Trailview fun along the "Danger Zone"

On March 3, 2013 By Emerging Runner2 Comments

Greetings from Trailview

Today’s run (treadmill): 3.25 miles

Yesterday morning I went out for a 4.8 mile run that took a lot more out of me than I’d expected. I recovered quickly from that, and a few hours later, my son and I headed to Trailview State Park for a hike. The weather was chilly and we did our best to dress for the cold while planning for the heat we’d generate during the hike.

We chose the path on the left and followed the winding trail up a few steep rises. The maintenance that was done after hurricane Sandy left many sections of cut-up tree trunks along the way. My son stopped to count the rings from one tree and determined that it had stood about 35 years before it was knocked down by the storm.

Sandy’s impact was everywhere

My son and I continued north until we reached the point where the trail overlooks the road separating Trailview from the southern end of Stillwell Woods. We followed the trail down to where Woodbury Road and Syosset-Woodbury Road intersect. We then crossed the street and entered Stillwell where we negotiated some difficult hills covered by gnarly roots and sharp rocks. We reached a point on the trail that had a substantial drop and decided to double back towards Trailview.

We crossed Syosset-Woodbury Road and re-entered Trailview through the western trail head. We followed a different path for a while, stopping a few times to explore interesting rocks and large branches. We found ourselves at a place marked “Danger Zone” and I asked my son if we should continue. He’s a 13 year old boy. Of course he said yes.

Double diamonds mean danger

The danger zone required some deft footwork but we made our way through it without incident and eventually picked up our original trail. It was there that we found a flat square rock that my son decided to keep as a souvenir of our hike. We finished our walk and went over to the Stop & Shop that’s located adjacent to Trailview’s parking lot. We bought some goodies in the bakery section to surprise my wife and daughter who were waiting for us back home.

Souvenir rock on the trail head sign

Between my morning run and the hike I covered close to ten miles outside yesterday, exceeding 17K steps. The best part, for me, was spending time with my son. We had great conversations and took on some tough hills. I slept eight hours last night with 97% sleep efficiency. Gee, I wonder why.

Ready to fight the slowdown

On January 20, 2013 By Emerging Runner6 Comments

Command performance tomorrow?

Today’s run (street). 5.3 miles

Today’s workout was typical for a Sunday run, although I did follow an untypical route. In an effort to break out of the neighborhood, I crossed Rt. 25 and did my run along Jericho Turnpike. I turned north up Jackson Ave. and then headed east, past the train station. Once I reached a natural endpoint, I retraced my route with an additional segment going west on Jericho. This allowed me to reach my targeted distance.

It was a perfectly pleasant run and the weather seemed milder than yesterday. The route provided some hill challenges but the wind was less intense. Despite the nice weather and what felt like an efficient stride, I was shocked to see that I’d clocked a pace over ten minutes a mile. Usually I can blame the terrain, the weather, or simply fatigue for a slow run. Yes, there were some hills, but my net elevation gain was only 250 feet over five miles.

Sometimes I worry that I’m slowing down. Four years ago, I could count on at least a couple of runs in the 8:00 range every week. Nowadays, except for races, I rarely break 9:20. I know that some of this is due to a lapse in competition since October. I can’t remember the last time I did speed work, although I often run the last five minutes of my treadmill runs in the eight-minute range.

I’m thinking about returning to the track to run some intervals. It will be a nice change from the local roads. While I don’t love the work, I usually feel great after a hard workout. It’s supposed to be extremely cold on Monday so I may rethink this decision in the morning. Our treadmill can go 12 MPH so I could always do my intervals in the comfort of my own home.

10K training run on the old Bethpage route

On October 21, 2012 By Emerging Runner3 Comments

I’m going to stick with the SPIbelt

Yesterday’s run (treadmill): 35 minutes
Today’s run (Bethpage State Park): 6.2 miles

It’s been a busy weekend but I did get in a few runs. Yesterday morning I had to get blood drawn as part of my annual checkup, so I elected to do a moderate length run on the treadmill. I’ve learned from past experience that losing blood, even small amounts like this, can effect your stamina. I didn’t suffer fatigue at any point in the run but I capped my time at 35 minutes. I needed to reserve some energy for the day ahead.

The Emerging Runner family headed into the city to see my dad, along with my aunt and uncle who are visiting from France. Later, we were excited to meet up for dinner with Adventure Girl, who was in town this weekend for a friend’s wedding. They are all great people and we had a great time with everyone. I was glad that I didn’t push myself too hard in the morning, because I was exhausted by the time we arrived back home.

I headed over to Bethpage State Park this morning to get in some extra miles and to take on a few challenging hills. I love the new trail extension to the north but I had not run it in the southern direction in a long time. I headed down the bike trail feeling energized by the crisp fall air, but I was regretting my decision to take the RooSport to carry my phone instead of my SPIbelt.

The RooSport hangs over the top of your running shorts and stays secure with magnets that connect the inside and outside flaps. I had some issues the last time I ran with it, but I thought it was related to the shorts I was wearing. I had on different shorts today but, from the start, I felt like the pouch was slipping. I feared that it might disconnect and fall off, so I took it off and ran with it in my hand.

Other than that, my run went very well. I covered the first three miles barely breaking a sweat. My heart rate was only 84% of max despite the hilly route. On my way back I boosted my glycogen with half a GU Roctane that I had diluted 4:1 with water in my gel flask. The helped take the edge of the first of two challenging hills that need to be managed on the way back.

There were less runners and running groups today than I expected to see. Friends TC and FS, who are running the ING NYC marathon in a couple of weeks, are doing their 10+ mile workouts this weekend.. I thought I’d see more marathoners doing the same but it was mostly cyclists, including a woman who was riding a tall unicycle.

After last week’s 14 mile total (due to running the 5K race and two less training workouts), I wanted to get back up to 20 miles this week. I think I might have made it but I’ll have to check Daily Mile. I have a month to train for my next race, the Long Beach 10K Turkey trot. Today’s 10K base run was a great start to that training.

The ups and downs of hill running

On October 9, 2012 By Emerging RunnerLeave a comment

Today’s run (treadmill): 25 minutes – 3% grade

Some people claim that they’d rather run uphill than down. To me, that’s like saying they’d prefer to skip dessert, although I know some people who do. I love downhills because they allow me to back off on my effort during a hard run and use gravity to maintain a good pace. But every hill, either up and down, is different. I like the fact that Saturday’s race has a sizable downhill section, but I wouldn’t want it any steeper than it is.

Running downhill can be a challenge when the grade is high because it takes work to maintain balance, lest you begin to move faster than your legs can go. There’s a whole different set of muscles at play when negotiating steep declines. I write a lot about Cow Harbor’s formidable hill on James Street, but that elevation goes two ways. There’s a part of Eaton’s Neck Road where I wish the sharp drop would just flatten out, which it does briefly before rising for a mile on Waterside.

This morning I set my treadmill to a 3% grade and cranked my speed so that I’d get to a race-ready heart rate. It wasn’t the most comfortable workout, but I was able to sustain it over 25 minutes. I can’t simulate a downhill on the treadmill although some high end machines can do that. I’m not sure I need to practice downhills because every time I run at Bethpage I run down exactly as much as I go up. I just enjoy that part more.

Hitting the hills in my guestroom

On September 27, 2012 By Emerging RunnerLeave a comment

Elevation gain: first mile and a half

Today’s run (treadmill): 25 minutes

Another rainy morning put me back in the guest room on the treadmill today. As I edge closer to my mid-October race, I’m beginning think about the challenge of running long hills. The first half of the Town of Oyster Bay Supervisor’s 5K looks scary on an elevation map, but having run it last year I know that the length mitigates the grade of the hill. I do recall seeing people struggling along the way, but I kind of liked that section.

Last year I prepared for the lengthy rise by running repeats of the hill at the top of the Bethpage bike trail. Four times down and four times back up equaled four miles and a good workout. Now that Bethpage’s bike trail is extended north, there are two more challenging hills that I can use for practice. Their lengths aren’t anywhere as long, but one hill is impressively steep.

This morning I used the incline feature of my treadmill throughout my run and noted the way it affected my heart rate. It seemed like a 1% increase in elevation yielded a higher response than a commensurate increase in speed. By the end, I got my heart rate into zone 4 territory. Next time I’m on the treadmill I’ll focus more on incline and less on speed. That should help, at least until after the race.

Stillwell Woods fun: toughest trail run this year

On September 1, 2012 By Emerging Runner2 Comments

Finally found my way across the full preserve

Today’s run (Stillwell Woods): 4.5 miles

Now that the Barclays is over and Bethpage is open once again, I considered heading over to run the bike trail. But I changed my mind on venue and opted for Stillwell Woods instead. A few miles on the wooded trails is a great way to free your mind, body and soul. That is, if they don’t beat you to a pulp.

I usually run the same route at Stillwell that starts on the main trail and follows north, and then east, before looping back around to the trail head. I usually run it twice, for a distance of about 4 miles. I like this course because it’s primarily hard packed single-track, with a few rocky and hilly sections thrown in. The challenge of getting through this loop is moderate at best, but it’s a great experience running among the trees, plants and animals.

This morning’s Stillwell run started like usual, and I followed my standard loop until I turned left instead of right, just before the one mile point. This little change quickly turned the dial from easy to difficult. Instead of my familiar paths, I soon encountered the first of many sharp inclines up rock, scree and sand, followed by numerous steep, carved out, drops.

Technical trail running can be fun provided you’re wearing the right shoes and have an understanding of your course. I had neither, but I did my best. Thinking I’d run my usual route, I wore a pair of road shoes that performed remarkably well in most circumstances, but barely had enough bite for some particularly steep inclines.

I’d brought a compass and that was very helpful for navigating across the entire preserve. Still, I didn’t know what to expect from minute to minute. The route I’d taken brought me up and down, with almost no level sections between the one and three mile points. I began to get frustrated by this pattern because I didn’t know what lay ahead. I only knew it would be tough running.

Just when I started to think about taking a break or even walking some of the difficult sections, I found myself on a familiar trail that’s part of my normal route. Knowing the worst was over, I happily followed my way around to the trail head and ran the paved drive almost to the street and back.

Ups and downs through the first three miles

What started as a routine Stillwell run turned out to be an exhausting hill workout with lots of technical terrain and obstacles. I needed to duck under or leap over a lot of stuff and all that sand was irritating. I was proud of myself for meeting every hill challenge head on. But I did need a mid-day recovery nap to get my energy back, so I could play soccer with my daughter.

Tomorrow I’ll go back on the road again. Perhaps I’ll head to Bethpage for six miles or so on the bike trail. After today’s run, that might feel easier than usual.

An easy seven at Bethpage

On June 19, 2012 By Emerging RunnerLeave a comment

Ongoing work near the Bethpage trail head

Today’s run (Bethpage State Park): 7.3 miles

I finally made it back to Bethpage this morning to get in some distance without being confined by the borders of my neighborhood. Bethpage provides a paved trail that reaches as far south as Massapequa Preserve. The out and back is over 13 rolling miles and this provided a great practice course for the LI Half. There are some sections that involve crossing roads, but normally there is little traffic to consider.

It felt cool and the park was virtually empty when I arrived at 8:00 AM. I noticed that the construction fences were still up since the last time I’d run there. I still don’t understand exactly what they’re doing, but I’m curious to see how it turns out.

My plan was to run easy today. Despite the cool air, I could tell that it was going to be humid and I wasn’t looking to set any records. I set off in a trot and soon the first hill was behind me. I’d brought a gel and a small bottle of water, but didn’t use either on the run today. There was no point where it got so hard that I felt that I needed them. If I was pushing my speed, it would have been a different story.

The part of the Bethpage path that I always dread comes near the end, with two hills that can really test my stamina over the last 1.5 miles. Today I approached them like any other challenge on the route, keeping my stride short and my speed at a manageable level. I was soaked with sweat by the time I finished, but I still felt strong. It was the longest I’d run I’d done since the LI Half in May.

I’m hoping to cover over 20 miles this vacation week. That will help me reach my monthly target. I’ve run more than 80 miles in each of the last three months and I’m hoping to continue that for June. It’s supposed to get very hot and VERY humid as the week goes on. That could curb the length of my runs unless I drag myself outside early and beat the heat.

Building character on the Bethpage trail

On March 24, 2012 By Emerging RunnerLeave a comment

Today’s run (Bethpage State Park): 9.1 miles

Today is supposed to be the better weather day this weekend, so I headed to Bethpage this morning for my long base run. It was tough week in the office, and I addressed my sleep debt by getting eight full hours last night. I hoped the extra rest would carry me through what would be my longest run (so far) this year.

Although I have a brand new pair of Saucony Kinvara 3’s sitting in a box, I decided to do today’s run with the Spiras. I didn’t want to discover any fit problems with the Kinvaras that I’d need to endure throughout the bulk of my run. Still, I was concerned that I’d have a recurrence of chafing at the back, along the Achilles, that I’d experienced last weekend.

Bethpage’s lot had many more cars than usual, probably because it was the first weekend of Spring. I also arrived an hour later than I usually do, owing to my later wake-up time this morning. As I made my way through the initial hills, I saw numerous runners along the way, most of them heading north to the start of the bike trail. The Syosset Cross Country boys team were running hill repeats on the big hill and it reminded me of when I did that last year to prepare for the town of Oyster Bay Supervisor’s 5K.

There must have been forty high school age runners on the path today, I kept seeing them coming from the other direction at different points in my run. They all looked strong and fast and I was glad they weren’t going my way because it would have been humiliating to be passed dozens of times. Surprisingly, I was only passed a couple of times today.

I knew I was in for a better experience than last Saturday’s because I still felt plenty strong at the Southern State crossover that led into the Massapequa Preserve. I came up behind a couple of runners that I hoped would pace me a little, but I ended up passing them because they were running a little too slow. I U-turned after covering four and a half miles and prepared for the second half of my run.

I had no issues with the back of my heel today but I did have some chafing problems with my small toe on my right foot. It got fairly uncomfortable, but I didn’t stop because I knew there wasn’t any quick fix for it. As much as I like the Spira’s I’m noticing some small fit issues that come out on longer runs.

Despite the foot issue, I felt very strong throughout the run. It seemed to take little time to get to the seven mile mark today. I didn’t take any anything for an energy boost and only sipped on a little water late in the run. At Bethpage, the last two miles is what I call the “character-building” phase of the run. There are some smaller rises and some steep short sections, with a few downhills to balance it out. But, inevitably, the last hill awaits. There’s no escape.

Despite arriving at the 8.5 mile point, I still had good energy as I made my way uphill and I even passed another runner on that section. The best part of the bike trail is the short, steep downhill that leads to the parking lot. I embraced it fully today and carried my run an additional tenth mile back to my car.

So despite missing a couple of morning runs this week, I feel on track for my Half Marathon training. Next weekend I may need to do my long run on Sunday so I can get in some speed work on Saturday. Before the LI Half is the Marcie Mazzola 5K. I’m hoping that a good base and some fast twitch activation will yield a decent time for that race.

Top of the mornin’ run at Bethpage State Park

On March 17, 2012 By Emerging RunnerLeave a comment

Today’s run (Bethpage State Park): 8.2 miles

Green Day

Happy St. Patty’s Day. I’m not Irish, but in honor of the holiday I wore my kelly green quarter-zip on today’s run. This was to be my weekend base building run and, after a later than usual start, I headed over to Bethpage State Park.

When I arrived I saw a few dozen runners dressed in green circling the parking lot in what looked to be an informal race or a fun run. Many wore leprechaun hats or green St. Patty’s themed headgear. There were no signs saying what the event was for, but people seemed to be having a good time.

I wore the new Spira Stinger XLT’s because I was curious to see how they would do on a long and hilly run. After getting past the first short hill and making my way down the long hill that followed, I was into the wooded section of the bike trail where the first mile seems to come quickly. I felt a little stronger than last Saturday, when I ran the trail for 7.4 miles. I hoped that I’d feel even better as I went along today.

The XLT’s provided a responsive platform and felt comfortable underfoot throughout the entire run. It wasn’t until I was into my third mile that I detected a hot spot above my left heel. I hoped it would go away but it grew worse, and when I reached 3.75 miles I needed to stop for a minute to adjust my sock and re-tie my lace. That did the trick and I continued south, passing over the Southern State and turning around at Linden St. after passing the 4 mile mark.

There were many runners, walkers and cyclists on the trail today. I recognized a lot of the runners that I see almost every time I run at Bethpage. At one point on my return leg, I was behind three women who were trotting alongside a man who was race-walking. They were all dressed in St. Patty’s attire. This group took up the entire path and I had to run in the dirt on the left side to get by. They acted annoyed that I didn’t greet them when I passed them. One woman yelled an unfriendly-sounding, “Top of the mornin’ to ye!”

This was the third consecutive weekend since I started my half marathon training and I was pleased with the way I felt throughout the first six miles. Like last week, it was the last two miles that really challenged me. It’s as much mental as physical. The last mile and a half have the biggest hills, and I always dread the final long climb.

I made it through the second-worst hill that comes a mile before the start (and finish). I was hurting but still managed to pass a few slower runners as I made my approach to the last hill. I gritted my teeth and went for it, slogging my way along the longest half mile of the run before finishing with a short downhill run to the parking lot.

It was a hard workout but I improved on my pace from last Saturday’s 7.4 mile run. I don’t think I’d do too well if the half marathon was next weekend, but there are still six weekends to train before the race. Tomorrow’s run will be for recovery. I’m looking forward to that.

Trailview to Stillwell had its ups and downs

On January 29, 2012 By Emerging RunnerLeave a comment

What goes up must come down (and then up, then down, etc.)

Today’s run (Trailview State Park): 3.5 miles

After sixteen years living within minutes of Trailview State Park, I finally made it over for a visit this morning. Trailview is actually a series of connected trails that run along a strip that starts just above Bethpage State Park and goes north almost 8 miles to Cold Spring Harbor. The trail is interrupted at points where roads (some major) intersect the route.

The section of Trailview that I ran started adjacent to Jericho Turnpike in Woodbury and it connects to Stillwell Woods at the separation of Syosset-Woodbury road. The section I ran wasn’t very long but it provided quite a workout. I wanted more of a challenge than I get from my usual Stillwell loop and I sure found it on the Trailview path.

After parking in the lot next to the trail head, I chose one of two paths that run north. The trails are only wide enough for a single runner or mountain biker, but two people could walk side by side in a pinch. In fact I encountered a few walkers on my way back and we all managed to make room as we crossed paths.

The trails quickly transitioned from flat to rolling, to the point where it seemed like I was either running up or bombing down a steep hill. I did fairly well on the rises and was surprised that I didn’t experience major lactic acid burn as I ascended the hills. It was the sharp drops that bothered me most, because the terrain was uneven and full of baseball-sized rocks. I was concerned about taking a tumble a few times.

The trail ended at Syosset-Woodbury Road after dropping about 40 feet to street level. I continued across the road and encountered two runners coming out of the woods. I asked them if that was the access point for Stillwell and they said yes. Almost immediately after that, I encountered two mountain bikers. The first one said, “One more behind!” and the other politely thanked me for giving way for him to pass.

I only ran about a quarter mile towards Stillwell before turning back. I’d encountered a split in the path and I didn’t want to get lost in Stillwell while my car was parked over a mile away at the Trailview lot. I knew that all the downhills I ran on the way over would come back to me as challenging uphills, but I looked forward to the challenge.

It seemed as though I covered the return in half the time it took to get to Stilwell. I’m guessing it was because I knew by then what lay in front of me. I wasn’t quite at my targeted distance when I reached my starting point so I ran a little longer down the other trail. It was only 3.5 miles but it was a lot of work, not unlike last weekend when I ran through thick snow.

It was a good weekend of running and I was pleased to get back on the trail after being away for a few weeks. It’s less than two weeks before my next race. I guess I’ll need to focus on speed this week and next weekend.