XTERRA report: mud, sweat and tears

On March 7, 2010 By Emerging Runner7 Comments

Photo finish (for a mid-pack position)

The combination of mud, ice, snow, rocks, scree, hills, drops and gnarly roots steadily transformed my state of mind from happy to miserable over the course of today’s 3.7 mile race. In the end it came down to a full tilt sprint to the finish line where I was beat out by half a step (for about 70th place), much to my chagrin.

The XTERRA event at Stillwell had its challenges both on the course and in the planning. None of this was the organizer’s fault. First, due to significant budget cuts affecting Long Island’s state parks, we were locked out of the public bathrooms. This left us with a single Porta-Potty for the 200+ participants, race staff and spectators. Although that caused delays they weren’t measurable and we started only eight minutes later than planned. The other big challenge was the amount of slick ice that remained on the course. A decision was made yesterday to cut about a mile of trails from the route for safety purposes. That said, there were still a lot of treacherous conditions and I saw at least one person limping past the finish line in obvious pain from a tumble on the course.

After a detailed description of the route that helped the runners understand the need to stay on course, they blew the air horn and the 130 or so participants made their way swiftly across the field and into the woods. I was having a blast at that point. My Helly Hansen Trail Lizards were made for conditions like this but when I hit the first of many icy, muddy, twisty trails I thought about how easily a person could trip and fall. With dozens of tightly packed runners jockeying along the singletrack, one misstep could have caused a very large accident. After a while I got used to the course and realized that the black trail is like a roller coaster that goes up or drops every 30 seconds or so. I also realized that I’ve consciously avoided much of this part of the trail during recreational runs because it’s so tough.

With half mile to go in the race, the guy in front of me yelled back and said “we’re almost there!” I was very pleased to know that and also glad that they cut the length of the course because I was really feeling exhausted at that point. When we hit the main open trail I could see the finish line but the effect of running on a thick layer of icy snow was jarring and we all stepped gingerly as we leaned in for the final 440. Once we passed the trail head and hit the field I heard a few runners behind me. When we got closer to the finish I could hear the footsteps of another runner determined to beat me over the line. We finished our sprint with a photo finish but I think I lost by a nose. I was so glad it was over and my wife and kids told me that many of those who crossed the line ahead of me had said it was a really rough, slippery course and it was the toughest race they’d ever run. I’ll agree with that.

Official results have not been posted yet but I did maintain a 9:20 pace according to my Garmin. Considering that Stillwell usually costs me 30-45 seconds a mile against my road running pace I was happy with that result. Well, another race run and a tough one at that. The Marcie Mazzola 5K in April is my next competition and compared to today it seems a piece of cake. But I don’t assume anything in a race so training for that race will begin soon enough.

16 days of Chia living

On March 2, 2010 By Emerging Runner1 Comment

Christopher McDougall’s book, “Born to Run”, made a big impact on me when I read it last year. I’d tried adapting my running style based on what I’d read, focusing on landing on the front of my foot instead of striking off the heel. I also worked to increase the number of steps I would take per minute. Both of these actions relate to the running style of the Tarahumara natives who live in Mexico’s Copper Canyon region. My transition to this running style got derailed by a bout of pneumonia that kept me from running for over three weeks. When I restarted I had strongly considered buying new shoes that would better enable that style of running. After my gait analysis I discovered that I naturally move off my heel quickly so, instead, I upgraded to the newest version of the shoe I was already using. The only thing that has stuck from the book is an interest in the seeds from the Chia plant. These seeds are mixed with ground corn and lime juice by the Tarahumara’s to produce what they call Pinole. The natives claim Pinole provides enough energy to allow them to run distances of 50 miles or longer.

Ground Chia Seed

After reading about these seeds I decided to try them to see if Chia worked the same way on Long Island. Over each of the last sixteen days I have mixed 1.5 tsp. of Chia into drinks or food. In two cases my source of Chia came from energy bars that featured the ingredient, one from Greens Plus and the other from the raw aisle at Whole Foods. The Greens Plus bar was tasty: both chewy and crunchy (due to the whole seeds) as was the Whole Foods bar which was less tasty but much spicier. I looked at the ingredients and saw that it contained chili peppers. I normally like spicy, the hotter the better, but this didn’t work as well as I’d hoped. I’ve discovered that mixing Chia with hot beverages such as sugar free hot chocolate or green tea leads to a disgusting collection of congealed lumpy matter at the bottom of the cup. Mixing with cold fruit juice or water is better and mixing with coconut water is the best because the taste combination is quite good.

With two-plus weeks of experience using Chia to draw on I really can’t say that it’s helped. My runs have been good throughout this period and I’ve successfully fought off a cold during this time. This morning I felt great throughout my 2.5 mile run. Was it the Chia? Probably not. I’m guessing it was good rest and two recent core workouts. Still, I plan to stay with the Chia routine for its other benefits like high levels of Omega 3-6-9. It couldn’t hurt and it just might be helping.

Will I run faster if I go back to Nike+?

On December 16, 2009 By Emerging Runner1 Comment

I was talking with my colleague KWL yesterday and he mentioned that he’d been running with his iPhone using the Nike+ sensor. As frustrated as I was with my Nike Sportband experience I will concede that the core technology worked very well. The corrosion of the LCD display and the eventual refusal of the Sportband to upload run data prompted my switch to the Garmin 50. All the same, the sensor, when positioned properly and correctly calibrated, did a good job of capturing data from my runs. KWL loves his iPhone and this system works for him. He showed me some data from his runs that revealed that his paces are in the high-7 to low 8-minute mile range. I’ll admit I was a bit jealous to see that, especially since he runs in training shoes, not running shoes. It made me think about why I typically run between the mid-to-high 8’s and the mid-9’s while other recreational runners are a minute or more per mile faster. Of course I know others who run in the 10-11 minute range. It doesn’t really matter though. If you’re running then you’re doing something right.

This morning my one goal was to go out and have a better run than Monday’s. Within a few minutes I could tell that I had more strength today and, while it wasn’t one of those effortless runs I’ve written about, it wasn’t a struggle either. I had a little more time today so I stretched out my route and ended up covering 2.5 miles in about 23 minutes. Along the way a thought about my cadence and wondered how I could increase it to gain more speed. Eventually I stopped thinking and just looked at the scenery as I ran, happy to know that yesterday’s difficulties were behind me.

Finally, I got a note yesterday from a fellow runner/blogger, Bjtsven , who shared some of his 2010 running goals with me. I found one of them to be very insightful: “I’ve never had a goal to run a full marathon only a half, however, friends knowing I run always ask if I’ve run a marathon. So I figure to do it once and be done.” I’m not ready to take on 26.2 miles at this point but I think that’s as good a reason as any!

Bridie Goldstein 5K – an Emerging Runner PR

On November 28, 2009 By Emerging Runner4 Comments

RACE RESULT: Bridie Goldstein/MercyFirst 5K – 25:50 (PR)

The weather report said temperatures would be in the high 40’s with winds gusting up to 50 MPH at the start of today’s race. I was curious to see how that would translate in terms of running conditions. The weatherman said it could feel like freezing temperatures when the wind was that high. My wife surprised me on Wednesday with a gift of a Nike long sleeved running shirt and a pair of high quality compression running pants. I am no fan of Nike’s shoes but I think their apparel is top notch. On Wednesday I was thinking that these clothes would be perfect for December’s cold but this morning’s weather made me think that today would be a good day to put them to use. I wore my Zoot short sleeve jersey over the new long sleeved shirt to ward of the sharp chill from the wind.

The race was was so close to home it only took us 5 minutes to get there. The winds were strong and it felt cold. Fortunately registration and the exhibits were set up inside the school so me, my wife and kids were able to stay warm up until a few minutes before the start. This year they had a category that included runners and their dogs so there were many woofs heard among the runners. Smartly, they had the dog participants leave two minutes after the two-legged start. It was chilly at 10 AM and we got off fast because the course starts downhill. I was careful to maintain a moderate-to-brisk pace as I had learned a lesson in previous races that a fast start can lead to a painful finish. The length of a 5K gave me some latitude for pushing hard compared with a 5 miler or 10K and I did make my way by a number of people over the first mile. Unlike other races, I didn’t get the feeling that what lay ahead would be painful. However, I was concerned that so many cars were driving on the main roads while we ran alongside. Happily there were no close calls.

The course had a few hills that I thought might prove difficult but I came through them comfortably and even passed a few people during those segments. At one point, when I was a mile from the end, I started wishing the race was longer because I was enjoying the experience so much. I did get passed by a few people including some very fit runners who had dogs on a tether. After starting mid-pack I finished in the top 20% so for once I enjoyed the experience of passing more people than passed me. At the end I sprinted the last 100 yards to beat out two runners to the finish, one of whom had overtaken me right before that. As I ran past the finish line I saw my family waiting and cheering loudly: my payoff for that extra effort.

So November Emerging Runner beat May Emerging Runner by a decisive margin today. I’m pleased by that and proud of the six races that I’ve run this year. Next year I will likely race at some distances I ran in 2009 and I’ll have a chance to beat myself at 4 miles, 8K and 10K. But today I’ll enjoy the 5K ‘victory’ and will revel in the fact that my performance is going in the right direction.

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.

A PR for the ER

On February 21, 2009 By Emerging Runner2 Comments

This past vacation week has been great fun. We stayed close to home but did a lot of different things. I’ve also enjoyed the opportunity to run outdoors every day and I’ve covered a lot of distance: 25 miles since last Sunday. I’m 56 days away from my 4-mile race and I’m confident that I can cover that distance at a credible pace. I’m feeling ready and what was once a comfortable buffer measured in months is now looking like an unnecessarily long gap that’s making me a little impatient. I’m tempted to look for a local race between now and April to just get one under my belt.

One reason I’m feeling this way is that I reached a new distance milestone this morning, covering 5.26 miles in about 52 minutes (9:53/mi avg pace). This broke my previous distance record by about .8 miles. Although I was off my normal pace I was very pleased with the run. I struggled a little at the beginning (I’d expected that since the first half mile was up an incline) but quickly settled into a good stride and knew that I was in for a long run. One of my biggest de-motivators has been the adjacency to my house. As I get closer to home, near the end of my run, I usually begin to feel the struggle to finish. I decided today that I’d double back a few times far enough away from my house that I wouldn’t have an expectation that I was nearing the end. It worked. I was at least 2.5 miles from home at the 2.5 mile mark so I knew that I had to cover 5 miles unless I stopped or walked. And I never do either.

I was surprised by how well I felt when I reached my house. My pulse rate was slightly lower than average and although my legs felt tired I knew I was good for another mile if I had to run it. For the first time I understood how people can get through 10Ks, half-marathons and even full marathons. I can’t do any of those but I understand a little more how conditioning prepares you to run for hours at a time without needing to stop.

I may take Sunday as a recovery day, either an easy run or light cross training. 4:00 AM Monday morning will come soon enough and I’ll need to be ready for a fast 2 miles to start my workday.

Speed bumping

On February 13, 2009 By Emerging Runner2 Comments

Earlier this week I caught up with a friend over lunch and covered a number of subjects including running. This friend is an accomplished runner and one of my best sources of information about training. He’s also an accomplished writer and poet and, as a top executive at Rodale, he helped bring Runner’s World to that publisher.

We talked about my upcoming race and he reinforced the need the work on intensity running to help prepare for competition. He was gracious enough to send me a summary of his points. He reinforced the reason why speed training is important by closing with “What’s the good of this if you can’t show someone your heels?” That’s the positive side of the argument for participating in races.

I ran two strong miles this morning and incorporated speed intervals into the run. I maintained a 9:20 pace for the first .75 mile then accelerated to an 8:06 pace for 90 seconds and then dialed down (I was on the treadmill) to 9:05. I folded in a couple more 90 second speed bumps before completing two miles. I haven’t yet calculated the overall pace but I expect it was close to 8:55. Tomorrow I’ll do more of this on the track. If I can beat a 9:30 pace for 4 miles I’ll be pleased. If I can beat 9:00 I’ll be proud.

Recovery run

On December 17, 2008 By Emerging RunnerLeave a comment

I have been hampered with a slight leg muscle pull so I’ve backed off on runs since Sunday. After two days of upper-body only workouts I decided to run this morning but maintain a more moderate pace. I was concerned that after two days off I’d feel underconditioned and that the layoff would impact my performance. In fact the opposite was true. I actually needed to rein in my efforts and (for safety) maintain a slower pace than I felt I could handle. Although it felt great I stopped after 1.5 miles to head off further aggravating the injury. I certainly could have handled much more distance and I felt much stronger at the one mile mark than I ever had before. My leg felt no worse for the run but I needed to be careful.

So today was a lesson for the Emerging Runner. I learned that one or two days break from running actually helps performance and stamina. I no longer feel that skipping a day is a challenge to my committment or a setback to conditioning. I will try to incorporate a more balanced program and include skip days (every beginner’s running guide recommends them but I thought I knew better). Although my 5K is still far off I’ve been thinking about my approach to conditioning for race day. I’m definately thinking about not running the day before. Maybe even skipping two!