Hot run before a cool parade

On May 28, 2012 By Emerging RunnerLeave a comment

A memorable parade on Memorial Day

Today’s run (street): 3.9 miles

We needed to get out a little early this morning to get our son to the staging location for the Memorial Day parade. It was fun to see him come by, playing with the school band. After seeing friends and neighbors, it really felt like a small town event. By the time the parade was done, we were all ready to begin our Memorial Day lunch. Sure feels like summer, even if it hasn’t quite arrived.

I’d planned to run on the treadmill knowing that we’d be under some time pressure in the morning. But the skies were bright at 7:00 AM, and I knew I couldn’t stay inside. Instead, I geared up for an outdoor run and I considered the temperature (67°), but not the humidity (oppressive).

There was a breeze from the north when I started my run, and that made the air feel deceptively cool. It soon became apparent that it was going to be hot. I tried to follow roads with tree shade on the left side but the sun was strong and so was the heat. I made the mistake of checking my pace nine minutes into the run, and that prompted me to speed up my progress. Normally that’s desirable, but with the humidity, I may have been better off maintaining my prior rate.

As bad as it was, I didn’t feel it was too hot to run. I capped my distance at 3.9 miles, but that had more to do with my limited time than to the heat. I ended up with an average pace that was 25 seconds per mile faster than my first mile. Since today’s a holiday I decided to run today instead of taking my usual Monday rest day. I’ll probably rest tomorrow and run on Wednesday and Thursday, before I take my usual two days off before my race.

Shorts success at the SOHO REI

On May 25, 2012 By Emerging RunnerLeave a comment

Shorts but sweet

Today’s run (street): 3.6 miles

My office is usually a ghost town on the day before a holiday weekend. Acknowledging that, my company officially closes our office at 1:00 PM. I chose to work from home this morning instead of coming in for half a day. We begin “Summer Friday’s” next week, but this was the next best thing.

With no commute to worry about, I had more time to sleep in this morning. I’ve been feeling sleep debt lately so this additional rest was welcomed. After morning coffee and the news, I changed into my running gear and headed outside. The skies were cloudy, but free of rain. Humidity was high, but I figured that an outdoor run would be far preferable to the treadmill.

My route took me through the top of my neighborhood and then down to the bottom, and back. I ran well and ended up pacing a little better than my average. Since today was a week day, I encountered more cars than on a typical weekend morning. I spent more time than normal running on the sidewalk and was especially careful not to trip on misaligned concrete.

Although I didn’t wear them today, I finally found a pair of good running shorts with pockets. Yesterday, me and KWL went downtown to check out REI’s new location in SOHO that is having a big sale this week. It’s an impressively large store and a good place to waste a few hours if you have them. We didn’t, so we split up and headed for our respected areas of interest – cycling for him and running for me.

After considering options from Salomon, Patagonia, Mountain Hardware and REI brand, I bought a pair of Brooks Rogue Runner III’s. The shorts have a 7″ inseam, two side pockets, a small zipper pocket and an inside pouch. They’ll be great for either the street or the trails.

Recovery + speed, a good combination

On April 8, 2012 By Emerging RunnerLeave a comment

Today’s run (street): 3.7 miles

My biggest motivation to get outside the next day after a tough workout is that I know I’m in for an easy run. The word I use is recovery, although I’m not sure that’s how other runners may define that term. For me, it’s liberation from the stopwatch, an opportunity to proceed at a comfortable pace, so I can focus on the sights and sounds of my surroundings.

A funny thing about these recovery runs is that I often introduce a little speed play into the mix. The relaxation eventually becomes an energizing force. Today’s run was like that. I dressed with more layers than I’d have chosen for a performance run and set off for a trip around the neighborhood. I took it easy and followed a different route than normal, running around the nearby middle school where a boisterous game of adult flag football was being played.

When I changed direction for the first time, I was hit by some fairly strong headwinds and was doubly glad I had dressed on the warmer side. Today is Easter so the streets were quiet, and I enjoyed the lack of cars on the road. There weren’t many people outside either, so I had the sunny streets all to myself.

By the time I reached three miles, I was ready to turn to home and I followed a route that had a long, but moderate, incline. Once I cleared that section, I poured on the speed and completed the last half mile at a pace 20 seconds faster than my overall average. That last burst of speed put my time within the range of a training, rather than a slow recovery, run.

I finished the weekend after logging almost 15 miles (25 for the week) and added yet another mile to my longest run (so far) this year. I may do some intervals tomorrow, even though I usually take Monday as a rest day. I’ll need to wrap up my taper for Sunday’s 5K by Friday. Right now I’m in great shape for long runs, but I’m not sure my 5K speed is ready to tap.

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.

Xmas Stillwell run

On December 25, 2011 By Emerging RunnerLeave a comment

Today’s run (Stillwell Woods): 3.4 miles

Today is Christmas, and though there’s no snow outside, it’s plenty cold. I thought about doing a neighborhood run to take advantage of the quiet roads. My wife reminded me that snow would be here before I knew it, and suggested that I run at Stillwell while I still could. That made sense to me so I geared up and headed over to the park.

It was quiet when I got there, but soon a few runners appeared, all heading toward the woods. After some dynamic stretches, I followed the runners and chose a different route than usual. This path runs along the southern part of the woods and it connects to my normal route via a steep uphill section. I’d had about five minutes to get loose enough to attack this climb and I came over it without much trouble.

From there I locked into my familiar course and encountered a few people running their dogs. I also crossed paths with a couple of runners I’d seen at the trail head. Although it was just below 30°, I was beginning to get hot. I’d worn layers anticipating wind and chillier temps within the woods, but I began to sweat after I’d covered my first mile.

I ran along the eastern side of the big field and ducked back into the woods to start my main loop. A little further in I saw the same couple running from the other direction. The woman, who I initially viewed with sympathy because she was only wearing running shorts, seemed a lot more comfortable than her partner, who was dressed more like me.

I reached the point where I needed to decide whether to wind down or add a couple more miles to my run. Although I had no time constraint, I chose to cut it short and headed west along the northern path towards the main trail head. There will be lots of opportunities to run this week and I didn’t want to overdo it today.

It was a decent run and a nice break from the road. I’m not sure where I’ll run in the coming days but I would like to put in at least one hour-plus run in the next few days. Happy holidays!

A perfect running gift

On December 23, 2011 By Emerging RunnerLeave a comment

Energy for the holidays

Yesterday afternoon my friend and colleague KWL presented me with a thoughtful holiday gift: GU and Roctane gels plus Kind bars.

I really appreciated it and loved the presentation. The banner at the top says “Happy Running in 2012!” That’s the spirit! I’m hoping that next year KWL and I will match or exceed our running and biking adventures of 2011.

Ho Ho Ho Holiday running sounds good

On December 6, 2011 By Emerging Runner2 Comments

Today’s run (treadmill): 25 minutes

Another treadmill run this morning. Unlike my usual method where I start easy and then pick up speed, today I began with a fairly fast pace and kept it up until the end. My energy level was high throughout the workout, a good sign that my conditioning strategy is working.

I’ve decided to sign up for the Ho Ho Ho Holiday Run that happens on Saturday, December 17, in Bethpage, NY. I really like holiday themed races because they reinforce the idea that racing, while competitive, is also fun. I have never done this race before (nor have I ever raced in December) so this will be a new experience. The date is a Saturday, which means I’ll have still have most of the weekend to celebrate my (predicted) mid-pack finish.

Bright morning on the Shining Sea Trail

On September 30, 2011 By Emerging RunnerLeave a comment

Today’s run (Shining Sea trail, Falmouth, MA): 5.3 miles

School is closed because of a religious holiday, so we decided to take an impromptu trip to Cape Cod. We’ve spent a lot of time at the Cape and usually stay in our favorite place in Falmouth. I headed over to the Shining Sea bike trail around 6:30 AM this morning and parked in a lot that’s adjacent to the trail head.

This trail is part of Falmouth’s rails-to-trails system that covers many areas around the town. I set out on my run and noticed a similarity to the Bethpage bike trail, including a downhill section at the start. I enjoyed the change of scenery that included picturesque woods and cranberry bogs that spread out on both sides. There were a number of people out walking their dogs at that early hour, plus a group of cyclists and a single runner.

The trail was alive with all sorts of animal life. I counted six cotton tailed rabbits, many squirrels, and even some horses being ridden on a side trail. I ran south until I reached the 2.5 mile mark and continued another .15 miles until I reached a crossing where I turned back toward where I started. The way back felt more uphill so I was looking forward to the finish by the time I reached 5 miles. The last part of the run was an uphill section and it again reminded me of Bethpage where a tough long run is always completed with a big hill at the end. Compared to James Street or Bethpage this was fairly easy and soon I was done.

I may run this trail again tomorrow morning before we head back to Long Island. I do wish that we had a system of trails like that one in my town. But I can’t really complain since I have Staywell Woods so close by. A run there before the end of the weekend would make a nice bookend to today’s run on the Shining Sea.

A different kind of labor pain

On September 5, 2011 By Emerging Runner2 Comments

Happy Labor Day. I’m ambivalent about this holiday because it represents the end of summer vacation for my kids and the end of my vacation week. On the plus side, we are edging closer to fall (my favorite season) when temperatures and humidity both drop. Running in cool fall weather, with the leaves underfoot and the ubiquitous scent of maple from the trees, is about as good as it gets.

I won’t be running today. I considered it earlier in the day, before I experienced a sudden tsunami of pain in my lower back while placing some glasses in the dishwasher. This pain came on alarmingly fast and it felt serious. I have not suffered lower back pain in decades and that problem was solved when I replaced my sleep sofa with a real bed.

These really work

My first reaction was to lie on my back while my daughter quickly brought over two ice packs and a towel to place under my lower spine. After ten minutes I was able to perform a couple of hamstring stretches that loosened me up enough to stand. I walked to the kitchen and took two Aleve. After an hour the pain had dissipated enough to assure me that this was not going to be a major problem.

Suspect #4

I don’t know if was the 25% more running miles that I covered this week, backyard soccer played two days earlier or yesterday’s obstacle course, but my back had clearly had enough. I’ve also been using a Brookstone Fitness Stick that is probably putting strain on little used muscles in my lower back.

So no workout today, although I may do some core stretching later if my recovery continues. I think I’ll celebrate the rest of Labor Day by avoiding any further labor!

4th of July on Stillwell’s Black Trail

On July 4, 2011 By Emerging RunnerLeave a comment

Fun times await you on the Black Trail

Today’s run (Stillwell Woods): 3.8 miles

Happy 4th of July! It’s been a great long weekend and today’s weather is holiday perfect. We have a busy day planned, including a cookout and some time by the pool. I headed out to Stillwell first thing this morning to get in my last run of the weekend. It was already hot at 7:00 AM when I arrived to see mountain bikers staging their gear. I was surprised to see so many people out at that hour, especially on a holiday.

After yesterday’s hard training I had no intention of pushing my pace today. I watched the shaded paths unfolding in front of me and took a left onto a trail marked “More Difficult.” I’ve gotten into the habit of running my safe, standard loop at Stillwell that isn’t that hilly. More importantly, I know that trail well enough by now that I don’t get lost.

The trail I picked today did not seem too challenging as it wound around trees and large rocks. I soon recognized that I was running the Black Trail, that served as the primary course for the 2010 XTERRA 6K trail run. As soon as I made that connection I knew what I was in for and 50 yards ahead the path dropped sharply into tight switchbacks that came back up as fast as they’d dropped. I remember, during the race, seeing runners going down, then up, as the path weaved across the woods like nature’s bank teller line. I knew today that my reward for reaching the top was 100 feet of flat trail before I’d encounter another climb.

I wasn’t running all that fast so the extra work didn’t bother me much. After 20 minutes of hard running I peeled off to a path marked “Less Difficult” that eventually intersected with my normal route. I decided to take the easier choice and finished the run after covering 3.8 miles.

Going off the beaten path (pun intended) put me in the cross-hairs of the mountain bikers who seek out the most difficult parts of Stillwell Woods. I had expected the park to be deserted but I encountered almost a dozen bikers along the way. At one point I was coming through a tight, winding section of singletrack when three mountain bikers suddenly appeared in front of me. The lead biker yelled “Runner!” and we yielded to opposite sides. I liked that — I am a runner!

I was a wet noodle by the time I left the trail head and reached my car. I headed right home, forgoing the car’s AC, and changed immediately into my swim trunks when I got home. A quick jump in the pool cooled me off better than any shower could. We’ll be out later for more swimming but that was about as good as it gets. Enjoy your holiday, I’ve had a great start to mine.