Does race pace matter?

On April 12, 2010 By Emerging Runner6 Comments

Posted results from yesterday’s race

Today’s workout: Post race rest day

I know I sometimes get too caught up in the metrics of running and miss seeing the forest for the trees. However, I know that capturing, aggregating and analyzing performance data helps motivate me to run every chance that I get. Yesterday I was prepared to end up with a middling overall race pace once I passed the mile 1 checkpoint at 9:29. That was disappointing because I always look forward to races providing a 20-30 second per mile improvement over training paces. When I passed mile 2 I heard the race official calling out times in the 17:00’s and knew I was making my way back to goal pace. When I heard “25 minutes!” shortly before the race-ending hill I was convinced I’d end up well below expectations. Ultimately, I did fine. Compared to the paces I’ve run recently, 8:41 is darn good. But it didn’t seem so at the time.

I know running is about health, community, experience and fun. How fast you go depends upon your physical abilities and your conditioning. But a race is really about speed and competition. Some people take a different approach and view races as an opportunity for a shared experience. Their pace and finish times don’t matter. For them, it’s about the journey, not the destination. I sometimes wish it didn’t matter whether I broke 8:30 or if I ended up in the 9:00 minute range. I know myself well enough that if it weren’t for goals, targets and PR hopes I wouldn’t work as hard to prepare for races. The health benefits I get from running come from all that work. All the same, I still enjoy a long, easy, slow run on a cool Sunday morning as much as anyone. But on race day, for me, it’s all about the numbers.

Sole F63 – A great first impression

On March 19, 2010 By Emerging Runner2 Comments

Today’s workout: 2.4 mile run at ??:??/mi.

The new treadmill arrived yesterday and the old treadmill is now sitting at the end of the driveway, awaiting Monday’s trash pickup. My wife and kids were very excited to see my reaction as I made my way upstairs to look at the new arrival. They had waited for me to get home so I’d be the first to use it, which was incredibly sweet of them. In truth, my wife should have had the privilege of doing the maiden run because she put far more mileage on the old unit. I expect this will also be the case with the new F63.

I ran a couple of minutes last night to get a feel for the treadmill. First impressions were that it was more elevated, sturdier, smoother and quieter than the ProForm it replaced. This morning I did a real workout, starting slow (just push one button to set a pace!) for a minute before locking in on 6.4 MPH. This translated to a 9:23 pace but it felt faster than that. My Garmin agreed with me, displaying 8:59/mi. The margin of error on the Garmin makes me believe my true pace was closer to 9:05. I’ll recalibrate the Garmin tomorrow and compare that to the treadmill to get a better understanding of its accuracy. Aside from this discrepancy the running experience was very good. I appreciated the quiet ride, the fan, the metrics and the solid feel of the unit beneath my feet. After my shower I listened for the whine of the treadmill from my wife, who normally starts her run around 5:15 AM. Nothing. A walk down the hall confirmed she was running on it and I heard her steps louder than the treadmill’s motor. My wife liked it as much as I did and she couldn’t believe how quiet it was compared to the old treadmill. I think we made a great purchase and, with all the programs and elevations, there’s still much more to experience. I really like the new treadmill but with the beautiful weather on the first day of spring, I’m still aiming to hit the roads or trails tomorrow.

A gloomy day makes for great running

On March 14, 2010 By Emerging RunnerLeave a comment

Gloomy but rain-free morning

Despite losing an hour due to daylight savings time this morning I was happy to wake up to an overcast but rain-free sky. Even though I maintained a better than average pace during yesterday’s run on the treadmill I was largely unsatisfied with the distance. I felt like I’d worked too hard to cover 2.8 miles even considering that I’d done another 1.2 miles on the elliptical prior to my run. As I ran yesterday I thought about Dean Karnazes who supposedly ran 211 miles on a treadmill within 48 hours. Acknowledging that Karnazes’ fitness is at a level that allows this, I still cannot imagine how he handled the tedium of running for two full days without going anywhere. Karnazes claims that he sleeps while he runs during ultramarathons but running on a trail or on straight empty roads is different than running on a treadmill where any stumble can result in hitting the ground (or the tread belt) at speeds of over 6 MPH. I’ve said it before, treadmills scare me.

The conditions at 7:30 AM this morning were near perfect for a run. The temperature was just shy of 40 degrees and the strong winds from last night had calmed to a steady breeze. The air was humid which caused an odd combination of chill and warmth when I ran directly into the wind. Many times during my run my glasses fogged but it was never so bad that I needed to clean them off to see. I did not give a thought to my pace though I knew I was running slow. When I reached the 34 minute mark I thought about the way I felt on Sunday when I reached the same point during the race. It was a very different feeling running on level and stable ground with no pressure to reach the finish line. By then I knew I could maintain my easy pace for a long time so I decided go for 50 minutes and ended up covering 5.3 miles at around 9:35 per mile. At that pace I felt I could have run another five miles without a problem but I had told my wife I was going out for 45-50 minutes and I didn’t want her to worry.

On days like this I sometimes think about my readiness to run a half marathon and I’m sure I could complete one with some more focused training. In the meantime I’m considering running the 10K in this year’s Long Island Festival of Races and doing the full 5 mile Stillwell XTERRA in June. All in good time, today I was happy the rain held off long enough for me to finish five+ miles feeling strong and fit.

The rain won’t stop falling so the elliptical and treadmill are calling

On March 13, 2010 By Emerging Runner2 Comments

The rain was coming down hard this morning, as expected, so any hopes for an outside run today were dashed. My wife was already on the treadmill so I hopped on the elliptical and joined her for the last 15 minutes of her run. It was a good warm-up for my 25 minute run that followed hers. Between the elliptical session and the start of my run I re-hydrated with a mixture of Zico coconut water and ground chia seed. Between the 15 minute warm-up, the five minute break and the energy mix I was able to start fast on the treadmill instead of working up to cruising speed like I usually do after starting cold. My goal was to run 30 minutes but after less than a mile I decided that was too ambitious. There’s something about treadmill running that causes me to silently plead for it to end as soon as possible. As I’ve mentioned before, the lack of stimuli makes the minutes crawl by like hours.

I bargained with myself to reduce the intended length of the run as I reached the 15 minute mark. I’d already covered more than a mile on the elliptical and I was running at a good clip so I reduced my time goal by 5 minutes. I ended up covering 2.8 miles in about 25 minutes at 8:51/mile and finished feeling like a wet noodle. I’ve spoken to other runners who tell me treadmill running is far easier for them than street running but for me it’s just the opposite. I can run 5 or more miles on the road or trail and come back feeling relatively fresh, but, perhaps due to the static air and the heat in the room, the treadmill is tougher going. With our new treadmill due for delivery next Thursday I’ll see if it’s the treadmill or just my treadmill that’s so exhausting. The rain is predicted to continue through Sunday but perhaps it will be polite enough to stop for an hour so I can take my workout outside.

Pace perception, pace reality

On March 12, 2010 By Emerging RunnerLeave a comment

I think I may have a distorted idea about what constitutes my “normal” running pace. In my mind I consider myself a 9:00 miler but in truth I’m not. Garmin Connect provides reporting tools that allow you to analyze your history and this helps me compare where I am today against previous periods. Sifting through the data and applying the appropriate filters allows me to see what paces I was doing last year on the treadmill, the road, the track and the trails. My overall pace, current or historical, means very little because it’s a blend of those running types. Comparing or just reviewing anecdotal data, I see that my normal road pace is about 9:15. There is a margin of error because this data comes from my Garmin which has an over/under tolerance of about 3%, depending on its state of calibration. I often move the footpod from pair to pair depending on the type of running that I’m doing. When calibrate accuracy to .01 mile on my Adrenalines and then move the footpod to my New Balance trail shoes I’ll get a different result. It’s an inexact method but it’s good for measuring trends over time.

Prior to last Sunday’s race I had focused primarily on building up my running legs with less concern about pace. In the first two post-race runs this week I kept the speed dialed down in consideration of recovery. Today I decided to start faster and maintain a pace that was on the edge of discomfort. About halfway through I increased the speed a bit more and at the end I expected to see that I’d run the type of pace I do for road races (8:19-8:40). I was surprised to see the Garmin readout say I’d covered my distance at 9:00 per mile. It sure seemed faster than that. It’s possible that the Garmin under-counted because of calibration variance and I was on the treadmill and not on the road. Next week we’ll have our new treadmill that will provide a readout that I can compare to the Garmin’s. It was nice to run my “normal” pace today, despite my delusions of grandeur.

What’s the right pace?

On February 17, 2010 By Emerging RunnerLeave a comment

With another few inches of fresh snow on the ground (that has turned mostly to ice on the road) I have had to delay my return to 4:00 AM outside running until at least next week. I was thinking about pace as I started up the treadmill this morning. With my increasing familiarity with the (unmarked) speed control slider on my treadmill I can quickly set whatever pace I wish to run. A check of the Garmin at the end usually confirms that I ran the pace that I expected. It’s not ideal but I don’t mind since I know my new treadmill will soon provide all that information, and more, in real time. Today I settled on a 9:20 pace because it seemed sufficiently challenging. With the warm temperature of the room it was fast enough. I had a good run and felt the workout.

I started thinking more about the metrics of running and how 5 seconds over the course of a 5 mile race can make such a big difference. In the 8K I ran last year I thought I had nailed a sub-9:00 pace but forgot that 8K is actually 4.97 miles so I missed 8:59 by mere seconds. But does that matter? I’d say yes and no. Yes because running in the 8:00’s is usually more desirable than running in the 9:00’s. So for racing, yes, pace can matter. But for everyday running – unless one is specifically aiming to improve speed – I think enjoyment wins out over speed. For recreational running, following the strategy of “gain, but no pain” is probably the best way to choose the right pace. That’s my view these days.

Running with traction devices is not snow good

On February 10, 2010 By Emerging RunnerLeave a comment

Snow has been the story of the day. Predictions that 12-16 inches of snow would hit Long Island made me decide to work from home today. With Skype, high speed networks, VPN and cellphones I can do anything at home that I can do at the office except get coffee from the Keurig machine in the pantry. Before I started my run I decided to try the traction slip-ons that I recently bought at TJ Max. They are made of rubber and after slipping them over the front of the shoe they can be stretched tightly over the rear for a secure fit. On the bottom are steel studs across the front foot and heel that supposedly provide traction on snow and ice.

I set out for my run and quickly noticed that amount of snow was too high to let the snow treads make much of a difference. Further, while the treads were stable front to back they were very unstable from side to side. It was a lot like running on sand and after 1.3 miles of discomfort, I became concerned that I was putting too much strain on my ankles and knees. I decided to head home thinking I would have been far better off just running with trail shoes.

I wasn’t ready to give up before completing my workout so I headed upstairs and fired up the treadmill. I ran about 2.4 more miles at 9:14 per mile, the fastest pace I’ve maintained since my recent bout with pneumonia. Although it was a busy day with conference calls and other business related matters I managed to get out and shovel the driveway a couple of times. My wife set the pace and we got through a good amount of snow fairly quickly with my daughter helping as well. I’ll admit that I actually enjoy shoveling snow. That said, I am hoping that we’re seeing the tail end of the storm so that tomorrow’s commute will go smoothly. In terms of activity, I’m not quite done for the day. We’ll be heading out around 9:00 tonight for one more round of shoveling. No complaints here.

Good progress, surprising distance

On January 24, 2010 By Emerging Runner2 Comments

After yesterday’s invigorating run I was anxious to get out this morning and duplicate my good experience. It’s due to rain fairly hard today but it was dry at 8:20 AM when I began my run. It may have been a little warmer than yesterday at that time, closer to 30 degrees than 25, and there was some moisture in the air that made it feel even warmer. Like yesterday I wore three top layers but I traded the running tights for lined running pants. That was a good choice and I remained comfortable throughout my entire run.

I’d covered 2.15 miles on Saturday which was a good distance in terms of progress and my current readiness. I mapped out a route this morning that would add about 10% more length fthan yesterday’s run. Somehow during today’s run I forgot some details of the route and I ended up covering 22% more distance – 2.75 miles in 28:15. My pace was slightly faster than yesterday’s: 10:16 per mile although I didn’t think at all about speed. Instead I tried to focus on my forward lean and front and mid-foot landing. I only monitored the time on my Garmin as I ran and ignored the other metrics. When I passed 25:50 I thought wistfully of recent past glories – back in November I PR’d in a 5K race at that time. Today I ran 2:25 minutes longer than that but covered 11% less distance. My reaction to running 2.75 miles at 10:16 was great happiness. I didn’t want to go as far as I did but I recovered well, re-hydrating with a can of coconut water. As of now, I feel no inclination to rest or nap.

Next week will be a test in terms of my returning to my usual 4:00 AM running schedule. I’m thinking that I’ll rest on Monday, treadmill run on Tues and Wed and rest or elliptical on Friday. That’s the plan for now. If I’m dragging during the second half of the work day I may need to cut back a little on that program.

Doctor’s orders: It’s okay to run again

On January 18, 2010 By Emerging RunnerLeave a comment

I had my follow up visit with my doctor this morning and my condition has improved enough to allow me to return to work tomorrow. It’s been a long time since I’ve been in the office and I’ll admit to being a little ambivalent about the whole thing. While I miss my co-workers and the energy of the work day it’s hard to give up that extra sleep and the happy avoidance of the commuter trains. All the same, it’s time to come back. The best news I got was that I am now permitted to run so long as I keep the distance to 2 miles or so. That is until the weekend when I can expand my distance and duration based upon how strong I feel. The doctor still cautioned me that I should run easy this week. No problem, I am not anxious to set any speed records at this point, I really want to get back into the rhythm of the run.

After I got the go-ahead from the doctor I decided to hit the streets for a 20 minute easy run. Although I haven’t got far enough into ChiRunning to do anything useful in terms of technique I’ve read enough to start incorporating some elements into my style. Along with that is the form I had been working on prior to my illness using smaller, more frequent steps and midfoot striking. By the time I finished doing some necessary tasks plus spending time with my daughter doing homework and practicing her skateboard skills I felt like I was running out of light. Yesterday, while driving in my neighborhood I twice came upon some women who were doing their “health walking” in the street, side by side. They took up half the road, and foolishly, they were walking in the same direction as traffic. I tried to signal to them that they should move over but they clearly did not appreciate my advice. Later I came upon them blocking another street. How they could trust people who speed through the neighborhood while talking on the phone? It’s stupid, naive and a tragedy waiting to happen.

So to be safe I did today’s running on the treadmill. 15 minutes was enough to humble me. I did the first mile at 9:30 without feeling like I was exerting myself too badly. The remaining distance (totaled 1.52 miles) was at a slower pace but my overall pace was about 9:50. It was a tough run and I can see that I have to be patient about my recovery. It doesn’t matter though. 15 minutes today, perhaps 25 minutes this weekend and then a gradual increase in speed and distance will get me back to my late-December performance levels. It was great to run today – guilt free!

A shoe-in for holiday shopping

On December 7, 2009 By Emerging Runner8 Comments

Sunday’s weather was much better than Saturday’s and I headed out around 7 AM with the intention of covering more distance than I’d done in any other run over the last week. It was colder than I expected and I regretted not bringing a hat that covered my ears. I knew that the heat I’d generate from running would eventually resolve that and it did after about ten minutes. I headed over to neighborhood #2 for a change of pace and did the widest loop I could navigate and ended up covering about 4.75 miles at 9:08. I then returned to my nice warm house where everyone was up and ready for breakfast. Before long my brother and his family headed into the city to see my dad and to take in the sites at Rockefeller Center and Central Park. We had a fun visit and it was great seeing them again after visiting them in Boston just a few weeks ago.

I heard from my friend at work who recently ran the Baltimore Half Marathon with an impressive time. She suffered some injuries post-race and was advised by her doctor not to run for some weeks. I was happy to hear she was back on the road and running pain-free. She recently bought Brooks Adrenalins after analysis at Jack Rabbits in Union Square. I’m very curious to hear her impression of the 10’s since they are on my short list for when I replace my 9’s that have about 400 miles on them at this point. I’m also interested in the new ASICS GEL-2150’s and the Mizuno Wave Inspire 6’s. It’s great when you have to buy new running shoes. Happy Holidays!