A different type of workout today

Today's workout (treadmill, various speeds/elevations): 35 minutes

I was on the fence about today's workout and considered taking a rest day this morning. I've only skipped one day over the last ten so it wouldn't have been a bad thing to take some recovery time. My wife got on the treadmill for her daily run and I kept her company while I decided what to do.

As much as I prefer outdoors to indoors for my workouts, I decided to follow my wife on the treadmill for a low speed run, using different levels of elevation. I started slowly with a 2% incline. After three minutes I started increasing my speed every two minutes and my elevation almost as often. By the time I reached the 15 minute point I was running at a 6% grade at around 6 MPH. I maintained that balance for 15 more minutes and then dropped the incline to 2% and increased the speed to 7 MPH for the last five minutes.

By the end of the workout I was soaked with sweat. I was happy to have met the challenge of maintaining my run with a decent incline for over 30 minutes. One benefit of running with elevation is that it takes some pressure off the knees.  I'm noticing it hours later. Tomorrow morning I'm running with a friend at Stillwell Woods, my third trail run of this vacation. It's been a good week for running, with some interesting variety along the way.

Can't afford Hattori's or Vibrams? Try pool shoes

$15 minimalist shoes - and you can swim in them!

Today's run (street): 3.5 miles

Almost a year ago I went on a 2.2 mile run in my pool shoes to understand the minimalist experience. Overall, I found these shoes to be a credible alternative to running shoes but with some serious caveats. First, I ran without socks and the subsequent friction came close to producing blisters on my mid-foot. Secondly, I had not spent time adjusting to mid-foot running and going from my Brooks to this shoe on a daily basis would have been a recipe for injury.

A year later it's a different story. I'm happily transitioned to the Hattori's that provide a level of minimalism close to the water shoes but are measurably lighter and designed for stride efficiency. I do wish the Hattori's weren't so snug on my foot but that is becoming less of an issue as I use them. Perhaps they are beginning to stretch.

This morning I decided to revisit the "pool shoe as trainer" idea and went out for a 3.5 mile run in the neighborhood. I wore thin running socks to prevent the friction issues I'd experienced the last time. I needed to be careful this morning because elementary school graduation was happening and I had to be vigilant with hurried, distracted drivers streaming up and down the road. Closer to the school I observed many people jockeying their SUV's for a closer parking spot. God forbid they should walk more than 100 feet.

I stayed on the sidewalks as much as I could. The pool shoes allowed me to nimbly avoid buckled concrete around the trees that are planted in front of most houses. There was no doubt that my feet were doing their part to cushion my footfalls and I had no unpleasant landings on my heel. I knew I wasn't moving very fast but I maintained a mid 9:00 pace throughout the route.

Running in pool shoes did create more work than an equivalent run in the Hattori's. In terms of comfort, the Hattori's come out on top, being lighter and better shaped, with much higher quality materials in the liner and mid-sole. I'm looking forward to my next Hattori run so I can complete the comparison. I'm expecting that to be a much more comfortable experience.

Running the great trails at Bethpage

All around the woods at Bethpage this morning

Today's run (Bethpage State Park trails): 4.6 miles

Today is both the last day of middle school for my kids and my daughter's 13th birthday. Yes, I'm the father of a teenager. The kids were released by 10:30 AM so I needed to get out fairly early to prepare for the morning's birthday activities.

I couldn't face another neighborhood run and I really wasn't in the mood for another run along the Bethpage bike trail. It then occurred to me that Bethpage also has some very nice wooded trails. I arrived a little after 8:00 AM and headed in through the main trail head. I often lose my way when I run the paths at Bethpage because there are so many trails to choose from.

I followed a path that runs northeast and appreciated how nicely the trails in this park are maintained. I decided to continue until I ran out of trail so I stayed on the same path until that happened. At one point I crossed another wide trail that was groomed so well that the fresh loam felt like a carpet. I was determined to return to that and run it to the western end.

I'd taken a Hammer gel that I'd bought for $0.75 at REI a few weeks ago (it was a featured sale item) and it seemed to provide the necessary energy for a fairly vigorous run. I wore the Mirages that I'm now considering my defacto trail shoes for non-technical trail running and I moved along well. Once I reached the western end I encountered the twisty, windy, sandy, hilly sections and I did remarkably well through that terrain.

Trail head on the southern edge

One of these trails ended at the southwest side of the parking lot so I ran along the bottom before ducking into another trail head on the opposite corner. From there I reconnected with that wide groomed trail and followed it until I intersected with the path that would take me back to the main trail head. I exited the woods from there and ran through the field all the way back to my car.

I ended up covering more distance than I'd planned and I quickly moved on because I wanted to be showered and ready for the kids when they arrived back home. The timing worked fine and soon we were off to lunch and other activities. Soaking rains moved in soon after that but the sun came out again and the kids are now swimming in the pool, the first of many summer vacation afternoons.

I had a great run today and I'm very glad I remembered these beautiful trails. Any trail runners on Long Island who live in eastern Nassau or western Suffolk counties should take the time to run Bethpage. It's a great way to spend a morning.

Making plans for summer racing

It looks like we'll be experiencing hot temperatures and daily thunderstorms this week. I'm resting today for the first time since last Tuesday. If the skies remain clear we may head over to Bethpage State Park to ride bikes. It's been a few weeks since I've done a 7+ mile run so perhaps that will be a goal for Wednesday or Thursday.

I'm still on the fence whether I'll race in July. I've never competed in July, mostly because it's such a hot month and there aren't any essential races. I'll look again at the LI race schedule to see if there's anything that seems fun. If not, perhaps July will be dedicated to training for the heat, humidity and seemingly infinite last mile of August's Dirty Sock 10K.

Sudafed, insomnia and a surprisingly good run

Today's run (street): 3.4 miles

I got up early this morning but didn't get out for today's run until almost 1:00 PM. I had a rough night's sleep, probably because I'd taken pseudoephedrine before I'd gone to bed. Sudafed is a great decongestant but it tends to keep me up at night. By 4:50 AM I knew I wasn't going to fall back to sleep and I considered going for a run with my headlamp. However, I was feeling the sleep debt and opted for coffee instead.

Before long, our morning's schedule took priority and I considered just taking Monday as a rest day. I usually skip my workout on Mondays but vacations can change things. Tomorrow's schedule starts early so I questioned whether I'd be able to get out at all on Tuesday. Despite feeling a little tired I changed into my running gear and headed outside, targeting about 30 minutes to run.

I'm happy to say that my sinus headache is gone but I thought I'd have a tough time between the late start time, hot sun and high humidity. The first couple of minutes felt harder than normal but by mile one I'd literally hit my stride. From there I cruised through the rest of my run, taking a different set of roads than I normally follow on a weekday run.

I can't explain why today's run went so well but I will give some credit to my new stride and strike. It's always nice to have a good run when you expect to struggle. It's a far better experience than when it goes the other way.

Dirty fun on Father's Day

Mirages on the trail: great performance from a road shoe

Today's run (Stillwell Woods): 4.15 miles

Happy Father's Day! It's great to be able to celebrate the day with my family and not face an early morning commute tomorrow. Vacation week awaits. The only downside is that I've been suffering with a sinus headache since yesterday morning. It's the the kind of pain that doesn't really respond to analgesics like ibuprofen and the only relief I've had since it started has been a clear head for an hour or so after my runs. I made a trip to the drug store and picked up some decongestant with pseudoephedrine -- the good stuff you get from behind the counter. Even with that, plus a short nap and some headache medicine, I'm still feeling some pain and pressure.

It's been over a month since I've hit the trails so I headed to Stillwell Woods this morning for a change of scenery and surface. It was still below 70° when I started out among a large contingent of mountain bikers who were readying their equipment while I ran by. The shade of the woods kept the air fairly cool and I ran well. Not especially fast, but with good form. I wore my Mirages because the course I chose was not especially technical and I wanted a shoe that was low to the ground to help me maintain my forward foot stride.

The Mirages did really well with that and they even handled the sandy, scree laden hills that I ascended a couple of times. The sections I ran without tree cover revealed that the heat was rising but it still felt less humid than yesterday. Through the run, I was passed a couple of times by bikers. They gave fair warning and politely thanked me for moving to the side.

The recent wet weather has produced an abundance of grass and plant growth. This was most apparent on the dirt path that rings the open field, connecting my route back to its starting point. In winter and fall this trail is clear and open but this morning I literally had to run it by feel because of the high grass on each side overgrew it. It wasn't a problem but I checked for ticks afterward.

After two loops around my route I headed back to the trail head and noticed the parking area was thick with cars. Today was the end of the kiddie soccer season and people were aggressively swooping in to park wherever they could find room. A woman in an SUV saw me and clearly understood that I needed a few minutes to recover from my heated run. She politely said, "If it's okay I'll take your spot when you're ready to leave. Take you time." I quickly gave her the spot and then spent 20 minutes working my way to the exit. It was quite a circus, complete with tents and a bounce castle.

My run at Stillwell was great for a couple of reasons. First, I felt really good on my run and enjoyed the feel of the trail underfoot. Second, my more upright, mid-foot stride felt easier and I was better able to appreciate the beauty of the woods as I ran through them. I even got a respite from my headache while the endorphins rushed in, affirming the reason why we runners love to run. Hours later, I'm happy to have this pseudoephedrine to get me through the rest of this sinus pain!

Great day 1 run, broken pavement notwithstanding

Bad sidewalks were no problem for the nimble Hattori's

Today's run (street/variable terrain): 5.5 miles

It's day 1 of my vacation and I thought I'd get out early to beat the heat. I ended up skipping my run yesterday morning and the weather negated any later opportunities for an outdoor workout. I figured I'd be able to cover lots of ground over the next nine days so I felt fine resting. It was comfortably cool when I left my house and the extra day's rest, combined with a good night's sleep, made it easy going for the first couple of miles.

I planned a route that took me through the neighborhood and out to the busy road that borders the streets on the western side. I went north along this road, over sidewalks that are in truly abysmal shape, with broken concrete and large sections of mud and grass. I was concerned about the way the Hattori's would work on theses surfaces but they did well. Landing mid-foot provided good stability, and my biggest concern was that I'd get my shoes muddy.

Once I reached Jericho Turnpike I headed east along a stretch that gains about 200 feet over a third of a  mile. I usually run this section the opposite way but today I felt like I needed some hill challenges. There aren't a lot of of choices for hills on the local roads. Once I crested that hill I turned back into my neighborhood and ran another 2.5 miles before returning home.

I thought a lot about my form and strike during the run. The efficiency of mid-foot running provides an easier running experience. My friend FS, who is a prolific runner, surprised me recently by saying that she enjoys cycling far more than running. I think that's because recreational biking provides more opportunity to be a spectator than running. Since I've switched my running form I really do feel as though I observe more and focus less at the job at hand.

I finished my run by pushing the pace for the last half mile and was pleased to note that I could have tacked on a few more miles without much trouble. The humidity was rough and the temperature had risen over the 50+ minutes it took to complete my route. It was a good solid run and a nice change of scenery. It's great to be able to focus on more than the road these days.

Should I get on The Stick?

I'm only in the office for morning meetings and then I'll head out at mid-day for a week's vacation. It was raining when I got up this morning so I postponed my run. I'll have many more opportunities for longer runs while I'm away so I figured I'd defer today's run rather than deal with the treadmill. If the weather clears up later I may get a short run in or head over to Stillwell for some trail riding.

For those who prefer their compression delivered segmentally

I was talking to another runner yesterday about my recent leg soreness and he suggested "The Stick", a simple looking device that's used to "segmentally compress and stretch muscle." Sounds serious. I've seen it advertised in magazines and sold at places like City Sports and at race Expos. I've always gotten the impression that it's just an expensive toy. The website lists eight adult models (there's also a model for kids and one for dogs!) that range in length and firmness and cost between $28 and $54.

The two models that I'd consider are the 24" Original ($42.50) or the 20" Marathon ($31.95). It's hard to justify the cost for something that looks like a pole covered with plastic curtain rings but if it works and you use it every day, that expense can be amortized quickly. I have some City Sport bucks that are going to expire soon. And it is Father's Day on Sunday. Hmmm.

Does a mid-foot strike mean no more bad runs?

Today's run (street): 2.55 miles

Since I've transitioned to mid-foot striking I've rarely experienced a bad run. Some runs are are better than others but it's been a long time since I'd described the experience as akin to having sand bags strapped to my legs. This morning I had pronounced stiffness in my lower legs and my knee felt slightly tweaky so I moderated my pace and went with that. The result was a slower than normal overall pace but I still kept it in the 9:00 minute range.

The key to a better running experience seems to be landing on my mid-foot which negates any pronation tendencies. I've noticed that I run more upright with a straighter line from head through my hips and this seems to make my running easier. Plus, this opens up my center which facilitates easier breathing. It all seems to add up to a more efficient process. I'm fairly convinced these benefits are for real.

When the little hand is on the 2, go back to bed

Today's workout (elliptical): 25 minutes

This morning started an hour earlier than planned because I woke up and misread the clock. It took me a minute to realize the error but I caught myself before heading downstairs for coffee. I'd felt exhausted by the thought of going out for a run but as soon as I realized the clock said 2:50, and not 3:50, I felt wide awake. So awake, in fact, that I barely fell back to sleep. After an hour's tossing and turning, I needed to face my workout for real.

Given my tired state, I decided to stay indoors so I wouldn't need to deal with all my running, reflective and illumination gear. I looked back and forth between the treadmill and the elliptical and chose the latter because it's a quieter piece of machinery and quiet was preferable. I was significantly more alert by the end of the session and I'd worked up quite a sweat in the process. I'm hoping that this energy boost will carry me through the day.

Running beats resting (at least it did today)

Making the better choice

Today's run (street): 2.5 miles

I've felt tired this week. It's as if I haven't adapted yet to my weekday sleep schedule. I was glad to have an excuse to rest on Monday and I slept for most of the train ride into the city yesterday. I was still feeling fatigued last night as I readied my morning running gear and I hoped that a good night's sleep would produce some energy when I awoke. That wasn't the case and when my alarm went off I had one of those "Are you serious?" moments as I considered my options.

By the time I collected my coffee and changed into my running clothes I felt a little more alert. As I turned to leave the guestroom, I looked enviously at the bed and wished I could take an hour's nap rather than head out for a run. It had rained a little overnight and the temperature was a cool 61 degrees. The Garmin locked in quickly and off I went.

Once I hit the street all signs of fatigue had left me and I focused on my stride and how my feet were landing. I followed my usual route and the run felt effortless. This was probably an opportunity to throw in some speed play but I decided to maintain this moderate-but-steady pace. As tempting as it seemed, there was little chance that I would have chosen the guestroom bed over my run today. That's good, because I would have missed a really nice run this morning.

Runner's World got it wrong on the Hattori

I'm happily in the middle

Yesterday afternoon's workout (Cycling): 4.6 miles

After a year of trying to adapt to a mid-foot stride I am finally sure that I've actually done it. Not everyone is comfortable running this way but (fortunately for me) my transition was fairly painless. The Saucony Kinvaras helped that a lot. I'd assumed, after running in the Kinvaras for over a year, that I'm landing closer to my mid-foot. However, the 5-6 mm ramp angle of  both the Kinvaras and the Mirages made it difficult to know that for sure.

Every sharp rock that I land on with the Hattori's (as happened on Saturday) confirms that I'm landing on my mid-foot. Sunday's run of almost seven miles in the Hattori's showed me that heel cushioning and forefoot padding aren't necessary for middle distance running. A mid-foot stride lets your foot's natural shock absorbers -- the arch and the ball -- disburse the pounding.

Experiencing this, I was dismayed to read Runner's World's characterization of the Hattori as a "trainer for efficient runners to use as cooldown shoe or for speedwork drills on grass." This bias surprises me. I'm certainly not an efficient runner when running in highly constructed, stabilized and cushioned running shoes. But when I run in the Hattori it's a whole other story.