No regrets

Yesterday afternoon's workout (cycling): 4 miles

When I look back on a race I often think about the things I wish I'd done differently. Sometimes I lament the way I'd paced my run and other times I'll regret that I didn't do enough focused training. I can usually identify at least one problem that I wished I'd corrected prior to race day. But, for yesterday's 8K, I can happily say that I wouldn't have changed a thing.

The important point I took from this race is the knowledge that I'm capable of running a mid-8:00 pace for five miles. Even at the finish I felt strong. I had been concerned that I was losing some of my edge because my average training pace has degraded some over the last couple of years. I realized yesterday that, for many months, I'd backed off too much on performance in favor of having more comfortable runs. Only recently have I persistently focused on performance, including speed work on the track and extra workouts from cycling.

If yesterday's performance is an indicator of  how I trained then there's not much I'm going to change. Even so, although I was happy with the way things went at the race, I can't ignore that I finished solidly mid-pack and toward the back of my age division. There were a number of speedy middle-aged club runners on the course yesterday so I understand why I placed where I did. Maybe next time I can be a little more competitive.

Race report: 2011 New Hyde Park 8K

An 8K PR for the ER

Today's run (New Hyde Park 8K): 5 miles at 8:40/mile

As they say, the third time's the charm and that was the case for me after today's race. I had hopes of beating my prior finish time of 44:42 that I ran in both 2009 and 2010 and I certainly did that. Last year I went out much slower than the prior year and picked up my pace later in the race. That resulted in a better experience than 2009 (when I went into energy debt by mile 4) but my time ended up exactly the same. But that's ancient history -- the better story is today's race.

TEAM EMERGING RUNNER

Form doesn't always follow fashion

Although my wife and kids try to join me at every race, for some reason they could not attend prior to this year. It was a great psychological bonus to have them with me today. We arrived early and were able to park at the school, unlike last year when I needed to park some blocks away. I saw many familiar faces, this is very much a running club race, and I knew that it would be a fast field. The scene was familiar and, per tradition, the race tee was, umm, aesthetically interesting. But it is 100% polyester so I can run in it.

Registration was well organized, as usual

PRE-RACE PREP
We watched the mini run for kids and then made our way towards the starting line. I was feeling good and my Hattori's felt light on my feet and ready to race. What had started out as a cool and cloudy morning had turned sunny. Thankfully, it still wasn't all that hot. I took a GU Roctane gel 30 minutes before the start. I also carried a small bottle of water in case I needed to refuel near the end of the race and wanted some hydration along with the gel.

Off and running

START
We started on time with a field of almost 300 runners. I hit start on the Garmin 210 and took off quickly, happy to see my family on the sidelines. I felt good knowing that I'd see them again in about 45 minutes. I had prepared well for this race -- two day's prior rest, a reasonable taper, core exercises the day before, my favorite gel in my system and adequate hydration before the start. Plus my excellent Craft running shirt and those Hattori's.

THE RACE
When my Garmin chirped at mile one it took me by surprise. Interestingly, the FR 210 indicated that mile a few 100ths sooner than the official mile station. I've been a little suspicious of the measurement of this course because my Garmin FR 50 and 60 always over counted and my prior mapping of the course on Google Earth put it a tick longer than 5 miles. Since the GPS never over counts it makes me wonder a bit.

More importantly, I felt great after mile one and that continued as we headed north on New Hyde Park Road. Mile two comes along the service road on the LIE and I found myself passing people instead of being passed (as was my experience last year). I was still feeling strong at the third mile and decided that I didn't need an additional gel to get me through the duration. By mile four I knew I was on track to beat my prior time but knew I still had another mile to cover. I went against instinct and surged on the uphills, surprised to find I still had energy when I got to the top.

When we turned into the neighborhood that backs the school I knew I just needed to maintain a decent pace to finish under nine minutes a mile. I was feeling good until a race volunteer yelled "Just over half a mile to the finish!" For some reason that made it seem like I had more distance to run than was in my head but I knew that soon it would be less than a half a mile.

THE FINISH
I finally saw the yellow street sign and green lawn of the school a few hundred feet ahead. At that point a young woman pulled beside me and said "This is it" before dropping into gear and leaving me in the dust. I kept up my charge and when I hit the lawn I sprinted toward the finish line. I noticed my son and daughter running on the sidelines in my direction and I looked for my wife who was getting ready to photograph me crossing the line. It was the first time I ever got a picture of me finishing that race (top photo).

My Garmin recorded the race as 5.05 miles and I'll take a look at the route it captured when I upload it on Garmin Connect. I knew I beat my prior time and was really happy to see that I achieved a pace that I'd even consider good for a 5K. After grabbing some water and walking off some post race energy I checked the posted times and verified that I had a new PR.


EMERGING RUNNER COMMUNITY
I was very happy to meet another runner, Paul (below right), who told me that he's an Emerging Runner reader. Paul was running in Saucony Mirages and they worked for him, helping him to a sub 7:00/mile finish. Amazingly, Paul had raced the previous day and he told me that he races about once a week. No wonder he's so fast! I was really glad he stopped to talk and I'll look for him at other races, but I know I won't be able to keep up with him once the gun goes off.

Two runners: one fast, one emerging

I'm very pleased with today's race for so many reasons. It was my best race performance this year and it reinforced to me that my training and preparation are on track. I loved the Hattori's and I don't want to run in anything else now. I don't have any more races on the calendar until the Dirty Sock in August but I'm tempted to find a 5K to run in July.

I'm 40% short of "good"

With an emphasis on "hard"

Today's workout (core and strength training): 20 minutes

I'm being tortured again by the beautiful weather. Just going outside to put up a new clock in the pool area has me itching to go out for a run. It's sunny, 64° with 54% humidity today. Maybe I'll allow myself a very easy bike ride later.

This morning I ran through my standard set of core exercises and added some other elements. I never feel like I work hard enough after completing a core session even though I add more repetitions than what's specified in my instructions. I started reading the current issue of TrailRunner magazine and saw an article about improving your strength-to-weight ratio. The article includes a chart that lists the amount of push-ups that a person should be able to do based on their gender and age.

The ideal core strength-to-weight ratio (CSSWR) is 4 (or below) with 4+ to 8 categorized as "adequate." I missed the ideal by quite a bit and while I got close to doing 20 push-ups I'm still about 40% short of being "good." I'm guessing that these categories are based on tuned, not recreational, athletes like me. But I like a challenge and now that I have a benchmark I'll see how well I progress against this index.

Tomorrow I'm running the NHP 8K for the third consecutive year and I go into it feeling relatively ready. I'm planning on wearing the Hattori's for the first time in a race and that will be interesting. In terms of performance I'm hoping that I'll beat my prior time but I'll be happy just as long as I enjoy the experience.

Will rest and core work beat heat and humidity?

Why is it that on the Friday before a race the conditions in the city have to be so perfect? 57° with 45% humidity is ideal but I won't be running in Central Park today (or anywhere else). While I'm sure that running hard the day before a race probably affects my performance on race day, I'm not convinced an extra day's rest helps all that much. I took two rest days before the 2010 Dirty Sock and still struggled mightily at the end. The Great Cow Harbor 10K was a rough ride even though I followed my two day rest policy. However, both of those races occurred on days that were extremely hot and humid and perhaps those factors trumped the benefits of resting.

The two best races that I ran in 2010 were the Hope for the Warriors 10K and the Long Beach Turkey Trot 10K. These races were run in cooler temperatures than the Dirty Sock and Cow Harbor 10K's. In both cases I rested two days before and did a 20 minute core workout the day before each race. I won't fool myself into thinking the core exercise made the difference but it may have helped. Weather predictions for Sunday are showing high 50's to low 60's with relatively high humidity and possible thunderstorms. I can't control the weather but I can control my training, so I'll do my core workout and leave the rest to nature.

Achilles scare

8K race = 4.97 miles

Today's run (street): 2.5 miles

With this morning's run I ended my taper for Sunday's New Hyde Park 8K. This race, that I'll be running for the third time, represents an interesting challenge. In 2009 and 2010 I finished with exactly the same clock time despite running two very different races. The 2009 race was extremely difficult for me because I went out hard from the start and paid for it later. Last year I went out at a moderate pace and tried to maintain a steady speed throughout the run. In the end it worked out the same although it was far more enjoyable to run steady than to almost flame out at the 35 minute mark as I did in 2009.

I decided to follow my typical route this morning and my run was fine but, at the start, I had a slight feeling of soreness from my Achilles. This made me concerned that I was not quite ready for daily runs in the Hattori's. I kept my pace moderate and hoped that when the tendon warmed up the pain would disappear and that's pretty much what happened. I have no residual soreness as a result and it could have simply been one of those early morning aches and pains I get due to my sleep position.

Now it's time to rest. I'm always tempted to run after I've finished my taper and I'll miss my lunchtime run in Central Park tomorrow. I may indulge in an easy bike ride on Saturday but I won't push it any further than that. I'd like to beat my previous time for this race but I may not be able to do that. I'll be satisfied with my time no matter what, as long as I did the best that I could.

Following a different route

Today's run (street) 2.35 miles

I've gotten into the habit of running the same route every weekday morning so I decided to break free of that today and follow some different streets. My normal course is a measured distance of 2.52 miles and it allows me to manage my time and compare known distances to the Garmin readout as I run. The problem with changing my route is that I lose all my benchmarks when I follow other roads. That's fine almost any other time but at 4:00 AM I only have 25 minutes or less to run my route. Taking the wrong street can put me way behind.

Today's run took me along some streets I rarely run so it was a nice change of scenery, not that you can see much with just a headlamp. I ended up hitting the one mile mark close to where I normally reach that benchmark but, instead of following the standard route for the remainder of the run, I followed a different direction. My ad hoc route brought me home sooner than usual so my distance fell short of normal. I ran the last mile fairly quickly, at around an 8:40 pace. One more training run to go before the race.

Taper week run

Today's run (street): 2.5 miles

Since I'm tapering this week I decided to forgo my usual post-weekend rest day. Although I did get out for a bike ride yesterday, I was disappointed that my planned run was cut short due to the weather. Between Friday and Sunday I'd ran a total of 13 miles, two of them as speed drills. It was mostly quality miles and it provided me an opportunity to get used to the Hattori's that I plan to wear during next Sunday's 8K.

The big mistake I'd made prior to my half marathon was over-training the week before my race taper. To prepare for that distance I'd done two 8+ mile training runs, some rigorous cross training sessions and a number of other miles. I ended up with a sore knee or IT band (still don't know which it is) that plagued me through the half. Until recently, the soreness was still making some of my runs difficult.



A Hattori's best friend

 Today's run was my typical weekday workout, 2.5 miles. I'm very pleased with the Hattori's so far, having done two 5+ milers in them. I think I'll be fine in them for Sunday's race. Yesterday I bought a pair of Wigwam Ironman triathlete socks (thin, seamless, wicking, stretchy) that work better with the Hattori's snug fit than standard running socks. I'm hoping that the rain holds off tomorrow morning when I go out for my penultimate taper run.

Cutting it short

Today's workouts (street): 1.2 mile run and 7 mile bike

Happy Memorial Day. I went out for a run early in the morning and timed it imperfectly. What started as a misty drizzle turned into a hard driving rain by mile one. I headed straight home when I started seeing flashes of lightning nearby. Later in the day the skies had cleared and I considered trying another run, but instead decided to take the bike out for a ride. It wasn't the long run I'd hoped to do today but I was pleased to get in a second workout on what turned out to be a very busy day.

Garmin 210 - trouble keeping track on the track

A shot of the track from this morning

Today's workout (track): 8 x 400's plus 3 mile run

Since I'm racing again next Sunday, I wanted to get in a little speed work before I taper my training next week. This morning I headed over to the local high school track to run some intervals. There were a handful of runners and walkers already on the track when I arrived but the lanes were fairly clear. I brought a stopwatch as well as my Garmin and I ended up using the FR 210 to record my runs and used the stopwatch to time my rest periods between intervals.

I didn't run the intervals hard. My goal was to do mile-equivalents a little faster than my 5K race PR and I managed to average 8:06 across eight quarter miles. I hoped that would recruit enough fast twitch fibers to give me some speed when I ran the following three miles (5K actually) and it did. I averaged 8:45 for that run.

A clear margin of error

The Garmin did not do a good job capturing my route. The picture above is a grab from Google Earth using the imported KMZ file. I stayed primarily in a middle lane but the GPS interpreted that much differently. Even though the 210 is always a little off I still like it a lot. It's great to be able to run without swapping the foot pod every time I change shoes. Especially in the case of the Hattori's that don't even have a place to attach a foot pod.

I'm really happy with today's workout. While I'm still not speedy, I've proven to myself that I can run sub-9:00 paces when I need to. The Hattori's were interesting to use on the track and they responded well when I took off in a sprint to begin each interval. I haven't decided what I'll do for tomorrow's Memorial Day workout but I am hoping to fold in a bike ride or two before I return to the office.

First run in the Saucony Hattori's

The Hattori's are a simple solution

Yesterday's run (Central Park): 3 miles
Today's run (street): 5.15 miles

Occam's Razor promotes the principle that we should tend towards simpler theories. William of Okham probably wasn't thinking about running shoes back in the 14th century but the idea still holds. This morning I went for my first run wearing the new Saucony Hattori's and the experience made me really question why running shoes (even some "minimalist shoes) need so much material, cushioning and height. The Hattori is so simple but it lacks nothing.

I put the Hattori's on over my thinnest pair of running socks and wished I had socks that were even thinner. If I were more comfortable running without socks I would have done that. With socks, the fit was tight, even though the shoes were my size - 10.5. But tight in this case means snug. The flexible upper stretches like a SPIbelt so there was no consequence to my toes even though I ran in them for five miles.

Another thought that kept recurring as I ran was the idea of proprioception, an awareness and connection to the ground. Although the Kinvaras are a minimal style shoe, they stand more than 20 mm off the ground and have a difference of about 6 mm between heel and front. The Hattori sits your foot just 4 mm from the ground with zero drop and you notice that right away as you take your first strides. You can really feel the ground so you better be striking forward, lest you land on a piece of gravel on your heel. That will teach you. It's not hard to land forward though, this shoe does that work for you.

I was somewhat concerned that a shoe that offered no real protection and little cushioning would take a toll on me after even five miles but I had no troubles during or afterward. I have been running in the Kinvaras for over a year so perhaps I was already conditioned to a more minimal experience. I loved the feel of these shoes from the first steps off my driveway. I felt like my running was easier than normal throughout my workout.

Yesterday I ran in Central Park with my friend Steve and I wore my Kinvaras. It was sunny, hot and humid and we only covered three miles but it felt far harder than the five miles today. I cannot wait for my next run in the Hattori's but I'll need to get some new socks. Did someone say REI?

It's not summer, but it's Summer Friday

Today is the first of my company’s “Summer Fridays” and it’s appropriate that it falls on the day before Memorial Day weekend. I’m not saying NYC is a ghost town this morning but my office floor is virtually empty. Perfect conditions for a productive morning. Some of my best running adventures have happened on Summer Fridays, including runs across the GW Bridge, the West Side Bike Trails, the Brooklyn Bridge and along the Old Croton Aqueduct Trail. Today I’m running in Central Park around lunchtime with my friend Steve. After that I’ll head home to start my long weekend.

When I got home last night my Hattori’s were waiting for me and I wasted no time trying them on. My daughter pronounced them “even cooler than the Kinvaras.” High praise indeed. The Hattori does not look like a running shoe and, if not for its sturdy mid-sole/out-sole, I would take it for a slipper with a very over-the-top design. The shoe fit me snugly and was extremely comfortable on my foot. I then tried it without a sock and it felt great. But I won’t run that way. Not my style. I think I’ll need to find thinner running socks though.

I resisted temptation to run in the Hattori’s last night and I’m not wearing them on today’s run because the zero drop and flat platform may take a little adjustment. You can bet I’ll be running in them tomorrow, or maybe I'll take them for a spin this afternoon when I get home. After all it is a Summer Friday.

Even Saucony's website is minimal

Click on picture for larger view

I noticed that Saucony has changed the look of their website to super minimal this week to celebrate the launch of the Hattori. I just looked at a pair at the Super Runner's Shop in NYC. Can't wait to try them on.

Going more minimal

Today's workout (elliptical): 25 minutes

The waiting is the hardest part

I've been waiting excitedly for my Hattori's to arrive from Saucony. I was told to expect them early this week but, so far, nothing. I'm curious to see how I'll run in a shoe that provides little in the way of cushioning and with zero drop-off between heel and toe. I've been running in "minimalist" shoes (Saucony Kinvara and now Mirage) for over a year without a problem. The Hattori represents a whole new level of minimal.

Last summer I experimented with pool shoes, running a couple of miles around my neighborhood to see how it felt. Unlike the shoes I was wearing, my pool shoes gave me no option but to land forward in my stride. The downside was that my feet quickly developed blisters. I suppose socks would have helped that but the pool shoes were far too floppy to seriously consider for distance running. I'm hoping the Hattori's provide the same connection to the road that I got from the pool shoes but will also provide the protection and comfort of a trainer.

Planning my long weekend race training

Today's run (street): 2.5 miles

I went back out to the streets this morning after two days of rest. Although the temperature got into the low 80's yesterday and similar weather is predicted for today, I was happily surprised by how cool it felt when I stepped outside. It took almost a minute for the Garmin to lock onto a GPS signal so I used that time to do a few dynamic stretches.

The two day's rest definitely helped me at the start. Instead of the early discomfort from transitioning between anaerobic and aerobic running, I was good to go from the start. I followed my basic route and threw in some speedy sections throughout the run. My knee felt fine but I did experience some sharp shin pain a couple of minutes into my run. That went away and didn't return so I'm not going to worry about it.

I'm beginning to think about my (long) weekend's running and what might be the best workouts to close my training prior to my taper for the 8K. Right now I'm thinking one long run, one speed session and one shorter, but faster, run. Maybe I'll hit the trails with the bike as well. Lots to look forward to and hoping for good weather.

Workout canceled

I wasn't sure about this morning's weather so I'd planned an elliptical workout in case it rained. When I got up I decided to take an ad hoc rest day instead. No real reason for that except that I got a late start this morning and didn't want to disrupt my schedule. I'm sure my knee won't mind. I just noticed that the New Hyde Park 8K is happening the weekend after next. I'm hoping to beat my 2009 and 2010 race times (which were identical) this year. Even if it's only by a second.

Recovery method: longer running instead of rest

After yesterday's run I was concerned about my left knee and its recovery. It's been almost a month since I aggravated this knee. The injury was probably caused by too much distance and hard training prior to my half marathon. Since then I've kept my runs relatively short and have tried to do more low impact activities like elliptical and biking. That seems to be working.

This morning my knee feels even better than it did before yesterday's long run. There was an article in a recent Running Times that said easy long runs can be preferable to resting for recovery from minor leg and knee issues. Supposedly the easy running over longer distance helps oxygenate muscles. Considering how well I feel today, this method may have merit.

Long run at Bethpage and REI is here!

My run among the bikers

Yesterday afternoon's workout (biking): 5.8 miles
Today's run (Bethpage State Park): 6.6 miles

Yesterday afternoon I had a break in the schedule so I went out for a neighborhood bike ride. I kept it to about 30 minutes. The first three minutes had some stops and starts due to equipment issues that I needed to resolve on the fly. A half hour provided enough time for me to feel like I'd done some work. Still, it was easy enough that I didn't need to disrupt our evening plans with another shower.

This morning I headed over to Bethpage to do my long weekend run. I haven't done much more than five miles on any run since the half marathon. Even though my knee is still tender it's ready for more distance. I targeted 6-7 miles for this morning and ended up running 6.6. When I arrived at the park the parking lot was 3/4 filled and I noticed a lot of bikers gathered near a table set up near the bike path starting point. I learned later that the were holding an event called Bike MS: Traffic Free Family Fun Ride.

I knew then that I'd have plenty of company on the trail and I worried a bit about inexperienced cyclists who didn't understand how to share the road with runners. With one exception, a serious looking cyclist who came up behind me and passed to my left with barely a foot of clearance, the other bikers were extremely courteous. Most experienced cyclists provided the requisite and helpful "On your left" as they approached.

I had a PowerBar Strawberry Banana gel prior to my run and I carried my Amphipod hand bottle filled with G2. Both provided good energy. I ran at an easy pace and was able to manage the frequent hills without much trouble. Near the end of my run I was passed by a young woman who was moving so well that she soon passed me again,  going the other way. I wasn't trying to break any speed records but she was probably running double my speed at that point.

The MS Bike volunteers cheering in another cyclist

Once I crested the dreaded last hill I was ready to call it a run. I was happy to note that my knee held up well till the end. As I made my way to the final downhill that leads to the start of the path I saw the two "cheerleaders" who were waving their pom poms to celebrate every charity biker who finished. The high school aged cheerleader even gave me my own rah! rah! finish that I appreciated. It was a nice event for an important cause and they had a great turnout.

Later in the day we went over to the REI that (finally!) opened on Long Island. I felt like a kid in a candy store and I could have spent the entire day there. We got our daughter a mountain bike and I also picked up some gels and Brooks running shirt that was on sale at a great price. It's been a busy and active weekend. Since noon on Friday I've done almost 14 miles running and another 5.8 biking. I'm looking forward to my weekly rest day tomorrow.

A rigorous rainy run in Central Park

Remember the Maine! Because that where we're meeting.

Yesterday's run (Central Park): 4.65 miles
Today's run (street): 2.5 miles

There's quite a contrast between today's bright sun and yesterday's rainy, cloudy skies. Friday morning had started out dry but, by 10:00 AM, the streets were wet and the umbrellas were open. I mentioned in a meeting that I planned to go out at around noon for a run in Central Park and got the expected "You're crazy" and "Why would you want to do that?" responses. I checked in with my friend CK who was game for a run, regardless of the weather. We confirmed our plan to meet at the statue of the USS Maine at 12:30.

It was chilly and drizzling as I began my walk to Columbus Circle. I wore a short sleeved shirt and running shorts because the humidity was in the mid 70's and I knew I'd get hot while running. I arrived early at the statue and CK was already there. We started our run by heading south along the lower loop,  and then heading east. The rain wasn't too bad and, despite my glasses, I had no problem seeing. My real problem was keeping up with CK.  He was looking to move along at a faster pace than the 9:30 that I was maintaining as we worked on the first few hills.

We kept going north until we reached the reservoir and ran around it until we'd reached the west side. From there we exited onto the bridal path and tackled a hilly section before we crossed over to West Drive. We increased our speed from there, running closer to a 8:50 mile, which was a hard pace for me and a relaxing one for CK. Those hills always get to me.

We finished where we started and by then the rain had increased to a steady fall and I felt cold on the walk back to my office. By the time I got there I was soaked, a combination of sweat and rain. I toweled off with Wet Ones and grabbed a quick bite. Though I hoped I could spend the afternoon sequestered in my office, I was pulled into a bunch of meetings. No one seemed to notice that I'd gone without a post-run shower.

This morning I was extremely pressed for time so I went out for a short run. I'm planning to do some biking with my daughter later so I didn't care about distance. Speaking of distance, my friend FS ran the Brooklyn Half Marathon this morning. Conditions were ideal so I'm hoping she had a great experience. That race was my first choice for my first half but registration was closed by the time I tried to sign up.  Maybe next year.

Central Park running on the schedule

If the weather holds through lunchtime I'll be running in Central Park with my friend CK. The last time we ran together was in January along the streets of Naples, FL, in the early morning fog. CK is a far better runner than me but he's very patient and flexes (somewhat) to my pace. It usually becomes a subconscious tug of war between us where he ever-so-slightly pushes us towards an 8 minute pace while I push back in the other direction.

We're targeting about four miles today, or maybe a little longer than that since we plan to run up the east side of the lower loop, circle the reservoir and then head back down. CK has been dealing with a chronic foot injury for a while so his distances are limited. That works for me. Lengthy runs in the middle of the workday can make for an uncomfortable afternoon in the office, especially when there's no after-run shower. If the rains do come that could solve the problem quite nicely.

The Hattori's will show me how much minimalism I can take

The Saucony Hattori - a most minimal shoe

Today's workout (elliptical) 25 minutes

I'll be posting my review of the Saucony Mirages soon on Runner's Tech Review and I'm excited that I'll soon receive a pair of Hattori super-minimal shoes from Saucony. The Hattori are a zero-drop shoe that weigh an unbelievable 4.4 oz and are being marketed as a trainer -- not just for intervals and racing. My taste in running shoes has changed for good since I switched to the Kinvaras about a year ago. The lower platform and a flatter drop (the Kinvara's is ~5.5 mm) feels right to me, more so than the built-up Brooks Adrenalins that had been my gold standard.

The Mirages have proven to be a worthy addition to my collection and I would probably appreciate their minimal features more had I tried them before the Kinvaras. Going from the Kinvaras to the Mirages is a bit like trading up from a fast but simple sports car to high performance luxury GT. It will be interesting to run in the Hattori's which may be more like riding a trail bike. That actually sounds pretty good.



Champion Activeflex - lightweight, cheap and painful!

Related to minimal shoes, I was at Payless this past weekend because my daughter needed some shoes for an event. I checked out the men's shoes and saw this Kinvara look-alike on sale for $29.99. I tried it on and was surprised by the way it fit. Not too bad. The shoe was lightweight (it really did seem similar to the Saucony) and the foot bed felt springy. I trotted across the floor and that was when I felt the difference, the upper flexed in a way that dug painfully into the top of my foot. I couldn't take them off fast enough. Another example of why we pay for quality brands.

Is cadence the key?

Not quite stepping lively

Today's run (treadmill): 2.51 miles

I had lunch yesterday with a friend, TC, who's just been granted entry to the NY Marathon after being accepted as a charity runner by the Boomer Esiason Foundation (Cystic Fibrosis). TC is about to start serious training and he asked me to help him set up his Garmin FR60 on Garmin Connect. Although TC has been using this watch for months, he's never uploaded his runs. I had no idea that the FR60 could hold 90 workouts but that's what was uploaded. It was interesting to see his runs displayed on Connect. I couldn't help but compare his typical pacing and cadence to mine. It wasn't much comparison though. He seems to average 90 SPM while I'm happy when I exceed 84.

I thought about cadence this morning as I ran on the treadmill. I'm past thinking that any one thing (core exercise, LSD, tempos, Chia) will produce measurable improvement. However, it seems logical that an increase in cadence would align with an increase in running speed. As I worked my way up from my easy start, I was curious to know if my cadence would increase as I moved my pace from 9:50 to 8:50 over my run. After the run I realized that the FR 210 doesn't capture cadence data off the foot pod so I'll never know how I did for SPM today. I guess I'll need to revert to the FR60 for treadmill runs in the future.

The FR 210 and foot pod: challenges and results

Today's run (treadmill): 2.5 miles

Foot pod, meet FR 210

I planned for rain this morning and set up my gear for an indoor run. It would be my first time back on the treadmill in almost a month and a return to using the Garmin FR60 watch for tracking performance. I attached the foot pod to my Mirages (I'm already spoiled by the pod-free FR 210) and reached into the drawer for my FR60. It then occurred to me that the 210 also syncs with the foot pod so I chose that watch instead. After a couple of cycles through the menu, the 210 was paired with the sensor.

I started my run at a moderate pace, which is my method of choice for tolerating the treadmill. Start it easy and end it hard. I had a scare at the beginning that my knee would act up but after a moment of pain it was fine and three hours later it's still fine.

I hit start on the 210 and glanced down after a minute to verify that it was capturing my pace. It wasn't until I'd reached the six minute mark that I looked again at the watch to see that, while it was displaying pace, it wasn't recording time. I don't know why that happened but I hit start again and this time noted that the stopwatch was running.

I used the time display on treadmill and the average pace captured by the Garmin to calculate my actual distance (the treadmill does not do that accurately). It was a pretty good workout and I didn't find the treadmill as tedious as I usually do. Perhaps all that biking this weekend helped my running. If that's the case I'm thrilled to find a cross-training workout that's both fun and beneficial.

Running in the morning and biking after noon

Yesterday afternoon workout (bike): 3.5 miles

Although I only logged seven miles running this weekend I felt like I made progress. I rode my bike on both Saturday and Sunday and added ten miles to my weekend total. In terms of conditioning and recovery, this was a good thing. To be sure, biking miles are not running miles, although the work that KWL and I did trail riding on Saturday definitely contributed to my strength and stamina.

After my Sunday morning run the rain came back and I was glad that I got out ahead of it by running early. By late afternoon the sun was shining and the air felt cool so I took a leisurely bike ride around my neighborhood for about 20 minutes. Just like at Stillwell, it's a different experience when on a bike. You go twice as fast with half the effort. The best part is that biking provides a way to work on leg turnover without impact. My knee has improved well and I attribute that to this weekend's mix of shorter runs and biking. I don't expect to increase the length of my rides but I plan to take the bike out more frequently. It's great to have another non-impact option for cross training. But in the end, the goal is to make me a better runner.

Garmin FR210 - your mileage may vary

Example of 210 cutting corners, under counting distance

Today's run (street): 3.92 miles

As expected, the rain started last night and continued into the morning. At 7:00 AM I was considering doing an extended elliptical session rather than suffering a soaking run. By 7:30 the rain had slowed to a drizzle and I went outside in hopes of running 30-40 minutes before the next deluge. Yesterday's Stillwell workout was rough, in the best of ways, but I felt no residual effects of it this morning.

It didn't take too long to acquire a signal on the Garmin and I took off after a couple of minutes of dynamic stretching. I still had some pain in my left knee but it wasn't too bad. At this point it's an irritant more than an injury and it usually goes away after a few minutes.  I felt that I was moving fairly well at the beginning but according to the Garmin I was running slightly over 10 min/mile. By now I know the difference between a 9:30 and 10 minute pace and I also know that the Garmin, at best, under-counts my speed by 3%. I didn't worry too much about my pace but I began to pick things up by mile 2.

After verifying my true distance on Gmaps I saw that the Garmin had under-recorded my run by 6.8%. An examination of my route recorded on the 210, using Garmin Training Center, showed the many variances from my actual route that added up to that margin of error. I'm guessing the heavy cloud cover may have interfered with the GPS sampling frequency. I was hoping that this watch would provide a closer margin than -3%, which seems to be the average variance. I'll just expect to have an even greater variance on cloudy days.