Tedium reducing treadmill technique

Today's run (treadmill): 25 minutes

As unlikely as it sounds, I was looking forward to doing a run on the treadmill this morning. I usually break up my training week with an elliptical session on Thursday's, but our machine is down. Our treadmill, that had been down for the last nine days, was put back into service yesterday. At least we have one indoor option as we wait for the repair person to get the elliptical working again.

With a new motor and tread replacement, the treadmill felt like a brand new unit. While this model (Sole F63) isn't whisper quiet, the sound level was noticeably better than the last time I'd run on it. I'm assuming the repair person performed a calibration because I felt that my perceived effort matched the speed that was displayed.

I followed my usual treadmill routine, starting at a moderate pace and increasing the speed every couple of minutes. Speeding up the pace actually made it a better experience because it broke down the activity into two minute periods. Focusing on the intervals between speed increases helped reduce the tedium of the experience. The time went by quickly and before I knew it, I was done. As much as I liked today's workout, I'm planning to go back outside for tomorrow's run.

Of all my running shoes, these were the best

GTS-10: like chicken soup for the sole

Today's run (street): 2.5 miles

My feet have been bothering me lately and I'm not sure what to do about it. My wife suggested that my tendency to switch shoes, rather than sticking to one pair, may be causing the issues. She may be right. The question is which pair to use? I've struggled to find my perfect running shoe and I haven't been too successful. But is the act of trying different models undermining the process?

I've tried a lot of shoes in the three-plus years since I've been running. Most were fine, some awful and a few great. But the great shoes also had their flaws. My two pair of Brooks Adrenaline's have never disappointed (I retired the GTS-9's after 700 miles, still using the GTS-10's), but they are old school in design, with a high platform and ramp angle. I run with the GTS-10's for recovery or if I detect a knee problem. A few runs in them seems to correct any issue.

The original Kinvaras were my second great model. They felt like the perfect shoe from the first time I tried them on and maintained that feel, almost to the end. But something happened and my last few runs resulted in knee pain that coincided with last year's Half Marathon. I'm hoping the new Kinvara 3's are sufficiently improved to ward that off after I've covered a few hundred miles in them.

Surprisingly, the best shoes, day in and day out, have been my Saucony Hattori's, a shoe so minimal it lacks a mid sole. But they are incredibly runnable, comfortable and responsive. The downside is that the uppers are ripping after 300 miles. I can still wear them, but time is running out. My second pair of Hattori's, that should feel and perform identically, don't fit correctly on my left foot and I've given up on them after 67 miles. It makes me wary of getting a replacement pair for my good Hattori's.

Right now I'm really pleased with the Spira Stingers, but I am experiencing this foot pain. I really don't think it's coming from these shoes and I'll run with them exclusively until Sunday. If my foot problems improve, I'll credit the Spiras. If they don't, I'll do a few runs in the GTS-10's and hope for a quick recovery.

This passport will get you places

Oh the places you'll go...

Today's run (street): 2.5 miles

Over the weekend I purchased my 2012 Empire Passport that allows me entry into any one of dozens of state parks in New York. I was looking at the pamphlet that was attached to my receipt and read the listing of places on Long Island that honor this pass. Besides some of my favorite venues, like Bethpage and Belmont Lake State Parks, there are arboretums and botanical preserves like the nearby Planting Fields. At $65 per season, it's a bargain. I'll get my money's worth just from my visits to Bethpage, so everything else is a bonus.

It's been a while since I've done any trail running, but I'm on vacation next weekend and will take the opportunity to do some off road training. This morning I did my usual run after taking my weekly rest day on Monday. It was 35 degrees outside at 4 AM and that motivated me to move along briskly. Even with a slow start, I ended up pacing a bit faster than normal. The Kinvaras performed well, but I still felt slight pressure under my left foot. I'll try them again on Wednesday and see if there's any improvement.

Stingers, Kinvaras or Hattori's? A hard choice to make

Hard to argue with success

I'm less than two weeks away from running my fourth consecutive Marcie Mazzola race.  The first time I ran it was in 2009 when the distance was 4 miles. The course was shortened the next year to 5K to increase the number of participants. What didn't change was the big hill on Woodhull Road that makes up a good part of the first mile. After three races along that course, I'm actually looking forward to the hill challenge this year.

Once runners get past the big hill, the course reverts to a net negative elevation, providing some great opportunities to let loose on the downhills. I'm on the fence about which running shoes I'll use for this race, but I'm thinking it may be between my latest two pairs: the Spira Stinger XLT's and the Saucony Kinvara 3's.

I've done my last two long runs in the Spiras and they have performed exceedingly well. I was prepared to dismiss them as a gimmick when offered the opportunity to test them on Runner's Tech Review and I'm glad I stayed open minded. Make no mistake about this shoe - it's lightweight, comfortable, supportive and responsive.

The Kinvara 3's are also very nice. I loved my original Kinvaras but found the Kinvara 2's less appealing each time I tried them on. To be fair, I never ran in them, so I don't really know how they'd have performed. I do know that the Kinvara 3's feel more like the original and, with their 4mm ramp angle, suit my preference for a lower platform. I have had noticeable irritation in one foot when running in these shoes, but I suspect it's as much a foot issue as it is a shoe problem.

It's hard to determine which of these shoes would serve me better for a fast 5K. Perhaps I'll simply opt for door #3 and run with the venerable Hattori's. These shoes, despite over 300 miles on their thin soles, still deliver one of the best running experiences I've ever encountered.

Base training has its benefits and so does peppermint oil

Today's run (street): 4.8 miles

Happy feet guaranteed

One of the benefits of base training is that it redefines the scale of a challenging run. For instance, over the winter the average distance of my weekend runs dropped to about 3.75 miles. That meant that any run greater than four miles was an envelope pusher. It didn't mean that I couldn't run 6 miles or more, but it would have felt like a lot of work to do that.

My training plan has me covering one extra mile on my long weekend runs each week. I'm building up to a final base run of 12+ miles prior to the half marathon. Yesterday I ran 10 miles and today I covered 4.8. I went out with the intention of running between 3 and 4 but it felt so easy (I wasn't really pushing the pace) that I extended my route to almost five miles.

While these longer Saturday runs are making my Sunday recovery workouts feel easier, my feet have begun to protest. It's been a long while since I covered the equivalent of a half marathon over the period of a weekend. I've done just that over the past three weeks. Foot soaks with peppermint oil soap have helped a lot. I recommend it to anyone.

I'm feeling more prepared for the Half than I was last year. Eleven miles is on the schedule for next Saturday. Hope it doesn't rain again.

A cold and soggy 10 on the Bethpage bike trail

Rainy day run on the Bethpage bike trail

Today's run (Bethpage State Park): 10.1 miles

It's been a cold, dark, overcast and rainy Saturday. Not exactly ideal conditions for a long training run. I could have waited until later in the day, when it's supposed to clear up, but I just wanted to get it done. I've experienced some tiredness and a scratchy throat over the last couple of days but I refused to give into a cold. I figured that if I was going to ignore my symptoms, I'd might as well ignore the weather.

 My plan was to go out for ten miles and I accomplished that. It was raining when I arrived at Bethpage and fairly cold (38°). I dressed in a long sleeved jersey, but decided to forgo a rain jacket to minimize the chance of overheating. That was a good decision even though it was chilly at the start. Admission to the park starts again this weekend, so I opted to buy an Empire Passport rather than pay $8 every time I go to Bethpage. Plus I can use it at any other NY State park.

I filled my bottle with a Nuun electrolyte tab and brought along a GU gel to take at the halfway point when I sometimes start to fade. I wore the Spira Stinger XLT's and they felt good, but I noticed some irritation on the bottom of my left foot. I had blamed this pain on the new Kinvaras but now I'm convinced it's a problem with my foot.

My base training must be working because I felt good throughout most of my run. Taking the gel at 5 miles certainly helped, and it wasn't until I reached the end when I began to tire. A pack of young women from my town's high school were also on the trail and they passed me like I was standing still. Of course they hadn't covered the distance I'd run at that point. As if I could have kept up with them under any circumstance!

The last two big hills were tough and I was really glad to get past them. I covered my 10 miles as planned and I'm happy with my training progress. The rain left me soaked and my socks were soggy but I didn't let it interfere with today's goal. Tomorrow is a recovery day and I'm taking Monday off so I may skip my rest day and get in another workout. With two weeks until my next race, I guess I should start thinking about speed as well as distance.

The lessons that taught me commitment

Back in 2008, when I returned to running, I needed to view it with absolute commitment. 15 years prior to then, I was running regularly with a friend who was very passionate about the sport. At that time, my running was a novelty. I didn't really embrace it as a lifestyle. When my friend left NYC for a few weeks on business, I found every reason not to go out for my daily run. When she returned, I told her I was no longer a runner.

Like anything that's beneficial (but hard) full commitment is the key. But commitment is a slippery slope and my earlier efforts as a runner failed because I did not commit to the required discipline. I carried the lessons I learned from that earlier experience through my first weeks as a re-engaged runner:

• Run at your own pace, not other's
• Run only on clear roads or trails, it's far better than dodging pedestrians or traffic
• Cover only the distances you can handle
• Use the right gear, wear the right shoes
• Benchmark your progress
• In for a penny, in for a pound

It took me months to finally take one rest day every week, because I feared the slippery slope. After three and a half years of serious commitment, I know that every day I rest is merely a temporary respite from the work I'll be doing the next day. I'm currently experiencing some symptoms of a cold that has dragged me down a little. I chose to rest today instead of doing my morning run. Tomorrow I'll go out for 10 miles. Why? Because I'm committed.

The elliptical is damaged and the treadmill is down

Crack(ed) pipe on the X1 elliptical

Today's workout (elliptical): 25 minutes
I had great expectations for years of problem-free workouts when we took delivery of our Sole F63 treadmill two years ago. Our Pro-Form L18 treadmill had served us well for 13 years despite the daily pounding it received. The Sole is good unit, with a powerful motor, generous tread area, and some nice features. We did have some problems with belt slip, early on, and we needed to replace the console, but those issues got resolved under warranty.

With the impressive long term performance of the Pro-Form machine, I expected the Sole to do just as well. However, a few weeks ago, my wife and I noticed that the sound from the motor had become especially loud. A visit from the repairman revealed a number of problems with the unit, and he ordered replacement parts. The parts are still covered under warrenty, but not the labor. You can't have everything.

As we wait for the repair person to return next week, our only indoor option is to use the elliptical machine. This machine, a BH Fitness X1, has been a solid performer, despite some initial problems at the beginning. It was expensive, relative to other units in its class, but its build quality is better than what you might find at Dick's Sporting Goods.

As it happened, the elliptical machine has also joined the disabled list, having cracked one of the struts that connects the pedal assembly to the dynamic arm assembly. I've been able to restore functionality by tightly wrapping the pipe-end with duct tape, but the torque from the crack has cantered the foot bed a couple of degrees to the left. It's not that bad and the unit is still usable. We worried that the slight shift would lead to leg or knee issues, but neither my wife nor I have experienced anything like that.

Our treadmill repair person is an independent contractor and I'm hoping that he might be able to replace the elliptical's pedal assembly after repairing the treadmill. I guess these units wear out, I'm just surprised how little time it takes before that happens.

Hitting the streets with my Road ID



Sample Road ID wristband

 Today's run (street): 2.5 miles

Earlier this week I received my Road ID, a light wrist strap with a faceplate engraved with my name, address, contacts, blood type and other information. I had mentioned to my colleague, FS, that I run with an ID card tucked into my SPIbelt, but she strongly suggested that I wear something on my wrist or on my shoe. Her point was that EMT's will look for ID in those places first in an emergency. I thought that made great sense and finally ordered the bracelet. It took a discount offered through Active.com to get the process started, but  I did it!

The Road ID works well because it doesn't violate one of the the most important Emerging Runner commandments for gear, "Thou shalt not distract or irritate me on my run." It's an inexpensive item and should be standard gear for anyone who runs outside of their home.

Speaking of irritants and distractions, I gave the Kinvara 3's another chance this morning and the feel underfoot was better, but not perfect. As I ran along, it felt better, and this makes me think it's my foot, not the shoe. I'm still dealing with soreness from the long runs that I've been doing on weekends.

 I didn't have a lot of energy today and so I wasn't surprised to see that the Gamin had clocked me at 25 minutes for my 2.53 mile loop. I tried to move along but I just couldn't generate much speed. I did finish with an overall pace in the high 9:00's, so it wasn't all that bad. Tomorrow I'll go out again in the Spiras as a point of comparison with the Kinvaras for both speed and comfort.

Kinvara 3 discomfort - is it me or the shoe?

Today's run (street): 2.5 miles

Quit pokin' my plantar!

Winter returned to the New York area overnight and I stepped outside this morning into 30° temperatures. I wore the new Kinvara 3's to see how they'd feel after my feet had an opportunity to recover from a weekend of long running. I expected the new shoes to perform in a similar way to my original Kinvaras, and they did, but I also experienced some discomfort underfoot. Much to my chagrin, the mid-sole was poking noticeably against the sock liner on the lateral plantar fascia (top left side) of my foot.

I've had a similar issue with my second pair of Hattori's that cut in on the medial side, prompting me to retire them after only 70 miles. My other pair of Hattori's fits me perfectly after 300 miles of running. The problem with the Kinvaras could be more related to me than the shoes, and I'm hoping it isn't a design or fit problem. I went up 1/2 size on the Kinvaras because the Mirages feel slightly too snug in the toe-box, and I expected the same from the K3's.

Perhaps that sizing up created a vertical alignment issue that resulted in this issue. I'll run with the Kinvara 3's again tomorrow and, if the problem continues, I'll switch back to the Spiras for a few days. I really do like the Kinvara's design and by the end they did feel more comfortable. I just know that if the issue continues I'll probably end up passing them over for other, more comfortable, options.

Seeking out a wrap and a baffle

Clammy and sloshy hydration

I went over to City Sports at lunch today because my CS Insider dollars expire at the end of the week I didn't want to lose them. I had hoped to find a new hand bottle to use on my long runs, because my Amphipod Hydroform unit is falling short in too many ways. Although it has a hand strap, there's no insulation between this bottle and my hand. The heat from my hand quickly transfers to the bottle and melts the ice inside. Soon after that, my hand heats up the remaining liquid.

Besides this heat issue, I don't really like the feeling of the cold bottle against the palm of my hand when I run. It's uncomfortable, and the condensation makes the bottle feel clammy. As the bottle empties, the water sloshes around inside. This becomes annoying over a long run.

City Sports didn't have a large selection of handheld bottles today, so I pretty much struck out. If a bottle exists that has an insulating wrapper and a baffle inside (that prevents sloshing) I'm ready to buy. I ended up spending my Insider dollars on Nuun electrolyte tabs along with some GU Roctane gels. I have the necessary contents, I just need a better bottle to put them in.

First run: Saucony Kinvara 3's - a great update to a favorite shoe

Today's run (street): 4.5 miles

After yesterday's long run, I was prepared for an easy workout this morning. I'd wanted to try the new Kinvara 3's for the first time on the treadmill, but the machine is currently down, waiting for parts. Plan B was to run outside, but the weather report wasn't encouraging. I determined that an early run would allow me to dodge the rain that was predicted to fall by mid-morning.

The temperature was 49 degrees when I hit the road in the new Sauconys  at 7:30 AM. The fit was superb and these shoes reminded me of the feel of the original Kinvaras. I've been having trouble with soreness at the bottom of my feet as a result of stepping up my long runs in recent weeks. This is not plantar fasciitis, just old fashioned pavement-pounding swelling.

Compared to the Spiras, the Kinvara 3's feel more agile. I suppose this has to do with the lower platform and flatter (4mm) drop. Like the Kinvara 1's, the 3's move well with the foot, and they do help facilitate a mid-foot landing. The Kinvaras felt so good that I changed my run plan from slow and easy, to comfortably peppy.

I fully enjoyed the run, following a different route than usual, and appreciating the cool, cloudy conditions. At one point I crossed paths with another runner and ran behind him for a few minutes. I was concerned that I would overtake him at his current pace. I didn't want him to feel uncomfortable, so I ducked into a side road that looped back around and opened up more room behind him. 

I finished the run feeling pretty good considering the distance I'd covered on Saturday. The Kinvaras performed well and it's going to be interesting to compare them to the Spiras in the coming weeks. Still, my feet were feeling mighty sore, so I indulged in a foot soak using my wife's foot spa unit. This device provides inferred heat, water jets and vibration. I added Dr. Bronner's Magic Castile Peppermint soap to the water, and it has kept my feet feeling great, long after my soak was over.

I'm pleased to have covered over 13 miles this weekend. I'm hoping that the weather will clear by Tuesday morning when I go out once again. I'm expecting the treadmill to be operational by the end of the week. Fingers crossed for good conditions until then.