Heat, treadmill and potassium

On September 4, 2013 By Emerging Runner2 Comments

Electro-like

Today’s run (treadmill): 3.1 miles

Fall isn’t here yet, but it might as well be. The pool’s been closed and the kids are back in class. The morning had a different feel with new early schedules and I’m already feeling more energy coming from the business side. As for the fall bringing better running weather, it looks like that will have to wait for the real fall.

The morning was surprisingly busy. By the time I wrapped up my early work, a thunderstorm was moving through the area. If I was going to get a run in, it would have to be on the treadmill. It felt extremely humid and I was glad to have the big fan. I set the speed high from the start and hoped for the best. The first mile went by quickly, with little problem from either the heat or the pace.

Pretty soon after that, the humidity started getting to me. My wife thoughtfully turned down the AC, but the heat was draining. I told myself, “Less than two miles to go” and focused on CNN to distract myself from the tedium. The trouble with the treadmill is that there’s no place for subtlety in your pacing. You’re locked in and unless you play with the speed controls, it’s a monotonous experience.

I thought I’d never reach my targeted “distance” but finally it came and I recovered with a tall glass of water and some dried apricots. I noticed the other day that they’re high in potassium so I thought, why not? That seemed to work and now I have a nice alternative to gels for those long weekend runs.

Conditions are ideal for Dirty Sock race prep

On July 20, 2013 By Emerging RunnerLeave a comment

Today’s run (street): 4.3 miles

I’ve been thinking a lot about the upcoming Dirty Sock 10K that happens on August 18th. I ran this race in 2009, 2010 and 2011, but I skipped it last year. It’s a hard race, especially at the end. Conditions are often brutal, with temperatures near 90° and humidity approaching 100%. The website describes the course as “USATF Certified and Sanctioned, fast, mostly flat, picturesque, wooded trails, only 2/10 mile paved. Splits, water stops, road apples, uneven terrain.” The last mile of this race always feels as long as the previous five.

The best way to train for this race is to run the course, something I’m planning to do with my friend Mike in early August. In the meantime, I’m planning to push my speed more often in the training runs I do each day. This might be a challenge if the weather remains hot and humid, as it was today.

This morning I got out reasonably early. After a quick loop around the northern section of my neighborhood, I headed to the middle school where I could access the foot path that leads to a service road and local business park. I ran the park loop clockwise so I could take on all the elevation at once, rather than endure the long, but less steep elevation I’d encounter going the other way.

During yesterday’s run I’d moderated my pace in response to the sweltering heat. Today was slightly cooler and the sun was less intense at the start. I focused on my turnover, in hopes of achieving a faster pace than Friday’s. I ended up with a respectable time, although I’d like to improve that by 20 seconds per mile by race day. I’m thinking of visiting Bethpage tomorrow and hoping that this evening’s rainstorm will chase away the heat and make running conditions more pleasant on the running trail.

Turn down the heat and turn up the speed

On July 20, 2013 By Emerging RunnerLeave a comment

Today’s run (street): 3.25 miles

My joyful reunion with my neighborhood streets was mitigated by temperatures approaching 90° this morning. And that was at 7:00 AM. Still, it was good to be back on the road. It wasn’t too bad at the start, but that didn’t last. I had a modest distance goal, so I figured I could get through the increasingly hot and humid conditions. I looked for the shadiest roads and followed them whenever possible.

Despite my recent race, I haven’t been achieving very impressive training paces. Some of that is surely due to this heat wave, but I haven’t been running fast for a long time. As I ran today, I thought about people who are now training for the NY marathon. It’s one thing to get through a hot weather run on your own terms, but it’s a lot harder when you are following a prescribed schedule of tempo runs and intervals.

The heat should finally break over the next two days and I’m looking forward to that. Although I won’t be racing again until mid-August, I really have to up my game. Perhaps I can do some real training starting this weekend. I’m pretty much past my respiratory issues and ready to push the pace.

Cool run on a very hot day

On July 7, 2013 By Emerging RunnerLeave a comment

Seconds off the line

Today’s run (treadmill): 3.1 miles

I’m not sure how high the temperature got today, but the weather report predicted that we would reach 103° by afternoon. I had trouble getting outside early this morning, which was my plan to beat the heat. Not that 80° at 6:30 AM was that much better. By the time I was ready to go outside, the idea of a neighborhood or Bethpage run had lost all appeal.

I decided to go the weather-controlled route by doing a treadmill run. Between the air conditioning, floor fan and shelter from the sun, I knew I’d be more comfortable inside. In fact, it was a pretty good experience and I got to watch Meet the Press while I ran. I only did about three miles today, but that got me to my weekly target of 20. Later in the day we kept ourselves cool in the pool. It was the only thing that would get me outside today.

It’s been a week since I ran the Marcie Mazzola 5K. A fellow runner/blogger, The Petite Pacer, has been battling some calf issues that are interfering with her usually active race schedule. On Sunday, she attended the race, not as a participant, but as a photographer. She took some great shots of the start and the end, capturing virtually every runner who finished under 60 minutes. Check out her post with the link to her pictures. The one at the top shows me and the pack about to take the right onto Woodhull Rd. With a half mile of hill to climb, I’m glad it wasn’t 103 degrees that day!

Stillwell Woods running, made in the shade

On July 6, 2013 By Emerging RunnerLeave a comment

Out of the woods and into the sun

Today’s run (Stillwell Woods): 3.4 miles

With temperatures reaching the 90’s by midday today, I decided that a sheltered run at Stillwell Woods would be a good bet. Even with heavy tree cover, I knew it would be hot at 8:30 AM, so I did what I could to stay comfortable. I wore my white, terrycloth Jackrabbit running hat, a white technical jersey and a cooling bandanna that I’d prepared by soaking in water and placing in the refrigerator. Due to the high tick population this season, I traded coolness (both in look and comfort) for safety, with a pair of mid-calf wool trail socks.

The beginning of my run was great. I had none of yesterday’s fatigue and, this being a trail run, I moderated my pace and prevented any anaerobically-induced coughing. The shaded woods kept conditions bearable and the short segments of unprotected sky reinforced my decision not to do a street run today. It wasn’t very crowded and I only saw a few mountain bikers on the paths. At one point, I was overtaken by three high school-aged girls who were running along the trail. They seemed to have little trouble speeding along in the hot and humid weather.

About halfway through my run, I began to think about the Dirty Sock 10K in August, when conditions will likely be similar. On that day, I’ll need to cover almost double the distance I was running today. I have some hot weather training to do. I think the bandanna helped at first, but after a while the heat rendered it ineffective. By the time I reached the trail head, I was soaked with sweat and ready to stop.

In the end, I felt great. A change of scenery was needed, and I enjoyed the experience far more than my recent runs on local roads. Stillwell is only 5 minutes from my house, so it’s an easy choice to make whenever I’m feeling bored of my running routine. A harder choice will be taking on some of Stillwell’s tougher trails that I’ve come to avoid, in favor of more familiar (and easier) routes. I’m going to take on that challenge, but not with 90° temps and 90% humidity.

Independence Day run, but not quite as planned

On July 4, 2013 By Emerging RunnerLeave a comment

Today’s route – Happy 4th!

Today’s run (street): 3.5 miles

For some reason, this entire week has felt like a weekend. I was in the city on Tuesday and the whole time I was there, I kept thinking it was Friday. It probably relates to having a holiday midweek, with everyone anticipating an early break and long weekend. Today feels like a Saturday and that’s fine with me. The weather is sunny, hot and humid. A perfect day for the pool.

After yesterday’s midday run, I thought I’d go out early to beat the heat. I did get up early, but I didn’t make my way outside until 9:30 AM, when the temperature and humidity were on the rise. I had considered heading to Stillwell Woods, where the tree cover helps block the sun. I like to do different types of runs on holidays and a trail run would have fit the bill. For practical reasons, I chose to stay in the neighborhood. So no early run and no interesting destination. Maybe tomorrow.

I did break up my usual route today, and that kept it moderately interesting. The weather was oppressive and I looked for shade wherever I could find it. I continue to deal with chest congestion that is finally breaking up and making me hopeful that I’m nearly through it. The downside to that is deep breathing prompts me to cough. Between that and the humidity, my time was sub-par. But a run is a run, and a good workout is valued, regardless of pace.

Cow-themed glycogen fueling station

On July 3, 2013 By Emerging Runner2 Comments

One cow out front. 1,000 more inside

Today’s run (street): 3.4 miles

I spent yesterday in the city, on a day that started early and ended late. It was was hot, humid and generally uncomfortable, but I was fortunate to see a lot of business friends throughout the day. I switched my usual routine and ran on Monday and took Tuesday as my rest day.

Today, I worked out of my home office and that gave me the flexibility to join my wife and kids at Maureen’s Kitchen, a local breakfast place that is famous for its cow theme, large portions and cash-only policy. I usually eat a small breakfast (less than 400 calories) but today I indulged and ordered Maureen’s French Toast. I even paid the extra $1.75 for genuine maple syrup. My brother would have been appalled. He lives in VT where good stuff practically flows from the tap. The meals they served us were almost laughably huge, but I managed to get through most of mine.

Due to my schedule, I had calls that prevented me from getting out for a run until 1:30 PM, when the temperature and humidity were at their peak. The heat notwithstanding, it was probably good that I had a chance to digest all those carbs from my morning meal.

I had good energy, probably due to an over abundance of glycogen, and I got through the first mile fairly quickly. I might have turned this into a performance run, but I’m still dealing with chest congestion that caused me to cough whenever I increased speed past a certain point. My cough has improved, but it’s still present, even after three full weeks.

Between pushing my speed as far as I dared, the baking sun and the moist air, I finished feeling like I’d just raced. It didn’t take long to get my heart rate down, but it was a tough workout. I’m aiming for an early Independence Day run tomorrow that may end with a dive into the pool. Unlike last summer, I will be sure to put aside my phone before I take the plunge.

Hard to run and hard to start (talkin’ ’bout my generator)

On June 1, 2013 By Emerging RunnerLeave a comment

Good reputation, but hard to start

Today’s run (treadmill): 3.2 miles

So much for running early today. Knowing that the temperature would exceed 90°s, I’d envisioned running the Bethpage bike path at sunrise. But the morning got busy and, before I knew it, it was past 8:00 AM. By then, the temperature had risen to the low 70’s and I considered going out for a run. After seeing on the news that a big storm is expected for Sunday, I needed to test the generator.

After five minutes of futility, my “high quality” generator failed to turn over. I bought this unit because the research said it’s a great unit. However, since we got it, starting it has been a problem. Without delay, my son and I took it to Home Depot to let Mike the technician look at it. I had to leave the generator behind and hoped it wouldn’t be an expensive service issue.

Somewhat helpful

I considered a neighborhood run when I returned home, but the weather was already past the point of bearable. I almost abandoned my plans for a workout entirely, but my wife said I’d regret that later. I took the opportunity to test a recently purchased cooling bandanna while I did a run on the treadmill. I figured that I could further optimize my cooling using the big fan.

I’d say that the bandanna was marginally helpful, but the heat and humidity were brutal. The protection from the sun and the breeze from the fan made the treadmill a good choice. I got through the run with little time to spare. We were getting together with some people right after lunch and I barely had time to cool off in the shower.

Later in the afternoon, Mike called and said, “Bad news, it’s going to be an expensive repair and it’s not covered by the warranty.” I was thrilled when he told me he was kidding. It was just $20 for labor, oil and additional gas. I hope the storm doesn’t materialize and that I can get in a decent run tomorrow. But if it does storm, at least I know the generator will start.

Brutally hot running, but my advice was followed

On May 31, 2013 By Emerging Runner2 Comments

Today’s conditions (artist’s rendering)

Today’s run (street): 3.3 miles

As I ran along my neighborhood roads this morning I thought about the heat and the fact that summer is still a few weeks away. I’m not sure what the temperature was at 8:00 AM, but with the sun, it felt as hot as a July afternoon. Actually, with the humidity, it was more like late August. I did my best to put one foot in front of the other and questioned how I was able to manage much faster paces a few years ago.

I made my way through my first mile, running the best pace I could maintain, but far slower than the 8-something miles I used to do at lunch in Central Park. I had a couple more miles to cover before I was done, and I worried that the heat and sun would sap all my energy. I thought about the New Hyde Park 8K race on Sunday and the fact that I will miss it for the first time in three years. But the idea of running hard in this type of heat for 40+ minutes reinforced my decision not to participate this year.

I didn’t exactly struggle through the rest of my run, but under those conditions I couldn’t generate too much speed. I crossed paths with some neighborhood women who were out for a stroll, walking on the street with their backs to traffic. I quickly said, “You really shouldn’t run with your back to traffic.” I didn’t hear a response, but I encountered them later in my run and they were walking on the left (correct) side. It made me happy that someone actually listened when I expressed concern for their safety.

It wasn’t an easy three miles, but I was glad to have faced the steamy weather and met my targeted distance. If I can get my act together and go out early tomorrow morning, I may be able to avoid a repeat of today’s heat and humidity.

Running is great when you have fans

On May 30, 2013 By Emerging Runner2 Comments

Fan-tastic

Yesterday’s run (treadmill): 25 minutes
Today’s run (street): 3.6 miles

Yesterday was the longest “work day” that I’ve experienced since leaving my company in February. It was a grind, especially due to the oppressive humidity and 80 degree temperatures. I covered a lot of miles on foot, wearing a wool suit and carrying a backpack. By my last meeting, I was a wet noodle. It’s hard to believe that, not so long ago, I was doing that on a daily basis.

Prior to yesterday’s trip into the city, I ran for 25 minutes on the treadmill. I knew I’d be covering a lot of ground during the day, but there’s a difference between running and walking and I wanted that aerobic workout. I used the powerful floor fan that I positioned directly in front of the treadmill and set to the maximum speed. That machine makes a big difference on hot days, and it provides much greater cooling than the fans that are built into the treadmill itself.

This morning I was determined to run outside and I prepared for the high heat and humidity. I wore my Craft running shirt that does a great job wicking and channeling sweat. I tried to be strategic about which roads to follow, preferring those with large areas of tree shade. I ended up covering more distance than I thought I would, because I’d planned to keep it to around three miles due to the heat. In the end I was pretty boiled, but I was happy to be running outside again. However, I did miss my fan.