Today's workout (elliptical): 23 minutes
It was down to the wire whether I would do a workout this morning. I'm not sure why, but I've been feeling very tired over the past two days.When I woke up at my usual time, I felt justified to return to bed. Somehow, I ended up on the elliptical machine as planned. Listening to your body is a good way to decide these things.
It wasn't guilt that got me there today. It was the practical need to complete this week's training so I could feel good about taking two days rest prior to Sunday's race. If I'd felt weak or dizzy I would have skipped the workout, but I had no such excuse this morning. Today's elliptical session was light, but worthwhile. A core workout on Saturday is all that's left and then I'm good to go on Sunday.
Thursday, November 17, 2011
Wednesday, November 16, 2011
Running with the fast crowd
Today's run: (treadmill) 25 minutes
During Sunday's race I was passed quickly by a group of high school-aged boys near the one mile point of the course. This group turned left soon after they passed me and followed the signs for the 5K route. It didn't occur to me until today that those boys had probably started five minutes after me (the 5K start followed the 10K start) and had covered the same distance in almost half the time.
I'll never be a 5:00 miler so it is rare that I would have an experience racing with them. I usually start mid-pack and end up there at the finish. Last year in Long Beach I started near the front and was puzzled by the frenzy of runners who overtook me so quickly. I wondered why I was running so slow. It wasn't until I passed the first mile clock at 8:05 that I realized I was comparing my performance to runners who might end up winning the race or their age division.
There really are multiple races within any race. The people up front are locked into an almost constant sprint, all hoping to finish first. The middle packers, like me, are hoping to do better than last time and considering it a victory when we pass more people than we are passed ourselves. Those in the back of the pack are often working the hardest. Completing a 10K, or even a 5K is no trivial thing. To many of them, the race is to finish, perhaps within a goal time.
I'm on the fence whether I'll start near the front of the line at Sunday's Turkey Trot like I did last year. They didn't have a chip sensor at the start so those closest to the front had the smallest gap between gun and net time. I don't want to get in anyone's way, but I do like the idea of being swept along by the speediest runners. A high tide lifts all boats. And I could certainly use the lift.
During Sunday's race I was passed quickly by a group of high school-aged boys near the one mile point of the course. This group turned left soon after they passed me and followed the signs for the 5K route. It didn't occur to me until today that those boys had probably started five minutes after me (the 5K start followed the 10K start) and had covered the same distance in almost half the time.
I'll never be a 5:00 miler so it is rare that I would have an experience racing with them. I usually start mid-pack and end up there at the finish. Last year in Long Beach I started near the front and was puzzled by the frenzy of runners who overtook me so quickly. I wondered why I was running so slow. It wasn't until I passed the first mile clock at 8:05 that I realized I was comparing my performance to runners who might end up winning the race or their age division.
There really are multiple races within any race. The people up front are locked into an almost constant sprint, all hoping to finish first. The middle packers, like me, are hoping to do better than last time and considering it a victory when we pass more people than we are passed ourselves. Those in the back of the pack are often working the hardest. Completing a 10K, or even a 5K is no trivial thing. To many of them, the race is to finish, perhaps within a goal time.
I'm on the fence whether I'll start near the front of the line at Sunday's Turkey Trot like I did last year. They didn't have a chip sensor at the start so those closest to the front had the smallest gap between gun and net time. I don't want to get in anyone's way, but I do like the idea of being swept along by the speediest runners. A high tide lifts all boats. And I could certainly use the lift.
Tuesday, November 15, 2011
Speed is not important if the run feels fast
Today's run (street): 2.5 miles
It was easier getting out the door this morning than I had expected. My first run after a race can be a bumpy experience with the residual soreness from exertion peaking 48 hours later. I took off feeling like I was moving well and free of any pain related to the race. I assumed that my speed would be better than average for a 4:00 AM run because my legs were used to fast turnover. After checking the Garmin I saw that wasn't the case, although the run felt fast.
Last week at this time, I was feeling down about my running. I go out nearly every day, do base training runs, hill runs and occasional speed work. Despite this, I had been feeling like I wasn't gaining any speed performance from my routine. After Sunday's run, I now understand that my level of fitness is greater than I'd thought. Today I ran well, but not especially fast. That's okay. Right now I know I can access the speed when it counts.
It was easier getting out the door this morning than I had expected. My first run after a race can be a bumpy experience with the residual soreness from exertion peaking 48 hours later. I took off feeling like I was moving well and free of any pain related to the race. I assumed that my speed would be better than average for a 4:00 AM run because my legs were used to fast turnover. After checking the Garmin I saw that wasn't the case, although the run felt fast.
Last week at this time, I was feeling down about my running. I go out nearly every day, do base training runs, hill runs and occasional speed work. Despite this, I had been feeling like I wasn't gaining any speed performance from my routine. After Sunday's run, I now understand that my level of fitness is greater than I'd thought. Today I ran well, but not especially fast. That's okay. Right now I know I can access the speed when it counts.
Monday, November 14, 2011
I ran a great race, wish I knew why
I haven't quite figured out why I ran as well as I did in yesterday's race. The weather surely helped and the course was flat and fast. I'd been having trouble keeping my daily runs within my targeted range, so I expected my pace to suffer with yesterday's longer distance.
Besides taking two days rest prior to the race, I ran through my set of core exercises on Saturday morning. That small workout can yield good results and I really should do it more often. I believe that my good experience on Sunday came from a combination of environment, prep and being back to full strength after some weeks battling colds and injuries.
Even after good runs I think about what I could have done differently to achieve better performance. I'm not sure there's much more I could have done yesterday. Had I run just 10 seconds faster, I would have paced in the 8:00 range instead of 9:00. A year ago that would have been important to me, but this year I feel differently. I did my best and I'm very happy with the results. That is until next Sunday's race.
Besides taking two days rest prior to the race, I ran through my set of core exercises on Saturday morning. That small workout can yield good results and I really should do it more often. I believe that my good experience on Sunday came from a combination of environment, prep and being back to full strength after some weeks battling colds and injuries.
Even after good runs I think about what I could have done differently to achieve better performance. I'm not sure there's much more I could have done yesterday. Had I run just 10 seconds faster, I would have paced in the 8:00 range instead of 9:00. A year ago that would have been important to me, but this year I feel differently. I did my best and I'm very happy with the results. That is until next Sunday's race.
Sunday, November 13, 2011
Race report: 2011 Run for the Warriors
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| Field of Honor near the 10K start |
Clock time: 56:05 - Net time (chip): 55:50
The Run for the Warriors race is in its 4th year and I've participated over the last two years. Last year I ran it in 56:23, which (at that time) was my fastest 10K to date. I had low expectations for today's race because I have not been running well this past month. Due to that, my weekly distance has dropped about 30% since the end of September. I'm pleased to report that I beat my performance expectations handily today. I'm not sure why, but I'm happy that I did.
This race is all about those who serve in the military and the families that support them. There's a strong patriotic theme overlaying all the proceedings and the event feels both festive and serious.
The organizers did a great job, as they did last year, and they corrected a few things from the 2010 race that made it a better experience. First, there were twice as many Port-O-Potti's to handle the 2,000+ crowd than there were last year. People appreciated that. Secondly, the 10K race started before the 5K this year. That prevented much of the congestion we experienced last year, caused by the side by side walkers who blocked runners that started behind them. It was still crowded at the start with just the 10K runners, but it was much better this year.
Like last year, the pre-race program involved the acknowledgment of the soldiers who serve in the armed forces and the local service people who'd lost their lives in battle. It was an emotional scene with family members that lost loved ones running in their honor.
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| Starting the 10K race with a shout to my family |
I had taken a GU Roctane gel twenty minutes prior to the start and I felt good as we began to move. We all started slowly due to the crowd. That was fine with me because my original plan was to start slow and pick up speed if I felt I could maintain a faster pace. By the time we reached the off-ramp on Sunrise Highway, leading to Wellwood Avenue, I knew that I had enough in reserve to get through the race. My original goal was to run this race under 62 minutes and I thought I had a good shot at that.
The course is flat and probably more downhill than uphill. I passed a fair number of people on Wellwood, but I also got passed by more than a few. There were two soldiers doing the entire race on their hands and feet and that looked really hard. I felt badly for them but they were doing it in symbolic solidarity with their overseas compatriots.
We passed the first mile and I saw that I was pacing at 9:02 and worried that I was going too fast that early in the race. I felt good so I maintained that pace and, before I knew it, we had taken the left onto E. Hoffman Ave. This road parallels the LIRR tracks and it had been resurfaced since last year's race.
The smooth blacktop was an excellent surface to follow and at the 2 mile point I was cruising. I really felt like I was floating. I managed to catch up to a few runners and pass them and I kept encountering a group of soldiers who were running together in line, stopping every mile to do a series of push-ups. Must be great to be in that shape.
When we turned north onto Great East Neck Road that intersects with Route 109, I had another Roctane gel. I didn't really need it then, but I wanted some extra energy for the remaining three miles. I took some water to wash it down and, when we hit 109, I was feeling well fueled.
I'd come through the 5K point at around 28 minutes and was looking for the 4 mile marker along the northern road. By this time I started to think I might finish with a decent time. The following minutes were unremarkable and I wondered if I'd already passed 4 miles when my Garmin chirped. I was amazed to see I'd just passed five miles!
I saw the sign for the exit onto Sunrise Highway that confirmed that I was on my last mile. I was running well but the off ramp had a long steep rise and I felt some strain for the first time in the race. Before long we were heading down the ramp onto Sunrise and race volunteer yelled "Almost there, just a half a mile to go!" As always, that last half mile seemed longer than it should, but when I saw the big flag and the crowds along the road I kicked into finish mode.
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| 100 feet to the finish line |
It was great surprise to run this race that I almost skipped because I thought I wasn't ready to do it. I give my wife credit for convincing me to run the race regardless of my performance. Next weekend is the Long Beach Turkey Trot, another 10K. I'll go into that with greater expectations but, like today, I'll run my race based on how I'm feeling and see how it goes.
Saturday, November 12, 2011
Ready or not, I'm racing tomorrow
It's less than a day until I line up for the Run for the Warriors 10K and I'm curious to see how I do. I don't have high expectations for a record setting performance, although I do have a finish time goal. I'll reveal how close I come to that, after the race.
I'm usually primed for competition the days before a race and (if I've followed my training plan) reach my peak on race day. Last week's seven mile run confirmed that I'm out of practice for distances greater than than 5 miles. I don't know how I'll be feeling when I pass that point but (at least) the effects from my flu shot and my semi-cold seem to have passed.
This morning I ran through my favorite set of core exercises. It's a light workout that won't do much, but it might help a little. Tomorrow I'll start slow and pick up the pace as I go along, aiming for negative splits for the second half. That may be a little ambitious, but it's a strategy. It's been a busy Saturday but I did get some extra sleep last night. Will proper rest and feeling healthy translate into a good run? I'll let you know tomorrow.
I'm usually primed for competition the days before a race and (if I've followed my training plan) reach my peak on race day. Last week's seven mile run confirmed that I'm out of practice for distances greater than than 5 miles. I don't know how I'll be feeling when I pass that point but (at least) the effects from my flu shot and my semi-cold seem to have passed.
This morning I ran through my favorite set of core exercises. It's a light workout that won't do much, but it might help a little. Tomorrow I'll start slow and pick up the pace as I go along, aiming for negative splits for the second half. That may be a little ambitious, but it's a strategy. It's been a busy Saturday but I did get some extra sleep last night. Will proper rest and feeling healthy translate into a good run? I'll let you know tomorrow.
Friday, November 11, 2011
Veteran's Day, Warrior's weekend
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| Last year's finish |
It just occurred to me that the date for the Run for the Warriors 10K on Sunday isn't random. This race, held on the Sunday closest to Veteran's Day, is an inspiring event. When I signed up last year I imagined it to be the typical Long Island local race, with ~500 runners and the usual low-key staging I'd come to expect from those events.
When we arrived on race day, I was astounded to see the large crowds, a rock band playing and tented grounds that were impressively decorated with a patriotic theme.
When we arrived on race day, I was astounded to see the large crowds, a rock band playing and tented grounds that were impressively decorated with a patriotic theme.
Last year there were about 2,000 runners split between the 1 mile, 5K and 10K distances. The 5 & 10K races started together and we split our routes after a mile or so. There were many servicemen and women running in their fatigues. One group of Marines opted for matching tees and shorts and others wore dress uniforms and carried their flags as they ran.
The most impressive runners were those soldiers who carried full packs and ran in combat boots. I'm guessing this was to show solidarity with their brethren overseas who were on active duty. One soldier clearly demonstrated that point by running with a full sized dummy dressed in combat fatigues.
Thursday, November 10, 2011
A return to the Hattori's
Today's run (street): 2.5 miles
Hattori Hanzō was a famous ninja and samurai who lived in 16th century Japan. I'm guessing that his sword skills were the inspiration behind Saucony's Hattori super minimalist running shoes. I've put about 250 miles on mine since I've got them and I've come to love their purposeful simplicity.
For the last three weeks I've been running in either my Saucony Mirages or Brooks GTS-10's in an attempt to clear up a minor pain I've had near my right Achilles. I figured that the greater cushioning and stability control on these shoes (compared to the Hattori's) would help my healing. It must not be the shoes because the pain remains, although it always goes away after a few minutes of running.
Since Sunday is race day, I thought I'd end my taper with a run in the Hattori's. It's a different experience going back to a shoe 1/3 the weight of the Brooks. I worried that my layoff from these shoes would cause me some calf pain when I returned to them, but I had no problems today. I ran okay but I'm nowhere near my late September peak. I think the Hattori's provided some benefit over the heavier shoes this morning since I ran 30 seconds per mile faster than yesterday. However, that pace was still far off my target for the 10K. I guess I should reset my expectations for this race and defer my focus on performance until the following weekend when I run the Long Beach Turkey Trot.
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| Super minimalist ninja |
For the last three weeks I've been running in either my Saucony Mirages or Brooks GTS-10's in an attempt to clear up a minor pain I've had near my right Achilles. I figured that the greater cushioning and stability control on these shoes (compared to the Hattori's) would help my healing. It must not be the shoes because the pain remains, although it always goes away after a few minutes of running.
Since Sunday is race day, I thought I'd end my taper with a run in the Hattori's. It's a different experience going back to a shoe 1/3 the weight of the Brooks. I worried that my layoff from these shoes would cause me some calf pain when I returned to them, but I had no problems today. I ran okay but I'm nowhere near my late September peak. I think the Hattori's provided some benefit over the heavier shoes this morning since I ran 30 seconds per mile faster than yesterday. However, that pace was still far off my target for the 10K. I guess I should reset my expectations for this race and defer my focus on performance until the following weekend when I run the Long Beach Turkey Trot.
Wednesday, November 9, 2011
Running through the clouds
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| Still foggy two hours later |
For me, the appeal of running correlates directly to the conditions at hand. 40° on a bright Saturday morning with no time restrictions is very appealing. Running in the dark at 4:00 AM just minutes after waking from a sound sleep is far less appealing. In some cases, after I've begrudgingly prepared for my run, something happens to change my outlook. That was the case today.
It seemed a little humid as I dressed for my run and I left off a top layer thinking it would be warmer than yesterday. Again, I had trouble getting my Petzl Tikka Plus headlamp to work. The batteries get easily unseated within their housing and this prevents the lamp from switching on. As well as it has served me, I think the Tikka is due for replacement because these problems are costing me precious time.
I stepped out and watched the garage door rise, revealing my neighborhood shrouded in heavy fog. The street lights projected ethereally and the density of the fog kept visibility to about 30 feet. I thought it looked amazing and suddenly looked forward to starting off on my run.
The run itself was unremarkable. I'm still working through some mechanical issues but it was fun to see the world through this haze of distorted light. Running is a physical activity, but so much about it is enhanced by the experience itself. A four mile run in the woods, where your view and conditions change constantly, is far more interesting than a four mile run on treadmill. Today's route was similar to the course I run every day. But what I experienced this morning was much more interesting and different than normal.
Tuesday, November 8, 2011
Passing the test
Today's run (street): 2.5 miles
Today's run was an acid test for me. I wanted to gauge my fitness for next Sunday's race to see how I felt coming off a difficult seven miler with one day's rest. I probably dressed too warmly for the weather but the distance was short so I avoided overheating.
I started at an easy pace, though not as slow as Sunday's, and increased my speed as I went on. By mile one I was running at my 10K goal pace and my last half mile was 30 seconds faster than goal pace. I didn't feel especially strong and my stride was not fluid, but I felt on track to compete. I'll sign up today for the race and train the next two days. I'll follow that with two day's rest prior to Sunday's race.
Today's run was an acid test for me. I wanted to gauge my fitness for next Sunday's race to see how I felt coming off a difficult seven miler with one day's rest. I probably dressed too warmly for the weather but the distance was short so I avoided overheating.
I started at an easy pace, though not as slow as Sunday's, and increased my speed as I went on. By mile one I was running at my 10K goal pace and my last half mile was 30 seconds faster than goal pace. I didn't feel especially strong and my stride was not fluid, but I felt on track to compete. I'll sign up today for the race and train the next two days. I'll follow that with two day's rest prior to Sunday's race.
Monday, November 7, 2011
I have a decision to make
The switch to daylight savings yesterday was a welcomed change. It made only one hour's difference but it allowed me to sleep a little longer on Sunday and still get out early for a long run. The whole day seemed longer, as did the entire weekend. This morning the train station was no longer swathed in darkness like it had been over the past few weeks. I only wish it was this light out at 4:00 AM.
Yesterday's run was plenty tough for me and I'm seriously reconsidering my plan to run a 10K race next Sunday. For no single reason, I've been off my athletic game over the last month and have not run particularly long distances on weekends. I usually cover 10-12 miles on weekends, but that average has dropped 30% since September.
I'm going to think about whether to run the Hope for the Warriors 10K or use next weekend to help me prepare better for the 11/20 Long Beach Turkey Trot. I may have disadvantaged myself yesterday by not refueling during the run that took over 70 minutes and that could account for my near bonk. I'll make a decision today so I can know how to conduct this week's training.
There was an interesting article in yesterday's NY Times about Lauren Fleshman, a 5,000 meter champion, who ran the NYC Marathon to help improve her short distance competitiveness. She talks about the need to change up training to achieve significant progress. I liked this quote: “At 30, I’m not going to get dramatically better doing the same thing.” It made me think about my own training and what I really can expect to get out of the workouts I do, week after week.
Yesterday's run was plenty tough for me and I'm seriously reconsidering my plan to run a 10K race next Sunday. For no single reason, I've been off my athletic game over the last month and have not run particularly long distances on weekends. I usually cover 10-12 miles on weekends, but that average has dropped 30% since September.
I'm going to think about whether to run the Hope for the Warriors 10K or use next weekend to help me prepare better for the 11/20 Long Beach Turkey Trot. I may have disadvantaged myself yesterday by not refueling during the run that took over 70 minutes and that could account for my near bonk. I'll make a decision today so I can know how to conduct this week's training.
There was an interesting article in yesterday's NY Times about Lauren Fleshman, a 5,000 meter champion, who ran the NYC Marathon to help improve her short distance competitiveness. She talks about the need to change up training to achieve significant progress. I liked this quote: “At 30, I’m not going to get dramatically better doing the same thing.” It made me think about my own training and what I really can expect to get out of the workouts I do, week after week.
Sunday, November 6, 2011
NYC Marathon morning run at Bethpage
Today's run (Bethpage State Park): 7.1 miles
Today is the New York Marathon and I watched the race on TV after my run on the bike trail at Bethpage. It was an exciting finish for the women, with Dado overtaking Keitany's lead in the last miles through Central Park. On Friday, I made my annual pilgrimage to the NYC Marathon Expo at the Javits Center and brought along KWL who had never attended it.
The Expo was even more overwhelming this year than last and I saw Dean Karnazes and met Marshall Ulricht, whose book "Running on Empty" I'd recently read. It was amazing to talk to this man who set records for running across America, starting in San Francisco and finishing in New York 52 days later.
I also met Desi Davila, who finished second in this year's Boston Marathon and holds the fastest women's time ever in that race. Desi was sweet and humble, I mentioned the cover story about her in Running Times and she just smiled and nodded. She told me she was skipping the NYC marathon because she's training for the 2012 Olympics. I will be rooting for her to make the team!
Today I took advantage of the Daylight Savings Time roll-back and got out early for my run. I planned to take it easy so I could benchmark my condition and see how ready I am for a 10K next Sunday. It was chilly and I wore layers and gloves and I felt pretty good for the first four miles. At around the five mile point I started feeling some weakness. I'm thinking that my base has probably slid back to about 4 miles since Cow Harbor. I slowed down a little to get past a hilly section and tried not to think about the last mile that is the toughest part of the return leg.
By mile six I felt similar to how I'd felt near the end of my half marathon, my spirit was willing but my legs were not. I told myself "just keep going" and I did, although I'm not sure how I managed to get over that final hill.
I may not run the Race for the Warriors next weekend because (as of right now) I don't feel prepared to run a competitive 10K. I guess I can run it as a training exercise for the Long Beach Turkey Trot the following week. I'll decide that in the next day or so. I'm hoping that my experience today had more to do with having a slight chest cold than the fact that my conditioning isn't where it needs to be right now.
Today is the New York Marathon and I watched the race on TV after my run on the bike trail at Bethpage. It was an exciting finish for the women, with Dado overtaking Keitany's lead in the last miles through Central Park. On Friday, I made my annual pilgrimage to the NYC Marathon Expo at the Javits Center and brought along KWL who had never attended it.
The Expo was even more overwhelming this year than last and I saw Dean Karnazes and met Marshall Ulricht, whose book "Running on Empty" I'd recently read. It was amazing to talk to this man who set records for running across America, starting in San Francisco and finishing in New York 52 days later.
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| With Desi Davila - Boston Marathon record-holder |
Today I took advantage of the Daylight Savings Time roll-back and got out early for my run. I planned to take it easy so I could benchmark my condition and see how ready I am for a 10K next Sunday. It was chilly and I wore layers and gloves and I felt pretty good for the first four miles. At around the five mile point I started feeling some weakness. I'm thinking that my base has probably slid back to about 4 miles since Cow Harbor. I slowed down a little to get past a hilly section and tried not to think about the last mile that is the toughest part of the return leg.
By mile six I felt similar to how I'd felt near the end of my half marathon, my spirit was willing but my legs were not. I told myself "just keep going" and I did, although I'm not sure how I managed to get over that final hill.
I may not run the Race for the Warriors next weekend because (as of right now) I don't feel prepared to run a competitive 10K. I guess I can run it as a training exercise for the Long Beach Turkey Trot the following week. I'll decide that in the next day or so. I'm hoping that my experience today had more to do with having a slight chest cold than the fact that my conditioning isn't where it needs to be right now.
Saturday, November 5, 2011
Slight concerns for my 10K readiness
Today's run (street): 3.25 miles
I would have like to cover more distance this morning but I had an early appointment that limited my running time to about 30 minutes. It was 38° according to News12 when I prepared for my run and I bundled up with long pants, long sleeved shirt, a hat and gloves. I worried that I'd get too hot at some point but with only thirty minutes on the road I stayed fairly comfortable throughout my run.
Yesterday's performance was sub-par and that workout served only to keep continuity in my schedule. I felt a little pressure when I went out today knowing that this weekend is the last time that I can train at any real distance for next weekend's Hope for the Warriors 10K. I am still feeling under the weather so I compromised on intensity and focused on maintaining a pace that was roughly between my daily run pace and my targeted pace for the 10K.
I had no mechanical problems with my stride and felt no fatigue, but I wasn't at the level I want to be on race day. I followed an extended version of my usual course and thought about form and cadence. The run began to feel harder at the two mile mark and this concerned me because that is only a third of a 10K. I decided to ignore the difficulty and worked to maintain speed by using arm swing to increase leg turnover.
In the end I achieved my pace goal but I still have some concerns about the fragility of my six mile base. A longer run tomorrow should give me a better sense of my readiness. I'm looking forward to watching the NYC marathon tomorrow and that will help motivate me to cover some distance. I have a few friends who are running the marathon for the first time tomorrow and I'm hoping that they have great experiences. Knowing how hard a half marathon can be, I admire them very much.
I would have like to cover more distance this morning but I had an early appointment that limited my running time to about 30 minutes. It was 38° according to News12 when I prepared for my run and I bundled up with long pants, long sleeved shirt, a hat and gloves. I worried that I'd get too hot at some point but with only thirty minutes on the road I stayed fairly comfortable throughout my run.
Yesterday's performance was sub-par and that workout served only to keep continuity in my schedule. I felt a little pressure when I went out today knowing that this weekend is the last time that I can train at any real distance for next weekend's Hope for the Warriors 10K. I am still feeling under the weather so I compromised on intensity and focused on maintaining a pace that was roughly between my daily run pace and my targeted pace for the 10K.
I had no mechanical problems with my stride and felt no fatigue, but I wasn't at the level I want to be on race day. I followed an extended version of my usual course and thought about form and cadence. The run began to feel harder at the two mile mark and this concerned me because that is only a third of a 10K. I decided to ignore the difficulty and worked to maintain speed by using arm swing to increase leg turnover.
In the end I achieved my pace goal but I still have some concerns about the fragility of my six mile base. A longer run tomorrow should give me a better sense of my readiness. I'm looking forward to watching the NYC marathon tomorrow and that will help motivate me to cover some distance. I have a few friends who are running the marathon for the first time tomorrow and I'm hoping that they have great experiences. Knowing how hard a half marathon can be, I admire them very much.
Friday, November 4, 2011
What is it about Fridays?
Today's run (street): 2.25
It has been a busy week and I thought "TGIF" when I went out for this morning's run. However, within five minutes, I knew that I was in for a bad Friday run for the second week in a row. I'm guessing that I'm fatigued from three days of intense discussions, presentations and other stressful factors. I don't care that much about having a bad run, but I do like to know why I ran badly.
I've switched over from my Hattori's to my Saucony Mirages since the Oyster Bay 5K in hopes of eliminating the slight, but nagging, pain I get between my right heel and Achilles. I figured that the stability post on the Mirage might help that somewhat. When I went out today, the pain was there and it was fairly pronounced. As usual, the pain subsided once I'd traveled about a mile.
It's hard to understand exactly what made today's run bad. I had no obvious issues (besides the heel pain), but I couldn't generate much speed. I cut my distance short because I wanted to use the extra few minutes to rest before my shower. I really need to be on my game this weekend and get some base miles in since I haven't done too many 5+ mile runs lately and I have a fast 6.2 scheduled on November 13. I'm hoping that my Friday curse won't extend to Saturday.
It has been a busy week and I thought "TGIF" when I went out for this morning's run. However, within five minutes, I knew that I was in for a bad Friday run for the second week in a row. I'm guessing that I'm fatigued from three days of intense discussions, presentations and other stressful factors. I don't care that much about having a bad run, but I do like to know why I ran badly.
I've switched over from my Hattori's to my Saucony Mirages since the Oyster Bay 5K in hopes of eliminating the slight, but nagging, pain I get between my right heel and Achilles. I figured that the stability post on the Mirage might help that somewhat. When I went out today, the pain was there and it was fairly pronounced. As usual, the pain subsided once I'd traveled about a mile.
It's hard to understand exactly what made today's run bad. I had no obvious issues (besides the heel pain), but I couldn't generate much speed. I cut my distance short because I wanted to use the extra few minutes to rest before my shower. I really need to be on my game this weekend and get some base miles in since I haven't done too many 5+ mile runs lately and I have a fast 6.2 scheduled on November 13. I'm hoping that my Friday curse won't extend to Saturday.
Thursday, November 3, 2011
Ready to refocus
Today's workout (elliptical): 25 minutes
It's been a very busy week for me and though I've put in the time and the miles, I feel a little disconnected from my running. Now that most of my week's distractions have passed, I'm hoping to refocus on my training goals. Tomorrow is the NYC Marathon Expo at the Jacob Javits Center and I'll try to get over there if I can. It's an amazing Expo, with no fee to get in and plenty of free samples (typically food, not running gear). Last year I was fortunate to see Greta Waitz who appeared at the Adidas booth and I shook hands with Bart Yasso, whose book I'd just read.
I'm planning to put in one or two distance runs this weekend to help get me ready for the 10K on the 13th. That race is coming up fast and I don't really feel prepared. The injuries from my fall are healing and I'm running well this week, so I'm hoping for a good experience on Saturday.
It's been a very busy week for me and though I've put in the time and the miles, I feel a little disconnected from my running. Now that most of my week's distractions have passed, I'm hoping to refocus on my training goals. Tomorrow is the NYC Marathon Expo at the Jacob Javits Center and I'll try to get over there if I can. It's an amazing Expo, with no fee to get in and plenty of free samples (typically food, not running gear). Last year I was fortunate to see Greta Waitz who appeared at the Adidas booth and I shook hands with Bart Yasso, whose book I'd just read.
I'm planning to put in one or two distance runs this weekend to help get me ready for the 10K on the 13th. That race is coming up fast and I don't really feel prepared. The injuries from my fall are healing and I'm running well this week, so I'm hoping for a good experience on Saturday.
Wednesday, November 2, 2011
Can I be tempted to run a full marathon?
Today's run (street): 2.5 miles
I'm clearly back to full strength in my running as evidenced by today and yesterday's runs. A good part of my work week is taking place at industry meetings and yesterday I had the good fortune of seeing both of my running mentors (CK & CMC) during the day's events.
I told CK that my troubles on Friday were likely caused by my flu shot. I'm not sure he bought that but I'll show him next time. CMC offered to run with me on my first marathon which sounds great, although my current position is that I won't ever be competing at that distance. We'll see.
This morning's run was pleasant, and like yesterday, it seemed to go by quickly. With temperatures in the mid 30's, it's much colder than a week ago, but I fully appreciate this weather. This weekend is supposed to be nice and cool -- great for the NYC marathoners and great for those of us training for our next 10K.
I'm clearly back to full strength in my running as evidenced by today and yesterday's runs. A good part of my work week is taking place at industry meetings and yesterday I had the good fortune of seeing both of my running mentors (CK & CMC) during the day's events.
I told CK that my troubles on Friday were likely caused by my flu shot. I'm not sure he bought that but I'll show him next time. CMC offered to run with me on my first marathon which sounds great, although my current position is that I won't ever be competing at that distance. We'll see.
This morning's run was pleasant, and like yesterday, it seemed to go by quickly. With temperatures in the mid 30's, it's much colder than a week ago, but I fully appreciate this weather. This weekend is supposed to be nice and cool -- great for the NYC marathoners and great for those of us training for our next 10K.
Tuesday, November 1, 2011
One good run deserves another
Today's run ( street): 2.5 miles
It's been ten days since I fell after one of my morning runs and I still have some nasty abrasions to show for it. My right leg, near the outside of my knee, is still in tough shape despite daily care. The injuries are healing but they still sting and this morning it was fairly uncomfortable.
I'd prepared for an outside run after checking last night's weather. It was chilly, but I dressed for it and took off hoping that I'd fare better than the last three times I'd gone out. After reaching the top of the first road it was clear that I was past those issues. My form was more fluid and my stride felt more open than it had the last few times I'd run. I experimented with arm swing as a method to increase cadence. I think that was helpful on the roads that had inclines.
The run went by quickly and despite the fact that my Garmin had trouble locking in (and subsequently under counted my distance by .14 miles), I ended up running my fastest pace since my 5K in early October. I'm glad to finally have a decent run after some disappointing experiences. One good run is great, but will I be ready to compete again by the 13th?
It's been ten days since I fell after one of my morning runs and I still have some nasty abrasions to show for it. My right leg, near the outside of my knee, is still in tough shape despite daily care. The injuries are healing but they still sting and this morning it was fairly uncomfortable.
I'd prepared for an outside run after checking last night's weather. It was chilly, but I dressed for it and took off hoping that I'd fare better than the last three times I'd gone out. After reaching the top of the first road it was clear that I was past those issues. My form was more fluid and my stride felt more open than it had the last few times I'd run. I experimented with arm swing as a method to increase cadence. I think that was helpful on the roads that had inclines.
The run went by quickly and despite the fact that my Garmin had trouble locking in (and subsequently under counted my distance by .14 miles), I ended up running my fastest pace since my 5K in early October. I'm glad to finally have a decent run after some disappointing experiences. One good run is great, but will I be ready to compete again by the 13th?
Sunday, October 30, 2011
Running in a (pre) winter wonderland
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| Frost on the pumpkins, snow on the lawn |
Yesterday was a long day for us. We were at a friend's family event for most of the day and by 10:00 PM we were ready for bed. I hoped to sleep until 5:30 or 6:00, which would be late for me, but at 4:30 AM I was wide awake. Try as I might, I couldn't fall back to sleep so I got up. I made some coffee and considered my workout.
I know that I'm not at my best right now and I'm beginning to think it's the flu shot that's contributing to my stamina issues. It's obviously not exhaustion since I only managed to stay asleep for six hours last night. I decided I'd go out for a neighborhood run, targeting the same distance than I'd covered over the last two days.
The lawns in my neighborhood were lightly covered with snow, but the roads were clear when I made my way outside. The reported temperature was 35° but with the wind it felt much colder. I wore compression shorts under my C9 running pants and added my Zensah compression sleeves over my calves. On top I wore a C9 half-zip layered with a short sleeve running shirt. I also wore a fleece hat and running gloves. Together it made for a comfortable outfit that kept me warm at the start but didn't overheat me when I got up to speed.
I took it easy in deference to my current situation and ran comfortably around the neighborhood. I was both surprised and annoyed to see more than one house watering their snow-covered lawn. I wondered if they forgot to turn off their sprinkler systems or if they were truly stupid. Aside from that I thought the neighborhood, covered in snow, looked very beautiful.
I planned a route that would cover a little more than three miles, but when I reached the point where I'd turn onto the last road, I decided to keep going straight and added another mile for good measure. I ended up running a little faster than I wanted to, but I'd still call it an easy pace. Considering that I'm not at my best right now, I'm happy with the last two runs I've done.
My next race, the Hope for the Warriors 10K, will happen in two weeks. I'll follow that with the Long Beach 10K Turkey Trot a week later. I hope to be back at full strength by next Saturday so I can break out of my 3-4 mile malaise and prepare for a longer race distance.
Saturday, October 29, 2011
The agony and the not so bad
Yesterday's run (Central Park): 3 miles
Today's run (treadmill): 3 miles
I'm in a slump and I don't exactly understand why. I suspect that it's a combination of things. Since I suffered a bad fall on my driveway a week ago, I've been feeling slightly sub-par. My crash at the end of my run was probably more traumatic than I'd initially thought and, seven days later, I still have plenty of evidence of that.
I had been feeling run down by mid-week and though I did a couple of runs plus an elliptical session since the accident, I felt the need to skip my workout on Thursday. Yesterday I had plans to meet my friend CK for a run in Central Park and I thought the day and a half rest I'd have since Wednesday would deliver some needed energy. I was almost completely wrong but there were other factors at play.
First, I had gone to the company medical center in the morning to get a flu shot. I didn't think it would have any effect on my running, but perhaps it did. Second, I was rushed for time at lunch and grabbed some spicy vegetarian soup and vegetarian dumplings that didn't help my glycogen level. And third, I generally don't run well in the afternoon. So some combination of the above, plus being generally run down, made for a tough run in the park.
CK and I started our run on the lower loop near the 6th Avenue entrance to the park and we headed counter clockwise up the hill. We were moving at a good clip with CK letting me set the pace. I felt okay but was concerned about maintaining that rate over our planned 4+ mile route. Shortly after we reached our first mile, CK asked to stop so he could remove his long pants that were making him warm.
What should have been an opportunity to rest turned into a significant energy drop and as we made our way up the hill I admitted that I wouldn't be able to run the reservoir route. We modified our course by cutting across the Great Lawn and I was truly struggling to keep the pace under 10 minutes a mile. Still it was fun to run the west side of the loop towards Columbus Circle because they had put up the stands for the NY Marathon and were in the process of constructing the finish line area.
We ended up covering our three miles in about 28 minutes but it was the toughest 5K I've run in a while.
This morning, due to the inclement weather, I ran about three miles on the treadmill, starting with a 5 minute walking warm up. I did the running part at around 9:50/min, a comfortable pace, but I really felt it by the end. I'm obviously not at my best but this morning's workout felt far better than yesterday's run.
I'm not sure how far I'll run tomorrow. More than one person has suggested that I take a few days off and get back to strength. It's good advice, the kind that I'd give to others. I'm not sure I'll take my own advice though. Who can resist going out for a run on a cold October morning?
Today's run (treadmill): 3 miles
I'm in a slump and I don't exactly understand why. I suspect that it's a combination of things. Since I suffered a bad fall on my driveway a week ago, I've been feeling slightly sub-par. My crash at the end of my run was probably more traumatic than I'd initially thought and, seven days later, I still have plenty of evidence of that.
I had been feeling run down by mid-week and though I did a couple of runs plus an elliptical session since the accident, I felt the need to skip my workout on Thursday. Yesterday I had plans to meet my friend CK for a run in Central Park and I thought the day and a half rest I'd have since Wednesday would deliver some needed energy. I was almost completely wrong but there were other factors at play.
First, I had gone to the company medical center in the morning to get a flu shot. I didn't think it would have any effect on my running, but perhaps it did. Second, I was rushed for time at lunch and grabbed some spicy vegetarian soup and vegetarian dumplings that didn't help my glycogen level. And third, I generally don't run well in the afternoon. So some combination of the above, plus being generally run down, made for a tough run in the park.
CK and I started our run on the lower loop near the 6th Avenue entrance to the park and we headed counter clockwise up the hill. We were moving at a good clip with CK letting me set the pace. I felt okay but was concerned about maintaining that rate over our planned 4+ mile route. Shortly after we reached our first mile, CK asked to stop so he could remove his long pants that were making him warm.
What should have been an opportunity to rest turned into a significant energy drop and as we made our way up the hill I admitted that I wouldn't be able to run the reservoir route. We modified our course by cutting across the Great Lawn and I was truly struggling to keep the pace under 10 minutes a mile. Still it was fun to run the west side of the loop towards Columbus Circle because they had put up the stands for the NY Marathon and were in the process of constructing the finish line area.
We ended up covering our three miles in about 28 minutes but it was the toughest 5K I've run in a while.
This morning, due to the inclement weather, I ran about three miles on the treadmill, starting with a 5 minute walking warm up. I did the running part at around 9:50/min, a comfortable pace, but I really felt it by the end. I'm obviously not at my best but this morning's workout felt far better than yesterday's run.
I'm not sure how far I'll run tomorrow. More than one person has suggested that I take a few days off and get back to strength. It's good advice, the kind that I'd give to others. I'm not sure I'll take my own advice though. Who can resist going out for a run on a cold October morning?
Thursday, October 27, 2011
On the one day injured list
Yesterday, I suffered a minor setback with my injuries that were
caused by last Friday's stumble. Most of my cuts, scrapes and gashes had
been healing nicely, and my finger (hairline) fracture has responded
well. But yesterday afternoon, the area adjacent to my knee (where I
gashed about 10 square inches of skin), was hurting. I doused the area
with alcohol (yowch!) and applied new bandages in my office. That
helped, as did a coating of Dermoplast, my antiseptic of choice. Still, I
felt like I should rest my leg today, so I skipped my run. I'm happy
that I did.
Tomorrow's weather should be much better than today's gloomy mess. I'm planning to meet my friend CK in Central Park for an afternoon run. It's hard enough keeping up with him when I'm at my best so I'm not sure how well I'll do under these circumstances. But since I've only covered nine miles over the past week, I'm up to the challenge.
Tomorrow's weather should be much better than today's gloomy mess. I'm planning to meet my friend CK in Central Park for an afternoon run. It's hard enough keeping up with him when I'm at my best so I'm not sure how well I'll do under these circumstances. But since I've only covered nine miles over the past week, I'm up to the challenge.
Wednesday, October 26, 2011
Female competition as a civil right
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| Deena Kastor won and lost the American marathon record |
There is an inspiring article in today's NY Times about Dr. Julia Chase-Brand, a woman who broke barriers by competing in races during a time when the Amateur Athletic Union forbid female competitors. The article describes Dr. Chase-Brand's challenge to assert her civil rights, while she disproved the ridiculous notion that running is dangerous for women. On top of that, she was also forced to endure statements like "Women don’t run. You run. What are you?"
It's unbelievable that these discussions still happened into the 1960's. The sport of running has so many great women competitors. These days, you'll often see more woman runners than men in local races. Yet there are still some bad practices related to gender, like the recent ruling by the IAAF stating that World Records for women can only be attained in women-only races. Just what are these people afraid of?
Tuesday, October 25, 2011
World's shortest endurance run
Today's run (street): 2.5 miles
I woke up with my usual disbelief that I'd be outside running in the next fifteen minutes. Although I ran on Sunday, this was my return to the 4:00 AM darkness, where bad things can happen if you don't pay proper attention. With my injuries healing, but still stinging, I got up, put on my running clothes and headed out the door.
Sunday's workout wasn't great, but it confirmed my ability to run. Two mornings later, I expected more, but I experienced tightness in my muscles and in the skin around my injuries. This discomfort forced me to adjust my stride a little and the result was sub-par, mechanical gait that prevented me from generating much speed. I focused on enduring the run, knowing above all else, that getting through a workout is preferable to skipping one.
At the end of my run, I approached my driveway carefully and managed to avoid the raised edge that tripped me up on Friday morning. I completed my usual route in a minute longer than normal and that gave me a 25 second per mile slower pace. Considering the circumstances, I'd call that a decent outcome.
I woke up with my usual disbelief that I'd be outside running in the next fifteen minutes. Although I ran on Sunday, this was my return to the 4:00 AM darkness, where bad things can happen if you don't pay proper attention. With my injuries healing, but still stinging, I got up, put on my running clothes and headed out the door.
Sunday's workout wasn't great, but it confirmed my ability to run. Two mornings later, I expected more, but I experienced tightness in my muscles and in the skin around my injuries. This discomfort forced me to adjust my stride a little and the result was sub-par, mechanical gait that prevented me from generating much speed. I focused on enduring the run, knowing above all else, that getting through a workout is preferable to skipping one.
At the end of my run, I approached my driveway carefully and managed to avoid the raised edge that tripped me up on Friday morning. I completed my usual route in a minute longer than normal and that gave me a 25 second per mile slower pace. Considering the circumstances, I'd call that a decent outcome.
Monday, October 24, 2011
Coming today on Runner's Tech Review
I'm back to my regular running schedule and that means a rest day today. I am mending well and yesterday's run assured me that my injuries will not get in the way of my workouts. I plan to be out again tomorrow morning, ready to face the road again at 4:00 AM.
It's been a long time since we've posted on Runner's Tech Review, but we'll have a write-up on Invisible Shoe running huaraches on the site by the end of the day. It was interesting to see how Adventure Girl and I took to this minimalist footwear and, perhaps, a little surprising what each of us thought about the shoes. Let's just say that I won't be giving up my Hattori's anytime soon.
It's been a long time since we've posted on Runner's Tech Review, but we'll have a write-up on Invisible Shoe running huaraches on the site by the end of the day. It was interesting to see how Adventure Girl and I took to this minimalist footwear and, perhaps, a little surprising what each of us thought about the shoes. Let's just say that I won't be giving up my Hattori's anytime soon.
Sunday, October 23, 2011
Post-accident run with a much better ending
Today's run (street): 4.45 miles
Yesterday was a long day, we went to Boston to visit family and came back last night. We were pretty exhausted by the time we went to bed and I'd hoped that it would lead to a good night's sleep. With my scrapes and bruises from Friday's accident still mending, it was a little hard to get comfortable. I woke up groggy and with a headache, but I was determined to get outside for a run.
I wore a pair of loose running pants to protect the bandages on my calf and knee and a long sleeve running shirt to cover my elbow bandage. With my left middle finger in a splint and bandages across the back of both hands, I probably looked worse than I felt. I'd taken a couple of aspirins and a Sudafed and, while I felt strong at the beginning, I think the Pseudoephedrine was sapping my energy as I ran.
Despite all the damage caused by yesterday's roll and slide on concrete and blacktop, I was fortunate to avoid any injury that affected my ability to run. I purposely kept my pace easy and that helped me get through the distance. I followed a meandering route that had a few roads with slight elevation and I realized that I'm liking running hills more and more. I may be ready to return to the monster hills at Stillwell.
I headed back toward home after passing four miles and when I reached my driveway I was especially careful to avoid the raised edge that sent me sprawling on Friday. Having missed my run on Saturday, my weekly mileage will be lower than normal for the week. No matter, I was glad to get back on the road and finish the week with a good running experience.
Yesterday was a long day, we went to Boston to visit family and came back last night. We were pretty exhausted by the time we went to bed and I'd hoped that it would lead to a good night's sleep. With my scrapes and bruises from Friday's accident still mending, it was a little hard to get comfortable. I woke up groggy and with a headache, but I was determined to get outside for a run.
I wore a pair of loose running pants to protect the bandages on my calf and knee and a long sleeve running shirt to cover my elbow bandage. With my left middle finger in a splint and bandages across the back of both hands, I probably looked worse than I felt. I'd taken a couple of aspirins and a Sudafed and, while I felt strong at the beginning, I think the Pseudoephedrine was sapping my energy as I ran.
Despite all the damage caused by yesterday's roll and slide on concrete and blacktop, I was fortunate to avoid any injury that affected my ability to run. I purposely kept my pace easy and that helped me get through the distance. I followed a meandering route that had a few roads with slight elevation and I realized that I'm liking running hills more and more. I may be ready to return to the monster hills at Stillwell.
I headed back toward home after passing four miles and when I reached my driveway I was especially careful to avoid the raised edge that sent me sprawling on Friday. Having missed my run on Saturday, my weekly mileage will be lower than normal for the week. No matter, I was glad to get back on the road and finish the week with a good running experience.
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