Update on Emerging Runner's 2011 goals

Today's workout (elliptical): 25 minutes

This has been a big week for nature, first with the earthquake and now hurricane Irene is threatening to disrupt my weekend running. When you're a runner, it's all about the weather. Since there's not much I can do about that, I thought I'd focus on things where I have some control.

2011 Goal review

It's almost September and we're through 75% of the year. Let's see how I've done.

1. Run a half marathon.
Did it! I ran the LI (Half) Marathon in May and I'm still tired.

 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!).
So far I'm on track. Achieved best ever times in both the NHP 8K and Dirty Sock 10K. Cow Harbor 10K happens in three weeks.

3. Running tourism: Run outside of Long Island at least six times. Bonus for competing in a race outside of LI.
I ran in Florida in January and Massachusetts more than once this year. Lots of running in New Hampshire and Maine. Still no races out of Long Island.

4. Hit those trails: Add Caleb Smith, Sunken Meadow and one more state park to my trail running experience.
Still no runs at Caleb Smith or Sunken Meadow but that could change by year's end.

5. Performance: Run 1 mile under 7:50/mile or 2 miles under 8:00/mile.
My last serious speed workout in July did the trick. First mile at 7:50 and did 8 x 200's at 6:50. I also ran two continuous miles at 8:20 which doesn't meet the goal, but it's not too far off.

With four months left in the year I'm hoping to fully meet every goal. Right now I'm pleased with my progress.

Post-earthquake run

Did you feel that?

Today's run (street): 2.65 miles

Yesterday afternoon, the city was abuzz with excitement about the tremors from an earthquake that had hit the DC area. Though I was out at that time, I completely missed the experience. Buildings were evacuated and even my wife and kids felt it in Long Island. To me, the most amazing thing about it was that the LIRR still ran on time last night.

This morning I knew I needed to step up the pace for my run. Yesterday morning I gave myself a break and did a slow recovery run. It's seductive to do that because it feels great to run without straining. This is especially true when you go out right after waking up.

I wore my Hattori's for the first time in a week, having switched to the Mirages for Dirty Sock training and recovery. It was nice to have lighter shoes, but I noticed the zero drop more than I usually do. I worked on keeping my turnover steady and hoped that my cadence was edging toward the high-80 SPM range. I ran a different route and covered a little more distance than I normally do. I was satisfied with the effort, overall. Though my pace performance wasn't above average, it was solidly back to normal. I hope to improve that this weekend.

Here comes the Great Cow Harbor 10K

Today's run (street): 2.5 miles

Well, it's official. I'm signed up for this year's Cow Harbor race in Northport, NY. Dirty Sock is probably a more difficult race, with the high heat, oppressive humidity and variable surfaces. But with its scale and national attention, Cow Harbor looms larger. Cow Harbor is an interesting race and a fascinating experience. The course has a number of "features" that need to be understood, like the James Street hill that rises steeply over a 1K distance including a section that rises over 100 feet in less .2 of a mile.

I read yesterday that your first run after a hard race should be slow and easy to allow your muscles to repair. I took that to heart this morning and went out at a comfortable pace. It seemed to take forever to complete my route, but it only took two minutes longer than normal. With the temperature at 65 degrees, I was hardly sweating by the end. Despite that, I felt it was a beneficial workout. This weekend I'm looking to put in some long miles and spend some time on the hills. Cow Harbor is coming and I plan to be ready.

Thoughts on yesterday's race

Yesterday's race wasn't the toughest run I've faced this year, but in some ways I consider it my best effort. That's true, even with the LI Half Marathon I ran in May that was both difficult and humbling. On that race, I missed my performance target by a significant sum, but I am proud that (even with an injury) I didn't walk a single step over its 13.1 miles. Still, I feel that yesterday's Dirty Sock 10K represented my competitive best. There wasn't a single moment when I backed off the throttle, even as my energy levels dropped sharply near the end.

You'd think I would have done better than I did with the effort that I put forth on Sunday. I'll admit that I felt dismay at the hordes of people who caught up and passed me at various times during the race. I thought, "Why are they all running faster than me? How have they trained compared to me?"  The answer is probably a mix of things. First, I'm no longer in my 20's or 30's. Second, I suspect that many participants in yesterday's race probably train regularly at 10K-plus distances with an effort that I usually reserve only for race day.

With that, I'm pleased with the work I did on Sunday to achieve the best time I've ever attained in that race. Like this year's NHP 8K, I've done better the third year than in any previous year. As long as I can hold the gains I feel that I'm on track with my training. It will be interesting to see how I do at the Great Cow Harbor 10K. I don't know if I'll improve over 2010's time, but I know I won't regret my effort.

Race report: 2011 Dirty Sock 10K

Third time's the charm

Today's run (Babylon Village Classic - Dirty Sock 10K): 6.2 miles (net time 58:26)

Sometimes we anticipate a difficult race experience and hope that we're overestimating the challenge. We do everything we can to mitigate the pain and enhance our performance. That doesn't necessarily make the experience any easier, but in the end the pain is usually forgotten. Not entirely, but enough to make you decide to do it all again.

Today's Dirty Sock 10K was exactly like that for me. It was my third consecutive time running this race and for the third time I wondered, in the end, if I will ever do it again. The course is straightforward, an out-and-back 6.2 mile run, mostly on dirt trails. The heat and humidity determine the level of difficulty and the last mile (for me) is always the hardest part.

Team Emerging Runner arrived a little later than usual but I had plenty of time to collect my race bib, along with my race tee (an attractive faded blue this year) and the requisite pair of socks. When we walked into the registration area I saw a rock band on the stage and that made me and my daughter smile. It was a nice moment and we felt we were at an event. I caught up with Dave who was there with his wife and we all hung out until we were called to the line around 10 minutes before the start.

By now I recognize many people who compete in local races and it's a nicely familiar experience when we congregate behind the faster runners. The trails are wide, but with about 500 people at the start, the runners are pretty crammed together. Soon the horn sounded (oddly it sounded like a ship's whistle) and we moved en masse, somewhat slowly, until the crowd began to break up.

I ran the first mile in 8:46, which was good, considering my initial slow start due to congestion. I knew I couldn't sustain that pace and it was obvious that I was running with a faster crowd when they began to gain ground on me. My buddy Dave, who did very well today, had moved ahead and I soon lost sight of him. I tried to use the runners ahead of me as pacers but, by mile two, I began to feel like I was going to have some trouble getting through the entire distance at a competitive pace.

Dave (left) and me post race

Usually I see the winning runner coming back in the other direction around the 2.75 mile mark, but not today. I'd hoped that meant that I was running better than prior years, because that meant the eventual winner would still be circling the lake. Soon I was on the path around Belmont Lake and it felt hard. I was frustrated by the number of people who had passed me, but I knew I was leaving nothing on the course.

Psychologically, I was pleased by how quickly I lapped the lake and passing under the bridge meant that I had less than halfway to go. I continued to get passed and wondered whether I'd finish last. After the race Dave pointed out that we'd started somewhat close to the line so it made sense that faster runners would make their way past me. For the record, I finished where I usually do, right in the middle of the pack.

I did begin to pass some runners as I made my way between miles 4 and 5 and I took water every time it was offered. I also took sips from my hand bottle that was filled with electrolyte mix. Mile 5 finally came and I prepared for the worst and maintained the best pace that I could. Soon we were following the path along Southards Pond. When we turned right I knew we were about a kilometer from the end, perhaps the longest thousand meters I run every year.

Dave and I ran this course last weekend, so I was familiar with some of the features on this section of trail. When I saw the first foot bridge I knew I'd soon see the clearing and then the finish line. I came around the corner and gave my final push, crossing the line over a minute faster than last year. The race announcer even pronounced my last name correctly.

Team Emerging Runner was waiting for me at the finish line and I grabbed some water and drank the rest of my electrolyte mix. I saw Dave and his wife and found out that he finished about a minute and a half before me. He had told me that he planned to go faster than in 2010 and he was right!

Me with Beth and Paul, after the race

I found Paul, who I had met at the NHP 8K race, and his wife Beth. They both ran today's race and did well. Paul's very fast, he came in more than 10 minutes ahead of me. I mentioned to both Dave and Paul that I didn't think I was going to run Cow Harbor but I was overruled. The pain of today's run has faded to the point where I'm prepared to sign up for the race.

Well another Dirty Sock is on the books and I'm happy to have bettered my previous times. More importantly, I fought off fatigue and pain but I still maintained my targeted race pace. I guess I'd better get started on my Cow Harbor training. Preparation will be the key and I'll try not to think about the pain.

Liquid strategy for the Dirty Sock 10K

Performance in a pouch

Tomorrow morning at 8:00 AM I should be off and running on the Dirty Sock 10K trail run. It will be the third time that I participate in this out-and-back race that circles Belmont Lake State Park and passes Southards Pond on the return leg. The last two year's weather was brutal, hot and humid and even some rain. Predictions for tomorrow show 77° and 71% humidity for the start. Not ideal but better than last  year when rain threatened and finally started falling about 45 minutes into the race.

Low cal libation

Favorite fuel

I've trained the best I could with the time I have and I'm planning to use GU Roctane gels for pre-race energy and to help get me through that endless last 2K. I picked up a packet of Gatorade G Series Prime 01 that I will add to my G2 (low sugar) Perform that I'll carry in my water bottle. Both times I ran Dirty Sock I finished low on electrolytes and fairly dehydrated. Generally I prefer simplicity, but if these supplements help me through my expected struggles then it's worth the extra care.

I'll file a full report on the experience. My taper is complete, the race day gear selected and my nutrition plan is set. I'm hoping for the best, but mostly I'm just excited to run this course again and see my family waiting for me at the finish line.

Time for some needed rest

Today's run (street): 2.5 miles

This morning I went out for my last run prior to Sunday's race. I wore my Mirages to acclimate to their feel, although the trail surface at the race will be different than pavement. I'll admit that I liked the luxury of this minimal, yet well cushioned, shoe. It's a nice change from the harder ride of the Hattori's.

It's often recommended that runners leave their watches at home and run by feel. I bring my Garmin because I have an irrational need to capture the metrics of every run but I rarely look at the display for anything except elapsed time. I purposely ignored my watch this morning and only checked it at the end when I pulled up by my house and hit the stop button. I saw that I'd averaged 9:14 per mile, which made sense based upon the effort I had made.

I'm still battling the feeling of tiredness and, although I was happy to have run 15 seconds per mile better than my July average, the fatigue was noticeable. Along the way I encountered both a car and a walker at the same intersection -- unusual because I rarely see either at 4:00 AM. That woke me up a bit. I'm done with running until the race, although I may do some less strenuous activities between now and then. Rest, I believe, will be the best thing to do before I line up for the Dirty Sock 10K on Sunday morning.

I did my run, so why do I feel guilty?

Today's run (street): 1.2 miles

I know that I give up some performance when I get up and run at 4:00 AM. I know this because I typically do better on mornings when I put an hour or more between waking and running. There's probably a physiological explanation for that. Let's assume there is. Still, it bothers me when I go out and run at a moderate pace and see that I've averaged on the high side of 9:00.

Since I'm tapering for the Dirty Sock run on Sunday I decided to go out fast this morning. The bargain I made with myself was that I'd only run a mile or so. That got me out the door on a day when I really wanted to remain in bed and finish the sleep that was interrupted by my alarm. I took off faster than normal but not in a sprint, as I would have were I doing intervals. I stepped up my cadence after 30 seconds and tried to generate some speed.

I hit the mile mark at around 8:37/mile which is a 5K race pace for me. I really pushed as I completed the loop back to my house and finished my short run averaging 8:28 overall. Good, not great. In the end my satisfaction with my performance was somewhat deflated by the guilt of running less than half my normal distance. I guess that's why we call it a taper.

The good and bad of late summer running

Today's run (street): 2.5 miles

I had mixed emotions when I began this morning's run. The air was cool, almost cold, and so different from the humid conditions over the past weekend. I appreciated the energizing weather as I made my way along the route but felt a little sad that the cool conditions and low humidity were signaling the close of summer.

After Sunday's treadmill intervals I found it easier to run with some speed. I knew that I was pacing better than I had in a while. I followed my usual route and moved along at faster than conversational pace. I was trying to imagine if I could sustain that rate over the length of Sunday's race. I pushed hard over the half mile and finished close to 9:00/mile.

One year ago I was averaging about an 8:45 pace on my morning runs but my speed has slipped over the last six months. I'm happy with today's run because (at least) it's an improvement from what is now the status quo.

Singlet minded planning

I need to decide if less is more

With only six days before the Dirty Sock 10K, I'm working out my race day preparations. I've been thinking about whether to buy a singlet to wear as a hedge against the historically high humidity. The idea is sound, having less material on your body will allow more efficient evaporation of sweat. However, I've never run in a singlet and I don't know if I'd like it or if I would find it a distraction.

My fallback is my Craft Performance running tee that does an excellent job of wicking and evaporating sweat. I'm not sure what conditions to expect on Sunday but, if it rains, efficient evaporation becomes less important and, to the prior point, less material would be beneficial. I'll take a look at City Sports this week to see if there are any summer clearance bargains. If I get a singlet I can try it on one of my morning taper runs to see if I like it.

While I'm in shopping mode I need to remember to pick up more GU Roctane gels for the event. There aren't too many products that I think can make a noticeable difference, but this one does.

Kinvara retirement run

You served with distinction but now you're hurting my knee

Today's run (treadmill): 3.15 miles

After yesterday's long run at Belmont Lake State Park I felt no urgency to get out this morning for my Sunday run. That, and the booming thunderstorms that came through around 4:30 and stuck around most of the morning. While I looked out at the drenching that my lawn and trees were getting, I debated whether I should run indoors, do an elliptical session or do nothing.

It wasn't until after lunch, that my wife said I should at least do something. She didn't want me to regret missing my workout after it got too late to do it. She knows me well. I decided to do a mixed session on the treadmill, combining intervals and recovery runs.

The rains have continued all day but it hasn't helped the humidity level. I wore minimal gear -- running shorts and no top. That probably helped, although you couldn't tell by the amount that I sweated. I began at an easy pace, below 6 MPH and eased up to 6.3 through my first mile. At that point I hit the 8 MPH button and ran a few minutes at that speed before backing down to 6.5.

I repeated that cycle a few times until I passed 3 miles, where I dropped to a sedate jogging pace to cool down. I had worn my Kinvaras for the first time in months and, just like the last time I wore them, I experienced residual knee pain after my run. On top of that, I had a hot spot on my mid-foot that may have been caused by my sock. To be safe, I'm going to officially retire the Kinvaras that served me very well for almost 600 miles.

I'm going into my taper now, in fairly good shape. Today's speed work will - hopefully - help me next Sunday. The chaotic weather wasn't only a factor here on Long Island. My friend KWL and his team did not participate in Gran Fondo bike event in Philadelphia today because they were suffering similar conditions. Must be very disappointing. I have no worries for that next week. The website says the Dirty Sock 10K will happen -- rain or shine.

Pre-race training run at Belmont Lake State Park

2010 Dirty Sock race shirt. They also give you socks!

Today's run (Belmont Lake State Park): 6.2 miles

It's been more than two months since my last race (the NHP 8K) so I'm excited that I'll (once again) be competing next weekend. If we have weather like this weekend's on the 21st I'll be very pleased.

This morning I met up with my running buddy Dave at the south end of Belmont Lake State Park. We decided to do a last long training run along the Dirty Sock race course to prepare for the big event. We had plenty of company on the trails at 7:00 AM when we started. There were people with dogs, walkers, bike riders and a handful of other runners.

We took off at a pace that allowed for comfortable conversation and. before I knew it, I heard my Garmin chime the first mile. We reached Belmont Lake and chose to follow the same route that we'll take on race day. This involves a short section that crosses a highway access road and goes under the LIE. We circled the lake in short order and I was pleased with my energy level at what I knew to be the halfway point.

I never noticed before, but I determined the main trail runs uphill in the southern direction. That may be a reason why I have a tough time in the latter half of this race. Checking our watches we saw that we were coming on the one hour mark and I couldn't believe that much time had passed. Having an interesting guy like Dave as a running partner certainly helps on long runs.

At the last leg of the run, where the trail twists south after paralleling a section of  Southard's Pond, Dave stepped up the pace and I followed. He's a strong finisher and I did my best to stay with him. This last half mile is always tough on race day because it's hard to discern how much more trail is left before the finish line. I know to listen for the race announcer over the PA, that tells me to start my final sprint to the line.

The humidity finally kicked in and at the end we were a pretty soggy pair. I was extremely pleased with our run and I know I could have put another 10% into my effort if I had been competing. I'm saving that for race day. The taper starts tomorrow. Let's hope that the heat and humidity take a holiday next Sunday.