Half listening to my body

Today's run (street): 4.2 miles

So much for focusing on speed, at least for today. Despite getting almost eight hours of sleep last night, I woke up with little energy. I considered listening to my body and skipping my workout, but I thought that was too extreme. As a compromise, I decided to forgo my original plan to do tempo run to start my training for the June 3rd NHP 8K. This run would have to be short and easy. 

Things started out fine and I had no expectations about my performance. I kept my pace moderate and, with the cool temperature and sunny skies, I should have enjoyed the run. I planned to keep it under 45 minutes so, by mile three, I was ready to turn toward home. It was surprisingly hard to cover that final mile. I finished feeling more tired than I should, for a four mile run.

I'm hoping that I recover sufficiently by tomorrow so I can go out for more miles. I don't regret my decision to run, but I'm glad I kept it short.

Treadmill theory disproved

Cadence is key

Today's run (street): 2.5 miles

I counted my steps during a recent treadmill run to confirm a theory I have about cadence. My hypothesis was that I typically achieve a higher cadence when running on the machine (compared to the road), because the restricted area of the treadmill forces a shorter stride. I thought that might be the reason why a moderate pace on the road feels much faster indoors.

The results of my test surprised me. At 6.5 mph on the treadmill, my strides per minute (SPM) count was 166. That was based on counting steps for 30 seconds and doubling the result. The ideal SPM number is 180 and that explains why I'm not that fast. I was a little surprised to see my theory disproved, but I also felt that my turnover was fairly rapid, considering the results. But the stopwatch doesn't lie.

I took my new test shoes out on the road for the first time today and really liked the experience. Despite feeling great throughout my run, my time was solidly average. I thought about focusing on cadence, but honestly, I didn't feel like pushing very hard at 4:00 AM.

I'm finally realizing that if I want to go faster I have to do the work. There's no easy trick for increasing speed and cadence. It's not better engineered shoes or energy supplements. It takes interval training sessions and frequent workouts that push me past my comfort zone. Some people see those things as part of the fun of running. I'm not quite there yet.

I've got a secret (running shoe)

Yesterday's run (treadmill): 25 minutes

I'm having another busy week that has caused me to miss two blog posts and today's workout. I'm hoping to get back on track tomorrow. In the meantime, I've been enjoying the experience of testing a new pair of running shoes for a company that I cannot name. In the past, I've been provided a good number of running shoes for review, but these models were already available in stores. I did receive my Kinvara 3's a month before retail launch, but had no influence on their design.

The shoes I'm evaluating are a work in progress and they will surely change before hitting the stores. I've done two runs in them (both indoors) so I'm curious to see how they feel on the road. They happen to be the type of shoes I'd consider as a primary trainer, and that makes the testing especially interesting. I filled out my first feedback report yesterday and liked being able to share my opinions with those who can shape the final product. I'll provide all the details once the testing is done (and I get an okay from the company to do that).



This video ad from Nike has been going around for a while, although I only saw it this week. I'm not a fan of Nike running shoes (my test shoes are not Nikes) but I really liked this commercial. It made me laugh when I watched it.

Run a cold, rest a fever

Not for fevers!

Today's run (treadmill): 25 minutes

I'm battling a head cold and I think I might actually be winning. I'm not sure if it's true, but I've always followed the common wisdom, "Feed a cold, starve a fever." Although it's a bromide, it does seem to make sense. But, is it okay to run when you have a cold? How about when you have a fever? My guess is that the same concept works for both eating and running.

When I left my sedentary life in 2008, and took up running with a vengeance, I went months without taking a rest day. The sudden focus on diet and exercise probably supercharged my immune system. I don't recall getting sick once throughout that period. Eventually I caught a cold and established my policy for running when feeling ill. It's "Run with a cold, rest with a fever."

After my bout of pneumonia in late 2009, I learned to listen closely to my body. On Saturday morning I awoke with a sore throat. I didn't have a fever so I hit the trails and felt none the worse for it. On Sunday the cold remained, but I still put in some road miles. My fear that this hard running over the weekend would weaken me. Instead, I think it's helped to minimize the symptoms of this cold.

My sore throat has moved to my head, resulting in sniffles and an occasional cough. Still, I felt good enough today to do a brisk morning run on the treadmill. I've been waiting for my cold to increase its intensity, but so far it's remained mild. I guess you can't go wrong if you always follow the policy.

Hitting my goal with a rebound run

Today's run (street): 5.8 miles

I had two running goals coming into the weekend: a run on the trails, and covering at least 10 miles overall. Happily, I succeeded at both, although last night I was on the fence whether I'd even do a Sunday run. Throughout the day on Saturday, my throat became increasingly sore. By evening I felt very tired and I feared that I was coming down with strep throat. I put odds below 50% that I'd be in shape for a run when I got up today.

In the morning I felt a little better, and I took stock of  my illness. My throat was still a bit raw, but I decided that I had enough strength to go out for a few miles. My wife had been planting flowers in the backyard since 6:30 AM (we're early risers). When I went out to see her progress, I noticed that conditions were ideal for a run.

I had no route in mind for today, though I hoped to cover at least five miles. I was concerned about pushing too hard, as I was was wary of a relapse. I took off and knew right away that I'd have no issues with stamina or energy. I charted a course that wound through every part of the neighborhood.

It actually bothered me that, by the two mile mark, I was hardly sweating. I don't subscribe to the "no pain, no gain" school of exercise, but I want my run to feel like a workout. I stepped up my pace using arm speed to drive cadence, and by mile four I was feeling the effort. I stretched out my route to ensure I'd cover at least five miles, and I added another .8 by the time I made it home.

My base training has certainly helped me cover middle length runs with little fatigue. Perhaps I'll put a base run at Bethpage into my monthly rotation to preserve some of that base. It will be helpful as I go into 10K season near the end of summer. Next weekend I'll start focusing more on speed as I get closer the the New Hyde Park 8K. There's always something to train for. I guess that's the point of racing.

Back to Bethpage and into the woods

Up and down and all around

Today's run (Bethpage State Park trails): 4.3 miles

My reward for all my half marathon training the past eight weeks was a trail run at Bethpage this morning. As I pulled into the parking lot, I noticed that a lot of landscaping work that's being done at the park. I was curious to head towards the bike trail to see what was going on, but I was anxious to begin my run. I'll check that out next time.

For the first time in months, I headed to the trails on the northern side of Bethpage State park. As usual, the surface of the trail was well groomed, with a layer of wood chips across a very wide path. I followed the main route for a third of a mile before ducking into a side trail. I had little sense of direction as the trail wound through a series of twists and turns. The path went on and on and it made me wonder if I was just traveling in a big circle. I was really enjoying this section but hoping for some sign of a larger trail so I could get my bearings.

I finally broke away from that path and found my way toward the northernmost part of the woods. I turned south and headed along the western side of the woods for a while, before following a loop that (eventually) brought me close to where I'd started. I was close to my car by then, but I decided to run a loop around the parking lot before ending my run. After so many weeks of 10+ mile runs, 4 miles seemed very short.

Being back on the trail was a great experience. No thoughts of pace or mileage. I often lose my bearings when I run trails and that makes me feel both anxious and adventurous. I know I can't get too lost, but I often wish I had a better sense of where I am when I'm in the woods. I suppose I could carry a compass or my smart phone with GPS, that shows positioning in real time. But what fun would that be?

The key to capturing cadence

Cadence catcher

Today's run (street): 2.5 miles

I finally got outside this morning, for the first time since Sunday's race. The treadmill runs I did yesterday and Wednesday were fine, but I think I run differently on the machine, compared to the road. I wonder if it has something to do with stride length. Outdoors, I never think of how far I extend my legs when I come down, although I do focus on landing on my mid-foot. On the treadmill, a too-long stride is usually announced by the sound of the kick plate at the front of the tread. That feedback surely influences the way I run.

The shorter stride on the treadmill is not necessarily a bad thing, because it probably forces me to increase my cadence to keep up with the tread belt. Mid-foot running supposedly optimizes stride length, and cadence is used like a gas pedal to regulate speed.

This morning I pushed a little harder than I had during the past two workouts because I've recovered from my 13.1 mile run last weekend. I tried to use arm movement to maintain a brisk cadence, but in the end, my overall pace turned out to be just about average. I do wish my Garmin FR210 captured cadence so I could compare it to my speed over a run. Unfortunately, the GPS watch lacks that capability. I suppose I could always count steps. That, or go back to my FR60 that uses a foot pod to capture that metric.

Back to the Spiras, for now

Good buzz for the Stinger

Today's run (treadmill): 25 minutes

Another rainy morning has put me (once again) on the treadmill. I was fine with that. In fact I almost prefer the treadmill when I have limited time and want to have an easy workout. Running slowly outdoors means that I need to take more time to complete the loop back to my house. That results in less recovery and transition time before I start my workday. Advantage treadmill.

I'm due to post my reviews of the new Saucony Kinvara 3 and the Spira Stinger XLT running shoes on Runner's Tech Review shortly. I'd spent a few weeks running primarily in the Spiras while I waited for the Kinvaras to arrive, and then switched to running mostly in the Saucony's over the past few weeks. In between, I ran in the Saucony Hattori's for a 5K and for some treadmill workouts. This morning I went back to the Spiras so they'd be fresh on my mind when I start my writeup this weekend.

Although I do focus on running shows more than the average mid-pack runner, I no longer think that a shoe will make a measurable difference in my performance. More specifically, I don't think two shoes within the same genre (race, trail, etc.) will provide significant differences. It comes down to whether a shoe feels right, moves well and enables my best performance. The Spiras continue to impress and it's interesting to see how they'll compare to a Tier 1 player like the Kinvara 3.

What to try and what to buy?

Guessing it doesn't Worx

Guessing it does

Today's run (treadmill): 25 minutes

With so many runners buying products from companies who serve a $5 billion-plus marketplace, you'd think there would be a better understanding of what works and what doesn't. Despite all the technology (and more recently, simplicity) that goes into running shoes, no one can definitively say that cushioned shoes protect better than minimalist trainers. While that debate continues, some things are a given: polyester shirts are superior to cotton for evaporating sweat. But there are still a few debatable items.

Among the giveaways offered at last weekend's race Expo, was a sample shot of Worx Energy. This bottle looks similar to those ubiquitous products that sit near checkout counters and promise 4 or 5 hour sustained energy. Were it true, 2 ounces of Worx could have sped me through the half marathon with two hours of energy to spare. Did I use it? No. Would I try it? No way.

I made the mistake of trying a Barracuda energy shot, that was included in a race goody bag a few years ago. I drank the mix 15 minutes before a trail run and felt a slight lift as I began my run. It didn't take long until I started feeling awful and I barely made it through my planned distance, at a pace far below normal. These shots may work for some, but count me out.

One item that's trending right now, is a post-run recovery shoe. My friend TC had a pair of Adidas slide sandals that he put on after we'd run the half and the benefit was immediately clear. My feet were howling in my Kinvaras and it took a foot bath with peppermint oil to bring them back to near normal. I mentioned to my wife that I wanted to buy a pair and she suggested that any comfortable shoe could serve that purpose.

Do recovery shoes help any more than a casual shoe or a slipper? Should I invest the $40 or so to get "recovery shoes"? Hard to know. But at least they won't make me feel sick.

The post-race question I'm always asked

Enjoy it while you can

The exhilaration that comes after a race has about the same shelf-life as a loaf of freshly baked bread. Right after a race, once I've re-hydrated, re-fueled and rested, the world looks perfect. Endorphins are still plentiful and I feel proud and satisfied. The day after a race has its charms, especially for me, because it's usually a Monday and I get to re-live the experience with work friends.

By the third day, the pride is still there, but the bread isn't quite as fresh. I begin to ask myself questions like "Should I have taken two rest days as planned, or powered through and done an easy run today?" and "What's next to do after all that base training to prepare for my half marathon?" By Tuesday, not too many people are asking about my weekend.

I was asked (four times) yesterday, if I was now going to do a marathon (or in one case, a real marathon). My answer remained the same: No. If all things were equal, but I were 20 years younger, I would probably consider running a full marathon some day. But for me, the ability to run a 26.2 mile race isn't something that I feel I need to do. If I can break 2:00 for 13.1 miles, that would mean more to me. An accomplishment like that would keep me excited, long past Tuesday.

My favorite thing about the race

Photo courtesy of Newsday

My favorite thing about yesterday's race wasn't the PR, the medal or the feeling of crossing the line after two hours of running. It was the fun of the day, being around people that I knew, who were sharing the same experience as me. Last year's half marathon was a singular effort. I traveled alone, ran the race alone and had little contact with anyone else until I'd finished the race.

I wasn't alone before or after the Half Marathon and it made a big difference for me. My family often joins me at races and it always feels special when they do. But a half marathon is a long time to wait on the sidelines for someone that you see only for a moment. I had my special after-race time with my wife and kids when I got home yesterday, and it was great.

Over the course of two hours and eight minutes, there's a lot of time to think. The field was crowded and that allowed me many opportunities to study the runners ahead of me. I'm always amused by what some people wear during a race. At other times, my mind drifted to non-race related things, and I found myself surprised to be passing mile markers so quickly. I spend a lot of time "in the zone" over that 13.1 miles.

Most importantly, I had fun while I ran yesterday's race, and that was completely opposite to my previous experience running the half. You train a lot and pay money to enter a race. If you don't enjoy it, you shouldn't do it. The LI Half was certainly worth the price of admission. In fact, it's much more than that.

Race Report: 2012 LI Half Marathon

Proud to earn the medal

LI Half Marathon: 13.1 miles -- 2:08:47 (PR)


This morning I ran my second half marathon and the results were (happily) better than the first. I finished the race almost 14 minutes faster than last year. All those weekends at Bethpage clearly paid off, and a healthy knee took care of the rest.  


My day started early and I was joined by my friend TC who came by my house at 6:00 AM. We did last minute preparations, like pinning bib numbers and packing our gear bags, before we headed over to Eisenhower Park. The roads were clear and we made good time. We quickly found parking spots and walked over to Charles Lindbergh Boulevard where the start of the race was being staged. In our excitement we forgot to take notice of where we'd parked. It was something we'd regret later.


Even though we were early, the crowd was already large. It quickly grew to thousands and, before we  knew it, race time had come. Last year there was a dearth of porto-pottys and this year it appeared as though they'd doubled the number. That made things much easier for people and prevented the need to use the grounds along the starting line as ad hoc facilities.


I located a spot in the 9:00 pace range and after some unexpected fireworks, the crowd was off. With over 5,000 runners on the move, we basically shuffled past the starting line. It was good that the race provided a starting line sensor that captured net times for runners, but for some odd reason "official" times are calculated from gun time. 

Consequently, my "official" pace was based on a time that was three minutes longer than my actual time.  It's a bad policy because it punishes people who follow the rules and line up at their pace range, rather than move to the front of the line. I really don't understand that. Since they record the runner's net times, why don't they use them?


But while this race is about performance, it's also about the experience. Knowing what to expect after running the race last year really helped me manage my expectations. The loop around Nassau Coliseum, that felt so long the last year, went by very quickly today. I couldn't believe how soon we reached the 5K mark and I appreciated my healthy knee when we passed the four mile sign. That was the moment of truth for me last year, when I debated whether to drop out to protect my knee.


I maintained a steady pace as I made my way up Post Road to Jericho Turnpike, stopping for the briefest time to grab water to wash down some GU Roctane I had put in my gel flask. That turned out to be a great way of managing fuel. I hit the 10K mark in just about an hour and I ran strongly through the next few miles. At one point, on Brush Hollow Road, a band was playing a fast tempo blues song that perfectly matched my cadence. Although I usually prefer silence when I run, I appreciated all the live bands that played for us today.


When I reached Wantagh Parkway I was still feeling good, but the sun had come out and the entrance to the Parkway was the steepest incline we'd yet encountered. I made it up fine and enjoyed some of the downhill sections, although one uphill section went on for a while. All along the race, I thought about the quote: "Run the mile you're in" and that helped me focus on the moment, instead of thinking about the miles ahead.


Once we hit Carmen Avenue I was pretty psyched because I knew that I would beat last year's time by a measurable amount. I was careful not to mistake the full marathon's 24 mile marker for a sign that we'd reached 12 miles (like I did last year) and when I saw the 11 mile marker, I knew I had enough in reserve to finish with some strength.


We entered the park and I actually needed to pass some runners on the narrow pathway. I saw my dentist up ahead and greeted him as I caught up. I yelled "Let's go!" and we picked up the pace. He was able to sustain it, but I needed to drop back to my previous pace after a couple of minutes. I knew when I was getting close to the end, and started to feel some excitement. My Garmin said 2:04 and I knew I had a good chance of breaking 2:10, which was my stretch goal.


The last quarter mile was hard and the crowd along the path was deep and LOUD. I saw the finish line and put in as much effort as I could until I crossed. I was in so much better shape than last year at the end. I saw TC, who had nailed the distance in 1:50, waiting near the line. We celebrated each other's performances and made our way slowly to the Finish Line Festival. The crowds were so thick that we decided to skip the festival and head to the UPS trucks to get our stowed gear.


We had no clue where to find our cars, so we walked around for over thirty minutes until we finally located the lot where we'd parked. I thought back to last year when I could barely handle the ten minute walk to my car after the race.


A foot soak with Dr. Bonner's peppermint soap helped a lot this afternoon and I'm going to take a couple of days off from running to recover. I am pleased and happy with today's race and I'm proud of my friends who also ran today. Is it realistic to think that I could break 2:00 in a half marathon some day? I'm not sure I can, but after today's race, I can considerate it a possibility.