My fastest 5K ever*

Today's run (track): 1 mile warm-up, 8 x 200, 1 mile cool down

I knew I needed to get in some speed work so I headed to the local HS track this morning. When I arrived I noticed that the adjacent lot was almost full and saw that the high school team was playing a pre-season game against another town. There were people up in the stands and standing alongside the track that circles the football field. There were also people walking around the track, seemingly oblivious to the action taking place a few feet away.

I started my workout with a brisk mile warm-up that I completed in 8:13. That wasn't bad for a cold start. I followed that with eight 200 meter intervals, with one minute recovery periods, and averaged 6:54 for that mile. I finished my workout with a 1.1 mile cool down run that I did in 8:52. I ended up averaging 8:01 for the 3.1 miles (24:39).

*This can't really be counted as my fastest 5K because it wasn't a continuous run. Knowing that you can stop after 200 meters, or even after a mile, helps keep you moving fast. However, I will say that every second on that track was focused on performance. At the end, I was satisfied that I was doing my best to prepare for the Cow Harbor race.

Encountering a broken path

Today's run (street & mixed terrain): 5.6 miles

Today's run took me to places where I haven't run in months. It was a nice change of scenery. I didn't go far from home but I covered a few different neighborhoods and enjoyed the minor thrill of knowing that I ran from one town to another (and back again).

I started my run by the middle school and then cut over to the business park loop that provides a decent hill challenge that's steep or gradual, depending on which direction you run it. I cut into a local neighborhood from there and saw the landscaping teams out working hard to erase any evidence that we were hit by a hurricane five days ago.

I targeted 5 miles in an attempt to grow my base for the Cow Harbor race but ended up covering more distance. Part of the reason for that was a miscalculation I'd made when I followed a main road that I knew would connect me to the neighborhood that sits directly south of mine.

Along the way my pathway degraded to the point where I was negotiating broken sidewalk, overgrown weeds and branches that had been dislodged by last weekend's storm. That section added distance and cost me speed, as I needed to be especially careful where I stepped with my Hattori's that provide very limited protection. Once I made my way out of that mess I circled the southern neighborhood and completed my route home. I won't be revisiting that route anytime soon.

It was a tough and tiring run but I was glad to have moved up my distance closer to the 6.2 miles that I'll be racing in just a few weeks. I'm not sure what workouts I'll do over the coming long weekend but the weather promises to be good. I need to work on speed so perhaps I'll visit the track tomorrow.

And the power is back!

Monday's run (street): 3.6 miles 
Tuesday run (street): 3.5 miles 
Wednesday's run (Stillwell Woods): 4 miles

Hey, nice to see ya!

Well the power is finally back after 106 hours. Was it awful? Not at all. A dark house provided great impetus for getting out and doing things and we made the best of it. The only downsides were really cold showers and the need to drive to the local shop at 6:00 AM for morning coffee. But cold showers are invigorating and going out only for coffee when I usually have to go to work was rather nice.

Hurricane Irene seemed to be more hype than horror as we waited out the storm on Sunday. We lost our power at 4:00 AM Sunday morning but suffered nothing more than a coating of leaves and branches in our yard. There were plenty of downed trees in the neighborhood but it still felt more like a bad storm than a hurricane. Except that the power never came back on. I went for an early neighborhood run on Monday morning to survey the damage and saw nothing too disturbing. Apparently the real damage happened out of sight. We didn't see a LIPA truck for days and LIPA's communication was simply poor. That's all I'll say about it but I expect that LIPA officials will have a lot to answer for.

My run went well and though I felt I was running slower than normal, I was actually ahead of my usual pace. It probably had something to do with running after I'd had time to wake up. Tuesday was basically a copy of Monday's run although I followed different roads in hopes of seeing a LIPA crew at work. No luck there.

Yesterday I decided to head to Stillwell for communing with nature and, when I arrived, the entire high school boys cross country and track teams were trotting towards the trail head. I followed them in a few minutes later.

The trails were surprisingly clear. I'd expected to see lots of downed trees across my path but Stilwell looked the same as always. About a mile into the run I encountered the high school team coming from the other direction. The fastest boys had broken away and were swiftly turning toward a hilly section. The second wave greeted me cheerily and I returned the hellos. The last wave were not so happy and some of them had stopped to catch their breath or tie their shoes. It was not going to be a good morning for them.

I followed my normal loop a couple of times and finished up with my longest run since Saturday's 7.1 miles. I do need to push my base training up to six miles and, now that we have a heated shower, I'm considering an evening run tonight. In truth, we've been running around so much this week that I'll probably consider this an ad hoc rest day and go out tomorrow morning instead.

I'm pleased that we're back to "normal" and that I still have a few days left of vacation to enjoy modern conveniences. Well almost. We still need to refill the refrigerator and have the automatic garage door reset. Being without power didn't stop me from my running. But, everything being equal, I'd have loved coffee on demand and a warm shower after my runs.

Powerless

I am still without power due to the storm and have been unable to post since Saturday. I will resume as soon as possible. I've been getting in my runs and look forward to publishing my posts. Thanks for checking in. -TER

Racing the hurricane

Today's run (Bethpage State Park): 7.1 miles

Apparently there's some rain and wind coming our way as Irene makes her (its?) way up the eastern seaboard. At least we've had time to prepare, but with a million people in the NYC area under mandatory evacuation everyone is pretty much on edge. With the hurricane coming later, I went out early to Bethpage to get in some training miles.

There were plenty of people on the trails at Bethpage this morning, along with golfers who were getting in a few rounds before the storm. It was cloudy, but humid, and I was glad that I wore my new Mizuno singlet. I brought along my water bottle that I filled with 1/3 ice and 2/3 Gatorade G2 to help keep me hydrated. The combination of the two kept things bearable over my entire 7+ mile run.

My goal distance was eight miles but I decided that I'd shorten that by a mile because it's been a long time since I've run more than a few miles in the Hattori's. I didn't want to invite injury andwith the high humidity, it was the right thing to do.

By the end of my run I was looking forward to getting past the last long hill and quite happy when I finally finished. Considering the weather, I thought I'd performed well and I was pleased that I was able to work on my base. I'll either be on the treadmill or the elliptical tomorrow, unless we lose our power. That being the case, I'll revisit my core workout in the dark.

Lonely runner in the city

Today's run (street): 2.5 miles

Today is my last "Summer Friday" in the office and I slightly regret not planning a run in Central Park. This would have been the day to do it, with moderate temperatures and partially cloudy skies. Unlike the last two summers, I've barely hit the city venues on Fridays. Instead I've opted to do my morning running in my neighborhood. Some of that is due to the high mid-day heat we've had this summer, but really it's because most of my running partners are no longer in the city. I still enjoy running alone in NYC, but I didn't feel like it today.

This morning I went out and followed my usual route, all the time thinking about the effort it will take to meet my predicted finish time for Cow Harbor. I covered the first mile at a moderate pace but picked up my speed to the point where I was running in the high eight-minute range by the time I finished. I know going directly from sleeping to running affects my performance so I was happy where I ended up.

As long as hurricane Irene waits until Saturday afternoon to come through the NY area, I should be good to go for a long morning run tomorrow. With only three weekends left to train for Cow Harbor's challenging and rolling 6.2 mile course, I need to reinforce my base and work on those hills.

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.