tomorrow and Wednesday morning and either rest or do a light elliptical session on Thursday. Friday will definitely be a rest day. Saturday's race should be a chilly one and today's weather report said there may also be some snow.

Forget the "shots", I'm happy with my GU

Today's run (treadmill): 5 miles

Such a deal

Somewhat related to Friday's entry, I saw an article this morning on nypost.com that reported that those ubiquitous energy "shots" that you often see on store counters near the register are "nothing more than slightly caffeinated, sour-tasting water."  It surprises me that so many people would pay $4 for 2 oz. of a product that has no FDA approval and (in some cases) doesn't list its active ingredients. It never fails to amaze me how people spend their money and use "herbal" medicines that lack clinically-proved efficacy or safety testing. My experience with Max Muscle Barracuda energy drink that came in a goody bag at one of my races was enough to dissuade me from trying any more products of that type.

I do believe in gels because I know what's in them and why they work. I had a GU "Expresso Love" packet 20 minutes before I started today's treadmill run. The extra caffeine would be a good boost for my planned 50+ minute workout. I started well and held an easy pace. This would be the first run of any distance since last weekend. The best effect of a gel is the way it helps me power through the first few minutes of a run while I transition to aerobic breathing. Before I knew it I had covered a mile and the effort to that point was low.

Five minutes later the treadmill abruptly shut down because I'd inadvertently hit the stop button. I managed to resume my run in less than 30 seconds and I upped my speed for good measure. By the time I reached three miles I'd started weakening due to the heat of the room and the small toe on my left foot was beginning to hurt from the friction of running. I decided that I'd cap my run at 5 miles so I increased the belt speed once more and powered through the next two miles before stopping the Garmin and reducing my speed to a walking pace so I could cool down and lower my heart rate.

This may be the longest run I'll do prior to my 4 mile race next Saturday. The snow has disrupted my access to the roads and trails and, with only the treadmill and elliptical as options, I haven't trained the way I usually do for a race. I'm hoping my conditioning and the short distance will help me get through the Snowflake Run. It will be fun to race for the first time since Thanksgiving week. Hard to know how I'll perform, but no matter what, I'll be glad to be running on something besides the treadmill.

Earmuffs make awful headphones on the treadmill

Today's run (treadmill): 4 miles

Hot tunes

I got an early start on my workout this morning due to the day's agenda. With the narrower roads and obstructed views of traffic in the neighborhood (all due to the huge snow banks) I thought it best to run indoors. Knowing that this would be a longer treadmill run than my usual weekday morning workout, I took my iPhone and some ear buds to keep me company. I'm not a fan of running with music for outdoor runs because the ambient noise on the trail or street is a far better sound track. That, along with safety concerns, prevents me from doing it. Indoors is a different story and I thought it might be a way to distract me from the tedium of the treadmill experience.

I can't wear Apple's white ear buds because they don't fit my ears so I jury-rigged headphones using a pair of 180's earmuffs. I loaded Pandora, started my music and then started my run. That worked well for about 20 minutes but the heat of the guest room plus the additional warmth from the earmuffs made it untenable. I removed my "headphones" and played the iPhone using its external speakers but between the sound of the treadmill, the fan and the music I found it too distracting. I spent the balance of my run without music and by the fourth mile I was really ready to stop. Treadmill runs are hard for me and I'd played with elevation and speed which made the challenge even greater.

I'm not confident that today's above freezing temperatures will melt enough snow to make it safe for a street run on Sunday so it's back to the treadmill for me tomorrow. I picked up a set of behind-the-ear headphones today so I'll give them a try if an indoor run is my only option.

Omega man



Fish power

 Today's workout (elliptical): 25 minutes

I was corresponding with my aunt who lives in France and she mentioned a homeopathic supplement called arnica that the local runners use. I think arnica is used primarily as an anti-inflammatory rather than for performance. In the January issue of TrailRunner magazine, columnist and ultrarunner Bernie Boettcher writes about how some supplements are merely everyday things that are packaged to appear extraordinary. His example is coffee. Bottling coffee and selling it under another name at a higher price might yield to some profitable sales. It's legit -- coffee and caffeine are proven to enhance performance, so people would be getting what they pay for. They'd just be paying more than necessary. I know that caffeine works but I don't know of too many other legal performance enhancers that do.

I've started taking fish oil on a regular basis, not for performance reasons but because Omega-3's supplied this way seem to be universally recommended by health care professionals. I've noticed that Scott Jurak endorses Udo's Oil, an Omega supplement that supposedly enhances stamina. With that in mind I've noticed that my own stamina seems to have improved since I've begun taking fish oil daily. It could be coincidence, the placebo effect or a boost that comes with a good change in diet. I've experienced performance improvements in the past that come from changing my routine or gear (my pace on my first few runs in the Kinvaras was noticeably faster than with my GTS 10's) but things tend to reset soon afterward.

This week I've run on the treadmill a few times and today I used the elliptical. In each case I performed better than usual. Not measurably better, but enough to notice a difference. It could be a lot of things but I'm hoping it's the fish oil. Since I'm taking it anyway, why not enjoy the benefit?

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.

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.