Today's run (street): 2.5 miles
Yesterday morning the NBC weatherman announced that Monday would be the last cold day of winter. Just like that. I'm not sure why he was so confident, but he didn't appear to be kidding. Never one to believe such things, I watched the local station last night as I readied my clothes for this morning. They were predicting 29 degrees around 4:00 AM. So much for warmer weather.
About half of today's route was in the direction of a steady wind that made it feel very chilly. I moved at a steady pace and, every once in a while, I stepped it up. I averaged a mid-9:00 pace which was disappointing because it felt like it should have been faster. I started thinking about my pacing.
Based on my 800+ runs logged in Garmin Connect, I see that I generally have five pace ranges: LSD (> 10:30), easy/trail (9:50-10:30), normal (9:20-9:50), tempo (8:55-9:20) and road race (< 8:55). I would really like to make my tempo range my normal pace range amd I think it's as much a matter of pushing myself mentally as increasing my physical capabilities. After all, If I can do one training run at 9:00 a mile, why can't I do them all?
Wednesday, March 7, 2012
Tuesday, March 6, 2012
Night or day, inside or out?
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| Worth a read |
In her new book, "Is Everyone Hanging Out Without Me?", Mindy Kaling writes, "There is no sunrise so beautiful that it is worth waking me up to see it.” I thought that was a very funny line (it's a great book) but I have to disagree a little. As I stood at the train this morning I saw the sun coming up and the first thought I had was, "Finally, I can now go out on my long weekend runs before 6:30 AM without needing a headlamp."
There's a big difference, psychologically, when I run in the dark versus running in daylight. My 4:00 AM runs serve a purpose, but that purpose is primarily fitness maintenance. My weekend runs provide a far wider benefit to both mind and body. A run on the trails is visually fascinating, the terrain is challenging and the lack of concern for traffic (except for mountain bikers) allows for deep thinking.
This morning I was at the complete other end of the spectrum, running my 25 tedious minutes on the treadmill. A friend of mine just bought a True treadmill that is very feature-rich. One capability is heart rate cruise control -- the machine will automatically speed up, slow down or change elevation to keep the runner at a specific heart rate. It also has a 14" LCD screen that takes input from a smartphone, PC, iPad, etc. That would be amazing compared to my humble Sole. But in the end, I'd far prefer to be running outside, just after sunrise.
Monday, March 5, 2012
One-line running shoe reviews
It's been a while since I've updated Runner's Tech Review but I may be testing a new pair of running shoes soon. These shoes are different and the manufacturer promises to deliver measurable gains in performance. That's always an intriguing notion, but I've rarely seen these claims pay off. We'll see.
In the meantime, I'm more than ready to find a replacement for my Hattori's that I've used both as a trainer and race shoe over the last year. I'm impressed that they've held up as well as they have after 300+ miles of pounding, but they are showing signs of wear. I have a second pair of Hattori's that were sent to me by Saucony but something about the fit is different. I find them unwearable after 60 miles of running.
Yesterday I had a little time in the middle of the day and went over to Dick's where I tried on a few pairs of running shoes. I didn't find my next pair but I was glad to reinforce what I expected. Here are my quick impressions:
In the meantime, I'm more than ready to find a replacement for my Hattori's that I've used both as a trainer and race shoe over the last year. I'm impressed that they've held up as well as they have after 300+ miles of pounding, but they are showing signs of wear. I have a second pair of Hattori's that were sent to me by Saucony but something about the fit is different. I find them unwearable after 60 miles of running.
Yesterday I had a little time in the middle of the day and went over to Dick's where I tried on a few pairs of running shoes. I didn't find my next pair but I was glad to reinforce what I expected. Here are my quick impressions:
- Adidas adizero® Rush: Light, surprisingly comfortable, smooth roll, stiff fore-foot, high platform (too much heel).
- Brooks Pure Cadence: Light, cushioned, tight arch/mid foot, awkward roll, expensive.
- Brooks Adrenaline 12: Extremely comfortable, natural roll, moved well with foot, high platform (too much heel).
- New Balance MT20: Tight forefoot (even 1/2 size up), light, uneven roll.
- Merrell Road Glove: Light, unstructured, wide toe box, lack of fore-foot response.
Sunday, March 4, 2012
When a run goes according to plan
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| How I spent my morning |
My morning running plan was happily free of debate. No decisions to make about my route, gear or distance. I'd prepared to run 6 miles on the roads around my neighborhood and the cloudy and dry weather looked perfect.
I started by running the loop I use every morning to benchmark my first mile. After that I diverted my course by running towards the middle school. Once I got there, I ran across the field to a path that took me to the nearby business park. I continued in that direction and ran the hilly loop before exiting into neighborhood #3 at the three mile point.
I felt good as I moved along these neighborhood streets that led me out to Woodbury Road, a heavily trafficked street. Running along Woodbury Road's sidewalk is always interesting. In the fall there's often a thick covering of leaves that cushion each step. Today the sidewalk was bare and covered with packed dirt. Except for the cars whizzing by on the street, I felt like I was doing a mini trail run.
I reached the easternmost point of my run and then switched directions back toward my house. I was on track to cover my intended six miles and ended up making it with a little distance to spare. I didn't run this route particularly fast but I was satisfied with the effort and pleased to have run a dozen miles over this weekend.
The best part of finishing a couple of good weekend runs is knowing that Monday is my rest day. Another 20+ mile week is in the books. So far, so good for my half marathon training plan.
Saturday, March 3, 2012
Going a sustainable 60
Today's run (treadmill): 60 minutes
The overnight rain extended into morning drizzle, so I debated whether to wait for it to stop or head to the track in hopes that it would let up. I chose the latter, but needed to run a last minute errand on the way. That turned out to be a fortuitous delay, because the skies opened up before I got to my workout. I didn't want to wait around for the rain to stop, so I headed home.
Since I couldn't run outside, I thought I'd spend an hour on the treadmill. Sixty minutes on the treadmill is far different than an hour on the road. Not just from the tedium of an unchanging view, but also due to the increased effort from running at a higher cadence (necessary to make up for a shorter stride).
I maintained my pace for 50 minutes and then stepped up my speed every minute until I finished my planned time. In a way, it's like a 10K, where you stay on pace then push past your comfort zone for the last mile. I was glad to find plenty of fuel to get me through the fast finish and I stepped off the treadmill as soaked as if I'd already showered.
I was happy with my compromised workout, and though I wanted to do speed work today, I'm pleased with what I did. Tomorrow's weather should be clear, so I will have my choice off outside options. I think I'll pass on the speed work though. Another six mile run may be exactly what I need.
The overnight rain extended into morning drizzle, so I debated whether to wait for it to stop or head to the track in hopes that it would let up. I chose the latter, but needed to run a last minute errand on the way. That turned out to be a fortuitous delay, because the skies opened up before I got to my workout. I didn't want to wait around for the rain to stop, so I headed home.
Since I couldn't run outside, I thought I'd spend an hour on the treadmill. Sixty minutes on the treadmill is far different than an hour on the road. Not just from the tedium of an unchanging view, but also due to the increased effort from running at a higher cadence (necessary to make up for a shorter stride).
I maintained my pace for 50 minutes and then stepped up my speed every minute until I finished my planned time. In a way, it's like a 10K, where you stay on pace then push past your comfort zone for the last mile. I was glad to find plenty of fuel to get me through the fast finish and I stepped off the treadmill as soaked as if I'd already showered.
I was happy with my compromised workout, and though I wanted to do speed work today, I'm pleased with what I did. Tomorrow's weather should be clear, so I will have my choice off outside options. I think I'll pass on the speed work though. Another six mile run may be exactly what I need.
Friday, March 2, 2012
Teaching your body to go fast
Today's run (street): 2.5 miles
"The idea is to teach your body to go faster than it wants to." That was a comment from Emerging Runner friend Paul regarding interval training. I reread that sentence three times because I thought it was a perfect way to describe the concept of speed work. It sounds simple, but it's not. Making your body go faster than it wants to go is hard. But when you do, it (almost) always pays off.
I thought about Paul's comment during my run this morning. Usually at 4:00 AM I feel heroic, simply because I've dragged myself out of bed and hit the road in the darkness and the cold. Performance is secondary and my expectations are low, because I'm usually half asleep through the first mile. Today I played a little with my speed once I felt fully alert. I'd pick a spot a few hundred feet ahead and increase my pace until I reached my target. I was curious to see if these fartleks would translate into a performance improvement.
It turned out they did. Today's run finished 1: 10 sooner than Tuesday's although I followed the same route at the exact same time in the morning. It was a difference of 26 seconds per mile. I'll take half minute per mile improvements any day, but my overall pace was still in the low 9:00's. That sleepy first mile always throws me off. I guess that's as fast as my body was willing to go this morning.
"The idea is to teach your body to go faster than it wants to." That was a comment from Emerging Runner friend Paul regarding interval training. I reread that sentence three times because I thought it was a perfect way to describe the concept of speed work. It sounds simple, but it's not. Making your body go faster than it wants to go is hard. But when you do, it (almost) always pays off.
I thought about Paul's comment during my run this morning. Usually at 4:00 AM I feel heroic, simply because I've dragged myself out of bed and hit the road in the darkness and the cold. Performance is secondary and my expectations are low, because I'm usually half asleep through the first mile. Today I played a little with my speed once I felt fully alert. I'd pick a spot a few hundred feet ahead and increase my pace until I reached my target. I was curious to see if these fartleks would translate into a performance improvement.
It turned out they did. Today's run finished 1: 10 sooner than Tuesday's although I followed the same route at the exact same time in the morning. It was a difference of 26 seconds per mile. I'll take half minute per mile improvements any day, but my overall pace was still in the low 9:00's. That sleepy first mile always throws me off. I guess that's as fast as my body was willing to go this morning.
Thursday, March 1, 2012
Upping my game to reach an elusive PR
Today's workout (elliptical): 25 minutes
Tabata training and intervals have got me thinking about my current racing performance. The good news is that, since last June, I've been on a streak where I've set new PR's for 4 miles, 8K and 10K. In addition, I've achieved best ever times on five races that I do every year. The bad news is that I'm about to come around again to those races and the challenge of meeting or beating my best times will be much harder.
I believe that my improved performance is attributable to three things: more racing experience, smarter preparation methods and better weather conditions. I can't count on the weather and there's not much more I can do in terms of race day prep. The key for continued achievement in 2012 will be better training. I have a few ideas about that.
My next race is six weeks away. It's a 5K and I generally run those races as a controlled sprint. 5K is the only distance where I didn't PR in 2011, even though I ran three of them. My 5K PR is 25:50 (8:19 pace) from a race I ran in 2009. I came within 16 seconds of that time last December, but almost doesn't count.
The key to my training for the Marcie Mazzola 5K will be a much greater focus on intensity. This, coupled with increased core and strength workouts, may help me move the time needle from 25:50 towards 24:52 (8:00 pace). I have no expectation that I'll get there in April, but I may yet beat my 8:19 PR.
Tabata training and intervals have got me thinking about my current racing performance. The good news is that, since last June, I've been on a streak where I've set new PR's for 4 miles, 8K and 10K. In addition, I've achieved best ever times on five races that I do every year. The bad news is that I'm about to come around again to those races and the challenge of meeting or beating my best times will be much harder.
I believe that my improved performance is attributable to three things: more racing experience, smarter preparation methods and better weather conditions. I can't count on the weather and there's not much more I can do in terms of race day prep. The key for continued achievement in 2012 will be better training. I have a few ideas about that.
My next race is six weeks away. It's a 5K and I generally run those races as a controlled sprint. 5K is the only distance where I didn't PR in 2011, even though I ran three of them. My 5K PR is 25:50 (8:19 pace) from a race I ran in 2009. I came within 16 seconds of that time last December, but almost doesn't count.
The key to my training for the Marcie Mazzola 5K will be a much greater focus on intensity. This, coupled with increased core and strength workouts, may help me move the time needle from 25:50 towards 24:52 (8:00 pace). I have no expectation that I'll get there in April, but I may yet beat my 8:19 PR.
Wednesday, February 29, 2012
A four minute workout that beats an hour's worth of exercise
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| 4 minutes a day - only $14,000! |
The skies were clear when I got up this morning but I decided to take the easier road with an indoor run. Part of it was due to time. I'd slept up to my alarm, giving me only 15 minutes to prep, get outside and run. I'm sure that 15 minutes sounds like a lot but, in the early morning, time goes by like a freight train. That is, until you are on the treadmill, where every minute feels like three.
As I ran through my workout this morning, I thought about an article I read on Active.com about Tabata training. This training method involves a short duration program (< 5 minutes) consisting of 20-second maximum-intensity sprints separated by 10-second recovery periods. According to the article, a study compared stationary cyclists doing hour-long, moderately intensive, workouts (control group) to another group that did the Tabata training.
Both groups did five workouts a week for six weeks. The control group's weekly duration was 5 hours while the Tabata's totaled just 20 minutes. The control group improved their VO2 max by 9.5% with no change to anaerobic capacity. The Tabata group improved their VO2 max by 14 percent and improved their anaerobic capacity by 28 percent!
It made me think of that $14,000 ROM machine they've been advertising in the back of Popular Science since my college days. The claim is that this machine gives you a complete workout in four minutes a day. If Tabata is for real, then perhaps that's really true. But according to the article, any maximum intensity workout will do the job. You certainly don't need to spend $14K to get the same benefit as pushups.
Tuesday, February 28, 2012
My perception was better than my reality
Today's run (street): 2.5 miles
Getting up and out the door before 4:00 AM this morning wasn't as hard as I expected it would be. I even got up before my alarm and made it outside five minutes earlier than normal. That's always a bonus because it means that I get an extra five minutes to relax and recover before moving on with my morning routine.
My unexpected energy carried through to the road and I felt as though everything was working great. With the exception of some strong breezes that hit sporadically, conditions were pleasant. My stride felt balanced and my cadence felt quick. I didn't look at my Garmin because I wanted to be surprised by my pace when I completed the run.
I was surprised at the end to see how I performed, but not in the way I hoped. This run felt fast, but it took me almost 90 seconds more to complete than normal. I didn't get it and I still don't really understand how a run that felt so good resulted in such a mediocre time. I can usually predict my pace fairly accurately but I was far off today. No matter though. I enjoyed the run and I'll take experience over speed any day (except race day!).
Getting up and out the door before 4:00 AM this morning wasn't as hard as I expected it would be. I even got up before my alarm and made it outside five minutes earlier than normal. That's always a bonus because it means that I get an extra five minutes to relax and recover before moving on with my morning routine.
My unexpected energy carried through to the road and I felt as though everything was working great. With the exception of some strong breezes that hit sporadically, conditions were pleasant. My stride felt balanced and my cadence felt quick. I didn't look at my Garmin because I wanted to be surprised by my pace when I completed the run.
I was surprised at the end to see how I performed, but not in the way I hoped. This run felt fast, but it took me almost 90 seconds more to complete than normal. I didn't get it and I still don't really understand how a run that felt so good resulted in such a mediocre time. I can usually predict my pace fairly accurately but I was far off today. No matter though. I enjoyed the run and I'll take experience over speed any day (except race day!).
Monday, February 27, 2012
Why is running so media invisible?
I watched some of the Brooks PR Invitational last night. The entire event, consisting of top high school age runners, was streamed live on FloTrack. It was a fairly low tech, low fidelity presentation, but I appreciated having an opportunity to see this competition. The two events that I watched were the women's and men's 2-mile races and both ended with exciting finishes.
Watching this coverage made me realize how rare it is to see live running competition either on television or on the web. Flipping through my cable stations on the weekend provides multiple opportunities to watch (depending on season) basketball, football, baseball and hockey. In addition there are many programs dedicated to fishing, hunting, extreme sports, surfing, tennis and even hiking. But the only running I ever see is the YES Network program ("Running") that is updated monthly, at best.
With over 20 million people in the US who consider themselves runners, I'm surprised how hard it is to find coverage of the sport. Perhaps it's because running is an activity where people prefer to participate rather than watch. More likely, it's difficult to capture the feeling of a race on a TV screen. But I'd think that a sport that generates over $5 billion in industry revenue can probably support at least one cable channel.
Watching this coverage made me realize how rare it is to see live running competition either on television or on the web. Flipping through my cable stations on the weekend provides multiple opportunities to watch (depending on season) basketball, football, baseball and hockey. In addition there are many programs dedicated to fishing, hunting, extreme sports, surfing, tennis and even hiking. But the only running I ever see is the YES Network program ("Running") that is updated monthly, at best.
With over 20 million people in the US who consider themselves runners, I'm surprised how hard it is to find coverage of the sport. Perhaps it's because running is an activity where people prefer to participate rather than watch. More likely, it's difficult to capture the feeling of a race on a TV screen. But I'd think that a sport that generates over $5 billion in industry revenue can probably support at least one cable channel.
Sunday, February 26, 2012
Another windy day run
Today's run (street): 4.4 miles
Any hopes I had for calm conditions this morning were dashed when I looked outside to see the lid of a trash can go skittering by the house. The blowing air was chilly, but at least the sun was out. The winds weren't as strong as they were on Saturday, but they were still substantial. I headed off prepared to face another windy challenge.
When the wind wasn't blowing I actually felt comfortable. I wore a light jersey under a heavier quarter zip along with my favorite track pants that were insulated with my Zensah calf sleeves. I also wore my Grid Tangents that I like as much as the Mirages, if not more.
It was my last run of this vacation and I hoped to end it on a high note. I had great energy from the start, even when managing inclines with the wind at my face. Near the end I encountered a jolting crosswind that made me feel like it was 15 degrees outside, but happily realized that the wind would be to my back for the rest of my route.
I finished today's run feeling like I could have gone a few more miles without much trouble. I'd pushed my pace when I could to make up for the resistance from headwinds. I was pleased with my mid-9:00 overall pace and I'm happy to report that I hit a total of 25 miles for the week. It's back to work tomorrow and the challenge of covering that many miles will be greater next week. I really need to maintain my plan for distance runs on the weekends.
Any hopes I had for calm conditions this morning were dashed when I looked outside to see the lid of a trash can go skittering by the house. The blowing air was chilly, but at least the sun was out. The winds weren't as strong as they were on Saturday, but they were still substantial. I headed off prepared to face another windy challenge.
When the wind wasn't blowing I actually felt comfortable. I wore a light jersey under a heavier quarter zip along with my favorite track pants that were insulated with my Zensah calf sleeves. I also wore my Grid Tangents that I like as much as the Mirages, if not more.
It was my last run of this vacation and I hoped to end it on a high note. I had great energy from the start, even when managing inclines with the wind at my face. Near the end I encountered a jolting crosswind that made me feel like it was 15 degrees outside, but happily realized that the wind would be to my back for the rest of my route.
I finished today's run feeling like I could have gone a few more miles without much trouble. I'd pushed my pace when I could to make up for the resistance from headwinds. I was pleased with my mid-9:00 overall pace and I'm happy to report that I hit a total of 25 miles for the week. It's back to work tomorrow and the challenge of covering that many miles will be greater next week. I really need to maintain my plan for distance runs on the weekends.
Saturday, February 25, 2012
Running like a ninja (sort of)
Today's run (street): 3.3 miles
The local TV station was already reporting 30 MPH winds by the time I went outside for this morning's run. Knowing that, I wore a lightweight windbreaker over a long sleeved running shirt and a balaclava to protect my face and ears from the wind chill. I wasn't sure what I'd encounter once I reached the street, but I was prepared to be challenged when I hit these winds head-on.
Between the jacket and the snug fit of the balaclava, I felt surprisingly cozy. This gear provided great protection from the loud winds that buffeted me on all sides. Getting up the first slight incline was tougher than usual due to the extra resistance from the wind. I settled into my pace once I switched direction from north to east.
I'd only planned to run about 30 minutes so I didn't bother to conserve much energy. The resistance I felt when I headed north, even with a fairly brisk stride, was making little impact on my pace. I didn't encounter too many people along the way, but the few who were out walking their dogs did a double take when they saw me run by in all black, wearing something resembling a ninja mask.
It wasn't until I came indoors that I saw how much sweat I'd collected. It was then that I realized that neither the running jacket, nor the balaclava, provided any capability to wick or evaporate moisture. All the same, I never felt overheated during my run.
I was happy to get in a workout today, despite the sub-optimal conditions. Tomorrow's weather is supposed to be milder and far less windy. That's good because I'm hoping to cap of this vacation week with one last quality run on Sunday.
Between the jacket and the snug fit of the balaclava, I felt surprisingly cozy. This gear provided great protection from the loud winds that buffeted me on all sides. Getting up the first slight incline was tougher than usual due to the extra resistance from the wind. I settled into my pace once I switched direction from north to east.
I'd only planned to run about 30 minutes so I didn't bother to conserve much energy. The resistance I felt when I headed north, even with a fairly brisk stride, was making little impact on my pace. I didn't encounter too many people along the way, but the few who were out walking their dogs did a double take when they saw me run by in all black, wearing something resembling a ninja mask.
It wasn't until I came indoors that I saw how much sweat I'd collected. It was then that I realized that neither the running jacket, nor the balaclava, provided any capability to wick or evaporate moisture. All the same, I never felt overheated during my run.
I was happy to get in a workout today, despite the sub-optimal conditions. Tomorrow's weather is supposed to be milder and far less windy. That's good because I'm hoping to cap of this vacation week with one last quality run on Sunday.
Friday, February 24, 2012
Impromptu stop at Trailview
Today's run (treadmill): 30 minutes
The areas west and north of NYC got hit with snowy weather this morning, but Long Island only got rain. Still, that was enough to keep me indoors on the treadmill. I wasn't sure how strong I'd feel because, on top of yesterday morning's workout, I did an impromptu hike in the afternoon.
It turned out that all of yesterday's activities must have worked to my advantage. I managed a brisk progressive speed run and covered the last couple of minutes at an 8:00 pace. Or maybe it was just returning to caffeinated coffee.
My hike was at nearby Trailview State Park, where my son and I decided to stop on a whim. I'd run the Trailview paths a few weeks ago and followed the bike path. My son and I chose the hiking path yesterday just to see where it went. We encountered a few steep sections where roots served both as obstructions and as steps to the higher ground. We took on each challenge with hard charges up every hill.
We weren't familiar with the hiking path, but after 20 minutes we'd reached a high point where we could look down on a road that separated us from Stillwell Woods. There were a fair number of hikers and a few runners on the trail, and we watched a couple run down to street level so we could see where path actually ended.
Our hike back was a little easier because we'd done most of the climbing on the way out. There were still some sharp inclines and my son told me he preferred uphills to downhills. We decided to head to Stillwell at another time so he could experience the joys of the Snake Pit and the Uh-Oh trail.
I'm not counting yesterday's hike in my weekly mileage, but we probably covered more than two miles of changeable terrain on our hike. With today's treadmill run and whatever I can cover over the weekend, this will be my highest mileage week in 2012. The seven miles I ran on Wednesday helps that number. However, I'm not sure if I'll try another long run this weekend. Building my base is important, but I also want to avoid injuries.
The areas west and north of NYC got hit with snowy weather this morning, but Long Island only got rain. Still, that was enough to keep me indoors on the treadmill. I wasn't sure how strong I'd feel because, on top of yesterday morning's workout, I did an impromptu hike in the afternoon.
It turned out that all of yesterday's activities must have worked to my advantage. I managed a brisk progressive speed run and covered the last couple of minutes at an 8:00 pace. Or maybe it was just returning to caffeinated coffee.
My hike was at nearby Trailview State Park, where my son and I decided to stop on a whim. I'd run the Trailview paths a few weeks ago and followed the bike path. My son and I chose the hiking path yesterday just to see where it went. We encountered a few steep sections where roots served both as obstructions and as steps to the higher ground. We took on each challenge with hard charges up every hill.
We weren't familiar with the hiking path, but after 20 minutes we'd reached a high point where we could look down on a road that separated us from Stillwell Woods. There were a fair number of hikers and a few runners on the trail, and we watched a couple run down to street level so we could see where path actually ended.
Our hike back was a little easier because we'd done most of the climbing on the way out. There were still some sharp inclines and my son told me he preferred uphills to downhills. We decided to head to Stillwell at another time so he could experience the joys of the Snake Pit and the Uh-Oh trail.
I'm not counting yesterday's hike in my weekly mileage, but we probably covered more than two miles of changeable terrain on our hike. With today's treadmill run and whatever I can cover over the weekend, this will be my highest mileage week in 2012. The seven miles I ran on Wednesday helps that number. However, I'm not sure if I'll try another long run this weekend. Building my base is important, but I also want to avoid injuries.
Thursday, February 23, 2012
Revealing an imperfect placebo
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| Nothing works like the real thing |
It's amazing how easy a moderate elliptical session can feel the day after a long run. Though I've read that the elliptical machine provides a harder workout than perceived, it still seems easier than running the equivalent distance. It certainly did today, and I think I know why.
Following the elliptical, I ran through a series of arm and chest exercises using a device I'd bought at Brookstone a few months ago. The device is short pole that's weighted and sprung in a way that it can be shaken to provide unstable resistance. I think it has something to do with "muscle confusion" that supposedly yields fitness benefits through the technique of constant change. I used the device in the intended way and also used it in the more traditional way, by bending it to build up arm and chest strength.
After I worked out I decided to have a last cup of coffee. It was then that I realized I'd been drinking decaf coffee over the past week. My wife had bought a different brand of decaf (that I usually only drink later in the day when entertaining guests) and I thought it was the fully leaded stuff.
That may explain why I've struggled more than usual in my morning workouts. If that's the case then I probably should be a little concerned about my dependency on caffeine. On the plus side, I did manage to run more than seven miles yesterday with no caffeine. I did not take a single gel or even drink water throughout my 75 minute run. That proves I can deal with having no caffeine in the morning. I'm just happier not to.
Wednesday, February 22, 2012
Seven hard miles at Bethpage
Today's run (Bethpage State Park): 7.25 miles
It wasn't exactly night and day, but today's run went far better than yesterday's struggle on the trails. I really wanted to stay in and skip my run, but my wife pushed me out the door saying that I'd complain all day if I didn't get my run in.
I decided that a long run was in order, so I went out to Bethpage around 9:00 AM.Yesterday I'd confirmed that the park would be open this week. The last time I visited (admittedly many weeks ago), the gates were closed and locked with a sign saying "Park closed to winter sports."
There were only a few cars parked in the big lot so I found a spot near the entrance to the bike trail. I was a little nervous when I started off, concerned that I'd be once again plagued with low energy and sore legs. By the time I reached the top of the first hill, I knew I had enough fuel to get me halfway through my intended seven miles. The question was whether I'd have enough to get me back.
The weather was very nice -- mid 40's, clear and sunny. Being that it was the middle of the week, there weren't too many runners and cyclists, although there were some. I bounded down the big hill knowing that, when I returned later, it would not be so much fun. I always dread that last challenge, especially after many miles of hard running.
Bethpage's bike trail is rolling, with very few flat sections. There are a couple of steep hills to deal with between miles one and two. At least on the way back you get nice downhills when you need them. It's much easier for me to run long distances at Bethpage than almost anywhere else, because it's a linear course and therefore easier to gauge progress.
I felt fine through the first three and a half miles so, after the turnaround, I picked up the pace to get past a group of walkers who had suddenly appeared ahead of me. Taking on seven miles today was a calculated risk because I have not run that distance in months. My current base is closer to four miles and by mile five I was starting to feel fatigued.
There's a point about 1.5 miles from the trail head where the path rises steeply over a short distance. On the way out it's not a problem on fresh legs, but on the way back it can be a struggle. I used my usual technique of pretending I was running downhill which works okay on 2% grades, but not so good on this monster.
I did manage to get over that hill and enjoy a mostly downhill run over the next quarter mile. Still, that final long hill loomed large and I just kept thinking about how good I'd feel once I finished. The hill was as hard as I thought it would be, and only the view of the top and the level road that followed, kept me going.
I finished my run and semi-collapsed in my car's seat, guzzled 20 oz. of water and headed home. Tomorrow I'll take it down a notch and do an elliptical session at an easy pace. Today's run was my longest in months, and it felt very hard. Hopefully it will push my base a little further. The half marathon is in May and I have a long way to go before I'm ready.
It wasn't exactly night and day, but today's run went far better than yesterday's struggle on the trails. I really wanted to stay in and skip my run, but my wife pushed me out the door saying that I'd complain all day if I didn't get my run in.
I decided that a long run was in order, so I went out to Bethpage around 9:00 AM.Yesterday I'd confirmed that the park would be open this week. The last time I visited (admittedly many weeks ago), the gates were closed and locked with a sign saying "Park closed to winter sports."
There were only a few cars parked in the big lot so I found a spot near the entrance to the bike trail. I was a little nervous when I started off, concerned that I'd be once again plagued with low energy and sore legs. By the time I reached the top of the first hill, I knew I had enough fuel to get me halfway through my intended seven miles. The question was whether I'd have enough to get me back.
The weather was very nice -- mid 40's, clear and sunny. Being that it was the middle of the week, there weren't too many runners and cyclists, although there were some. I bounded down the big hill knowing that, when I returned later, it would not be so much fun. I always dread that last challenge, especially after many miles of hard running.
Bethpage's bike trail is rolling, with very few flat sections. There are a couple of steep hills to deal with between miles one and two. At least on the way back you get nice downhills when you need them. It's much easier for me to run long distances at Bethpage than almost anywhere else, because it's a linear course and therefore easier to gauge progress.
I felt fine through the first three and a half miles so, after the turnaround, I picked up the pace to get past a group of walkers who had suddenly appeared ahead of me. Taking on seven miles today was a calculated risk because I have not run that distance in months. My current base is closer to four miles and by mile five I was starting to feel fatigued.
There's a point about 1.5 miles from the trail head where the path rises steeply over a short distance. On the way out it's not a problem on fresh legs, but on the way back it can be a struggle. I used my usual technique of pretending I was running downhill which works okay on 2% grades, but not so good on this monster.
I did manage to get over that hill and enjoy a mostly downhill run over the next quarter mile. Still, that final long hill loomed large and I just kept thinking about how good I'd feel once I finished. The hill was as hard as I thought it would be, and only the view of the top and the level road that followed, kept me going.
I finished my run and semi-collapsed in my car's seat, guzzled 20 oz. of water and headed home. Tomorrow I'll take it down a notch and do an elliptical session at an easy pace. Today's run was my longest in months, and it felt very hard. Hopefully it will push my base a little further. The half marathon is in May and I have a long way to go before I'm ready.
Tuesday, February 21, 2012
Rough time at Stillwell Woods
Today's run (Stillwell Woods): 3.1 miles
Some runs are easy and some are not. I can usually predict how I'll perform based upon how I feel before I start. I'm at my best between 7:00-11:00 AM and any time before or after that will rarely yield an extraordinary performance. The worst time for me to run is mid-afternoon, especially after a big lunch.
Knowing this, it won't be a surprise when I say that today's run at Stillwell was:
I'm on vacation this week, which is great, but there are a lot of things to do while I'm off. I spent most of the morning with the electrician, resolving some long term problems with one of our circuits. This forced me to push my run later in the day. We had also planned a Mexican-themed lunch that may have been a contributing factor in today's poor experience.
I headed to the trails at Stillwell Woods thinking that the rough terrain would provide a great excuse to run only for time, independent of pace. My goal was to go out for an hour and cover whatever distance I could.
I parked near the street, as far from the trail head as I could get. I set off along the paved drive that runs almost a kilometer before reaching the trail. I felt an energy deficit right away but hoped that, once I got going, things would improve.
When I reached the trail I became concerned whether I'd have enough energy to run my intended route. The paths were muddy in parts and I feared that I'd slip on the unstable surface. There was only one other person on the trail when I was running, a mountain biker, who passed me a couple of times in both directions.
I slogged on and did fairly well with the two steep sections that come along halfway through my usual loop. But by the time I reached two miles I felt like I'd done enough. I decided to head back to my car, which meant that I needed to cover just one more mile.
I usually love the experience of running at Stillwell, but today it was tough and uncomfortable. I'm going to blame the time of day and the fact that I had a big lunch prior to my workout. Tomorrow is another day. I'm hoping it will be a better day for running.
Some runs are easy and some are not. I can usually predict how I'll perform based upon how I feel before I start. I'm at my best between 7:00-11:00 AM and any time before or after that will rarely yield an extraordinary performance. The worst time for me to run is mid-afternoon, especially after a big lunch.
Knowing this, it won't be a surprise when I say that today's run at Stillwell was:
- Not Fun
- Very difficult
- Disappointing
- De-motivating
- 50% short of my intended goal
I'm on vacation this week, which is great, but there are a lot of things to do while I'm off. I spent most of the morning with the electrician, resolving some long term problems with one of our circuits. This forced me to push my run later in the day. We had also planned a Mexican-themed lunch that may have been a contributing factor in today's poor experience.
I headed to the trails at Stillwell Woods thinking that the rough terrain would provide a great excuse to run only for time, independent of pace. My goal was to go out for an hour and cover whatever distance I could.
I parked near the street, as far from the trail head as I could get. I set off along the paved drive that runs almost a kilometer before reaching the trail. I felt an energy deficit right away but hoped that, once I got going, things would improve.
When I reached the trail I became concerned whether I'd have enough energy to run my intended route. The paths were muddy in parts and I feared that I'd slip on the unstable surface. There was only one other person on the trail when I was running, a mountain biker, who passed me a couple of times in both directions.
I slogged on and did fairly well with the two steep sections that come along halfway through my usual loop. But by the time I reached two miles I felt like I'd done enough. I decided to head back to my car, which meant that I needed to cover just one more mile.
I usually love the experience of running at Stillwell, but today it was tough and uncomfortable. I'm going to blame the time of day and the fact that I had a big lunch prior to my workout. Tomorrow is another day. I'm hoping it will be a better day for running.
Monday, February 20, 2012
C9 has me seeing (and saving) green
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| Are you green with envy over my quarter zip? |
My one running related activity happened this morning during a visit to Target. As usual, I stopped by the menswear section where they sell C9, Champion's line of athletic clothing made exclusively for Target. I've bought a fair amount of C9 running clothes over the years because it's priced well and it performs about as well as the middle tier brands. I have had a few jerseys fall apart after heavy use and multiple washings but the ROI still remains high.
Last year I picked up a long sleeve white quarter zip at the end of the season clearance for $10. It has turned out to be a staple in my cold weather running. Today they had the same shirt on sale and I decided to get one in bright green to help provide some visibility when I run in my neighborhood. This year's version seems to be a little beefier than the previous shirt. Hopefully that means I'll get plenty of use before it starts to show some wear.
Sunday, February 19, 2012
Putting in the miles before putting in the rest
Today's run (street): 4.6 miles
My energy level still hasn't rebounded, and the only thing that got me out the door today was the promise of an easy run. Yesterday's workout was surprisingly challenging, telling me that I'm due for some rest. But the lure of the open road was too tempting this morning, so I decided to go out for a run, regardless of the time it would take to cover my distance.
I followed a route by the nearby middle school where I ran by a bunch of guys playing a serious game of flag football. They had parked their cars along the road and I was amused to see both a Maserati and a Maybach among the numerous Honda's and Jeeps. Sunday morning football is the great equalizer. I continued on with the intention of covering four or five miles.
Like last Sunday, I kept my pace easy and ran fairly well. There was an unexpectedly stiff wind coming from the east that made things uncomfortable when I faced it head-on. I'm looking forward to tomorrow's rest day where I can (hopefully) recover enough to take on seven miles mid-week. So much for getting a long run in this weekend. But with a full week of vacation ahead, I should have plenty of opportunity to put in the miles.
My energy level still hasn't rebounded, and the only thing that got me out the door today was the promise of an easy run. Yesterday's workout was surprisingly challenging, telling me that I'm due for some rest. But the lure of the open road was too tempting this morning, so I decided to go out for a run, regardless of the time it would take to cover my distance.
I followed a route by the nearby middle school where I ran by a bunch of guys playing a serious game of flag football. They had parked their cars along the road and I was amused to see both a Maserati and a Maybach among the numerous Honda's and Jeeps. Sunday morning football is the great equalizer. I continued on with the intention of covering four or five miles.
Like last Sunday, I kept my pace easy and ran fairly well. There was an unexpectedly stiff wind coming from the east that made things uncomfortable when I faced it head-on. I'm looking forward to tomorrow's rest day where I can (hopefully) recover enough to take on seven miles mid-week. So much for getting a long run in this weekend. But with a full week of vacation ahead, I should have plenty of opportunity to put in the miles.
Saturday, February 18, 2012
Grinding it out on Day One
Today's run (street): 3.8 miles
Day one of vacation is usually an invitation to go out for a long run without thinking about schedules or other restrictions. There's a certain energy that seems to come with a clear mind and deferred business pressure. Today is my first day of vacation, but that energy has thus far eluded me.
As I'd said in prior posts, last week was busy, with lots of meetings and presentations. I looked forward to getting a good night's sleep last night so I'd be fresh today, but I had some trouble getting going this morning. It wasn't until my wife had started her treadmill run and advised me that I needed to be back by a certain time that I put myself in gear and went outside to start today's workout.
Last Saturday I preloaded on carbs, first with a gel, and then some dark chocolate. Subsequently, I ran a pretty good race. I figured what worked then would work today, so I tried the same thing before I went out. But instead of feeling a boost, I just felt draggy.
My first half mile was a struggle, what I'd call a grind, where the purpose of the workout is simply to get through it. I wore a pair of Saucony's (Grid Tangents) that I'd shelved last year in favor of my Hattoris and Mirages, but last Saturday's freezing toes inspired me to make a change. The shoes were fine, but the laces were not. Twice during today's run they came untied.
I followed a route similar to my daily 4:00 AM run but added another mile because I had a little more time. After a while the run became less arduous, but it never felt fun. I was glad to finally finish, pleased that I did my run, but not particularly happy with the experience. My performance wasn't bad, a solid mid-9:00 pace. However, I wouldn't call it great.
Some runs surprise you. You go out expecting trouble and end up experiencing your best run of the week. Other times it's the opposite and you return feeling disappointed. Today was a grind but tomorrow it may be better. I'm hoping that's the case. After all, it is vacation, and the running should be fun.
Day one of vacation is usually an invitation to go out for a long run without thinking about schedules or other restrictions. There's a certain energy that seems to come with a clear mind and deferred business pressure. Today is my first day of vacation, but that energy has thus far eluded me.
As I'd said in prior posts, last week was busy, with lots of meetings and presentations. I looked forward to getting a good night's sleep last night so I'd be fresh today, but I had some trouble getting going this morning. It wasn't until my wife had started her treadmill run and advised me that I needed to be back by a certain time that I put myself in gear and went outside to start today's workout.
Last Saturday I preloaded on carbs, first with a gel, and then some dark chocolate. Subsequently, I ran a pretty good race. I figured what worked then would work today, so I tried the same thing before I went out. But instead of feeling a boost, I just felt draggy.
My first half mile was a struggle, what I'd call a grind, where the purpose of the workout is simply to get through it. I wore a pair of Saucony's (Grid Tangents) that I'd shelved last year in favor of my Hattoris and Mirages, but last Saturday's freezing toes inspired me to make a change. The shoes were fine, but the laces were not. Twice during today's run they came untied.
I followed a route similar to my daily 4:00 AM run but added another mile because I had a little more time. After a while the run became less arduous, but it never felt fun. I was glad to finally finish, pleased that I did my run, but not particularly happy with the experience. My performance wasn't bad, a solid mid-9:00 pace. However, I wouldn't call it great.
Some runs surprise you. You go out expecting trouble and end up experiencing your best run of the week. Other times it's the opposite and you return feeling disappointed. Today was a grind but tomorrow it may be better. I'm hoping that's the case. After all, it is vacation, and the running should be fun.
Friday, February 17, 2012
Running slow has made me faster
Today's run (treadmill): 25 minutes
It was still raining this morning so I opted for another morning's run on the treadmill. I'll admit that my view of treadmill running has changed a lot, for the better, in the last couple of years. I still find it boring, but it does provide a lot of flexibility in the way I choose to run.
I almost always start slowly on my indoor runs. It's a way of easing into the workout, and it allows me to deal with the residual energy debt coming from my recently interrupted sleep. By the end of my run I'm usually clocking about an 8:30 pace, but to get there, I have to increase my speed every five minutes from my starting point.
When I used to practice karate, I understood how good form was more important than how fast I could block or strike my opponent when sparring. My instructor used to say "If you can do it slow, you can do it fast." That's the technique I've followed for the last six months and it's yielded good results. Slow and steady in training -- PR on race day.
It was still raining this morning so I opted for another morning's run on the treadmill. I'll admit that my view of treadmill running has changed a lot, for the better, in the last couple of years. I still find it boring, but it does provide a lot of flexibility in the way I choose to run.
I almost always start slowly on my indoor runs. It's a way of easing into the workout, and it allows me to deal with the residual energy debt coming from my recently interrupted sleep. By the end of my run I'm usually clocking about an 8:30 pace, but to get there, I have to increase my speed every five minutes from my starting point.
When I used to practice karate, I understood how good form was more important than how fast I could block or strike my opponent when sparring. My instructor used to say "If you can do it slow, you can do it fast." That's the technique I've followed for the last six months and it's yielded good results. Slow and steady in training -- PR on race day.
Thursday, February 16, 2012
The week that won't end
Today's workout (elliptical): 25 minutes
I've always thought that busy weeks go by quicker than slow ones but that isn't true for this week. Yesterday's schedule was too tight to fit in a workout because I needed to be on a 5:50 AM train. I'm facing similar pressures today but on a normal schedule, so at least I had time for my weekly elliptical session this morning.
I'm on vacation next week and I couldn't be more ready. I'm planning to get some distance runs in during that time and also continue to work on overall speed. I'm hoping that the storm that's predicted on Sunday won't involve snow. I'd be disappointed to have to do vacation runs on the treadmill.
I've always thought that busy weeks go by quicker than slow ones but that isn't true for this week. Yesterday's schedule was too tight to fit in a workout because I needed to be on a 5:50 AM train. I'm facing similar pressures today but on a normal schedule, so at least I had time for my weekly elliptical session this morning.
I'm on vacation next week and I couldn't be more ready. I'm planning to get some distance runs in during that time and also continue to work on overall speed. I'm hoping that the storm that's predicted on Sunday won't involve snow. I'd be disappointed to have to do vacation runs on the treadmill.
Tuesday, February 14, 2012
The challenge of fitting in my training miles
Today's run (treadmill): 25 minutes
This is going to be a busy week. In fact, yesterday I didn't even have enough free time to post. This morning I eased back into my running routine with a treadmill workout that seemed to go by very quickly. Perhaps it was the distraction of all the things that I need to to get done that offset the usual tedium of treadmill running.
I've been thinking a lot about my approach to training for the half marathon. Last year I made the mistake of under-training in March and early April and then over-training in the weeks leading up to my race in May. The result was a woeful performance caused both by a knee problem and insufficient conditioning. I'm looking to correct that this year.
Right now I'm aiming to cover at least 90 miles for both March and April. That plan will have me averaging just over 20 miles per week. The key to this will be my weekend runs where I'll have time to cover distances greater than six miles on a single run. I really need to figure out whether the bike trail at Bethpage is open because it provides me the most practical way to stretch out a run of ten or more miles.
This weekend will be the start to this training. Ready or not, here I come.
This is going to be a busy week. In fact, yesterday I didn't even have enough free time to post. This morning I eased back into my running routine with a treadmill workout that seemed to go by very quickly. Perhaps it was the distraction of all the things that I need to to get done that offset the usual tedium of treadmill running.
I've been thinking a lot about my approach to training for the half marathon. Last year I made the mistake of under-training in March and early April and then over-training in the weeks leading up to my race in May. The result was a woeful performance caused both by a knee problem and insufficient conditioning. I'm looking to correct that this year.
Right now I'm aiming to cover at least 90 miles for both March and April. That plan will have me averaging just over 20 miles per week. The key to this will be my weekend runs where I'll have time to cover distances greater than six miles on a single run. I really need to figure out whether the bike trail at Bethpage is open because it provides me the most practical way to stretch out a run of ten or more miles.
This weekend will be the start to this training. Ready or not, here I come.
Sunday, February 12, 2012
Reflections on the 2012 Long Beach Snowflake Run
Today's run (street): 3.3 miles
Yesterday's 4 mile PR was a nice surprise. I'm hoping it had more to do with my training than the fact that the race is run over a fairly flat course. As always, there are lessons learned after a race. Besides the obvious (don't wear threadbare Hattori's in freezing cold, wet weather) there may be deeper discoveries.
For one thing, I learned that my ideal pacing for a four mile race should be more similar to running a 5K than an 8K. Going all out on the first mile yesterday didn't hurt me and I was able to maintain a credible pace for the remaining three. On 8K's and 5 mile runs, a start like that would put me into bonk territory before the end (and it has).
Second, although I've run about 25 races since 2009, I had never taken advantage of following a "pacer." This is a fellow racer who runs a little faster than I would normally go. The pros use them and now I understand why. Locking in on a stronger runner, and blocking out everything else, helped me maintain a competitive pace through the last mile of the race.
On the same theme, I continue to exploit a lesson that Dave taught me a couple of years ago regarding start position. Even though I tend to finish in the 30-50% percentile, starting closer to the front (especially on races that don't provide a starting line sensor) is a great way to achieve a fast first mile. It's like the pacer concept, except everyone around you is helping. A high tide lifts all boats.
Despite everything I've read about essential rest after a race or a hard run, I continue to go out for easy recovery runs the next day. I did that today, in the 7 degree weather (with wind chill) because I was still a little wired from Saturday. I purposely maintained a pace that was minutes slower than yesterday's and it felt good for the first half hour. At that point the strain of the race (and poor rest overnight) caught up to me.
I toughed out the last half mile and was happy to have put in a couple of good efforts this weekend. Next weekend I will start my half marathon training where I'll need to complete at least one seven mile base run. The training never ends, and neither does the learning.
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| Ran the race, got the t-shirt |
For one thing, I learned that my ideal pacing for a four mile race should be more similar to running a 5K than an 8K. Going all out on the first mile yesterday didn't hurt me and I was able to maintain a credible pace for the remaining three. On 8K's and 5 mile runs, a start like that would put me into bonk territory before the end (and it has).
Second, although I've run about 25 races since 2009, I had never taken advantage of following a "pacer." This is a fellow racer who runs a little faster than I would normally go. The pros use them and now I understand why. Locking in on a stronger runner, and blocking out everything else, helped me maintain a competitive pace through the last mile of the race.
On the same theme, I continue to exploit a lesson that Dave taught me a couple of years ago regarding start position. Even though I tend to finish in the 30-50% percentile, starting closer to the front (especially on races that don't provide a starting line sensor) is a great way to achieve a fast first mile. It's like the pacer concept, except everyone around you is helping. A high tide lifts all boats.
Despite everything I've read about essential rest after a race or a hard run, I continue to go out for easy recovery runs the next day. I did that today, in the 7 degree weather (with wind chill) because I was still a little wired from Saturday. I purposely maintained a pace that was minutes slower than yesterday's and it felt good for the first half hour. At that point the strain of the race (and poor rest overnight) caught up to me.
I toughed out the last half mile and was happy to have put in a couple of good efforts this weekend. Next weekend I will start my half marathon training where I'll need to complete at least one seven mile base run. The training never ends, and neither does the learning.
Saturday, February 11, 2012
Race report: Long Beach Snowflake Run
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| Pouring it on for the finish (center, in black) |
Today's race (Long Beach Snowflake 4 Mile Run): 33:50 (8:28 pace)
For the second year in row, the snow has forced Snowflake Run participants off of the boardwalk. Last year it was an issue of volume, there was so much snow and ice on the boardwalk that it became both dangerous and impassible. This year it was a steady but light snowfall that would have been too slippery for fast running. So, once again, we found ourselves lining up on Broadway for this four mile race.
Last weekend I ran intervals on the treadmill in the hope of being ready to go out hard this weekend. That must have helped because I achieved a new 4 mile PR this morning and beat my prior PR by over a minute. Team Emerging Runner accompanied me this year and, aside from some difficulties finding a parking spot, the event went very well.
We arrived about 30 minutes from start time and when I walked into the gym to pick up my race number, I was surprised to see so many people milling around. The room smelled strongly of perspiration and adrenaline and against one wall was a slide show accompanied by blaring music. I headed to the rest room after visiting registration and saw a long line of of women waiting patiently. The men's room line went quickly and soon I was back to my family in the gym.
My fuel of choice for the race was GU Roctane and as it got closer to race time, I had some Ghiradelli 72% cocoa dark chocolate to top me off. I'd just run into my friend Steve who was running with me and I gave him some chocolate for a pre-race boost. Steve had his wife and their two little ones at the race and everyone was in good spirits despite the cold, wet weather.
We lined up fairly close to the start line to get a good take-off position. Steve and I learned a lesson last year when we were forced into a narrow path between the snow and parked cars. That situation produced so much crowding that we could barely exceed a trot for the first couple of minutes.
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| A fast start as the snow came down |
My friend Steve disappeared into the crowd almost immediately and I figured I'd see him at the turnaround or at the finish line. The group surrounding me was running at a faster pace than I could sustain, but I did my best and hoped to pass the first mile one under 8:20. When I saw the timing clock I was amazed to see that I'd actually clocked 7:54 for mile one.
I must have passed Steve just before that point because he told me later that he came through around 8:05. My goal was to preserve as much of that first mile pace as I could, and I settled into a rhythm that I thought I could maintain throughout the race. My splits were 7:54, 8:43, 8:34 and 8:39. I bounced around a little, but I didn't suffer from progressively positive splits as I've done in the past.
It's a nice crowd of runners who participate in these Long Beach races. None of that obnoxious posturing I've seen other places. That isn't to say this crowd is any less competitive. If anything, I think this race fields a deeper pool of speedy runners than I've seen elsewhere.
Having run this course last year, I knew what to expect in terms of progress and effort. I ran hard but I probably could have pushed more into the middle miles. I wanted to make sure I had enough energy to finish strongly and I'm pleased with the way things turned out.
Once I passed two miles, I reminded myself that I had less than half the distance to go. The rate of people who passed me had slowed down to the point where I was running mostly with those who ran about my pace. I used the guy in front of me as a pacer through most of the last mile. Once I saw the finish chute, about three blocks in the distance, I dropped a gear and gave it my best of the day.
As I approached the finish line I could see my wife and kids cheering me on, but the clock atop the chute was reading 16:00, so I feared that the timing system wasn't working. My Garmin showed that I'd come in under 34 minutes, so I knew I'd done well. It turned out that the actual race clock was positioned low and to the left, so I'd missed it.
I assumed Steve had already finished, but discovered that he hadn't yet come through. He came crossed the line about a minute later - an impressive effort for someone who hadn't really run much over the prior few months. We went back to the gym to see our results posted and I saw that I'd crossed the line in 33:50, for a pace of 8:28 and a new PR.
Steve and I went back out and watched the runners streaming across the line while the snow continued to fall. I had been concerned that the wet surface would be too slippery for my Hattori's, but that wasn't an issue. However, the shoe's lack of insulation was a big issue and I couldn't feel my toes for most of the race. I'll have to remember that the next time I wear them in cold, wet conditions.
So, my first race of 2012 went very well and I'm enjoying the great feeling that comes from a sustained effort like a race. I'll probably go out for a very easy run tomorrow and start thinking about my strategy for my next two races, one short (5K) and the other long (13.1 miles). In the meantime, I'll enjoy all the moments from today's events.
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