Tuesday, November 17, 2009
The call of the running club
I got out this morning for a run. Conditions were just right, cold but not freezing, breezy but not windy. I'll credit the treadmill on Sunday for one thing - it forced me to pay attention to pace. I've defaulted to running at equilibrium, whatever pace felt right was the one that I maintained. The problem is that to improve performance it isn't about feeling right. It's about pushing to the point of suffering. I went out at a brisk pace and although I didn't switch the display on the Garmin to "pace" I knew I was pushing faster than usual. In the end I covered 2.3 miles at around 9:00/mile which is good for me at 4:00 AM.
With 11 days to my next race I need to keep pushing. 9:00 per mile works fine for early morning running but I want to do a lot better than that for my 5K.
Monday, November 16, 2009
Save the date
Sunday, November 15, 2009
Sedentary Man is updated
The Treadmill: once every five months sounds about right
My wife is a dedicated treadmiller and she manages to get through a rigorous workout just about every day. I admire her dedication and effort and I'm amazed that she's able to reach a zen-like state that requires no distractions to get through her daily efforts. I need my view to change, and change often, which is one reason why I never do the same route twice and why I love the trails. This morning, as I ramped up the speed on the Precor, it all came back to me like a bad dream. The heat and humidity of the fitness center. The lack of visual stimulation. The fear of a misstep on the tread. The #$%^& safety button that I hit three times during my run by accident that caused the motor to abruptly slow until I frantically restored my speed. On the positive side I had some fun playing with the excellent incline features and by toggling between the pace, speed and distance displays that distracted me to some degree. I pushed my speed pretty well, maintaining a pace between 8:15 to 8:45 per mile.
Our trip was really great and we saw some good friends as well as my brother, sister-in-law and their two great kids. The weekend went by fast but that's because it was one great moment after another. In all I only covered 6.75 miles over the two days but the runs were great in their own ways. I'll be so happy to be back on the road for my next run. High-end treadmills notwithstanding, there's nothing like seeing the world go by while you're running.
Saturday, November 14, 2009
Pre-travel run
Since the day will be taken up with travel and social activities I decided to get out early for a run. Although the temperature said 53 degrees on the news this morning I've learned by now that the level of cold can be deceiving, especially with the strong winds we've been experiencing this week. It was dark when I went out so I wore my headlamp and took along my ASICS lightweight windbreaker/raincoat in anticipation of the cold and light rain. It stayed dry but the chill was there in force. It was an interesting experience in terms of wind, direction and effort. I had the strong wind at my back when going uphill on some long roads and the reverse on others. I was wondering if the two balanced out or if one condition was more of a factor than the other. All told I covered 3.5 miles in about 32 minutes at 9:20. I thought I was pacing a bit better than that so maybe the wind was more of a factor than I realized. The good news is that I felt great throughout the run. I may find myself on a hotel treadmill tomorrow morning. This would be the first time I'd run on a treadmill in memory. Seriously, I'd have to go back to my records to see the last workout marked "treadmill" because its been that long. Well, if I must go that way at least it will be on a high-end unit. A little change might be fun. That's what I'll keep telling myself.
Friday, November 13, 2009
My favorite app (hint: it has something to do with running shoes)
I don't know exactly why I like running shoes so much. It may be due to my interest in technology or the fact that there seems to be so many interesting differentiators between models and brands. I'll never be a competitive runner but I want to do the best I can and it all starts with the shoe. I think it's interesting that when I made my commitment to running a year ago I simply put myself at the mercy of a Foot Locker sales person who sold me a pair of Nikes with no conversation about how I run or whether I pronate. Those shoes worked okay until I reached 300 miles where I began to have problems with my left leg. Those problems exacerbated to the point that I debated running a 5K in trail shoes to avoid further injury.
Looking back, those Nikes were decent shoes and I did end up running the 5K in them, coming in 2nd in my age category. I retired them the next day once I purchased the Brooks GTS-9 Adrenalins. The Brooks did not impress me right away but after almost 400 miles they've never given me a problem (except for the occasional pinching issue at the top of my foot). I check in with the Runner's World Shoe Shop on a daily basis looking for information that will guide me to my next pair. I wish it had more updates and covered more of the specialty brands like Newton but I'm still very pleased with what they offer today. Plus, the price is right.
Thursday, November 12, 2009
Tired of being tired
I was talking to a friend at work on Tuesday about an ex-colleague and highly accomplished runner who used to take a full week out of every month off from running. It clearly worked for him but I suspect that in the other three weeks of the month he trained far harder and covered far more distance than I do in four. Since I ran this morning I've felt a little tired, head-achy and slightly dizzy. I've tried the coffee cure (double shot from the Keurig machine, repeat as necessary) that has resulted in a slight improvement but I can't shake the feeling that I'm coming down with something.
A number of years ago I frequently caught colds and at least once a month I was taking cold medicine to battle the symptoms. At that time I was single, living in NYC and keeping crazy hours. My sister gave me some vitamins and told me to take them for 30 days to see if I saw any improvement. The result was 30 days without a cough or the sniffles and I've taken a daily multivitamin ever since. The combination of that plus being in very good condition has helped me ward off most everything over the last year. I'm concerned that my immune system is just delaying the inevitable and what feels like something small is really the flu trying to take hold. I'm probably making more of it than I should but I was disappointed to feel weak and tired today after taking two rest days on Monday and Tuesday. I may take another rest day tomorrow if I wake up feeling the same way. Maybe my colleague had it right by folding much more rest into the mix. It seems worth a try.
Wednesday, November 11, 2009
Good rest: Good run
I try to vary my routes daily and the trick is managing the time and distance so that I finish up at home, on schedule. I occasionally find myself a little too far away when I'm reaching my time limit and this requires me to really push for the last half mile or so. I ended up covering 2.5 miles this morning in around 23 minutes. Not my greatest run but a credible effort that told me my energy levels have been fully restored. After really crashing at the end of the day yesterday I'm less of a believer in FRS although I probably need to give it more time to provide tangible benefits. Without a doubt, I've found a good night's sleep to be the best energy supplement for running.
Tuesday, November 10, 2009
Thinking about 2010 running goals
I've started thinking about my 2010 running goals now that we are in the last two months of the year. I may have made the current year's goals a little too easy since I achieved them all by August so I'll need to throw some "stretch goals" into the mix. One goal will definitely relate to pace and another to distance. One should include a new running experience of some kind. I'll think more about it and will post 2010 goals in December. I'm still not sure about whether to take on the challenge of a half marathon and if I do I'll need to figure out how to do that without adding more training time. The most important thing to do is keep an optimal balance between work, family and training. So far, so good.
Monday, November 9, 2009
Tempted by choices at DSW
These weren't the low end models that you always find on sale at Sports Authority. They had ASICS Kayano-14's for $89.00 (but not in my size) and Brooks Trance 8's for $99 that were in my size. I tried the three Mizuno models, some Saucony trail shoes (really nice fit) and a few assorted others. It's obvious why the shoes were cheap - they were last year's models or older - but if I was ready to buy I would have been happy with the choices. My son, the 10 year old grownup, finally laid down the law and made me look at loafers. I found a nice pair at a good price and left happy. I would have liked those Trance 8's too. Maybe next time.
Later in the day we all headed to the track. My wife didn't have an opportunity to fit in her workout that morning and my daughter wanted to run. I took the opportunity to run some easy laps that I alternated with faster paced segments. I also did a few 200m "sprints" at around 7:15/mile. It was a far quicker pace than I normally run but slow enough to prevent any injuries. Overall it was a very nice weekend for running and the cool, maple-scented air added much to the experience. I'm thinking of taking tomorrow as a rest day and then start focusing on my readiness for my 5K race on the 28th.
Sunday, November 8, 2009
FRS Healthy Energy fueled run
My experience with energy drinks, while limited, has been fairly negative. I've tried Red Bull once and had no reaction except to be surprised by its vile taste. I tried a sample of Max Muscle Barracuda that was included in my goody bag from the Dirty Sock 10K race that resulted in a sluggish run at Stillwell Woods. More recently I've followed a few runs with Myoplex shakes that were included in the goody bags from the Cape Cod Marathon and found it to be a nice recovery supplement.
Yesterday, while we were out, I spotted a four-pack of FRS Healthy Energy drink that was on sale for $5.99, $2.00 off its regular price. I was interested in this product because magazines like Men's Journal have touted it as different and better than the other energy drinks out there. The company claims that its key ingredient, quercetin, is a powerful antioxidant and the other supplementary ingredients provide energy without the "roller-coaster" effect brought on by drinks that use caffeine and taurine to create an energetic rush.
I tried a can of cold FRS in Low Cal Wild Berry flavor. It was pleasant tasting and I didn't see any artificial sweeteners in the ingredient list. I gave myself about 20 minutes before setting out and I did feel pretty good as I started my run. After about a minute I needed to stop to adjust the tongue and laces of my right show that were uncomfortably pressing on the top of my foot. It's a problem I often have with my Brooks and although I love the shoes I really need my next pair to have a longer and wider tongue to spread the pressure to the sides. Once corrected I restarted and made my way to neighborhood #4 and beyond with part of my route through a four inch layer of dry fallen leaves that were fun to run through but made quite a racket in the process. At around the 15 minute mark I began to feel a little fatigued and my breathing was a little off. This was unusual because my breathing has become very consistent over the past year and I usually never think about it. I figured correctly that I'd get my second wind at around the 22 minute mark and I proceeded to cover about 3.3 miles at around 9:10 min/mile but I was fairly breathless after a semi-sprint for the last quarter mile.
I'll continue to experiment with the remaining cans of FRS and I think it is supporting an enhanced post-run energy level. The lesson I've learned is that, for me, the best pre-run energy drink is a cool glass of water.
Saturday, November 7, 2009
The great (internal) debate
I've had some tough runs this week and AG, who is the best coach I've ever had regardless of sport, suggested that I skip this weekend's runs so that I can fully recover from the Cape Cod Relay and last week's seven mile bike trail run. Skipping a run during the week is always a self-debate but ultimately an easy decision. My weekend runs mean something different to me and I really look forward to them throughout the week. In the past I've only skipped a weekend run day when resting for a Sunday race. Still, since AG recommended it, I needed to take that seriously. While I read through Runner's World this morning I saw a piece that reinforced the idea of maintaining a consistent running routine with the point that to maintain fitness the workout can still be easy.
The pleasure of a Saturday morning run plus the RW article tipped me toward running and I set off with the intention of going 30-35 minutes without regard to pace or distance. I dressed warmly since the temperature was 30 degrees and I didn't want to be tempted to run fast to warm up quickly. I felt very good and actually worked hard to keep my pace moderate. I covered parts of my neighborhood and parts of neighborhood #2 going 3.9 miles in about 37 minutes. I was surprised that my pace was mid 9:00 because it felt slower but I verified the distance on Gmaps. It was the best run I've had since the relay and although it wasn't taxing it produced the requisite level of endorphins to reinforce the value of the workout. I think I characterized this type of running as "comfort food miles" and that's how they felt today. I'm considering a very brief speed workout tomorrow (4 x 800m) if I feel strong. Otherwise I may just rest. Hopefully AG will approve!
Friday, November 6, 2009
Cold and snag season
Although I should be used to it by now I'm still surprised to see TV commercials promoting Christmas shopping this early in the season. This week I'm starting to see a lot of them and it's only a few days since Halloween. I was still waking up to the expectation of heat and humidity on my run as recently as mid-October. Suddenly it's the holiday season and the morning temperatures are reinforcing that point, certainly with today's run. I've started to add layers to my usual outfit of running shorts and short sleeved jersey and I'm thinking that I still could use a thermal top for when things get really cold in January. The Champion tight running pants that are/were bargain-priced at Target are a good weight for now but I will need to switch to my Nike compression pants when the temperature drops. There are always regular running pants but I don't like using them until the weather gets really cold.
I had a couple of snags this morning, one literal, before and after my run. When I put on my reflective vest I saw that the plastic clip on one side had broken off so I had no easy way to connect the front and back. I ended up wedging an adjacent plastic piece into the receptor but that fix didn't hold for long. I stepped out and realized that the 37 degree temperature was misleading because there were some strong winds kicking up leaves and providing a chill that made it feel much colder than it was. I took off anyway and hoped I'd warm up quickly from running. The wind dislodged the clip on my vest so it became unstable and flew in front of my face each time I got a direct gust of cold air. I said to myself that today was about getting through the workout and I ended up covering 2.4 miles in a little over 22 minutes. Like my two other early morning runs this week I felt sluggish most of the way through. I wonder if I'm not well enough rested to do these runs this week.
When I returned home, I slipped through the garage into the den and one of my new ASICS gloves got snagged in the door of the mud room. I had to struggle to detach my hand from my glove in time to disarm the security alarm before the 120 decibel klaxons went off waking my family and the neighbors. Fortunately the delay provided enough time for me to do that. The last thing I needed was a discussion with the police who'd have been dispatched by our alarm company if the alarm actually did go off. I still need to figure out how to fix my vest for next week and I'll know to be very careful with my glove the next time I come back in from a run.
Thursday, November 5, 2009
New running gear cures all ills
When I got to City Sports I noticed that they had really nice cold gear from ASICS, Brooks, Mizuno, Adidas and others. I'm always tempted by this stuff but I know that my less compelling but functionally competent cold gear would carry me through another season. What I really needed were a mid weight hat that would cover my ears but not affect the position of my glasses when I run. I found a Brooks Vapor 2 racing cap for a very good price and I was pleased to accomplish at least one task. Along the way I found a pair of ASICS Winter Run Hybrid gloves marked down to less than $10 (from $28) so I was happy about that. I spend a little more time looking at running shoes and saw they had some of the new ASICS models. They also had some excellent bargains on shoes in their clearance section. As much as I'd have liked to buy a pair of $140 shoes for 35% off it wasn't the right choice for me. I returned to the office happy with my purchases and felt better overall.
This morning I used the new hat and gloves on my run but they certainly didn't help my performance. It may be that I am fighting a cold or just over tired but through the entire run I felt like I had a tether holding me back. I couldn't generate much speed and I ended up covering 2.4 miles at a mid 9:00 pace. All the same I did get back out today and despite my sluggish run I liked the way the new cold gear performed.
Tuesday, November 3, 2009
Daylight savings time doesn't help at 4:05 AM
At 4:05 this morning it looked the same as it does every day although today I was helped by a full moon. It was 40 degrees and dry when I went out to run and ended up covering only 2.25 miles in 21 minutes. I went out slow and didn't speed up appreciably throughout the run owing to tiredness. All the same it was better than not running and I'll file today's workout under "maintenance run." I'll go out tomorrow and aim for a better pace. I should be running closer to 9 minute miles on a regular basis, especially without the excuses of heat and humidity.
Monday, November 2, 2009
Halloween weekend running - no tricks, just treats
It was a very fun Halloween weekend for the family and I was happy to relax and watch the NY Marathon coverage on DVR between other Sunday activities. At around 4:30 my daughter asked me to go for a run and despite the fact that I was psychologically finished with running until Tuesday I could not say no. We did our usual loop of 1.25 miles at a ten-something pace. Perfect for me because I could run at that speed without breaking a sweat in the 50 degree weather. As usual, we had a ball, the running was fun and the conversation was great. For the rest of the month I'll concentrate on speed instead of extra miles - unless the miles include other opportunities to run with my daughter.
Sunday, November 1, 2009
Marathon day training run
I ended up covering my distance at an 8:45 pace after pushing hard in the last quarter mile. I was actually surprised that my time was as slow as it was because I'd tried hard to move quickly throughout the run. It may be that I've put in a record number of miles since Sunday (28!) and I just didn't have enough left to draw upon today. I watched the marathon after my cool down and shower and was pleased to see that Meb Keflezighi, an American, won the the men's race. For the first time I appreciated watching this race with the perspective of a runner who has experienced competition. I don't mean that my experience is anything like those who covered five boroughs over 26.2 miles today. I hope, with a little rest and a lot more fast training runs, that I can be competitive in my upcoming 5K at the end of this month.
Saturday, October 31, 2009
The toughest seven miles so far
All the same I really do want to break the ten mile barrier so upon AG's suggestion I decided to focus one weekend day on distance and location and the other on either speed or recovery. In terms of location, the idea is to get out of the neighborhood and see more interesting things than houses and cars. I headed over to Bethpage State Park that has long paved bike paths, trails and a cross-country course that overlaps through soccer fields and (possibly) golf courses. When I arrived I saw numerous yellow buses and groups of high school age students running in packs. There was some sort of XC meeting happening so I decided to head to the bike paths because the crowds seemed to be avoiding those. The entrance to bike trails starts with a steep but short hill and I felt fine through the first few miles of rolling hills. I'd decided to run about 30-40 minutes in one direction and head back at that point. The first 3.5 miles were fairly easy despite some frequent hills at the beginning. Most of the rest was either level or downward-sloping. I appreciated that in the moment but dreaded the hills for the return. I passed most runners that I encountered on my southern leg but on the way back I was passed by three very fit (and friendly) runners, one of whom I encountered again upon his out-and-back as I was coming in near the finish.
I averaged 9:20 for the first half and 9:40 for the return, covering 7.1 miles around 9:30/mile. With all those hills I was happy to make the pace that I did and I was exhausted from the workout. As far as being able to cover 10 miles in single run I still have work to do. When the time comes to tackle that distance I hope the route is less challenging than today's tough run.
Friday, October 30, 2009
NY Marathon Expo - so many booths, so little time.
Yesterday was the first day of the NY Marathon Expo at the Jacob Javits Center in NYC. For those unfamiliar with Javits, it's a huge conference center on the west side in the 30's that, for some reason, was built far away from any public transportation. The closest subway will still require a 15 to 20 minute walk. The way the event planners get around this limitation is to run busses all day from local hotels. The buses are free and the system works. The only issue I have with it is that buses + mid day traffic = long wait times to get to the place. I anxiously checked my watch concerned that by the time I arrived I'd need to get back on another bus in order to return for a 2:00 meeting. As it happened I was able to spend about 40 minutes at the Expo. Upon arriving I was puzzled to see that the main event was a technology security conference which would normally be of interest. I couldn't see anything resembling a marathon expo. Finally, another person who was also looking spied the far away entrance and we headed over. The Expo was huge compared with any I'd seen before it. Every shoe, apparal, technology and health/exercise company had booths (although I don't recall seeing Nike which was fine with me). The ASICS booth was so huge it could have been an Expo on its own. I spent time talking with some people promoting their races, chatted with someone representing Newton running shoes and then headed back to the office with lots of pamphlets and a few samples.
I wish I had more time to revisit the Expo today. I encourage anyone to go - it's free!
Thursday, October 29, 2009
Running hot and cold
I shouldn't complain about the weather or my location though. One thing I've discovered is that running is more interesting with variables. Perhaps if I lived at the foot of a redwood forest in the northwest with trails leading out from my backyard I'd wish for more diversity: "Gee, if only there was a place with lots of paved streets where I could run by houses and cars for an hour." Who knows, maybe I'd end up missing that.
After my 9 miles on Sunday and 6.6 more since then I decided to try an elliptical session this morning. 25 minutes at mid level resistance felt very good and I saved time by not needing to take the usual 25+ steps I follow prior to my morning run. It was a good workout but I missed the running experience. Back to the street tomorrow, no matter what the weather.
Wednesday, October 28, 2009
Rainy anniversary day run
At around 7:45 AM the rain had slowed enough for me to venture out. It was only about 50 degrees outside so I wore compression shorts under long basketball shorts, a long sleeve tech shirt and my ASICS light raincoat. Despite all those clothes I was still cold throughout much of my run. The rain picked up after about ten minutes but I was determined to get in at least 30 minutes of running time before starting my day. I ended up covering 3.28 at 9:17 per mile. I ran with my Adidas Response 15 trail shoes that are very comfortable and perform as well on pavement as they do on the trails.
Today is my anniversary so I took a mini vacation this week, starting with our trip to Cape Cod this past weekend. Despite the rain my wife and I got out for a nice lunch along with some other planned activities. I'll be back to the office tomorrow but the weekend is just a couple of days away. I really hope to get some trail time in at least one of those days.
Tuesday, October 27, 2009
Post race recovery run
Before I ran this morning I used the Active Wrap in heat mode on my quads since I was still sore from Sunday despite taking Monday as a rest day. As I made my way around the middle school I was amused to see that orange cones had been set up along the perimeter of one side of the parking lot and along the front driveway. It was like a moment of deja vu as I followed them, just as I had done on Main Street in Falmouth on Sunday morning. It took a few minutes to fall into a comfortable pace and I decided to run whatever distance I could cover within 30 minutes. It turned out to be 3.27 miles that I did at a 9:09 pace. It really does make a difference when you run among others, especially in competition. The first leg of the relay was approximately the same distance as this morning but I ran that segment a half minute faster per mile even with a couple of challenging hills.
After my run I tried a bottle of the EAS Myoplex Vanilla Cream nutrition shake that we got in our goody bags at the race. To be honest I was averse to drinking it because it contained sucralose and I really can't stand sugar substitutes. However, it tasted fine, although there was a slight medicinal quality to it. I found it convenient compared to having to prepare a recovery breakfast and it helped reduce the time between my run and my shower. I'm not sure if I'll make a habit of Myoplex but I do have another bottle that I'll try after my next hard workout. Tomorrow I'm going to try to take advantage of having one more day off this week and do a longer run. After all, my next race is but 31 days away!
Monday, October 26, 2009
Cape Cod Marathon race report
As I mentioned last night, the Cape Cod marathon race weekend was an amazing experience. Heading to Massachusetts always makes me feel like I'm going home and the Cape is a special place for me because our family spent many a summer there as I was growing up. We arrived on Friday night in the dark and cold and barely had time for anything before getting to bed. Saturday morning was overcast, cold and rainy but that didn't matter because we weren't running until Sunday. My wife and kids explored the hotel while I organized my gear. When I opened the shades to our room I was happy to see the ocean view and it reinforced that we were actually here on the Cape for the relay.
We met up with Adventure Girl at the Expo where we got some guidance from the race organizers on where things would be happening and where my family could situate to watch the race. The Expo was fun and I tried on a few pairs of ASICS and Mizuno running shoes that were temptingly priced but I didn't bite. I still have a some miles left in my Brooks. AG went off to drive the course while we went into town and had lunch at Liam Maguires pub. We met up with AG for a little time before we headed back to our hotel. We all met up again later for dinner at the British Beer Company where we had a great meal and AG and I had a pints of stout and porter respectively in the name of pre-race carb loading. Later that evening the kids quizzed AG for one of her mid term exams and during that time we got a call that one of our teammates was diagnosed with Swine Flu and he would not be able to make the race. AG reassigned our routes, swapping my second leg to the 3rd segment instead of the 4th. This way it ensured that AG, me and MM (our third teammate) were all able to run by the ocean at some point. In so doing AG took on legs 4 & 5 so she ended up running close to a half marathon.
We met as a team on Sunday morning at 7:00 AM and tried to stay warm. Despite the 57 degree temps it felt chilly. Soon AG and MM went off to locate exchange #1 where I would hand off to MM. My wife and kids stayed with me and situated themselves in front of the Black Dog on Main Street. I got into position on the starting line and at 8:30 they fired the cannon to start the race and I was happy to high-five my family on our way up Main Street as I headed through my first leg. I came into exchange #1 after running about an 8:30 pace. The end of the leg has a big hill but that effort was mitigated by the most beautiful view of the ocean. The road split to allow relay-ers to do their hand-offs without interfering with the full marathon runners. I handed off to MM and AG then drove us over to exchange #3 where I picked up the baton for my second leg of 5.7 miles. That route was very rolling with a number of hills but I felt great and after passing under Route 28 I knew most of the big hills were over. Around that time I started talking to another runner, MG, who was not registered for the race but was running it as a practice for a marathon she's running in a couple of weeks. She was a strong runner and she helped me keep a good pace through the end of the leg. MG continued to run after I handed off to Adventure Girl and the two even ran together for a bit. MM and I made our way back to the start/finish area and waited for AG to come in and finish. My wife and kids joined us just in time to see AG coming through mile 26 and my kids took off with AG all the way to the finish while MM and I followed behind.
Sunday, October 25, 2009
26.2 miles, three runners, a fantastic weekend
Wow. That's the best word I can think of to describe this weekend. We had a fantastic time in Falmouth, MA, at the Cape Cod marathon both on and off the race course. I've been so busy the last two days I haven't been able to post since Thursday. I'm planning to share details tomorrow but until then I'll just share some headlines:
- We found out late Saturday that our 4th team member was diagnosed with H1N1 virus (Swine Flu) which forced us to split the five legs among three people.
- The weather was perfect - 57 degrees and sunny at 8:30 AM
- I did the first and third legs (8.75 miles) and AG did the last two (11.3 miles). Our third teammate did 6.15 miles.
- The course was challenging, lots of rolling hills, some memorable. The scenery was beautiful, fully memorable.
- We finished in just about 4:00 hours.
- We celebrated with a great lunch that was put on by the race organizers.
- It was a great weekend of food, friends and family!
Thursday, October 22, 2009
Decisions and anxieties
- What clothes should I run in?
- Should I change between my first and second leg (legs 1 & 4)?
- What gear should I bring along (HRM, Garmin, iPhone, gloves)?
- Which running shoes should I wear?
- What pace should I target for each leg?
- How will I handle hydration?
- How can I keep my legs flexible between my runs?
- Should I do a practice run on Saturday or take advantage of rest?
Wednesday, October 21, 2009
Energy low, three days to go
Tuesday, October 20, 2009
Why I used to hate running
Looking back, the other reason I think I disliked running is that I never mastered the use of aerobic energy. Most of my runs were collections of sprints punctuated by stoplights where I'd run in place waiting for the cross signal. In between the experience was somewhat like trail running except instead of dodging branches I'd be dodging foot traffic, strollers, dogs on leashes and cars doing illegal lefts on red. I'd return to my apartment each time asking myself what it was that I enjoyed about this routine. Eventually I stopped altogether and now when I think about it, for good reason.
I finished my 2.55 mile run this morning in a little over 22 minutes. I realized during this run that my ability to balance aerobic and anaerobic energy has made a big difference in my enjoyment of running. It's not always easy and sometimes it's quite hard but I never return home questioning why I run.
Monday, October 19, 2009
Relay race ruminating
I'm thinking about next year's running goals and a half marathon is definitely under consideration. I will need to expand upon my personal distance record of 7.6 continuous miles and that, perhaps, is another goal for 2010. I'm planning to run about 8 more miles before Sunday and give myself one rest day before the race. I've learned a lot in the four races I've run this year and I hope to apply this experience and knowledge on Sunday. I'm excited for a lot of reasons including the fact that I'll be competing, for the first time, in my home state.
Sunday, October 18, 2009
Over the Moon(s)
I had planned on doing a couple of circuits and heading back since the weather was getting worse every minute. I had brought along a package of Luna Moon Energy Chews, described by the manufacturer as "provid[ing] women athletes with essential carbohydrates, electrolytes and vitamins for increased energy while exercising." I bought them at Target despite the gender bias of the packaging since the only gender-neutral choice was Sharkies. In comparison, Sharkies Organic Energy Chews contained much more sugar per serving.
I had been thinking about how I typically feel tired and depleted after 30 minutes but usually rebound after five minutes or so. I experimented with the energy chews, trying 3 about midway through my run. I can't say how much they helped as I felt no energy surge after eating them but I did a third circuit up the hill and I don't know if I would have been able to do that unaided. I was feeling tired and soggy by the time I finished the third loop but happy the hills were behind me for the day. I headed back home and saw that I'd completed 4.75 miles at 9:09, a good part of that uphill. I used the Active Wrap on my quads this morning (heat) and I'm thinking that helped loosen up my muscles that were still recovering from yesterday's 6.5 miler. Today was probably the last run I'll do over 4 miles until Sunday's race and I feel good about my conditioning going into my final week's taper. I'm curious to know what weather conditions we'll face on the 25th. If it's cold and wet I know I can handle it. Hot and humid, that's another story.
Saturday, October 17, 2009
The short and the long of it
This morning I got out by 7:00 AM and the weather was mild compared with yesterday but it was still pretty cool. I bought some tight running sweats at Target last weekend and I wore them with a double layer of tech jerseys. I also wore gloves and it was a perfect set of gear for my run. I wanted to cover more than five miles to reinforce distance as I move closer to the race on the 25th but I had no specific plan. After running north to Jericho Turnpike I headed west and ran about a mile in that direction before ducking into the western edge of neighborhood #3. This is a big neighborhood and I have no familiarity with the layout of the roads so I headed south and guessed where I was in relation to my own neighborhood that's separated by a busy road. I ended up guessing well and crossed the road, heading south along the main road to the highway service road. I was little past the three mile mark and I felt some fatigue along with some pain in my right quadricep. After some time I cut over to neighborhood #2 and I realized that I often hit a wall at that point and today I decided to ignore it and wait for a second wind. I did a loop through neighborhood #2, passing a number of people who were out walking their dogs. I headed back to my neighborhood and reached home feeling strong after covering 6.53 miles at 9:11 per mile.
After my post-run shower I iced my right leg quad and calf with the Active Wraps. The unit fit well and my leg felt pretty good. I'm planning to try it with heat later today. Tomorrow I may head to Stillwell for some trail time although I'm wondering it it would be better to practice for memorable hills in the industrial park. I'll decide tomorrow. Tonight I'll just enjoy the fact that I had a very good run.
Thursday, October 15, 2009
That's a wrap!
The folks at Active Wrap sent me samples of their award-winning heat/cold wraps for knee and leg and for foot and ankle. They are constructed from quality materials and use Active Wraps non-migrating heat/cold packs that distribute their material evenly compared to a typical economy gel pack that pools away from the point of compression. I'm thinking that the heat and compression will be ideal for my layover between legs of my race where I'll need to stay limber for about 2 hours between my first and second run. Perfect timing to receive these wraps, I'll experiment with them this weekend before and after my long runs.
I have completed much of the work that's been taking me away from running this week and I can't wait to hit the street tomorrow. Despite my toe problem I will run because it isn't debilitating and I don't think running hurts it further. My goal for this weekend is two long runs, each over five miles. If I can, I will try another two-fer, with a three mile run, 2 hour rest and second run of five or six miles. I'm hearing that we may get a nor'easter by Saturday so I may have to go back to the dreaded treadmill after literally months away. It will have to be pretty darn wet and cold to get me back running indoors. I'm hoping the weather reports are wrong because I really want to hit the trails at least one of the two weekend days but not if they're full of mud.
Wednesday, October 14, 2009
Toe Woe
The issue with my big toe continues and after a night of pain that had me up at midnight searching for ibuprophen I decided to skip my morning run. I briefly considered alternatives such as an upper body workout or even the elliptical but I chose to rest until 5:00 instead. It's the season to be busy in the office and that takes its toll mentally and physically. I'll admit to feeling a little guilty about doing nothing today knowing that tomorrow, with an even earlier workday start, will not allow enough time to run. On the other hand, with 11 days left before the marathon relay, these rest days can be considered part of my taper.
The materials with instructions for the relay indicate some complex logistical challenges. The race circles the town of Falmouth and with a couple of thousand runners there is much to coordinate to ensure that the streets are clear of cars at certain points and times. The exchange points need to be reached a certain way and there are restrictions where the team car can be parked. The Woods Hole exchange, which is where the last leg begins, has no parking so the 5th leg runner will need to get there before 9:00 AM and keep himself occupied for about 2.5 hours before the 4th leg runner (in this case me) comes by for the handoff. AG, our captain, is less concerned about it than me and I'm taking that as a good sign. She captained a 182 mile, 36 leg, 12 member relay team earlier this year so this probably seems fairly simple to her.
I'm hoping that by Friday morning my toe affliction will have improved enough for me to go out for another fast early morning run, followed by some hard training on Saturday and Sunday. With only one weekend standing between now and the race I really need to make every workout count.
Tuesday, October 13, 2009
Energetic morning run
As I said above, my energy level was good as I started my run and I tried to keep a decent pace as I varied between normal and fast segments. I tend to run slower at 4:00 AM than I do at 7:00 AM so when I finished 2.5 miles at 8:48 per mile I was pleased with the outcome. My toe problem was not a factor and now feels close to normal. The cold air continues to support my energy level on these morning runs. I'll continue to experiment with the nose strips and gauge the effectiveness of the energy chews during this weekend's runs. Anything that provides a competitive edge is worth considering. 12 days and counting, I almost wish the race was this Sunday.
Monday, October 12, 2009
I relay want to go fast
AG gave me race info today (she's the team captain). We got our race number and lots of other info about race day. I'm thinking about going out fast (for me) for my first leg since it's only three miles. I'll have 90+ minutes to recover before my second leg. AG is planning to pace me on the six miler and that will help because at that point I may have trouble motivating myself. She will be running about 11.5 miles in total. Almost half a marathon and I'm worried about doing nine! Of course AG has previously completed three half's and is a far more experienced runner than her teammates. That's why she's the captain!
Sunday, October 11, 2009
6 miles run around a lake - what could be better?
The trails at BLSP are straight and the elevations are modest and few. Most importantly, the course is much more measurable and measuring distance against my readiness was my goal. We both appreciated the cool air and the absence of humidity when we arrived. As an experiment we ate a couple of Luna Sport Moons to get some start up energy. The pomegranate flavor was good and between that and the beautiful day I was really ready to get going. I was concerned that a strong start would lead to a weak finish but that was not the case. We headed north along the main trail and it was nice to experience the course again without the competitive edge of a race. DaveADK and I ran this route a couple of weeks before the 10K and it was a similar feeling. Knowing the route somewhat I expected it to seem longer but it was very much the opposite. My nephew maintained a strong pace alongside me and when we got to the north lake I told him about some of the experiences I'd had at that point of the race. I remembered thinking that getting around the lake was going to be tough but today it was fairly easy. In fact today's run was remarkably smooth. At the 4 mile mark I had another Luna Moon to see if it would give me a boost. It's hard to say if it did but my lack of difficulty throughout the latter part of the run indicates it may have helped. I'll be bringing some along during the marathon runs.
We ended up covering 6.13 miles at 9:22 but our pace felt faster than that. Although the course is flat for a wooded trail it does have surfaces that inhibit performance so I'm equating 9:22 to about 9:07 on the street. I really think we could have pushed it harder, especially near the end, but we elected to just enjoy the experience at a pace that felt good. I'm pleased with my progress as I move closer to October 25th. Today reinforced that I can cover 6 miles at a credible pace without pushing close to my limits. I have a feeling that facing 9 miles on the marathon course will test those limits.
Saturday, October 10, 2009
Marathon relay training with 14 days to go
I'm less than 15 days from my marathon experience in Cape Cod. Not quite a half but longer than I've ever run in a single day. I keep thinking about the pluses and minuses of running two legs totalling 9 miles versus running that distance at a single time. I'm starting the race with a three mile leg and then running the fourth leg (six miles) after my teammates complete about 12 miles in between. Depending on how quickly they cover their distance I'm guessing I'll have 1:30 to 2:00 hours in between my runs. While I'm happy to have a rest in between I'm worried that my endurance will be affected by the lapse. The concern is that I will build up so much lactic acid after the first leg that my legs will be dragging halfway through the second. I suppose there is a strategy to help lactic acid dissipate sooner, probably through stretching or massage. I'll happily take guidance and suggestions.
I was feeling a little weak yesterday after my run and throughout most of the day. I had hoped to run five+ miles today on the street to ratchet up my conditioning as I move closer to race day. I've averaged 20 miles a week over the past couple of months but I've stepped it up to 23 miles the last couple of weeks. I felt okay when I went out this morning and headed straight for the industrial park because I need to train for "memorable hills" and there are some long steep ones there. I split off into neighborhood #4 and then tracked further east into the next town. I felt good although I did hit the wall somewhat at 33 minutes but I knew that I could endure it. Since I'm going to be on the trails at Stillwell Woods tomorrow I didn't want to burn out today so I redirected home and finished with 4.75 miles at a Gmap verified 9:09. I felt good about today's effort because my level of conditioning transcended the weakness and fatigue that I'm experiencing today. I hope this continues tomorrow, it's been weeks since I've been on the trails and Stillwell is no place for weakness.
Friday, October 9, 2009
Re-committing to my GTS-9's
I chose the Brooks because, in the store, they felt better than the Saucony and New Balance models that I'd tried on that day. It was a tie between the ASICS and the Brooks and I chose the Brooks because they felt infinitesimally better. When I got home I tried them on again and noticed the tongue position caused discomfort at the top of my feet when the shoes were tightened. I also felt that the shoes lacked the bounce ands spring that defined my Nike Turbulence 13's. After boxing them up, taking them out and trying them on again and repeating that over the next couple of days, I finally decided to keep them and in the long run that was a good decision. Yes, they still dig into the top of my feet when tightened too hard and they don't feel as energetic as some of my other shoes but they very quickly undid the damage that my Nike's were causing me before replacement. The cushioning of the Brooks is appreciated on longer runs and this morning I tightened only to the point of stability. No pain and a very good ride.
The cushioning properties of these shoes have made me think a bit more about moving to a lighter, less protecting pair. I'm a lot lighter myself since I started running last October and I'm intrigued by the minimal style shoes that take mass out of the mid-soles for weights in the 9-10 oz. range as opposed to the 12+ oz. weight of stability shoes like the GTS-9's. I read a shoe review in this month's Men's Journal that covered minimalist running shoes. The top rated shoe was the NB 1225 that happens to be the model my friend CK just bought. He's had some serious foot problems so I'm surprised that he'd want something so austere but he loves them. Apparently they are the best of breed for light (12 oz.) motion control shoes. Another highlighted pair were the Brooks Ghost 2 that weigh in at 10.8 ounces. I picked one up in a running store once and it felt weightless. I'd like to try that shoe since I am firmly back in the "I like Brooks" camp now.
I covered 2.5 miles at 9:03 this morning. The time flew by and I found myself a bit farther away from the house than I'd planned so I needed to put some effort into the last half mile to meet my schedule. It all worked out fine. Tomorrow I'll try for 5-6 miles on the street and Sunday I'm running Stillwell Woods with my nephew. It's been a while since I've hit the trails so I'm looking forward to the experience and hoping for cool weather.
Thursday, October 8, 2009
Strategic rest
I'm glad I listened to my body rather than following my routine out of habit and guilt. I plan to be back on the street tomorrow at 4:00, hopefully more rested and ready than today. From the business perspective it's a stressful time. Sometimes it's hard to know whether running or resting is the best response to these situations.
Wednesday, October 7, 2009
Dark windy rainy running
My first thought before I changed into my running gear this morning was how easy it would be to skip my outside run and spend 30 minutes on the elliptical machine instead. Not that I'm so much a creature of habit that I can't occasionally deviate a little from my routine (Thursdays are normally my elliptical days) but a decision to not run would indicate a lack of discipline. While I proceeded to change I noticed some sounds outside that made me wonder about the weather. At 4:00 AM it's very dark and difficult to see much out the window. It sounded like wind so I chose a long sleeve tech jersey for its more thermal properties.
As I watched the garage door rise to reveal the conditions of the day I saw that the driveway was black with rain coming from a moderate downpour illuminated by the street lights. I rethought my plan to run and reconsidered the elliptical but decided to go for it despite the rain. I have been fortunate to avoid rain for months on these morning runs but I knew that some day that streak would end. I started the Garmin and headed out thinking I could always head back home if it became too unpleasant. As it turned out my experience was great. The air had a strong ocean smell, the temperature, while cool, was still comfortable. The rain helped maintain the coolness and I was pacing briskly.
During the run the rain started falling harder but let up soon after. Between the wind and the trees I got plenty wet but it wasn't unpleasant although the wicking properties of my running clothes were quickly overwhelmed. My jersey probably accumulated 8 ounces of rainwater during the 20+ minutes I was out running. I came home after covering 2.3 miles at 8:48. I thought I was running better than normal for that time of day and the numbers showed that to be true. I'm not hoping for rain tomorrow but if it comes I'll know how to make the best of it.
Tuesday, October 6, 2009
Moonlight Paranoia
I awoke seconds before my alarm went off and stared in disbelief at the clock that flashed 3:50 AM. I went to bed last night exhausted and as I headed to the guest room to change into running gear I had to remind myself that running is something that I choose to do. By the time I finished preparing for the run I had transitioned from sleepy to semi-awake. I retied my right shoe and soon regretted that action when I took my first steps into the street and felt a sharp pinching at the top of my foot. Since I'm on a tight schedule in the morning I chose to run with the pain rather than stop and restart. I figured the shoe would eventually loosen up enough to displace the pressure.
That worked out okay and while I dealt with the pain I was distracted by the shadows cast by house floodlights, street lights and secondary shadows that came from the almost full moon. I'm already a little paranoid running around the neighborhood in the dark at 4 AM. The effect of two asymmetrically placed shadows, one ahead to my right and the other just in sight slightly behind me, created a sense that I was being closely followed. The quiet of the night punctuated only by the spitting sound of sprinkler systems and the thwacking sound of my own running shoes is both creepy and serene. With the addition of these shadows it was even creepier and much less serene. All the same I didn't worry much about it once I figured out the source of my paranoia. It helped that my shoe loosened up enough to make the majority of my run pain free.
I ended up covering 2.5 miles at 9:07 and I felt very good during the run. I'm discovering that hills and long elevated stretches are easier to take when it's 50 degrees outside. I'm really hoping for cool weather on October 25th. I have a feeling my experience at the marathon will be shaped as much by the conditions of the day as by my own readiness.