Good with my running right now

On August 30, 2014 By Emerging Runner4 Comments

Give me a Boost?

Tuesday’s run (treadmill): 2.3 miles
Today’s run (street): 4.3 miles

Happy Labor Day weekend. It’s been a busy week, but I was able to get in a treadmill run on Tuesday. But after a long day at the office on Wednesday, I was in no shape for a Thursday run. That leads me to this morning, when I went out for a pleasant neighborhood run before starting a busy (though holiday-truncated) day working from home.

Conditions were superb at 7:00 AM – 60° and not very humid. With the sun still low in the sky, it felt a lot like fall. Friday morning I’d driven through Bayville and Seacliff and counted at least a dozen runners along the way. I envied their freedom as I made my way towards the Cross Island Parkway on the way to work. I appreciated that today I got to be one of the people running.

I covered no new ground on today’s route, but still enjoyed the experience. I thought about my current state of running, definitely slower than it was a year ago. I usually beat myself up at the beginning of each run, thinking about this difference. Am I not trying as hard as I used to? The effort feels the same, even if the speed has dropped. After going through both a stress test and physical that revealed no underlying issues, I don’t have much to blame it on besides age.

I decided today not to care. I’m not interested in competing right now, so speed isn’t that important. I’d like to get back to my previous level of performance and I think I can if I focus seriously on speed. Right now, I like my running for what it is — a way to maintain mental and physical fitness. I ended up running a little faster today than I have in recent weeks. I attribute that to the cool weather and a good night’s sleep.

I cut my day short since the office closed early for the holiday. The Emerging Runner family went out to finish our back to school shopping. We stopped into Dick’s and I tried on a pair of adidas Boost Response trainers. I’ve been curious about these shoes because they have adidas’ Boost foam that supposedly returns 30% more energy than EVA.

The fit was great and the shoe had a nice rocking effect that facilitated a rolling gait. I’m not quite ready to replace my Virattas at this point, so I put the shoes back on the shelf. In a few months I’ll be looking more seriously and will give them another go.

The sad demise of our Sole F63

On June 20, 2014 By Emerging RunnerLeave a comment

Anyone want a crappy treadmill with a brand new console?

Today’s run (street): 4.4 miles

A treadmill is a substantial thing, a sturdy platform built for running. Treadmills are expensive because they are engineered to hold up over time. A good example of this is our ProForm L15, a modestly priced treadmill that we bought in the mid-1990’s. Although it was used daily, the ProForm was a workhorse that served us well until February 2010. A bad example of this is the Sole F63, that has reached the point where replacing its worn parts will cost 70% of a new unit. And not a moment too soon. From what we were told, these parts are in serious need of replacement.

That was the assessment made by our treadmill repair guy whose opinion we trust. Adding to that, we paid $200 a month ago for a new console (the fourth one since we got the unit) and we needed to pay the tech for his house call to get the bad news. What’s frustrating about our experience with this treadmill is that we’ve done all the right things to ensure a good outcome.

I had such high hopes when we got the F63 four years ago. Our due diligence included much research and a personal recommendation of the brand. My wife made sure the unit was professionally serviced and she was meticulous about following owner maintenance. In the short time that we’ve had it, we’ve experienced a motor failure, serious issues with tread slippage and the aforementioned console problems.

The treadmill still works, but it makes a huge racket due to the degraded rollers and failing frame. It could go tomorrow or in six months. The question is whether we should invest in a better brand of treadmill. The cost could be substantial, but the value of doing that would be that pro grade treadmills often come with long or even lifetime warranties. Between my wife and I, we use our treadmill a lot.

I’m now at the point in my week where I jam all my running mileage into three days. This morning I went out for the first time since I ran 400’s with the Runsketeers on Sunday. The long rest period helped, and I felt great from the start. I wouldn’t call today’s run effortless, but it was certainly a pleasent experience. The temperature hadn’t broken 70° and the sun wasn’t too intense at 7:15 AM. If not for business obligations that required me to cut my run short, I would have gone for six miles.

I’m not sure about this weekend’s running. A trail run would be fun. I’ll see how I feel in the morning. No rain is scheduled for Saturday, so at least I won’t be forced to continue torturing our ailing treadmill.

Humid, hot and foggy, but still a great run

On June 14, 2014 By Emerging RunnerLeave a comment

Today’s run (street): 4.4

Today was crazy busy, but my saving grace was working from my home office. At least I saved a lot of commuting time. I got in my run (my first since last Sunday) and though I went out early, I was already behind schedule by the time I got back home. I should add at least one more run during the week to maintain my targeted level of fitness, but for now I need to keep the schedule I have.

The weather hasn’t been good for running lately. This morning it was 67°, humid and foggy. Rain seemed imminent, so I decided to try my new running raincoat. The jacket isn’t vented and I knew I might regret wearing it, since I knew it would trap heat. Still, I was curious to experience running with it.

Surprisingly enough, I stayed fairly cool for the first couple of miles. Better still, I felt strong from the start and maintained great form throughout the entire distance. I ran faster than I expected and probably would have improved on that had I left the jacket at home. The lack of ventilation had trapped sweat and my running shirt was completely soaked by the time I finished.

Perhaps it’s the rest time I’m getting by not running Tuesday through Sunday each week that helped me today. I’m time-pressed again tomorrow, and I’m not sure how I’ll be able to get in my miles. One way or another, I’ll get out there. When I do, I hope to see a continuation of today’s good performance.

Brooklyn Half: The calm before the storm

On May 16, 2014 By Emerging Runner2 Comments

7 miles around the park then five straight to Coney Island

The Brooklyn Half will happen in less than 24 hours. This will be my third half marathon and my first NYRR race. My training for Brooklyn started well and stayed on track until I accepted a full time position on top of my consulting practice. This caused my training program to go off the rails. However, until this week, I did manage to maintain my targeted weekly mileage.

Today is dark and gloomy and heavy rain is predicted for a good part of the afternoon, going all the way past midnight. Better that happen today than tomorrow. I’m working from home today, which will involve a busy morning. Later in the day I’ll turn my attention to preparing for the race.

The increased security practices that have been put in place after the 2013 Boston Marathon are restricting what can be carried to races. I need to figure out my gear strategy since the only acceptable bag for race transport is being distributed today at the pre-race party that I cannot attend. Fortunately, SIOR and her entourage will be able to hold our stuff and hopefully get it to us at the finish.

I’m looking at tomorrow with a combination of excitement and curiosity, although I’ll admit to being a little nervous about the logistical complexities. I also need to run 13.1 miles in the morning. I’ve done it before, and my weekend base runs should have prepared me for that distance. The last time I ran a half marathon was in 2012 and I managed to meet my performance goal. Unless I find some unexpected strength and energy that will allow me to maintain a competitive pace, I will be running this race purely for the experience tomorrow.

A large part of the excitement tomorrow is the shared experience. The Runsketeers (SIOR and TPP) will be there, plus friends LS, KWL, FS (among others). I’ve only run in Brooklyn once, when Adventure Girl and I crossed the bridge through DUMBO and then north to the water. I’ve always wanted to run in Prospect Park and, from the course map, it looks like I’ll be spending more than half the race in and around it. Once we leave the park, it’s a straight shot along Ocean Parkway. I hope the wind is coming from the north on Saturday!

Until then it’s waiting time. Morning will come soon enough and my friends will be at my house by 4:30 AM as we begin our journey to Grand Army Plaza. This should be fun.

Back to the run, six days later

On March 2, 2014 By Emerging Runner12 Comments

Today’s run (treadmill): 3.1 miles

I had high hopes for my 2014 running the morning of January 1st. I’d finished out 2013’s racing season with a credible performance in the Hot Chocolate 5K and (unlike recent years) I’d come through the holidays with neither a cold nor the flu. Me and my running buddies met at Eisenhower Park on New Year’s morning to do our first running event of the year, The LIRR Hangover Run. We had fun that day and I felt great afterward. I looked forward to winter running and a return to my old form.

Although my running year got off to a great start, it quickly stalled. The snow rarely stopped and the temperatures rarely rose high enough to melt it off. My choices were to compromise safety and run on narrow icy roads, or stay indoors and use the treadmill. Safety prevailed and, as of today, I’ve only run outdoors four times in the past two months.

This morning I did my first run in a week. It was a treadmill workout done at a very moderate pace. I believe that this was the first full week (since recovering from pneumonia in early 2010) where I didn’t record a single mile of running. What I had wasn’t the flu, but it sapped my strength and I knew that pushing myself would not be healthy.

I made the mistake of chipping down the icebergs at the end of my driveway on Saturday so I’d have some room to put the new snow we’re supposed to get this week. That 40 minute exercise would have normally counted as a bonus cross training session, but yesterday it felt like I’d logged a long hard run.

I had a great night’s sleep and this morning I felt closer to full strength. I exercised caution on the treadmill and dismissed any thoughts about performance. Today’s goal was to start the process of recovering any fitness that I may have lost during my downtime. Even at my easy pace, I felt a burn in my throat that I used to get in my early days of running.

I further reduced my speed after each mile. It seemed like the right move since my goal was simply to get through a moderate aerobic workout, not to maintain a challenging heart rate. I’m clearly still recovering, so I’m not sure of my true level of fitness. What I do know is that I’m nowhere near the level of race readiness that I’d expected on New Year’s morning. I’ll forgo my Monday rest day and, perhaps, take another step forward tomorrow.

How many miles will you get from your running shoes?

On January 5, 2014 By Emerging RunnerLeave a comment

Kinvara 3’s: 1000 Km and still looking good

Today’s run (treadmill): 4.1 miles

Besides race entry fees, shoes are usually a runner’s biggest expense. If you look on the web, you’ll find different recommendations for when to replace a pair. Running shoe companies like Brooks recommend replacement between 400 and 500 miles and even less for minimal models. However, a study conducted by a German University biomechanics lab concluded that “the lifetime for a high quality running shoe is expected to be much higher than 1000 km” (621 miles).

In an interesting coincidence, I saw on my Daily Mile gear tracker that my Saucony Kinvara 3’s have just hit 621 miles. I had covered 470 miles running on roads and put on the last 151 running on the treadmill. Now that I’ve reached this point, I wonder how many more miles these shoes might have before they need to be replaced. Does “much higher than 1000 km” mean 200? 500? Even more? The shoes don’t feel any different than they did when I got them, and I don’t experience any knee pain after I use them.

The venerable GTS-10’s

I retired my Brooks GTS 9’s at 711 miles but stopped running in the 10’s before I hit 400. That was because I moved to more minimal shoes (the original Kinvara and Hattori). Although the GTS 10’s were retired for running, they have been my daily casual shoes for over three years. Further, they still feel good enough to return to my running shoe rotation.

I’ve put more than 200 miles on my main road shoes (Saucony Virratas) and I’m expecting to get at least 500 more before I’m done with them. Since I rotate in my Brooks Puredrifts, Spira XLT’s and Helly Hansen Trail Lizards, I probably won’t be buying new shoes in 2014. But if one of these running shoe companies wants to send some new shoes to test on Running Gear Adviser, I would certainly give them a try.

No expectations, but plenty of Hope

On November 9, 2013 By Emerging Runner2 Comments

Last year I participated in a race that was put on by my division’s parent company. Before the race even started, one of my colleagues shared the tweet he planned to send after he finished. I told him that I never write my headline until I’m done with the race. Too many things can happen between the start and the finish lines. I don’t know what my friend ended up tweeting, but I still hold fast to that policy. I ended up having a far different race experience than I’d anticipated that night.

Tomorrow is the Hope for Warriors 10K and I’ve set no expectations in terms of how I might do. I’ve done this event twice and have a good understanding of the course. Two years ago, I attained a 10K PR at HFW, after almost skipping it because I hadn’t really trained. 2011 was a year of personal bests. I got a another PR at the Long Beach 10K Turkey Trot, just one weekend after Hope for Warriors.

This year has not produced many race highlights. My best performance came early on at the Long Beach 4 mile Snowflake race, where the Petite Pacer beat me over the line in an impressive burst of speed. Since then, I haven’t broken a 9:00 pace in a race, even in 5K’s. I’m going to run the best race I can tomorrow. As always, I’ll wait until I finish before I compose my headline.

A run most difficult. Please explain why.

On October 24, 2013 By Emerging Runner6 Comments

Today’s run (street): 3.5 miles

Today was a tough one. I don’t know why I had so much trouble getting through the run but it was a heavy-footed plod from start to finish. There is nothing I can point to that would explain my struggle. I got a good night’s sleep, have no symptoms of a cold and the weather was cool and dry. Yet no matter what my mind was telling my body, my body answered, “Don’t expect much.”

Yesterday’s route seemed short and I was surprised at the end to see the distance I’d covered. Today was opposite of that. My route was circuitous and I expected to consume most of my miles within the northern part of the neighborhood. I had a time target, but I wasn’t as pressured as much as I was yesterday. I thought I was racking up the distance until I reached my turnaround point and saw that I was well short of my expected mileage. When I approached my home street, I realized that I needed to run another half mile to make my goal.

Although I ran at a sustainable pace, I felt like I was carrying an extra 30 pounds throughout the run. This wasn’t the first run I’ve had like this, and I know that tomorrow’s may be far better. I hope that’s the case. One bad run is a statistical probability. Two bad runs in a row is a trend.

Beware the race day balloon ladies

On October 23, 2013 By Emerging RunnerLeave a comment

Step it up Donald!

Today’s run (street): 3.4 miles

I read a funny article on WSJ.com about the “balloon ladies” that Disney World uses to sweep back-of -the-pack runners in their races. These women work to get the slowest racers off the course so that Disney can open up their streets to theme-park customers. Apparently the balloon squad is viewed with terror by runners who can’t maintain the minimum 16 min/mile pace. The next time you finish a race and hang out near the finish line watching the stragglers come in, think about the fact that finishing means as much to them as it does to you.

This morning it was cold and gray, with only 66% humidity. In other words, near perfect running weather. I got out a little earlier than normal because of scheduling pressure, so I tried to avoid roads that are heavily trafficked by school buses. My timing was pretty good and every time I saw a bus it was a safe distance away. Changing up my usual route helped alleviate the boredom that comes from running the same streets, day after day.

My run was unremarkable, except for the fact that I ended up finishing a little faster than expected. That made me happy. I really didn’t put too much effort into it, but I did step things up a few times during the run. A little extra speed, when added to a moderately paced run, can result in a satisfactory effort. The cold, dry weather was also helpful, with no energy sapping heat or humidity to slow me down.

Arduous base run and an impromptu trail

On September 8, 2013 By Emerging RunnerLeave a comment

Lots of cross country teams on the trails today

Today’s run (Bethpage bike and dirt trail): 6.1 miles

Tough run today. I went to Bethpage to get in some base miles and a little hill practice. From the start, my level of energy told me that this would not be a high performance workout. My intention was to make it a variable run: 20 minute easy warm up, 20 minute tempo and a moderate pace to the finish. I even intended to cap the workout with a couple of runs up the big long hill at the start of the older bike trail.

As I made my way the hill leading to the north trail entrance, I knew that I’d be hard pressed to manage the planned tempo. I felt a buildup of excessive lactic acid in my leg muscles and I tried to keep my form correct. I hoped that my stride would soon loosen up. I picked up the pace around mile one, where the biggest downhill section starts. I gained more speed down the hill, but soon encountered the two uphill sections that come just before the Haypath crossing.

Once I got to the other side, I made a split second decision to duck into the woods and follow the dirt trail that runs roughly parallel to the paved trail. I was surprised by the number of twists I encountered along this path. It went on much longer than I thought it might. As expected, the dirt trail terminated at a point on the paved trail, just south of Old Bethpage Rd.

The run in the shady woods invigorated me, and I ran the last of my northern route to Old Country Road. Instead of crossing the street to continue on the bike trail, I followed the sidewalk south about a few tenths of a mile before turning back toward the paved path. At the point, my energy level had dropped to the point where I struggled to maintain speed. I decided to dismiss the plan to do hill repeats at the end of the run.

Th only thing left to deal with were the three consecutive hills that come a mile north of the trail head. I locked in a cadence, shortened my steps and made it through the first one, and was grateful for the slight slope that comes before the next one came. I knew I was less than a mile from the end, so I maintained the fastest pace I could until I reached the end.

Today’s run felt far harder than the 7+ miler I did last weekend or yesterday’s hilly workout. I suspect that today’s difficulty was driven by too much hard effort over the prior six days. I’ve decided to take both Monday and Tuesday off from running this week to help me recover a little. I’ll probably do another core session on one of those days and/or some upper body exercises. I didn’t love the run today, but I’m glad I put in the miles.