Fast and furious today – could it have been my diet?

On July 3, 2011 By Emerging Runner3 Comments

The Garmin missed it big on first lap

Today’s run (track): 4.25 miles (3 mile tempos plus 8 x 200)

My running experience on Saturday was disheartening and my poor performance caused an alarm after I started reading the July issue of Runner’s World. This issue’s theme focused on people who use running to raise money for cancer research and on those runners who are coping with the disease. One story quoted a runner whose running performance was unaccountably slipping and a checkup revealed some horrible affliction that is (happily) now under control.

I’m not really a hypochondriac so I didn’t take any of that to heart, but I was still puzzled by my bad run. Paul, a local runner who I met at the NHP 8K, suggested that my diet may have left me depleted of needed carbs as an explanation for my failure to generate speed during yesterday’s run. He knows his stuff and suggested trying more complex carbs the night before a long run. He competes a lot and tunes his pre-race meals according to distance and time of the day.

I took Paul’s advice and (for dinner) had a modest portion of Garden Delight Penne Rigate with roasted chicken, broccoli, carrots and cauliflower mixed in. Earlier that day, I had a recurrence of the sinus headache that plagued me a couple of weeks ago. Around 4:00 AM this morning I got up and took two Pseudoephedrine and went back to bed. I woke up at 5:30 feeling great. After a couple of cups of coffee, I headed for the track.

My plan for today was to generate some speed after yesterday’s tough run. It was humid, but not too hot, and the cloud cover was thick. I started with a mile warm-up at a brisk pace (7:50 min/mile) and then ran 8 x 200’s averaging 6:50/mile overall. For me these were blistering paces. The Hattori’s performed well on the track, my landings were much more front than mid-foot and neither my feet, ankles nor calves balked at the strain.

I followed the speed work with two miles of “easy” running, maintaining an 8:20 pace through that distance. I haven’t managed that pace over two miles in a long time, clearly the speed work had activated those fast twitch muscles. What a difference a day makes. I’m no longer feeling that I’m on an unstoppable performance decline and I’m thinking that I need to do speed work more often than once every three weeks. Perhaps a trail run tomorrow will be a great coda for this 4th of July long weekend. Speed’s not an issue on Monday — I have nothing left to prove.

First post-half marathon run

On May 4, 2011 By Emerging Runner4 Comments

Today’s run (street): 2 miles

This morning I returned to road running for the first time since Sunday’s half marathon. Yesterday’s elliptical session yielded good results and it gave me the confidence to push a little more today. I’d already tested the soundness of my knees and legs with some strides up and down the corridors of my office yesterday morning. It was just after 7:00 AM and there were few people around so I didn’t feel ridiculous running the few hundred feet in my black oxfords. That “running” confirmed my belief that I was ready to do it for real.

Although the temperature was showing 58° on the local news channel it felt colder than that when I stepped outside. The driveway was wet and I thought it was raining but that turned out to be runoff from my neighbor’s sprinkler system. I started easy with short strides and a relaxed cadence but everything seemed to be in working order. The first half mile was run deliberately, but with a runner’s form. As I ran that first segment I thought about my last half mile on the race course and how hard it was to simply propel my legs as I came through Eisenhower Park toward the finish line. My stride felt much more natural this morning.

I ran the second mile 1:20 faster than the first and this further validated my belief that moderate activity after a long run helps restore muscles, speeds recovery and increases performance. I’ll go out for a long run this weekend and then take some time to run intervals. I’m curious to see if building my base and also training for speed will yield the performance that has eluded me lately.

Karhu Fast 2’s live up to their name

On April 18, 2011 By Emerging RunnerLeave a comment

Today’s run (track intervals)

You know those movies where the mousy librarian takes off her glasses and the leading man suddenly notices how beautiful she is? That was akin to my experience today with the Karhu Fast 2’s that I’d damned with (very) faint praise in my recent review. In testing these shoes I thought I’d done an adequate job of assessing their capabilities, both on long runs as well as short speed bursts and tempos. What I didn’t do – and shame on me for that – was put them to the test on the Tartan track. This morning, along with my daughter (who served as my running partner and coach), I used these Karhus in their natural environment.

Our plan was to run multiple short intervals to help build fast twitch muscles and anaerobic base. After a trip around the track at a moderate pace we headed to a side track that had sand pits on either end. That gave us about 45 meters of useful track length for our short, fast sprints. My daughter and I took turns running on this track beside some high school boys who were practicing their long jumps. We did multiple runs, going in both directions and were pleased with our speeds. My daughter (age 12) was able to match me or come within a second of many of my times.

We followed that first set of runs with another lap around the track and then ran additional sprints on the main oval. Again our speeds were good and I was happy that most of my running (besides the recovery jogs) stayed well below a 6 minute pace. The Karhus really shined today. I finally got the “Fulcrum” concept and ran on my forefoot, practically on my toes, bringing my knees up higher than I would on an aerobic run. The Karhu Fast 2 will be my speed shoe going forward and it even felt good at a sedate pace today. I’m still committed to a lower profile shoe like the Saucony Mirage and Kinvara as a daily trainer but the Karhu is a true sprinter. That made for a great practice today with my favorite running coach and partner.

Putting the Karhu Fast 2 Rides to the speed test

On March 15, 2011 By Emerging RunnerLeave a comment

I do love them for the elliptical machine

Today’s run (street) 2.5 miles

After writing about my running shoes yesterday, I decided to try another run in the Karhu Fast 2’s. I’m planning a full review of these shoes for Runner’s Tech Review and didn’t feel that I’d spent enough time running in the Karhu’s to form a complete opinion. The Fast 2’s have served me well as a stable shoe on the elliptical, but that’s certainly not what they were designed to do. The name Fast 2 implies that they are, well, fast. I’d never tested them at speed so I had that in mind when I went out early this morning.

Although the shoes, at around 10 ounces, are lightweight, they seem bulky compared with the Kinvaras. It feels like a lot of shoe. When I took off on today’s run I was conscious of the thick out-sole and the “fulcrum” technology that supposedly drives the runner forward. I decided to try some quick acceleration to see if the shoe transformed to a quasi-racer when run at higher cadences. That’s a trait of the Brooks GTS-10s that run like a luxury sedan until you pour it on and they become more like a sports car. The Fast 2’s didn’t give me the feeling of speed. In fact, during “speed play”, they felt less stable than when I ran at my normal pace.

I maintained a decent pace for 4:00 AM (9:12) and felt the Karhu’s didn’t hold me back from doing that. I don’t know the exact height of the heel and mid-sole but I felt like I was riding a little too high. Since the Kinvaras are my standard platform that’s no surprise, but most of my conventional shoes feel more stable than the Karhu’s. I’ll put a lot more into the review and will also include Adventure Girl’s comments as she’s testing a pair as well. It will be interesting to hear her opinion and whether it’s the same – or different – than mine.

Coming to terms with the treadmill

On January 31, 2011 By Emerging RunnerLeave a comment

With another storm coming tomorrow I’m resigned to doing this week’s training runs indoors. This winter’s snow has put me on the treadmill much more frequently than ever before. I’ve become more comfortable running on it but I still dislike the experience. My small toes were sore from friction burns after yesterday’s run, a rare experience with my Brooks Adrenaline’s. As a result I’m giving my feet a break today. I had considered an elliptical session this morning (my usual rest day) to front load my taper since I’ll likely be resting Thursday and Friday ahead of Saturday’s race. However, I didn’t think a workout today would make much of a difference and I wanted to avoid exacerbating my foot problem.

I’m pleased with this weekend’s running, 9 miles, all on the the treadmill. Some may find treadmill running easier than outdoor running but I find it hard. When I’m running at 6.5 mph (9:13 pace) it feels harder than when I run 8:45 outdoors. I no longer try to match my outdoor paces indoors, instead I start at a comfortable pace and after 10 minutes I’ll increase my speed every few minutes. I usually end up running the last few minutes between 7.1-7.4 mph and that brings my overall run pace into the high-normal range. I’ll run tomorrow and Wednesday morning and either rest or do a light elliptical session on Thursday. Friday will definitely be a rest day. Saturday’s race should be a chilly one and today’s weather report said there may also be some snow.

What’s behind a default running pace?

On December 3, 2010 By Emerging Runner2 Comments

Today’s run (street) 2.5 miles

Paces are a funny thing. I often find it difficult to gauge my speed as I run. There’s a default pace that I maintain when I’m not thinking about performance. That’s usually my starting point for taking it up a notch in a tempo run or slowing down to conserve energy on a longer run. I’m still not sure why my stride and cadence always seem to lock in around 9:30 per mile. Why not 9:00 or 8:30? When I run I sometimes imagine that I’m in a race with other runners. I do this because in races my pace usually drops into the 8:00 range. The theory is good but the practice is usually unsuccessful. Just imagining competition doesn’t seem to help my performance. I’m sure there’s much more to it than simply having others (real or imagined) by your side.

This morning I took off on a very cold morning with no regard to my speed. When my Garmin chirped at the first mile I looked at the watch to see that I’d paced it at 10:06. This was a surprise and even a shock because I’d felt like I was moving faster than that. I picked things up and by the 1.5 mile mark I was running closer to 9:40 per mile. Still not fast but definitely faster. I wasn’t thinking about my speed but I was concentrating on where my feet were landing. My average cadence has increased about 3% since last year which I thought should yield faster paces overall.

I think my focus on mid-foot landing might actually be preventing progress on speed because, while my steps per minute may have increased, my stride length has probably decreased. I’m okay with that because as I build my base I’m expecting to continue increasing cadence to the point where my speed does increase. Since I can rarely tell how fast I’m actually running I should probably look more often at my watch to see how I’m performing. I’ve always resisted that because I don’t like the pressure to maintain a specific speed. I guess I need to decide what’s most important.

Back to the track

On September 19, 2010 By Emerging RunnerLeave a comment

Good conditions for speed work on the newly redone track

Today’s workout (track intervals): 6 x 800 (ave. pace 8:23) plus 1.62 miles of recovery runs (4.62 total miles)

Along with all the distance training that I’ve been doing over the last few weeks, it was important to fold in some speed work to my training for next week’s race. I headed over to the high school track this morning with the intention of following a Runner’s World plan for a race week taper. The track was redone over the summer and recently painted and it looked brand new as I stepped onto the pristine surface to start my warm-up laps. The plan was to run six 800 meter intervals with 2:30 recovery jogs. I was pleased with my energy level at the start. Considering my 8 mile run on Saturday, I was still able to maintain a mid 8 minute pace on the speed sections. As time passed I saw more people on the track, mostly walkers, but a few runners showed up near the end. I ran through my segments, not pushing too hard, but keeping my pace below 8:30. I wore my Kinvaras and they felt great. I averaged 8:52 overall, with the interval segments averaging 8:23. In the end I felt satisfied with the workout.

In the afternoon we headed over to the outlets and I visited the Adidas store where I tried on a pair of Marathons. The fit was good and they reminded me a little of the Kinvaras but I actually prefered the Sauconys. At the Reebok store I tried on a pair of ZigTech’s that just felt awful on my feet. I’m no fan of Nike but since I was at the Nike store I tried the LunarGlide + (not for me) and the Moto 5’s that actually felt very good. The wrap at the arch was excellent as was the heel to toe transition. They also had the the 6’s and 7’s at the same $75 price point. I tried on the 7’s and didn’t like the fit or the feel at all. That’s the problem with Nike’s, not a lot of consistency between the fit of the shoes from update to update.

Tomorrow I plan to run in Central Park with my friend CK to put in five hard miles. Tuesday I’m running with another colleague, JQ, who is looking to get back into running. We’ll take that slow and I’ll look at that as my penultimate workout before the Great Cow Harbor 10K.

Resisting Paragon’s bargains

On September 15, 2010 By Emerging RunnerLeave a comment

Running shoes 4 cheap at Paragon Sports

Today’s run (street): 2.6 miles at 9:22

Yesterday afternoon I paid a visit to Paragon Sports in Union Square. They are having a warehouse sale all week long and I thought a trip there would be a nice break from a busy day. I first checked out the running section to see what they had and was surprised to see some brands of running clothing that were new to me. Paragon had some 20% off deals on good stuff from Brooks, ASICS, Adidas, Craft, New Balance and Saucony but I didn’t see anything that I really needed. They also had big displays of Nike and UA clothes but I can find that stuff anywhere. The warehouse sale was predominantly about shoes. Bins of shoes separated by gender and size filled up most of the room. The clothing choices were sparse for running although I did see a nice, long sleeved Adidas jersey at a genuine bargain price but I didn’t need it. I tried on a pair of Brooks Cascadia 4 trail shoes that were priced low. They fit well except for my left foot where it was snug in the toe box. I knew this would be a problem on the courses I’d run with them so I took a pass. The place was mobbed with people looking for quality stuff at 50% off. Amazing how price drives demand.

This morning I wanted to run fast but I didn’t. I felt like I was doing everything right — urgent pace, good form, mid foot landing, but in the end the numbers told a different story. I read an article in Running Times about recruiting your intermediate fast-twitch muscles to gain aerobic speed but I clearly didn’t learn enough. I’ll admit I was disappointed today considering I ran with my Saucony Grid Tangent 4’s that used to provide some speed advantage. Maybe it was the early morning hour or mid-week fatigue. Tomorrow I’ll take on the elliptical and Friday I’ll try again for some speed. This weekend will be about distance and hills. My legs are still feeling the effects of the James Street incline from last Sunday.

When negative is a positive

On September 14, 2010 By Emerging RunnerLeave a comment

Today’s run (street): 2.8 miles at 9:01

Yesterday afternoon I caught up with CK, one of my running advisers, and we talked about what it takes to run negative splits, especially over distance. I’ve had experiences in races where I’m overtaken on the last mile by people who seem to come out of nowhere. Though I struggle to keep from being passed I’m not usually successful. I told CK that my speed tends to degrade along a linear slope and that my end pace is often 30 seconds (or more) per mile slower than when I start. CK said that if that’s the case I’m probably going out too fast and that a slower start on longer runs will provide a stronger finish. He also said that once a week I should do shorter distances (e.g., 2 miles) and run at race pace to build my speed.

I thought about that this morning as I prepared for my morning run. My calf muscles are still very tight from Sunday’s practice run and I wasn’t sure whether to start fast and finish fast or experiment with the “Start slow, finish strong” idea. About ten steps in I knew that I could handle some speed and after a minute I picked up the pace. My form felt misaligned during the first mile and that prevented me from settling into an efficient rhythm but after about eight minutes things seemed to come together. I planned to run more than two miles so I tried to keep aware of my speed and cadence and, as I moved past the two mile mark, I picked up my pace even more. The result was a credible 9:01 but, better still, I tracked negative splits after the first mile. I don’t consider today a speed workout but it was directionally positive. Tomorrow I’ll focus even more on my pace and leave stamina building for the weekend. CK and I may do a lunchtime training run in Central Park on Monday — five miles including those hills above the reservoir. I can’t say I love the idea but I need to be prepared for the James Street challenge.

A kind surprise from the Emerging Runner, Jr.

On August 12, 2010 By Emerging Runner2 Comments

Today’s workout (elliptical): 25 minutes

This morning I walked into the guest room to see my running clothes and gear laid out for my morning run. I had gone to bed early and neglected my usual setup process so I was confused to see everything neatly in its place. Then I saw a note from my daughter explaining that she was concerned that I’d forgotten to do this the night before. It was very thoughtful of her and I felt a little bad about not using some of the carefully selected items (like my headlamp) but I wanted to do some cross training this morning on the elliptical. Having all my towels and workout clothes ready certainly saved me time.

My focus on speed in preparation for the upcoming Dirty Sock and Great Cow Harbor runs has extended to my elliptical workouts. I found that I could maintain a rate that’s 9% faster than I had been achieving a month ago (at the same level of resistance). It would seem as though the the extra effort I’m putting into running has improved my speed all around. I plan to test that tomorrow with a run in Central Park if the weather holds up. I’ve been running faster but I haven’t really faced any challenging hills. Central Park provides plenty of those and I’m curious to see how I do on them.