Memories of an Autumn run

On August 23, 2014 By Emerging Runner2 Comments

Top of the office park hill

Today’s run (street): 5.6 miles

The gremlins that were messing with my mind and body on Friday seem to have moved on. I was prepared to cover more distance today and looked forward to running some roads I haven’t traveled (on foot) in a while. After starting with a short loop in the neighborhood, I decided to run over to the local business park and follow that loop with a tour of an adjacent neighborhood along a stretch of Woodbury Road.

I wasn’t feeling energetic enough to push pace today, but at least my gait felt smoother than it did yesterday. I got the uphill part of the business park loop out of the way first by running clockwise where most of the elevation happens over a half mile stretch. The park is a pleasant place to run on a Saturday morning if you like industrial landscaping and brick office buildings. To me it’s a perfect place to zone out and run without having to think about my route.

I wasn’t alone during that part of my run. There were a couple of other runners going in the opposite direction and I stopped briefly to help someone who needed directions. I considered doing two loops, but chose to head south instead, and ran through the neighborhood known as “The Knolls” until I reached Woodbury Road.

The section of Woodbury Road between Sunnyside Boulevard and Piquets Lane always reminds me of the fall. A few years ago I had a spectacular autumn run that included that stretch of road. The smell of maple trees, the cushion and crackle of their fallen leaves and the crisp morning air made for a memorable experience. There were no leaves on the sidewalk today, but the spirit was there.

I enjoyed today’s run much more than yesterday’s, and though I could have focused more on performance, I was fine with how I did today. I keep promising myself that I’ll do an anaerobic workout soon, but I tend to default to my comfort zone. Not that there’s anything wrong with that, but if I decide to compete in September, I’m definitely not in racing shape.

Attitude problem

On August 22, 2014 By Emerging Runner4 Comments

Today’s run (street): 3.5 miles

I took a step backward this week by skipping my Tuesday morning treadmill run. I’d set up my gear the night before, and fully intended to do the workout. When I woke up, I felt exhausted and decided to skip my run. My schedule didn’t allow for any running on Wednesday and Thursday, so I was excited to get back to it today. I shouldn’t have got so excited.

Although my legs felt heavy and sore before I went out today, I expected to snap out of that once I got going. I headed out through the neighborhood, but couldn’t generate much speed for the first few minutes. My stride was constricted and I felt a little queasy. I was uninspired and it didn’t take long to realize that I was in for a tedious run. So much of running comes down to attitude, and this morning I had a bad one.

The thing that got me through today’s run was knowing that I only needed to cover a few miles. I tried to think positively about the circumstances; the weather was good and I appreciated being back on the road. Yet, when my Garmin chirped at mile one, I didn’t feel like I’d made much progress and I knew I had a lot more ground to cover.

Eventually my form improved and I began to feel better physically. I haven’t checked the data, but I think I ran faster as the run went on. Even so, I was disinterested in the workout and only looked forward to getting back home. There are days when the experience of running turns around a bad mood and provides a great feeling of accomplishment. Today was not one of those days.

To Cow or not to Cow

On August 16, 2014 By Emerging Runner4 Comments

Today’s run (street): 3.4 miles

Running conditions this morning could not have been better, and I am not exaggerating when I say that it felt like autumn. When I stepped out a few minutes before 8:00 AM, it was 60° with very low humidity. I was so comfortable that I didn’t break a sweat until after my first mile. With only 25 minutes on the treadmill since last Sunday’s six miler, I had been looking forward to getting out and running today.

The route I followed intersected three times with a middle aged man, his college age daughter (I’m guessing), and a dog (definitely a dog). They walked along the right side of the street when they weren’t walking right in the middle. I saw a FedEx truck nearly drive over the left curb to avoid hitting them from behind, although they appeared oblivious to the whole thing. I probably should have said something, but I’ve learned by now that people don’t want my safety advice.

Despite my continued frustration with those risk-taking fools, I really enjoyed the run. I thought about performance training, versus plain old running. These days, I’m far more interested in the health aspect of running compared to the idea of competition. I’m sure my decline in speed over the last couple of years is a factor. If I don’t focus on pace and just run hard enough to feel like I’m making a good effort, I enjoy the experience a lot more.

Which brings me to Cow Harbor. One one hand, I consider the Great Cow Harbor 10K Long Island’s premiere race. Plus, I’ve never run it with my blogging buddies and I know they’re in. On the other hand, I can’t commit to that race without also committing to doing some serious training between now and September 20. SIOR said that the entry fee rises to $40 on September 9, so no matter what I decide, I’d better do it before then.

Treadmilling before the crack of dawn

On August 13, 2014 By Emerging RunnerLeave a comment

Today’s run (treadmill): 25 minutes

I think this early treadmill workout thing is beginning to stick. This morning, for the third week in a row, I got in a few running miles before starting my work day. I went to bed intending to do this run, but I’d forgotten to prepare for it. When I got up, I saw that I hadn’t laid out my running gear or put towels down for my brief post-workout recovery period. It doesn’t take that long to do those things, but in the morning every minute counts.

Time was my friend today. I got up before my alarm went off. Even with those extra preparation steps, I was on the treadmill before 4:00 AM. The bargain I make with myself is to cap these early runs at 25 minutes. That’s a short enough time to seem manageable before the crack of dawn, but long enough to provide some benefit.

The run went well from beginning to end. I guess I could have pushed harder, but I knew I had an hour-plus drive and a full day’s work ahead of me. I finished feeling like I’d worked reasonably hard, but I still had plenty of energy. I probably won’t have a chance to run again until Friday so it was nice to have a couple of miles in the weekly bank. I’ve felt really good on my last few runs. I hope that continues.

Stillwell Woods and wildlife, but not together

On August 10, 2014 By Emerging Runner2 Comments

Long view of Stillwell, the woods lie beyond

Today’s run (Stillwell Woods): 4.4 miles

This morning I went for an invigorating trail run at Stillwell Woods. It was cool and comfortable at 7:15 AM and the trails were empty. I’m always concerned about getting mowed down by a maniac mountain biker, so it was nice to have the woods to myself. While I was happy for the lack of humans on the trail, I had hoped to see some of the local fauna.

Rocky raccoon just passing by

Fired up

In the past, I’ve run into deer, foxes, snakes, rabbits, possums, chipmunks and birds of all types. With the exception of a little gray bunny that hopped across my path, there wasn’t much wildlife today. That wasn’t the case last night when we made s’mores by the fire pit. Once it got dark, the whole backyard filled with fireflies and we were visited by a raccoon that lazily passed by atop our back fence. We were sitting by the pool and a bird kept swooping down to the water. When I saw it in contrast to the twilight sky, I could see it was a bat.

I followed my usual route at Stillwell, but took a few side paths along the way. The cool, relatively dry air prevented the gnat cloud that I usually endure on hot and humid summer days. My Cascadias easily handled the challenge of steep, scree covered hills, and I’m always grateful for the protection they give from sharp rocks and high roots.

Near the end of my run, the bikers began to show up. I couldn’t see them through the trees, but I could hear them. I knew that we would be contending for the same trails in a matter of minutes, so I increased my speed to put additional distance between us. As I approached the trail head, a group of high school-aged boys were coming in. I was glad to be exiting at that point.

I ran by time, not distance this morning, and had hoped to cover five miles in the woods. I didn’t quite get there, but I got a great workout. I’d like to cover six miles tomorrow – at least that’s the plan.

Doing the wave on a friendly Friday

On August 8, 2014 By Emerging RunnerLeave a comment

Howdy neighbor!

Today’s run (street): 4 miles
Tuesday’s run (treadmill): 2.3 miles

In the scheme of things, adding a couple of miles to your weekly volume doesn’t make a lot of difference. However, when you are only able to run three days a week, adding another workout day provides some psychological benefit. Or perhaps it lessens guilt. Same thing. So for the past two weeks, I’ve dutifully risen at 4:00 AM to up my weekly run count to four and get my mileage a little closer to where it used to be.

The rest of my week’s running happens between Friday and Sunday and I kicked that off today with a 4 miler around the neighborhood. I work from home on Fridays and that saves time from my long commute. I try to get outside early so I can finish my run and start my business day at my usual time. Since I prefer early running, this works out fine. Today it worked out great.

I’ve written dozens of posts complaining about running the same streets of my neighborhood, day after day. I thought about that this morning as I covered a section that I’ve probably run more than 800 times over the past six years. But every one of those runs has differed in some aspect. There’s always a story.

Getting out early provided great weather conditions with temperatures in the mid 60’s and humidity at its lowest point in the day. As I ran, I noticed some people in business clothes walking out to their cars, ready to start their commute. Perhaps it was a TGIF mindset, but almost everyone waved or said good morning as I ran by. I crossed paths with a couple of runners and they gave friendly waves as well. Even people in cars waved as they passed. Lots of waving today.

That pleasantness carried over to my run. I felt good enough to push my pace and ended up averaging about 20 seconds per mile better than my current training pace. I had hopes that it would be even faster than that, but I’ll take what I can get. As much as I enjoyed my friendly neighbors today, I’m looking to get away from my local roads over the weekend. The Bethpage trail would be an obvious choice but since I’m not planning to run Dirty Sock this year, I may go to Belmont Lake and run the course.

Running never gets easy

On August 3, 2014 By Emerging Runner7 Comments

Today’s run (street): 5.4

It was just about six years ago when I decided to get serious about my diet and fitness. I wasn’t planning to start running. That happened after a few weeks of morning treadmill walks leading to longer walks around the neighborhood. At one point during a walk, I decided to run to the end of the street. I remember how difficult it was to just do that. I figured that running would get easier, and then finally become easy.

Six years later, despite building fitness and developing an aerobic base, I still think that running is hard. Unless I’m doing long slow distance, I usually experience some level of discomfort during a run. Over time, I’ve learned to manage – even embrace – a certain degree of suffering. If I had known that this would be the case six years ago, would I have continued to try?

With yesterday’s hot, hard and humid five miles on the treadmill, I was prepared to struggle today. The first mile reinforced that. As I ran, I felt frustrated with the level of effort that I was expending so early in the run. It was humid and cloudy, but fortunately not that hot. I headed to “neighborhood #2” for a change of scenery and to eat up some distance along one of my favorite straightaways.

After a while, my effort started to feel easier. I took the opportunity to increase my pace and ended up running negative splits. I thought it was interesting that, during the run, I’d reconciled myself to a laborious effort only to experience a rare easy training run. I’m also happy to report that I nudged closer to my targeted 18 miles week. That 4:00 AM run on Wednesday did the trick.

Hot August treadmill

On August 3, 2014 By Emerging RunnerLeave a comment

Rain, rain go away

Today’s run (treadmill): 5.3 miles
Yesterday’s run (street): 3.4 miles

I’m an early riser and my hope was to get out for a long(ish) run before 7:00 AM. The morning sky was dark gray and I tried to look outside to see if it was raining. It was too dark to see outside, but the steady thrum on the skylight confirmed a downpour. I considered putting on my running windbreaker and going out anyway, but the jacket isn’t vented well for humid conditions. Besides that, I really don’t like running with soaking shoes.

I considered my options: the elliptical, core and strength training, or the treadmill. I opted for the treadmill but I needed to wait for my wife to finish her run. While that happened, I had another cup of coffee and a small snack to top off my glycogen level. That turned out to be a good strategy and, though the humidity level this morning was off the charts, I experienced no energy drop throughout the run.

I worked from home yesterday, and it turned out to be an extremely busy day. I had to get out early to keep my schedule and I hoped that meant the humidity would be at a minimum. I was fooled by a breeze that, combined with the 73° temperature, made it feel relatively cool. But by the time I reached the half mile point, I could tell that it would be rough going.

I needed to get home in time to shower and prepare for an early call, so I capped my run at 3.3. miles. August humidity has always seemed the worst to me and that was certainly the case on Friday. Considering the oppressive weather, I ended up pacing a little better than expected. If the rain doesn’t return in the morning, I’ll aim for either a trail run or return to the Bethpage path.

It’s good to be putting in more mileage as my weekly volume has dropped 15% since May (when I resumed a commuting job). I don’t feel like that’s resulted in a loss of fitness, but I need to up my game if I’m going to be ready for fall racing.

Back to the 4:00 AM run

On July 31, 2014 By Emerging RunnerLeave a comment

Today’s run (treadmill): 25 minutes

The alarm woke me up just before 4:00 AM and that gave me enough time to roll out of bed, change into running clothes and hop on the treadmill at 4:05. It’s been well over a year since I did a run at that early hour and I wasn’t sure what to expect. I wasn’t quite ready to go back to running with a headlamp on the the dark streets of my neighborhood, so the treadmill had to do.

Even though I planned to run just 25 minutes this morning, the time passed so slowly that it felt like I’d been on the treadmill for an hour. It wasn’t a particularly hard workout or the fact that I went from sleeping to running in a matter of minutes. Some runs are like that. And those runs happen most often when you’re on the treadmill at 4:00 AM.

Berkshires, Vermont, treadmills and loops

On July 27, 2014 By Emerging Runner6 Comments

Seemed like a good idea at the time

Today’s run (street): 6.4 miles

Our treadmill is in tough shape but it still does the job. Our technician recently told us that it could go at any time. My wife depends on the treadmill for her daily workout and I’m a lot rougher on the machine than she is. I only use it as a last resort because I don’t want to contribute to its demise. I did use it on Tuesday, because we were leaving on a trip that morning. Time was tight and I wasn’t sure how (or if) I’d have an opportunity to run while we were away.

My second run of the week happened at our hotel in the Berkshires. I did a little more than three miles on their Precor treadmill and really appreciated the experience. There’s a big difference between running on a mid-range consumer treadmill like our Sole F63 and a fitness center grade treadmill like a Precor. The Precor felt more solid and stable and I seemed to be able to run faster on it than on our home unit.

When the time comes to replace the Sole, I’ll consider investing in a brand like Precor. They actually have a few models under $2,000, which is still pricey, but could prove to be a better value when amortized over a longer period. Our Sole F63 was recommended by the leading consumer product rating company, but after four years steady use, it’s totally worn out. The Sole can be folded and put away to save space, a feature we’ve never used. I think we’ll go with non-folding unit next time, because those units are probably more durable.

I didn’t get a chance to run the rest of the week, but we covered a lot of ground in western Massachusetts. We also spent time in northern Vermont with my brother and his family who took us to (among many places) the Ben & Jerry’s factory. It was great seeing them, along with my mom who was also up visiting. Due to all that, I haven’t posted since last Sunday.

Loop-de-loop

This morning I got out early in hopes of beating the humidity. I ran six one-mile loops around some adjacent roads because I wanted to be close to home if it started to rain hard. Despite the repetition, this route was perfect for the workout I had in mind. The miles seemed to go by faster than they do on a more spontaneous route. I was better able to focus on my thoughts while I ran on auto-pilot.

In terms of performance, I did much better than expected. The humidity that I’d hoped to avoid was high from the start, but the low clouds protected me from any direct sun. My running volume for the week is even lower than normal, but I will begin to pick up mileage by re-introducing 4:00 AM workouts next week. I’m glad I got out early today. The rain never came, but the humidity has continued to rise.