Over the hill

On March 17, 2010 By Emerging Runner2 Comments

I looked up the course map for the Marcie Mazzola Foundation race and saw that it’s basically the same route as last year’s run. It looks as though the start has been moved to a different location and the course wraps around Heckscher Park instead of heading west and north of it as it did last year. This translates to a shorter run for 2010, 5K vs. 4 miles. What doesn’t change is the big hill that runners encounter about a quarter mile into the race. Last year I was astonished by the length of that incline. I believe the road gains elevation for almost a mile before the street levels off. Last year I did know about the hill prior to the race but I didn’t realize what a punch it would deliver. This year I hope to be better prepared for it.

Speaking of hills, I was surprised by the tightness I had in my legs this morning. Yesterday’s run was by no means difficult and, although we did scale one big hill, overall, it was a fairly flat run. I definitely need to work on my conditioning if I want to be ready for the 4/11 race. This morning I ran an easy 2.6 miles that felt good and satisfying and loosened up my quads quite nicely. Our new treadmill is due to arrive tomorrow and I’m eagerly anticipating that delivery. Our treadmill is ready to go although its high decibel howling has stopped for the most part. It’s a simple machine and our new one is more modern and technical. I’ll be pleased to have a dashboard that displays my speed and progress and I’m hoping the new unit is quieter and the motor less rough. Most importantly, the new treadmill is capable of inclines up to 15%. This will be a useful capability as I work to get ready for the big hill on race day.

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.

Tapering to the core

On March 5, 2010 By Emerging Runner2 Comments

I was surprised to see snow falling this morning as I made my way to the train station. The news didn’t mention it but when I reached the train I noticed a layer of white stuff on the cars that had sat overnight in the parking lot. I don’t expect much accumulation but you never know. Tomorrow I’ll take a drive over to Stillwell Woods to check out conditions for Sunday’s race. I’m hoping that they will have the XTERRA course marked so I can get a better sense of the route. I’m still concerned that I could get lost!

Since I’ve finished the running portion of my taper I’d planned to rest this morning. I decided instead to do the 15 minute core workout, as I did on Monday, and I’m pleased that the work on some of the exercises is beginning to feel easier. I’m assuming I’m making some progress and soon I’ll adopt the “make it harder” suggestions that accompany the Lolo core exercise descriptions and illustrations in the magazine. I always feel energized and stronger after doing this simple workout. I’m not sure if I’ll do anything fitness related on Saturday or if I’ll be self indulgent and rest. I really wish the race was tomorrow but Sunday will come soon enough.

Wet + warm = muddy racing on Sunday

On March 3, 2010 By Emerging Runner2 Comments

Last weekend they were predicting snow by mid-week and here we are on Wednesday with the snow coming down light and wet. This, combined with increasingly warmer temperatures that are predicted for the coming days, could make for some interesting conditions at Stillwell Woods on Sunday. Yesterday I was speaking to my friend FS who recently ran a 10 mile NYRR race in Prospect Park. She predicted that Sunday’s course will be very muddy. I hadn’t thought about that because I was focusing on conditions related to snow. But mud is much more likely. I’m not really sure how I should handle the run in that case since my experiences with mud are limited to navigating around large puddles on the paths. I’ve always run around, rather than through those areas, because I don’t have waterproof trail shoes. I’m hoping that my HH Trail Lizards will hold up under extremely muddy conditions and I’m slightly worried that running in mud will make a tough course even tougher. Then again, if it was easy why would we do it?

I’m getting to the end of my race training and this morning I ran 2.4 miles and felt great throughout the run. However, I’m realizing that those Old Navy RECTECH shirts are cheap for a reason. While they are lighter and provide less friction than cotton they collect sweat like cotton. After today’s session I’ve decided to relegate them to outer layer status and use them for their bright color rather than their wicking performance.

Will I be ready to tackle The Stillwell XTERRA race?

On January 31, 2010 By Emerging Runner2 Comments

I debated taking a rest day today after realizing I’ve run or elliptical-ed every day since last Wednesday. The workouts themselves have not been especially difficult but I am still rebuilding my strength and endurance daily. The process of recovery draws a fragile line between making modest gains and undermining progress through pushing just a little too hard. I’m happy with my progress and I’m okay with my relatively slow paces because I’m seeing that this program is working. I can definitely see myself returning to pre-January performance levels within the next month or two. This morning I made a decision that will test my recovery plan and I am happy for the challenge.

I was reading TrailRunner magazine and saw, in a letter to the editor, a mention of the website Eastern Trail Racing. It’s a website devoted to east coast trail racing and I looked through the listings and discovered an upcoming race at Stillwell Woods. The information was on a website called triandduit.com that has lots of information about the LI XTERRA trail run series. I signed up immediately and looked at the course map that covers a good part of Stillwell Woods. 4.75 miles over some of the toughest technical trails on Long Island. I sure hope I’m ready.

If the race was held today I would be staying home, my conditioning has a ways to go before I can tackle that distance under those conditions. My wife encouraged me to do today’s run at Stillwell and I initially planned to run four loops around the field that would total about 3.4 miles. I took off feeling good, the 27 degree weather was no match for my layers of running clothes. The trail was a mix of frozen mud, icy snow and soft packed dirt. My Helly Hansen Trail Lizards gobbled up the terrain without complaint and the conditions were good until the loop cut north and wind hit head on. I felt fine running but I was aware of some increasing fatigue and while I could have pushed it I resisted the temptation and kept it to a couple of loops plus a short detour into the wooded paths to remind myself of what Stillwell is really all about. In all I only covered 2.25 miles in around 23 minutes. It wasn’t what I’d wanted but it was exactly what I needed.

Ho Ho Ho – Nothing says Christmas like a Speedo

On December 14, 2009 By Emerging Runner7 Comments

On the news this morning was a clip of the Santa Speedo Run that takes place in Boston each year. The video showed numerous people running down Boylston Street wearing nothing but running shoes, red Speedo style bottoms (tops where appropriate) and Santa hats. Yesterday was cold on Long Island and it’s usually colder still in Boston. The course runs 1.25 miles which doesn’t seem long enough to build up any heat but most participants were smiling. The rules for entry are surprisingly strict, runners must have attained at least $250 in sponsorship commitments and the field is limited to 500. Also, no thongs! This was reinforced on the website in bold red lettering.

This charity race has made me think about what more I can do for others and as I develop my goals for next year. I’d like to do at least one race where I raise money for a deserving cause. I’m proud of my children because they have donated from their savings every holiday season since they were very young. My wife and I match their funds along with our own giving. This year perhaps we can supplement our gifts with a running related charitable donation. I will try to find one with a formalized pledge system but, short of that, I’ll just plan to donate $5 for every mile I run in a race in 2010. I think running is a gift we give ourselves so sharing some of that pleasure will be a great thing to do.

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.

Dirty Sock 10K – progress and firsts

On August 19, 2009 By Emerging RunnerLeave a comment

As I consider my race this Sunday I’m thinking about my running progress over the last year. It was just about a year ago when I saw the results from my annual physical and realized that I needed to make a fundamental change in my diet and activity. I am fortunate that changing my eating habits was a fairly easy effort. I had always eaten well but my meals were too large and I had too much sugar in my diet. I simply changed expectations about portion sizes and planned everything I would eat during and after a meal. The activity part was the bigger challenge because, with the exception of playing Wii with my kids on occasion, I rarely did anything close to exercise. I had always been an active person but in the past few years I’d become fairly sedentary. Rather than lace up a pair of running shoes and hit the pavement I understood that I needed to manage expectations for activity as well. My prior foray into running a decade earlier taught me to take a careful approach to fitness.

Looking back at my pace times last September I can see where I began to transition from primarily walking to primarily running. I can also see how my weight declined through September from its August high and I know that less weight led to a better experiences on the road and treadmill. I’ll consider October 1st as the start of my return as a runner and I’m reflecting upon how, eleven months later, I’ll be running in a 10K race. This race will be the fourth competition I’ve entered in the past five months. Eleven months ago it would have seemed unlikely that I would be able to do this run. I was considering distances over a mile a great success and when I started The Emerging Runner in November my best continuous distance was only 2.6 miles. So Sunday’s race has a few firsts: My first 10K race, my first trail race and my first race with my running partner, Adventure Girl. My wife and kids are excited to be going there although an 8:00 AM start will mean a very early morning for everyone.

I don’t really know how I’ll do in this race. I ran the course at a modest pace a couple of weekends ago and was fairly spent after that. Races do supply a lot of energy and I won’t be doing as much talking so I think I’ll do better than I did that day. At least I hope I do. 6.2 miles is still an intimidating distance but its a length I’ve run before. I love the trails and I’ll appreciate the shelter from the sun. I hope the weather is clear of rain leading up to the race because a muddy trail would add a lot to the effort. It really doesn’t matter though, progress has been made.

Erase the Bethpage 5K, bring on the Dirty Socks 10K

On July 20, 2009 By Emerging Runner2 Comments

Last night I went online to see if registration had opened up for the Bethpage 5K. This race, held at Bethpage State Park on 7/27, is one of a series of summer races held at state parks on Long Island. I know that participation in this series is high and that people who signed up for the entire series are given priority. The race planners expect so many runners that they’ve asked that people carpool to the event to minimize the amount of cars and traffic. They also said that single race registration for Bethpage would only open up the week before the race. When I got on the website to get information it said “No single race registration.” So, unless that was a placeholder that will be taken down today it looks like I may be out of luck for next Monday. If I am unable to participate in the 5K it will be the first month since March where I won’t be racing. I suppose I could count last week’s Fun Run as my July event.

While I would love to do this 5K it would have required me to rush home early from the office and battle the crowds to make the 7:00 PM start. I think I have found a better challenge: the Babylon Dirty Socks 10K on August 23rd. This event was suggested by one of my co-bloggers on the Runner’s World Loop and it looks very interesting. Most of the course is on trails and the topography is fairly flat so it could be a fast race. I have not yet competed in a 10K event so it’s an opportunity to do that distance plus a trail race, both for the first time.

This also gives me about a month to prepare and train. What better excuse for me to hit the trails next weekend?

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.