Ultimate booster may solve my gel problem

On April 29, 2012 By Emerging Runner2 Comments

Today’s run (street): 3.9 miles

4 ounces of energy

My new Ultimate Direction water bottle has arrived, and it came with a small gel flask (with a bite valve) that might fit into the pocket of the carrier. If it does, I may fill this bottle with G2 01 Prime, which would be easier to manage than a gel during the half marathon. Both bottles are in the dishwasher right now. I’ll take the Fast Draw out on my next run to see how it feels in my hand.

I followed yesterday’s long run with an almost-four miler this morning. I tried to keep my pace easy because I was out there for recovery, but my natural competitiveness prompted me to push a little harder over the first two miles. I finally settled down and ran slower, but I’ll admit that it was more due to fatigue than anything else. I was definitely wiped out by the end.

Whenever I struggle on a run as short as this, I begin to question my stamina. Along the way, I realized that I was following a 12 mile workout with very little rest. It made perfect sense to feel tired. I’m officially on my taper and I hope to restore my energy level throughout the week. I’ll rest on Monday, run on Tuesday, and refrain from running again until Sunday’s race. I plan to do some strength training and core work between Wednesday and Saturday. One week to go. I hope I’m ready.

Did I really experience fat-to-energy alchemy?

On March 11, 2012 By Emerging RunnerLeave a comment

Botero’s Man on Horseback

WCB Preserve’s Trails

Today’s run (treadmill): 6.1 miles

Daylight savings time took away an hour of our morning, so I decided to save a little time and run indoors. My wife was doing her workout on the elliptical machine, so I accompanied her on the treadmill for the last 35 minutes of her session. My plan was to run for an hour or for 5.7 miles, whichever came first.

I started off at a very easy pace, because I’d run long on Saturday and didn’t want to push my already tired legs. I moved along feeling great, but after 25 minutes I began to noticeably weaken. I realized that it would be a struggle to complete my full hour and I started to reevaluate when I would stop. After my wife finished her workout, I thought I would continue, but only for another ten minutes.

I’d wished that I’d had a gel to give me a boost at that point, but as it happened, I didn’t need it. When I reached 43 minutes, I started feeling stronger. My urgency to stop had completely gone away. It suddenly felt easy, for no reason that I could explain. The only thing I could think of was that my body had depleted my glycogen stores and had started using stored fat as an energy source.

Everything I’ve read tells me that this transition doesn’t happen until you have run for an hour or more. Before you feel good, you’re supposed to feel very bad. I hadn’t been comfortable for a good amount of time, so perhaps that explanation is plausible. All I knew was that, suddenly, the run became as easy after 45 minutes as it was after 5 minutes.

I decided not to stop and took advantage of my rebound by bumping up the speed and focusing on my form. I reached my goal (originally 5.7 miles so that I would surpass 13 miles this weekend) but kept going until I passed 6 miles. It was a tiring run but, hours later, I still feel energized.

Later in the morning we went to the Nassau County Museum of Art and walked the grounds before we went in. The museum has 39 large sculptures located within its grounds (AKA, the William Cullen Bryant Preserve). There are many trails to follow and we plan to return just to do that.

I’m pleased that I met my goal of covering 13 miles this weekend. That will help me push my base as I train for the LI Half Marathon. Best of all, I get to rest tomorrow. But it all starts again on Tuesday.

Despite how it sounds, brown fat is a runner’s friend

On January 26, 2012 By Emerging Runner2 Comments

Yesterday’s workout (treadmill): 25 minutes
Today’s workout (elliptical): 26 minutes

I’ve never understood why it’s so hard to use fat as an energy source. Everyone knows that people burn calories at a specific rate and that most of what isn’t used gets stored as fat. Unfortunately, this fat isn’t (metaphorically) shelved and ready for use as soon as our bodies need a boost. It requires a lot of physical change to access these stores. An article in the Tuesday NY Times talks about brown fat, which our bodies can efficiently access and burn.

The article makes a number of points, including the interesting fact that when a person is cold, their body will convert our excess white fat to brown fat. The more brown fat we have, the more fuel we have to burn at the ready. It’s funny, but I’ve bundled up less on my commute since I read that article. Just think, next time you are standing in the miserable cold, you can take solace in the fact that you are converting your unhealthy fat into a performance enhancing form.

Taking performance in stride

On September 13, 2011 By Emerging RunnerLeave a comment

Today’s run (street): 2.5 miles

I’m not sure why, but I’ve woken up with more energy this week than normal. I don’t feel like I’m sleeping any better, but once I’m up, I’m good to go. That helped today when I prepared to go out for my run at 4:00 AM. I felt ready, willing and able. Maybe it’s the cooler weather.

I hit the road focused on form, paying particular attention to my stride length. It still puzzles me why I don’t run faster than I do, and I think I may improve speed by opening up my stride. My Garmin 210 doesn’t capture cadence so it’s hard to know how I’m doing in terms of achieving 180 SPM. I suppose I could count steps but I find that hard to do accurately.

I ended up having one of my better 4:00 AM runs today and averaged 15 seconds per mile faster than usual. I had plenty of energy to draw on throughout the run and still had much in reserve. Opening my stride helped me move along better than I have in recent runs. If I can feel the same way on Saturday morning, I may just meet my target splits for Cow Harbor.

Bethpage trails on a sunny day — but I didn’t love the run

On April 17, 2011 By Emerging RunnerLeave a comment

Today’s run (Bethpage State Park trails) 3.5 miles

By now I have a sense of how a run will go long before I take my first step. When I prepare my gear the night before my 4:00 AM runs I usually know how I’ll feel when my alarm goes off in the morning. On weekends, when I run longer and later in the morning, I’ve come to expect a tougher time once 10:00 AM comes and goes.

That was the case today. I was up early but I didn’t get out until almost noon. I wasn’t feeling the drive to run and I even considered talking the day to rest. As the weather grew sunnier through the morning I decided to go for it. I knew that we’d see rainy weather for the next couple of days and I didn’t want to waste a good day. I didn’t feel it today but I knew I had to get out there.

I went to Bethpage to run the trails and started at the beginning of the bike path. I followed that for about half a mile before reaching an opening to the dirt trail that runs north. That trail eventually wrapped east and opened to numerous other paths. I followed the wider, better groomed, trail before deciding to switch to a single-track that first took me north but then bent right and eventually reversed direction. I continued through these trails, switching paths every so often and gauging my position by the direction of the sun.

I wasn’t fatigued but my running lacked an energetic punch. In truth, it wasn’t a very good run. I never got that free-wheeling feeling of roller coaster running that I often experience on the trails. After three miles I decided to pay attention to what my body was telling me and I wrapped it up after covering 3.5 miles overall. I still have a cold that I’m hoping will be over soon. A rest day tomorrow will be nice and long distance run is the plan for Tuesday or Wednesday, depending on weather.

Gearing up for a mid-day run

On December 22, 2010 By Emerging RunnerLeave a comment

It’s another cold day with strong winds that are making it feel even colder outside. This is the last full workday before most people leave for the long Christmas weekend. I wish things felt more holiday festive but at the moment it’s not much different than normal. Actually that’s not entirely true. I left my suit and tie at home today and brought in my running clothes. I have noontime city runs planned for both today and tomorrow.

Today’s run is with my friend Steve, who is also my financial advisor. He’s currently into Crossfit, an exercise method that involves short but intense full body workouts. Steve and I have not run together for a few weeks and he is curious to see how, or if, Crossfit will help his speed and endurance. We’re targeting around 5 miles in the park and I’m undecided how I’ll dress for this cold. Normally I’d error on the warmer side in this type of weather but overheating could work against me today.

With no post-run shower option and meetings with colleagues in the afternoon I’m not going to want to sweat as much as I normally would. I’ve brought enough gear to allow me to decide what to include – or not – based on current conditions. My biggest concern right now is my level of energy. I’m not sure I’m fully through the effects of last week’s flu shot.

Defining a good run

On April 28, 2010 By Emerging Runner2 Comments

Today’s run (street): 2.3 miles at 9:19/mile

By now I’ve done enough running to know that some runs just go better than others. I don’t get upset when I struggle through a run because I know it’s circumstance, not ability, that is making the going tough on that particular day. I’ve done long runs that seemed effortless a day after I ran a particularly difficult shorter run. What defines a good run? Is it how you feel when running or how fast you covered the distance? Or is it the way you feel at the end that matters?

I didn’t feel particularly energized this morning when I went out and I started off slower than usual. I know this because my Garmin kept chirping to indicate that I was drifting out of my defined pace range. It was cold at 4 AM and with the wind, even colder. I dressed for the weather but it took me a few minutes to warm up. I usually start my runs on cold days by going north on roads that have slight elevations. This makes me work a little more and helps get my body temperature regulated. The extra work needed for the hill plus that first few minutes transitioning to aerobic breathing sometimes makes it feel hard. That was the case today and it didn’t feel much better ten minutes into the run.

It was probably fatigue but my legs felt heavy and though it seemed like I was running at a brisk pace I could see that I really wasn’t. I can’t say that I enjoyed today’s run as much as other recent workouts but when I finally reached home I had the same feeling of accomplishment that I get every time I complete a run. It’s a great feeling and I didn’t care about the numbers. I got through a tough one today and as I cooled down I knew I’d soon be rewarded with a hot cup of coffee. That was enough to call it a good run.

The surprising power of raw clams

On February 9, 2010 By Emerging RunnerLeave a comment

Given that I rise at 3:50 AM most weekdays my interest in late night business dinners is fairly low. I made an exception last night because the situation warranted it. My hosts were in a generous mood, their business is based in New Orleans and after attending the Superbowl on Sunday they were still in a celebratory mood. Before I knew it the waiters had constructed a large three-tiered serving platter covered with every kind of fresh seafood that you could imagine. It was indulgent but great and I ate more than I normally would. Many find raw cherrystone clams unappealing but to a New Englander who spent his summers on Cape Cod, it was a rare treat. Although the wine was well selected and ample I avoided alcohol and my head and body thanked me when I stepped on the treadmill at 4:00 AM this morning.

As I’ve been doing throughout my recovery, I began today’s run at a fairly modest pace. I’m finding that a slower start really helps me later as I pick up speed. I expected my protein-rich dinner to bog me down but the effect was fully opposite. Even as I moved the speed control faster on the treadmill I felt like I still had a lot more in reserve. When I came to the end of my running time I felt great, no pain with some real gain. I felt so good that I kept going longer than I’d planned. The energy and strength I had this morning has made me wonder whether my diet that’s high in vegetables and whole grains is not balanced with enough protein. It’s hard to know how much last night’s dinner really affects your morning performance. If fresh shellfish, mussels and clams give me a boost like that again I’m going to rethink my strategy for pre-race meals.

Energy low, three days to go

On October 21, 2009 By Emerging RunnerLeave a comment

Each morning when I get up to run it seems inconceivable, in my groggy state, that I could engage in an activity more challenging than sitting up in bed. However, in the fifteen minutes between fetching coffee, putting on running gear and heading out the door I transform from sleeper to runner. Most days things work well and by the time I reach the street I’m usually feeling 100 percent the runner. Today I felt like I’d left the best of me at home. I never felt like I found my stride and though I wouldn’t complain of weakness I lacked the normal energy that I expect at the beginning of every run.

I mentioned yesterday that my aerobic balance has improved and this carries the day for me. My endurance is no longer affected by breathlessness, these days my limit is the range between body strength and weakness. This morning I figured that I just wasn’t up for a hard charging workout and my numbers reflected that: 2.3 miles at 9:19. I’m supposed to be tapering this week but as my weekday runs are already limited by time I don’t see the point in cutting down my running in any measurable way. I’m probably going to rest tomorrow and do an easy 3 or 4 miles in Friday. Saturday is a question – run or rest? AG is planning a run by the ocean and I must admit that has appeal. At the same time I need to do everything I can to be ready for Sunday’s race. I guess I’ll decide what to do closer to Saturday.

One last thing. My colleague KWL is in Hong Kong right now and he sent me his MotionX GPX and KMZ files from his run along the eastern harbor near Sai Wan Ho. He also sent me this picture (left) that he took along the way. I can’t imagine how beautiful that must look in person.

Energetic morning run

On October 13, 2009 By Emerging RunnerLeave a comment

I must have had a good night’s rest last night because I woke up ready to run this morning. It’s not always that way. I do end up getting out and doing my mileage each day even as I fight sleep while I change into running clothes. Today felt different and despite what felt like a swelling in my big toe (my son has struggled with that problem for months on and off) I couldn’t wait to hit the street. This weekend I bought a generic version of “Breath-right” strips that are designed to help keep nasal passages open for sleeping or athletics. My sinuses often bother me when I run so I thought this may be a good way of managing that problem. I bought “small to normal” size and it seemed a little small although I don’t think my nose is that big. The adhesive didn’t work as I’d expected and while I did get it positioned and noticed a difference in my air intake the strip eventually detached during my run. I’m thinking I may upgrade to the brand name and go up a size.

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.