Running shoes: your mileage may vary

Adrenaline and Kinvara are best in the long run

Today's run (treadmill): 25 minutes

I like running shoes for the same reason I like sports cars. They are the only layer between you and the road and they're engineered to enable performance. If you use your imagination, sports cars and running shoes even look similar, sharing the same aerodynamic profile. The biggest difference between the two is that while anyone can go fast in a Porsche, the best thing a running shoe can do is optimize a runner's potential.

In the 4+ years that I've been running, I've acquired a number of shoes. Some of them were great and some are best forgotten. I started logging my workouts on Daily Mile in April of 2010 and that service provides me with a tool to track the mileage of my running shoes. With the exception of the first few pairs I bought back in 2008, I have a complete history of my time spent with every shoe that I've owned since late 2009.

Saucony Kinvara (original)

Brooks GTS 10

I recently exported my shoe mileage data and graphed it to visualize the range (above). When people tell me that they notice their running shoes breaking down after five months, I'm usually skeptical because my Brooks Adrenaline GTS 9's held up for more than 700 miles. My all-time favorite running shoe, the original Saucony Kinvara, performed well for almost 500 miles before giving out. I ran a little too long in those and suffered a bad knee problem due to it. Despite that, I still can't bring myself to throw them out.

My current shoes of choice are the Kinvara 3's for the road and, for the treadmill, the Pure Drift prototypes that I tested for Brooks. Had I requested size 11's instead of 10.5's for the Pure Drifts, I'd probably be wearing them more often. The fit in the toe box is just a little too narrow for my foot, so I don't use them for long runs on pavement.

The good thing about running shoes (vs. sports cars) is that you buy new ones often without breaking the bank. I suspect, based on history, that the Kinvara 3's will need replacement in the next few months. I'm tempted to replace them with the production version of the Pure Drift, but there are a couple of New Balance models that interest me. Plus, a whole new crop of 2013 models will soon arrive from the other brands.

While I'm thinking about it, it might be time to add a new trail shoe to my collection. Why not? It would certainly be cheaper than getting a Land Rover.

Friends don't let friends push the pace

Today's run (treadmill): 25 minutes

"Easy" is relative

Yesterday I ran into a colleague whom I hadn't seen in a while. She told me she was running again after taking a long break. About a year ago she'd gone from walker to runner and, by April, she was running about 15 miles a week. We last touched base in early summer when she planned to run in her first 5K. My friend said that, since that time, her discipline had really slipped. By September, she'd stopped running altogether. The New Year prompted her to restart her running routine, beginning with a three mile run on New Year's Day.

I asked her why she had stopped after making so much progress and she told me she had felt too much pressure to run fast. Part of her interest in running came from the social interaction with her friends who also ran. Their easy pace required her to run a lot harder. She struggled to keep up and couldn't really participate in their conversations. She ran her 5K and decided that running was no longer enjoyable, so she went back to walking for fitness.

This experience did not surprise me. My early-'90's attempt to become a runner was thwarted by similar conditions. My only running partner at the time had run track and cross country in school and I found it difficult to keep up with her when we ran. I figured that was what running was all about - you push yourself hard and eventually you'll like it. Or you'll quit.

After many years, I returned to running on my own terms and set realistic performance expectations. I was amazed to see that running can actually be fun if you find a pace that works for you. My friend says she learned her lesson and will not sacrifice her running experience for the sake of social inclusion. I told her that this doesn't mean she has to give up running with friends. If she suggests it, I'm sure they will be happy to run with her at a relaxed pace that works for everyone.

Vermont trails beckon, but Long Island has its charms

State Parks on LI

My brother works for a company based in northern Vermont and he is planning to move up there with his family very soon. They have a new place with plenty of room for guests and he reports that the town is "chock full of trails for biking and running." Having been born and raised in New England, I'm envious of his new surroundings. The opportunity to live quietly among the mountains and trees is appealing and I'm sure the culture change will be fun for them.

It's easy to look at a place like Vermont and imagine an idyllic life filled with long runs through mountain trails. The area seems to embody a lifestyle that is both bohemian and active. We've spent some time in Manitou Springs, Colorado and I imagine their new town will be similar. But what about us suburbanite Long Islanders? Are we excluded from this experience? Surprisingly, I don't think that's the case.

I've been running trails for a few years at this point and most of that has been done in the wooded parks of western Long Island. Stillwell Woods, five minutes from my house, may not have views of majestic 14ers or expansive rivers, but you can lose yourself for hours navigating features like the Ewok Forest, the Viper Pit and the "UH OH!" trail.

In fifteen minutes I can drive to parks like Belmont Lake, Bethpage, Sunken Meadow, Caumsett, Cold Spring Harbor, Trailview and Caleb Smith (to name but a few). Each place offers something both unique and special to runners. Long Island isn't New England, but over the years I've come to appreciate many great things about it. But as much as I love my local trails, I also look forward to exploring the running paths in upstate Vermont.  

Hangover Fun at LIRRC Run in Eisenhower Park

Finishers gathering at the end

Today's run (LIRRC Hangover Fun Fun): 5 miles

Happy 2013. Early this morning, as I made my way along Hempstead Turnpike, I enviously noted some restaurants promoting New Year's Day brunches. Soon enough, friends and families would be gathering at these places for a relaxing meal, while me and a few hundred others would be running five, 1-mile loops around Eisenhower Park in the name of fun.

The posted start time for the Hangover Run was 9:30 AM, so I planned to get there fifteen minutes before. The temperature, including wind chill, was close to freezing. With neither registration nor number pickup, I had the freedom to show up far later than I would for a race. The organizers pushed the start a few minutes, probably to accommodate some late-arriving participants. After a New Year's style countdown we were on our way.

The Hangover is a group run that feels a lot like a race. But it isn't a race and that's what makes it fun. I proceeded at a pace that kept me with the crowd but, after a few minutes, I noticed the 6:00 pace crowd had broken off ahead. I was passed by a fair number of people through the first mile but I didn't care about that. I was enjoying the experience and feeling great running in the cold.

I completed the first mile in 9:28 and that was probably the fastest loop that I did all morning. I was slightly disappointed that I wasn't generating much speed because the effort was there. My heart rate was keeping close to my racing zone, and I didn't want to push any harder. On a few occasions, slower runners blocked the narrow path or ran a little too close for comfort. After a while the field opened up and I could run without those distractions.

It wasn't the easiest five miles I've ever run, but I didn't feel like a race. Halfway through the run I noticed that my Garmin wasn't recording my run so I needed to rely on the clock for my time. When I came past the timer for the fourth time, I saw that I was tracking about a minute behind last year's run. I thought about picking up speed for the last mile, but I decided to maintain my current pace to the end.

I crossed the line feeling like I'd had a good workout, but it wasn't the same as competing. Not surprisingly, I was warm at the finish. Soon enough, the cold air and my sweaty clothes started giving me a chill. I headed back to my car and made my way out of the park before the road got too crowded.

Like last year, it was great to start this new year with a running start. My wife did her run this morning as well, so we both have perfect records for 2013! Tomorrow it's back to work for me and back to school for the kids. It has been a great holiday break and I'll be happy to take a rest day tomorrow.

2012 ends today but the Hangover starts tomorrow

Almost done

Today's run (street): 3.4 miles

The year is nearly over and, for that matter, so is my vacation. In past years I've taken time to reflect on the previous twelve months and set my goals for the coming year. 2012 had its ups and downs and I won't be too upset to see it go. I will say that it's been fine year for running although I can't point to any particular moment that stands above all. If I had to pick, I'd say it was my experience running the half marathon in May, when I hit my stretch goal in terms of performance.

Counting a two day business trip that I took prior to the break, I have been away from the office for eleven days. Tomorrow will be my last day off before returning to work on Wednesday. I'll cap the vacation and celebrate the start of 2013 by running the Hangover 5-miler in Eisenhower Park. The Fun Run starts at 9:30 AM and I'm going to try to time my arrival so that I minimize the time I'll need to wait in the 25 degree weather.

Although I usually take Monday as a rest day, I decided to trade it for Wednesday when I return to the office. I'll be back to rising before 4:00 AM and I'll appreciate being able to skip my workout without feeling any guilt.

Today's run was a good rehearsal for tomorrow's event and I paid attention to how long it took to go from comfortably warm to hot and sweating this morning. Tomorrow I'll be covering almost two more miles than today, so I may opt for one less layer up top. I'm not thrilled that my vacation comes to an end on Wednesday, but at least I'll have this event to send me on my way.

Taking the warmer option on a windy and chilly day

Today's run (treadmill): 30 minutes

It's been a busy day catching up on errands and taking care of things around the house. The winds have been blowing hard all day, and the temperatures have stayed below freezing. I decided early in the day to follow my wife on the treadmill, where I did 3+ miles (I always question the accuracy of the treadmill's display) at a decent clip.

We're heading out shortly to see some friends for dinner. I'm going to try to convince my buddy to do the Hangover Run with me on Tuesday. Even though he's a runner, I don't think he'll want to deal with the early hour or the cold. I am looking forward to the Fun Run  and may do a short run tomorrow as well, since the Hangover isn't a race and I don't feel like I'll need to take a day to taper.

Kicking cross-training to the curb

BH Fitness X1: it was fun while it lasted

Today's run (street): 3.3 miles

The snow began to fall as I ran through the streets of my neighborhood this morning. It didn't amount to much, although I'd hoped to see some accumulation during the time that I ran. The streets remained clear for the thirty or so minutes that I was outside. Since then, the snow has mixed with rain.

Earlier in the day, I took on the task of disassembling our BH Fitness elliptical machine. This was a disappointing end to a machine that promised both quality and durability when we made our purchase. It was probably a mistake to buy this unit, rather than opting for the cheaper Schwinn model that we liked at Dick's. After nine months waiting for parts that never arrived from BH Fitness, we had no choice but to give up on the machine.

Had we bought the Schwinn, I'm fairly sure that it would still be working today. Further, if it did break, the manufacturer would have surely provided the necessary parts. BH Fitness and Fitness Showrooms (where we bought our elliptical) will never see another dollar from us. Still, I'll be sad to see the X1 sitting on the curb, waiting for the sanitation people to pick it up.

We're hoping that the stores will have some post-holiday sales on fitness equipment so we can replace the X1. It's been almost a year since I've had a weekly cross-training option and I miss the variety. At least now we know the value of buying equipment that can be easily repaired.

I've continued to fight my cold head-on by running every day since Tuesday. It was a chilly 30° this morning but that didn't discourage me too much. Today's run was about getting in some miles and raising my heart rate, but performance wasn't a priority. I probably overdressed but the short distance prevented me from overheating. Tomorrow may be the last opportunity to get in a trail run before I return to work on Wednesday. If the weather improves I'll head over to Stillwell. If the rain and snow continue, I'll probably take a pass on the trails.

Running through a headcold is usually the best medicine

Today's run (treadmill): 30 minutes

Without fail, I always experience some health related issue during the week between Christmas and New Year's. With the exception of the accounting team who are called upon to close out the the year, my company pretty much shuts down during the final week. I usually take this week off and, in the past, have suffered the flu, pneumonia or colds during this time. This week it's a mild head cold and I hope it stays that way.

The fourth quarter of the year is usually the most stressful, and I'm sure that's why I get sick when things come to a halt. I started taking flu shots a couple of years ago and that's probably paid off more than I know. Since my current cold is limited to stuffiness, sneezing and an occasional cough, I've chosen to ignore the symptoms and keep my running schedule. I've already covered 14 miles this week and the weekend is still to come.

We needed to get out fairly early this morning, so I returned to the treadmill to save a little time. I'll admit that when News 12 stated that it felt like 20° outside with wind-chill, I decided to "protect my health" and run indoors. I didn't push too hard at the beginning, but I steadily increased my speed and finished running with my heart rate at the low end of zone 4.

I still haven't got out of my own neighborhood to run this week, like I usually do when I'm on vacation. Maybe I'll do a trail run this weekend and I'll look forward to the LIRRC 5-Mile Hangover fun run on Tuesday at Eisenhower Park.

Harsh weather, a tough run and a happier mind

Lots of protection from 5 little ounces

Today's run (street): 3.4 miles

Last night's wind and rain carried over into morning and the world looked dark and dreary when I got up. I hadn't thought much about running except for the hope that the weather would clear. I really wanted to avoid another indoor workout if I could. The gray skies and slick roads did little to motivate me so I waited a few hours before deciding to head out.

The cold had prompted me to put on a couple of top layers, but I didn't realize how nasty it was until I finally stepped outside. Conditions were chilly, wet and windy and I immediately returned to the house to grab my running windbreaker. I'd bought this ASICS Serpent jacket at a race Expo four years ago and have always found it effective against rain and wind. My only issue with it has been its tendency to trap heat. Today that worked to my advantage.

I've been fighting the beginning of a cold and set out at an easy pace, running into headwinds and a spray of light rain. My gear selection: three top layers, City Sport winter weight running pants, gloves and an over-the-ears wicking hat, kept me surprisingly comfortable over the first mile. As I moved through the streets, the wind began to pick up and the rain got heavier. I laughed at the unpleasant conditions but chose to keep going. I hoped that things would improve, but they never did.

The winds were challenging and, at times, it felt like they undercut my speed by half. After three miles the conditions had become exhausting and the rain made it increasingly difficult to see through my glasses. I hurried home through the final set of roads, pushing as hard as I could just to get to the end.

Despite the harsh conditions I was very glad that I did this run. I wasn't in the best mood in the morning and had considered taking a rest day. My wife wisely (and strongly) suggested that I get out, saying that a run would change my perspective. Once again, she was right. Tough runs often lead to a far better outlook.

Run delayed by vapor lock

30 amps of LIPA-less power

Today's run (treadmill): 35 minutes

Hurricane Irene knocked out our power for six days last year and Sandy had us down for eleven. We figured enough was enough so we ordered a Generac 5500 watt generator to be delivered to our home. Weeks later, we saw that the unit hadn't even shipped. We decided to buy an alternative unit at Home Depot (a 5700 watt RIDGID) and picked it up this morning.

We felt it would be best to get the generator early in the day, so we headed over to the store before 8:00 AM. I planned for a quick setup and start-up before going out for my run. I thought, naively, that I'd be on the road by 9:30. The setup went fine, but I couldn't manage to keep the engine running for more than 30 seconds before it stalled out.

I tried every suggestion in the manual and called the 800 numbers for RIDGID, Yamaha (maker of the generator's motor) and Home Depot. The others were not especially helpful, but Home Depot said to bring it to them and they'd get to the bottom of it. They quickly diagnosed the problem (vapor lock in the fuel line) and had the unit running smoothly in minutes.

Playing around with the generator took over seven hours, from initial pickup to a final (successful) test at home. I am definitely not a late-day runner and the weather was getting worse by the minute. I considered skipping my workout, but decided that the day's frustrations needed an outlet. I turned to the treadmill and ran for 35 minutes. I'm pleased to have completed my workout, but I'm especially happy to finally break our full dependency on LIPA.

Change of pace on an Xmas morning run

Shoe of the day

Today's run (street): 4.7 miles

Today is Christmas day and the neighborhood was quiet in the morning. We had sleet and snow overnight and the streets were shiny from the rain. I'd originally planned to go to Stillwell Woods but I didn't feel like dealing with wet rocks and muddy trails. I figured that most people would be hanging out at home and I'd have the streets mostly to myself.

It had been a couple of days since I last ran and I hoped that the break would be energizing. Just to mix it up, I selected my Spira Stinger XLT's that I've neglected for months. I dressed for the 37° weather, stepped outside and observed that the clouds had given way to sun. While my Garmin searched for a signal, I saw a familiar runner passing on the street to my left. I wanted to follow him, but the GPS was being a little too poky. A minute later I was ready to go.

The Spiras were a nice change from the Kinvaras. I love the fit and comfort of the Sauconys, but the Spiras, almost as comfortable, return a little more energy. The one criticism I have of the Stingers is that the "Wavesprings" are noticeable underfoot. I recall feeling them during the half marathon training runs that I was doing earlier in the year. These shoes are great for shorter runs, but I wouldn't want to cover more than ten miles in them.

Like last Saturday, I was able to sustain a good level of energy throughout today's run. I only intended to run 4 miles but I got caught up in the experience and extended my route. I don't know how much credit I should give to the Spiras, but I covered my distance a minute faster than I thought I would. As much as I downplay performance, it's always fun to beat expectations.

I hope to get to Stillwell or another park at some point this week. Today the streets of my neighborhood were just what I needed to get back to into my running routine. Happy holidays to all.

Thinking about tomorrow's run

I've been tied up since Sunday morning and that has kept me from running since Saturday. Many people will be celebrating Christmas tomorrow, but I'm thinking about finally getting back to the road (or trails). Depending on how I feel in the morning, I'll either run the neighborhood or head over to Stillwell Woods. The weather is supposed to be cold and sunny and I'm looking forward to a quiet and peaceful run.