In the dark about pace

On July 1, 2009 By Emerging RunnerLeave a comment

I went back to my 4:00 AM run routine this morning. It was the first time in almost two weeks that I did this early morning outdoor workout. The stage was set for a good run as I was coming off a non-running day. The air was relatively cool and I’d had a good night’s sleep although I did feel a bit tired as I made my way outside. I knew once I hit the street I’d be fine.

When I started my run I felt some initial leg tightness but not too much pain. I was conscious of my speed and I tried to maintain a brisk pace. I was slightly more alert than I’d been in previous runs in the dark and I hoped that this, plus top-of-mind awareness of my speed and form, would land me below 9:00/mile. I was at the 20 minute mark when I turned onto the road that would lead me home and I decided to put even more energy into my pace. Based upon how I’d run I expected to finish with about an 8:50 overall pace. When I arrived home I checked my Garmin: 2.44 miles in 22:55. 9:24 per mile. Huh?

I don’t get it. I did everything I could to maintain a good pace. I lifted my knees, kept my head up and concentrated on staying upright and practically sprinted the last half mile. I’ll Gmap my run later today as a check against the accuracy of the Garmin but I know that it will match closely. There’s either something about the dark or a flawed expectation that I can run efficiently at such an early hour. No matter, it was still a good run and a good workout and I enjoyed being back on the street at 4:00 AM.

3.5 under 9:00 = :)

On June 27, 2009 By Emerging RunnerLeave a comment

After yesterday’s long but unsatisfying run I decided to cut the distance and go for some speed. A person commented on emergingrunner.com that I should be doing tempos and intervals to get my speed up. I agreed with that and made it a point to actively think about my pace as I ran this morning. I went out around 7:00 AM before the sun got too hot and I tried to head off the initial leg pain with some dynamic stretching. I hit the road and felt a little better than I did on Friday but I also felt like I was expending a lot of effort and needed to throttle my speed if I was to complete even a short distance run.

My goal was to run about 30 minutes at a pace similar to my 5K run in May. I didn’t feel the fluidity that I get at times but it was okay and I really liked the feel of the Asics 1130’s I picked for today’s run. I ran in the Brooks yesterday and while I have no complaints about them I think I like the feel of the Asics a little more. Hard to say, both are good. I took some less traveled streets, making up my route as I went along while staying conscious of my 30 minute timing. I wanted today’s run to be low impact so I’d have something left for tomorrow.

As I hit the 26 minute mark I turned east to begin making my way home and stepped up the pace a little. It was beginning to get hot and I picked roads that had a lot of tree cover which really helped the way I felt. I was about a half a mile from home when I noticed an SUV pulling up along side me and saw a woman who had her window down to ask me the location of a street. I actually asked her to speed up because she was throwing off my pace and I carefully recited the series of lefts and rights she would need to follow to get where she wanted to go. It wasn’t until afterward that I realized I was talking fairly well while pushing my speed.

In the end I ran 3.51 miles in 31 minutes for an 8:50 overall pace. I was happy to have broken 9:00 and I was very satisfied with my run. It’s the weekend and back to work on Monday. I’ve put in a lot of miles this vacation week and I’m thinking that it’s time to return my focus on speed.

Me and my running shoes

On June 23, 2009 By Emerging RunnerLeave a comment

To many, gear is gear. A pair of running shoes is merely a tool to faciliate the run. In some cases running shoes are a necessary evil, especially for those who would prefer to run barefoot but don’t do that for practical reasons. I love running, that’s pretty obvious to anyone who reads this blog. But it’s not just running that I love, it’s all the cool things that come with that: new technologies to enhance the experience and the other gear that you need to maximize performance and comfort.

When I first started running I was relatively indifferent to shoes. I had no idea what was important when I went to Foot Locker for my first pair of running shoes. These would actually be my second pair, having bought some in the early 90’s during my earlier running days. I put myself into the hands of the saleswoman who admitted that she didn’t run but said that she fits runners all the time and knows what works for most. I don’t recall every shoe I tried on that day but the Nike Turbulence 13’s that she recommended fitted me the best. I had a great 500+ miles on those shoes but in the end. after inspection, I’d wondered whether their neutral nature played into the upper leg pain I had experienced near the end.

Including those Nikes, I’ve bought a total of four pairs of shoes since my return to running last summer. I bought a pair of Nike Kutu trail shoes that were inexpensive but never felt right. My last run in them was so negative that I immediately put them away for donation. I replaced those with a pair of New Balance 460 trail shoes. I haven’t liked the high-end NB shoes I’ve tried in stores but these 460’s are great. They were inexpensive but they’re solid performers with a good feel and nice response on both street and trail. No Gor-Tex or fancy features but they do the job well. I bought my Brooks Adrenalin GTS-9’s the day after my 5K in May. These are good shoes, not as responsive as the Nike 13’s they replaced but their stability properties have helped my upper leg problems. I’m not sure I’ll get the same shoes next time but I’m pleased so far.

The last pair I bought were Asic Gel-1130’s that I tried for the first time this morning. These are a few rungs down from Asic’s top line but they are far from low end. The fit is nice – more comfort than the Brooks but only by a little. I set out to do a mid length run this morning after icing both quadriceps and I ended up covering 5.13 miles at a 9:19 pace. I thought I might have run a little faster than that but the Garmin doesn’t lie (when calibrated correctly). The Asics felt really good and responsive and compared well against the Brooks. I’s say the Brooks are probably better overall in terms of feel but not by that much. I will enjoy having the 1130’s in the office, ready to take on whatever the streets of New York City can offer.

The running clothes make the man

On June 17, 2009 By Emerging RunnerLeave a comment

There’s something very motivating to me about running gear. Walking through the running sections at City Sports, Paragon and even Target sparks a desire to buy something and then immediately go running. Those who know me understand how much I usually dislike clothes shopping. Every weekend my wife suggests that I go get some “clothes that fit me.” I almost never do because I find it tedious. But if she suggested that I go spend the day looking for running gear I’d be out the door in an instant.

Last night I placed my morning running gear on the bed in the guestroom. Just seeing it this morning generated excitement and anticipation of a run. There’s something about putting it all together: the running shorts, HRM, Garmin watch, jersey, socks, shoes, vest, hat, headlamp and tail light makes it seem purposeful. I recall having the same feeling getting ready before a hockey game or karate class.

The whole process of preparing for my 4:00 AM run is becoming more efficient. I still get a thrill watching my garage door rise up slowly to show the early morning scene of mist highlighted by house lights, everything quiet save for the sound of a few sprinkler systems and an occasional bird chirping. I usually do some quick warm-up exercises to minimize the initial pain and stiffness I’m still feeling from my right leg. Then, with a push of a button on the Garmin, I get a jolt of excitement and start to run.

I’ll admit that these early morning runs feel easier that those I do later in the day. It may be the cool air or the fact that I’m not fully awake but it feels almost like I’m riding rather than running. That may be a reason why my pace times have been a bit slow since I started this routine. Today I tried to keep my pace brisk and I felt as though I was moving fast through the run and especially near the end when I poured it on. I was surprised to see the Garmin report that I’d run 9:12 for 2.4 miles. I was convinced that I was running at least 8:50 and even faster on the last half mile. Well 9:12 is certainly better than yesterday’s 9:40 pace so I’m heading in the right direction. The only thing better than putting on the gear is taking it off after a good run and celebrating with a cup of coffee while the world is still asleep.

11K is my Sunday best

On June 14, 2009 By Emerging Runner2 Comments

I had high hopes for a 6+ mile run on Saturday but I only had time for 3.8 miles. Still, that meant at least 8 miles covered between Friday afternoon and Saturday morning. AG told me she did 7.5 miles on Saturday and that inspired me to try for at least six today. My prior distance record was 5.95 miles, a point of frustration for me because I ran that with a poorly calibrated Garmin and I thought I had exceeded 6 miles on that run. I set off today armed with both the QStarz Sports Recorder and my Garmin 50 with a goal of running more than six miles.

After the first few minutes of slight pain from my right leg I felt good and I had plenty of energy for a long run. I made my way to neighborhood #2 to build some miles, and exited at the 3 mile mark as I made my way along the southern service road. I copied part of my route from Saturday but in an expanded loop and ran along the busy road that frames the western side of my neighborhood and meets Jericho Turnpike that parallels the north side. I intended to exit into my neighborhood at the same place as I did yesterday but as I crested the hill I turned in sooner so I could run some less traveled side roads and accumulate more distance. I was pleased when I reached 5 miles because I knew that it would be at least one more mile until I reached home. I had a fleeting thought about running 7 miles but I thought that would be a fun milestone to break in the future. As I came around toward the middle school I saw that I had gone over a half mile past 6 and I followed a path that I know is exactly .25 miles from my driveway. As I ran by that point I noted my distance so I could benchmark the accuracy of the Garmin on this run. I still had plenty of energy when I reached my house and noted that I had covered exactly .25 miles from my marked spot so I had confidence in what the Garmin was reporting.

As I reviewed the run on the watch display I saw that I covered 6.62 miles (11K) at a pace of 9:12. I was very pleased by that. I did not look at pace data once through my run though I did think about moving along a little faster from time to time. I know I could have run a little faster at the end though I’m not confident I could have broken 9:00. Maybe. Overall it was a great run and I’m icing my quadricep with the Moji that is really a nice thing to have. My data from the QStarz was a little wacky, the GPS was confused at the beginning of the run so the distance didn’t match. The additional data, like elevation is really nice to have. The Imperial measurement and the bias toward kilometers instead of miles is annoying because the interface doesn’t give you good tools to modify these things. The exported XML file uses kilometers so while its great to see your speed every 30 seconds or so on the map you have to translate it yourself into miles.

AG and I are planning on a 6.2 mile run next Friday so I’m glad I got this one under my belt. A new distance record for the Emerging Runner. I’m halfway to a half marathon!

Hold the pace, improve your race

On June 11, 2009 By Emerging RunnerLeave a comment

I heard from my friend and running advisor, CK, after I’d posted about last Sunday’s 8K race. He was convinced that my stamina issue was related to the pace I’d maintained over the first three miles. My initial reaction was to debate this because I’d maintained the same pace pretty successfully in both my 4 miler in April and my 5K in May. But I think he was right. I know I can run a 5K at 8:33 and a 4 mile race at 8:50. Add another mile to that and I finished last Sunday’s 8K with a 9:00 pace. So clearly my performance degrades with each mile after the first three.

I was only passed by one or two people in the 5K and that happened in the final 400 meters to the finish line. I was passed by a lot more people in the final mile of the 4-mile race and in miles 4 and 5 of the 8K. I experienced more than one “Where did they come from?” moment in reaction to hearing fast footsteps behind me as we moved toward the end of the race..

CK said that holding back on your pace is an effective race strategy, especially for a 5 mile distance. Perhaps, instead of 8:25, if I’d maintained closer to an 8:50 to 9 minute pace through the first three miles I’d have had enough in reserve to pass instead of being passed. It’s worth testing that theory. This weekend I’m planning to try one of my long runs starting at a moderate pace and then start increasing my speed as I get closer to the end.

I may find that this helps or that I’m simply losing significant energy after 4 or 4 miles due to a need to improve my level of conditioning. But when accomplished runners like CK give me advice, I listen.

4:00 AM float

On June 10, 2009 By Emerging Runner2 Comments

The skies were clear at 3:55 AM as I rose this morning, sleepy but excited to run outdoors. Every day I have the same reaction to the alarm: surprise that it’s time to get up and incredulity that I’ll be running in less than 10 minutes. When I run on the treadmill, or use the elliptical, the bright lights of the guestroom prepare me for athletic activity. Once I’m on those machines I’m fully engaged. It might as well be 4:00 in the afternoon at that point. Going from the darkness of the house to the darkness outside is a different story.

When I exited my house this morning equipped with headlamp and reflective vest I was struck by the way my neighborhood looked. There was a light mist, not quite fog, and palpable quiet. The darkness was peaceful and the streets looked inviting. As I made my way up the road the action of running felt effortless. It was almost as if I was still in bed while my body was outside doing this run.

My plan was to run about 2 miles to allow me to stay on schedule. I tried to maintain a brisk pace as I remembered my previous 4:00 AM run when the darkness made me think I was running faster than my actual speed. I monitored my time and distance on the Garmin and the Petzl Tikka Plus headlamp did a great job illuminating the watch and everything in my path. I tried to pick up the pace even more on my last stretch and when I finished the run I saw that I had covered 2.16 miles in a little less than 20 minutes. The Garmin showed this as a 9:17 overall pace which seemed a bit slow. I Gmapped it and confirmed that distance so the illusion of speed continues.

Like the first time, the experience of running this early was extremely satisfying and fun. I didn’t encounter a single car or person this time. I wouldn’t say the run was effortless but the cool air and light breezes felt great and counteracted the moisture in the air. The run was more like a float, part of that was due to not being fully awake by the time I hit the street. It sure beats the treadmill as a start of day activity. I can’t wait to do it again.

Petzl postponement

On June 9, 2009 By Emerging RunnerLeave a comment

I awoke this morning to the sounds of pounding rain and thunder. The room was illuminated by flashes of lightning and I knew there would be no outdoor workout today. I grabbed my morning cup and fired up the treadmill instead of heading outside with my new headlamp and reflective vest. My prior experience running at 4:00 AM was really nice and I had high hopes of doing that today. I visited Paragon in Union Square at lunch time yesterday and bought an AG- approved Petzl Tikka Plus headlamp and Nathan reflective vest. Last night I tried it all on for size and went to bed anticipating a peaceful circuit through the streets of my neighborhood. That will need to wait until tomorrow.

After Sunday’s 8K race I decided to take a rest day to recover from that run. I knew, no matter what, that I would run today. My relationship with the treadmill has deteriorated – I don’t like it and it doesn’t like me. The display usually quits about a mile into a run so I depend on my Garmin for performance and timing data. I started at a comfortable pace and thought about maintaining that rate throughout the duration of the run. I wanted to cover at least two miles in my limited time so I pushed the speed slider further to the right and went with that. It was very hot in the guest room but that didn’t bother me as much as I would have expected. In fact I enjoyed the run and finished with an overall pace of 8:57.

I’m really hoping for clear skies tomorrow morning. I much prefer the cool morning air and the quiet of dawn to the percussive noise from the treadmill. But I have to admit that the treadmill came through for me today: day one of training for my next race.

Mid year goals check

On June 8, 2009 By Emerging RunnerLeave a comment

After yesterday’s race I started thinking about my progress this year and how I have done against my running goals. In business it is common to set goals early in the year that become irrelevant by years end. Sometimes new objectives surface months later. In terms of running I’m pleased that the goals I set in late December remain valid. I suppose I could add a couple related to specific conditioning needs but those are really on the tactical side. Here’s my mid year report card:

1. Participate in at least four local races.

As of yesterday I am 3/4 through this goal. I’m hoping to participate in a Summer Series run in July and I have targeted a few fall races including a local Thanksgiving race in my town.

Score: Ahead of pace

I have run 6 miles (actually, due to a Garmin calibration error it was 5.95 miles) but I haven’t made 6.2. I was going to run the Great Cow Harbor 10K later this year but I have a schedule conflict. After yesterday I realize I’m not ready to be competitive at that distance so I’ll likely hit that goal this month in a training run.

Score: On track

3. Run three miles under 8:40/mile.

I ran the LI Marathon 5K at 8:33 and have beaten 8:40 a few times on longer runs since then.

Score: Completed

4. Incorporate one rest day into my weekly training schedule.

I didn’t take too many rest days until my first race in April when I forced myself to take a couple before that event. I’ve been taking them most weeks since then and I’ve also incorporated a light elliptical workout once a week.

Score: On track

The only goal I would add for 2009 is to run at least 20 miles per week. I’ve averaged 19.2 miles since the beginning of May so this is possible. I plan to do more outdoor early morning runs which will push my daily average higher than I’ve been attaining on the treadmill.

The race is run: 8K – 53 yards = 9:00/mi

On June 7, 2009 By Emerging Runner3 Comments

I’m happy to report that this morning I completed my third race in as many months. The race distance was 8K (53 yards short of 5 miles) and it really pushed the limits of my stamina. I’ve regularly run 5 or more miles over the last six months but usually at a comfortable (non-competitive) pace. I did well through most of the race but I did find myself questioning this whole running thing at one point. I’ll get to that further below.

Now that I’ve experienced racing a few times I know better what to expect. I arrived early to ensure a good parking spot and to allow enough time between check in and the start of the race. Despite my concerns about the planning (online registration was not enabled until the week of the race) the event was well organized and check in was orderly and efficient. I got my number, timing chip and t-shirt and got myself set up. I was alone so I stowed the non-essential items in my car and then did some stretching and warm up exercises. There were a number of people doing warm up runs but with the sun and the 65+ degree heat a warm up did not seem necessary. Most participants belonged to running clubs and there were many of those. Each club seemed to establish a base camp where they stood around and talked as we waited for the start. I was one of the odd men (and women) out but I chatted with a few people. I even showed another runner how to attach his timing chip and that made me realize that I’m no longer a complete newbie.

We began lining up about ten minutes prior to the start. I stayed on the sidelines where there was some shade as the sun was already bearing down at 9:05 AM. When I did get into place I was behind 30 or 40 other runners. Once the starting horn sounded we were off and, with the crowd ahead, it took me at least 15 seconds to pass the starting line. My plan was to start fast so I had to maneuver around some slower runners to get a clear area for running. I was pleased with my pace and very happy when I passed the display at mile 1 which showed 8:25. The course was balanced between hills and downhill stretches. I’d guess that overall it was balanced neutral to downhill. There were no killer hills but there were a few stretches where I had to put my head down and just push on for a distance. I was still tracking below 9:00/mi after mile 2 and, like the 5K in May, the time between miles two and three seemed to go very fast. I must have started to lose speed after the third mile because I had managed to hold off from being passed until then. I even passed a number of other runners after the second mile but as I headed toward mile four I got passed by at least five runners. I tried to maintain some speed on the downhill sections but I wasn’t feeling all that strong and started “borrowing” those stretches for recovery from the hill segments.

The last mile was the hardest and I seriously felt like I couldn’t maintain my pace too much longer. It felt a lot more like suffering than fun at that point. There were many people cheering as I got close to the finish and all the volunteers who were passing out water along the route were very gracious and encouraging. I felt slightly more energized once I saw the green field ahead that told me the finish line was close. Once I reached the grass I gave it everything I had and sprinted the final few hundred feet and noted that I had finished at 44:42 which meant that I beat 9:00 per mile.

Except I didn’t…

When I looked at the posted results near the finish line I was disappointed to see that I ran a 9:00 overall pace and it hit me that the 8K course was 53 yards shy of 5 miles! I started thinking about the crowded start and the fact that I probably would have beaten 9:00 if my starting position was closer to the line. But that’s an excuse, if I’d maintained the same pace for the last mile that I’d run for the first 4 I would have made my goal. It was my conditioning that prevented that and now I know that I have to train better for longer distances. I can only be grateful that it wasn’t a 10K!

Despite not beating 9:00/mi I’m happy that I came as close as I did. The post race experience was a blur. I remember having a banana, an orange slice and a bottle of water and I tried to keep moving to allow my heart rate to drop slowly. I was happy with the race I ran but I know where I need to improve. I’ve emerged a little more. So what’s next?