A gloomy day makes for great running

On March 14, 2010 By Emerging RunnerLeave a comment

Gloomy but rain-free morning

Despite losing an hour due to daylight savings time this morning I was happy to wake up to an overcast but rain-free sky. Even though I maintained a better than average pace during yesterday’s run on the treadmill I was largely unsatisfied with the distance. I felt like I’d worked too hard to cover 2.8 miles even considering that I’d done another 1.2 miles on the elliptical prior to my run. As I ran yesterday I thought about Dean Karnazes who supposedly ran 211 miles on a treadmill within 48 hours. Acknowledging that Karnazes’ fitness is at a level that allows this, I still cannot imagine how he handled the tedium of running for two full days without going anywhere. Karnazes claims that he sleeps while he runs during ultramarathons but running on a trail or on straight empty roads is different than running on a treadmill where any stumble can result in hitting the ground (or the tread belt) at speeds of over 6 MPH. I’ve said it before, treadmills scare me.

The conditions at 7:30 AM this morning were near perfect for a run. The temperature was just shy of 40 degrees and the strong winds from last night had calmed to a steady breeze. The air was humid which caused an odd combination of chill and warmth when I ran directly into the wind. Many times during my run my glasses fogged but it was never so bad that I needed to clean them off to see. I did not give a thought to my pace though I knew I was running slow. When I reached the 34 minute mark I thought about the way I felt on Sunday when I reached the same point during the race. It was a very different feeling running on level and stable ground with no pressure to reach the finish line. By then I knew I could maintain my easy pace for a long time so I decided go for 50 minutes and ended up covering 5.3 miles at around 9:35 per mile. At that pace I felt I could have run another five miles without a problem but I had told my wife I was going out for 45-50 minutes and I didn’t want her to worry.

On days like this I sometimes think about my readiness to run a half marathon and I’m sure I could complete one with some more focused training. In the meantime I’m considering running the 10K in this year’s Long Island Festival of Races and doing the full 5 mile Stillwell XTERRA in June. All in good time, today I was happy the rain held off long enough for me to finish five+ miles feeling strong and fit.

Orange you glad these shirts are so cheap?

On February 28, 2010 By Emerging Runner1 Comment

As often happens on Saturdays, the Emerging Runner family found themselves at the mall. It’s always a tactical effort – go to a few targeted stores, locate what’s needed and get out as soon as possible. Often my wife will head to the children’s section to find items for the kids so I wander over to the men’s area to see what they carry in terms of athletic wear. We were at Target and I was looking for pool shirts made with the type of fabric that doesn’t disintegrate and bleach out from chlorine after three or so wearings. They didn’t have those, only shorts, but they did have some nice shirts from their Champion G9 line. This stuff is very well priced and nicely designed. While the quality doesn’t match the higher end stuff from companies like Brooks and Sugoui it’s an excellent choice for daily training. I prefer to do my daily runs with lower end gear because it’s cheap to replace when it gets worn out with multiple washings. I try not to wear my “premium”shirts (Zoot, Nike Sphere, Adidas adiSTAR) except to race or when heat conditions require a superior wicking shirt.

I didn’t buy any of the Champion G9 shirts but on a whim I checked out Old Navy’s RECTECH performance shirts that were currently on sale. I often worry that when I run in the neighborhood or on the trails that I could get mowed down by an inattentive driver or mountain biker. Most of my day to day running clothes are either black or white so when I saw short sleeved RECTECH shirts for $5 apiece I bought two, one pumpkin orange and the other mustard yellow. These wicking shirts seem nicely made and contain some stretchable material. Not bad for $5! I wore my orange shirt today over my other two layers (33 degrees at 8:30 AM) as I headed out for my morning run. The route I chose took me to neighborhood #2 which required a short segment running along a one way service road where people often speed. I was happy to have my orange shirt serving as a beacon to drivers. All the same I ran as close to the snow line as possible for the minute I was on that connecting road.

I had a decent run overall, half in neighborhood #2 and the other half in my main neighborhood, totaling 4.7 miles. I’m still feeling some of the effects from my Thursday core exercises which means I need to do them more often. Although Monday is usually a rest day I plan to do the Lolo core routine to help strengthen some key muscles. I’m going to need all the help I can get if Sunday’s race turns about to be a hilly run in the snow.

The JS Bach running method

On February 21, 2010 By Emerging Runner2 Comments

Last night, just for fun, we hosted a Chinese New Year themed dinner party for some friends. We had a great time, the decorations were festive and (of course) we served Chinese food supplied by a local restaurant. The meal was a hit and it was easy to over indulge. Adding the desserts that my wife and daughter had baked, along with those brought by our guests, it made for a high calorie evening. One friend, also a runner, said that we’ll have our work cut out for us on our Sunday runs.

I couldn’t sleep past 4:30 this morning so I caught the replay of last night’s Olympic events and went out early after pre-hydrating with a mixture of Zico coconut water and ground Chia seeds. I’ve incorporated Chia into my diet at least once a day since I bought my supply. It’s hard to know if it’s been beneficial but I’ve felt great since I’ve started using it and I haven’t had a bad run all week. I set out with the intention of running a similar distance as yesterday’s and, again, the experience of running felt great in the new Brooks. I smartened up and wore one less layer and wool socks and that worked out well. After a loop around the roads that connect to my street I went south and crossed over to neighborhood #2. I had not run there since December and it was a nice change of scenery. At about 1.5 miles I noticed that I was playing Bach’s Cantata 147 in my head as I ran and the 3/4 time matched my cadence very well. I’ve been playing my classical guitar again, after some time away from it and this is a piece that I’ve been practicing. When I was concentrating on front foot running and increased steps/minute in December I was mentally following 4/4 timing. Today I realized that 3/4 is a more natural tempo for me (for non-musicians, 3/4 is like the beat to a waltz).

I exited back into my neighborhood and took a long loop around as I made my way home. Along the way I passed a few other runners, one of whom I knew. He was running with a friend who was driving a car alongside him, presumably to keep him company. Not exactly the way I’d do it. I felt so good as I ran that I extended my run another .75 mile and finished with a full five miles, another post-pneumonia distance milestone. My pace was unremarkable (mid-9:00’s) but I’m more focused on endurance than speed right now as I prepare for the Stillwell XTERRA race in March. Once I’m past that I’ll prioritize speed so to prepare for the Marcie Mazzola 5K in April.

Running with traction devices is not snow good

On February 10, 2010 By Emerging RunnerLeave a comment

Snow has been the story of the day. Predictions that 12-16 inches of snow would hit Long Island made me decide to work from home today. With Skype, high speed networks, VPN and cellphones I can do anything at home that I can do at the office except get coffee from the Keurig machine in the pantry. Before I started my run I decided to try the traction slip-ons that I recently bought at TJ Max. They are made of rubber and after slipping them over the front of the shoe they can be stretched tightly over the rear for a secure fit. On the bottom are steel studs across the front foot and heel that supposedly provide traction on snow and ice.

I set out for my run and quickly noticed that amount of snow was too high to let the snow treads make much of a difference. Further, while the treads were stable front to back they were very unstable from side to side. It was a lot like running on sand and after 1.3 miles of discomfort, I became concerned that I was putting too much strain on my ankles and knees. I decided to head home thinking I would have been far better off just running with trail shoes.

I wasn’t ready to give up before completing my workout so I headed upstairs and fired up the treadmill. I ran about 2.4 more miles at 9:14 per mile, the fastest pace I’ve maintained since my recent bout with pneumonia. Although it was a busy day with conference calls and other business related matters I managed to get out and shovel the driveway a couple of times. My wife set the pace and we got through a good amount of snow fairly quickly with my daughter helping as well. I’ll admit that I actually enjoy shoveling snow. That said, I am hoping that we’re seeing the tail end of the storm so that tomorrow’s commute will go smoothly. In terms of activity, I’m not quite done for the day. We’ll be heading out around 9:00 tonight for one more round of shoveling. No complaints here.

Good progress, surprising distance

On January 24, 2010 By Emerging Runner2 Comments

After yesterday’s invigorating run I was anxious to get out this morning and duplicate my good experience. It’s due to rain fairly hard today but it was dry at 8:20 AM when I began my run. It may have been a little warmer than yesterday at that time, closer to 30 degrees than 25, and there was some moisture in the air that made it feel even warmer. Like yesterday I wore three top layers but I traded the running tights for lined running pants. That was a good choice and I remained comfortable throughout my entire run.

I’d covered 2.15 miles on Saturday which was a good distance in terms of progress and my current readiness. I mapped out a route this morning that would add about 10% more length fthan yesterday’s run. Somehow during today’s run I forgot some details of the route and I ended up covering 22% more distance – 2.75 miles in 28:15. My pace was slightly faster than yesterday’s: 10:16 per mile although I didn’t think at all about speed. Instead I tried to focus on my forward lean and front and mid-foot landing. I only monitored the time on my Garmin as I ran and ignored the other metrics. When I passed 25:50 I thought wistfully of recent past glories – back in November I PR’d in a 5K race at that time. Today I ran 2:25 minutes longer than that but covered 11% less distance. My reaction to running 2.75 miles at 10:16 was great happiness. I didn’t want to go as far as I did but I recovered well, re-hydrating with a can of coconut water. As of now, I feel no inclination to rest or nap.

Next week will be a test in terms of my returning to my usual 4:00 AM running schedule. I’m thinking that I’ll rest on Monday, treadmill run on Tues and Wed and rest or elliptical on Friday. That’s the plan for now. If I’m dragging during the second half of the work day I may need to cut back a little on that program.

Racing the snow

On December 19, 2009 By Emerging Runner2 Comments

My day started a little later than I’d planned when I woke up and realized that it was close to 7:00 AM. I can’t recall the last time I slept later than 6:30 AM on a weekend day so that was very unusual. I was fairly exhausted this week and I obviously needed the rest. I had an early appointment so I missed my opportunity to get a run in before I left. I wouldn’t have cared that much about missing the chance to run early but the weather report is calling for a blizzard and I really wanted to get out before that hit. Actually a run in a blizzard would probably be fun but I didn’t want to invite injury from slipping.

I went out around 10:00 AM with a plan to cover 4 or 5 miles. I had hoped that my eight hours of sleep (I average six) would provide an enhanced level of energy. That was not the case. It was cold when I stepped out and the wind made it feel like a chilly 15 degrees. Soon after I took off I noticed that my HRM strap was working its way down from my chest. That has happened before for reasons I can’t really understand. Perhaps it’s due to a lack of humidity and no bottom compression layer. After removing the strap on the fly I headed back to my house and threw it on my lawn so it wouldn’t distract me any further. Despite the dry cold air, and wind that was sapping my energy, I was determined to cover my distance. The effort on the hills seemed to be amplified from the cold air and this caused my breathing to become labored. The first two miles were a struggle but after that I adjusted to the elements and maintained a moderate pace. When I finally arrived on the road that connects to my street I felt like I’d accomplished far more than a recreational run.

I ended up covering 5 miles with a mid-9 minute pace. Not as fast as I wish I’d run but under the circumstances it met my needs. The snow is beginning to come down and in two hours the volume will be “severe.” I love the snow but not the shoveling. I hope I saved enough energy for that fun activity later in the day.

Give us this day her daily tread

On December 8, 2009 By Emerging Runner3 Comments

Every weekday morning, as I step out of the shower, I hear the modulated whine of the treadmill from the guest room. As long as we’ve had our treadmill my wife has used it daily for her workouts. While I dutifully cover my miles each morning, my time-span pales in comparison to hers. She typically endures 45 minutes daily, walking at a rapid pace about half the time and running the balance. My wife isn’t planning to switch to road running but I’ll bet, with her excellent form, that she’d do very well as a runner. Her approach to fitness is simple and practical: get up and get it done before the kids wake up and start their day.

My day starts earlier than my wife’s but not by much. I got out this morning at around 4:10 AM which is a few minutes later than I usually start. Putting on all those layers in defense of the 34 degree temperatures (plus wind) adds to my prep time. I ended up covering 2.3 miles in around 21 minutes. I had no problem with fatigue since I rested yesterday but I did not feel as though I was running efficiently. No matter though, I managed to warm up and was fairly comfortable by the second half of the run. While it was cold (the head on-wind caused my eyes to tear) we still haven’t reached those days that require full face coverage. When the temperatures hit the teens I’ll need to decide how much I really dislike the treadmill.

A shoe-in for holiday shopping

On December 7, 2009 By Emerging Runner8 Comments

Sunday’s weather was much better than Saturday’s and I headed out around 7 AM with the intention of covering more distance than I’d done in any other run over the last week. It was colder than I expected and I regretted not bringing a hat that covered my ears. I knew that the heat I’d generate from running would eventually resolve that and it did after about ten minutes. I headed over to neighborhood #2 for a change of pace and did the widest loop I could navigate and ended up covering about 4.75 miles at 9:08. I then returned to my nice warm house where everyone was up and ready for breakfast. Before long my brother and his family headed into the city to see my dad and to take in the sites at Rockefeller Center and Central Park. We had a fun visit and it was great seeing them again after visiting them in Boston just a few weeks ago.

I heard from my friend at work who recently ran the Baltimore Half Marathon with an impressive time. She suffered some injuries post-race and was advised by her doctor not to run for some weeks. I was happy to hear she was back on the road and running pain-free. She recently bought Brooks Adrenalins after analysis at Jack Rabbits in Union Square. I’m very curious to hear her impression of the 10’s since they are on my short list for when I replace my 9’s that have about 400 miles on them at this point. I’m also interested in the new ASICS GEL-2150’s and the Mizuno Wave Inspire 6’s. It’s great when you have to buy new running shoes. Happy Holidays!

Taking path B (make that tread B)

On December 3, 2009 By Emerging RunnerLeave a comment

I awoke from a pleasant night’s sleep to the percussive sound of rain on the bathroom skylight. I needed to make a decision whether to brave the rain or to stay indoors and use the elliptical or (shudder) the treadmill. I didn’t run yesterday and I skipped Monday because it’s my rest day. Sunday’s run was a slow, short run with my daughter so I’d really only had two cardio workouts since Saturday. I knew I needed a workout and I surprised myself by choosing the treadmill. My decision to run on the treadmill was related to a logic process that I use often during my weekend runs: if path A is similar but easier than path B, take path B. For example, If one road leading home extends the run an extra half mile or has a challenging hill while the other is shorter, flatter, etc., why not accept the tougher option? That’s why I chose the treadmill.
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It was the first time that I stepped on our treadmill since June. I’ve been running outdoors at 4:00 AM since then and using the elliptical when conditions forced me to stay inside. I ran on a treadmill while up in Boston a few weeks ago which helped prepare me psychologically for today’s experience. The display on our decade-old treadmill is flaky so I set the pace according to my readiness to run. I wore my Garmin 50 to track my distance and pace but I didn’t refer to it during my run except to check on time elapsed. Treadmill time is brutally slow. With no distractions the minutes can pass like hours. It really wasn’t as bad as I’d remembered it but I missed the experience of changing scenery.

With no information about my pace I moved along fairly well. I ended up covering 2.5 miles at an 8:34 pace – much better than I usually do on the streets at that time. I have every hope that tomorrow morning’s weather will be more hospitable. While the treadmill may be a tougher path than the outdoor option that is one case where I’ll always choose path A.

A recovery run turns speedy

On November 21, 2009 By Emerging RunnerLeave a comment

I had a tough day on Friday that included lab tests from my annual checkup. As the day went on I realized that I was too worn out to do my daily run. After getting a decent night’s sleep I woke up early and considered my running options: long or short, street or trail, near or far. I’ve wanted to run at Caumsett State Park in Lloyd Neck which is drivable in less than 15 minutes (and probably much less at 6:00 AM on a Saturday) and thought today might be the day. On further thought, with yesterday’s blood tests, I was concerned about pushing too hard while running alone so I decided to stay local and just run in the neighborhood.

My thought was to run at whatever pace felt okay because I wanted to cover at least four miles. I wasn’t interested in any hill training this morning so I set a course through my main neighborhood with the thought that I’d do some loops close to home and expand my distance based upon how I felt. I did a five minute elliptical session prior to the run to gauge my energy level and I think that served as a nice warm-up to my workout. For a change of pace I took along my iPhone and ran MotionX to capture the route via GPS. I started by trying AllSport GPS but I couldn’t acquire a signal so I switched apps. The MotionX did an okay job but, as usual, it was off because it cut corners. My Garmin said I covered 4.4 miles at 9:00/mile and I Gmapped the run and that said the route was actually 4.53 miles for a pace of 8:46. That’s more like it. I liked the feel of the run and I felt that I could have gone a bit harder if I needed to. Perhaps the energy of the race will allow me to pick up 15 seconds per mile next Saturday for a new PR.