Cool running at Stillwell Woods

On October 2, 2010 By Emerging RunnerLeave a comment

Today’s run (Stillwell Woods): 1 hour (approx. 6.2 miles)

After all the rain and humidity that we experienced last week, this morning’s temperatures had finally dropped into the low 60’s. I headed out to Stillwell Woods for the first time in almost a month with a plan to run for an hour. An article in the current issue of Runner’s World made the point that trail running is more about the time you run than your actual distance and pace. With all the different conditions that a runner can encounter over a period of an hour — like stepping around or over obstructions or getting up a steep rise covered with scree or sand — the range of speed can be broad. I just wanted to run in the woods and enjoy the cool air while getting some distance in.

There were many mountain bikers getting ready to head to the trails as I started out and not long after I made my way to the primary trail I was overtaken by two bikers who came up fast. At least they had the courtesy of warning me that they were approaching. Most mountain bikers will do that. The ones that don’t seem to be the reckless type, making the it even more dangerous because you’re not expecting them and they don’t seem to anticipate anything that may be in their path. I encountered a few downed branches along my travels and ran into some prickly plants and hanging vines. You take the bad with the good, especially when it’s all good.

I saw lots of animals, most notably a rabbit the size of raccoon that was planted in the middle of the trail. It hopped away heavily when I got close and I thought it was a sitting target for any predator that may lurk within the woods. I took a rarely used trail off my last loop and wondered where it would take me. It started as a fairly established single track but as I went on the dirt gave way to low grass and it became hard to distinguish between the trail and the woods. This trail terminated at a fence so I quickly turned and headed back to the trail that fed it. I covered about 6 miles according to the Garmin. I’m not sure of the distance because I had my HH Trail Lizards that are not currently matched with the Garmin foot pod. It could have totaled 6.3 miles or even 5.9. I don’t really care either way, today was about the experience, and not the metrics, of the run.

Literally in a fog

On September 29, 2010 By Emerging Runner2 Comments

The train platform is shrouded by darkness and fog this morning. For some, that is a depressing combination. Of course I’m thinking, “Great running conditions!” I didn’t run this morning because I plan to go for a park run at lunchtime with JQ. However, I always appreciate the surreal experience of a foggy run in the 4:00 AM quiet. I’m glad it’s only fog and not rain today. I’m fortunate that my running over the last few days has coincided with breaks in the weather. Reports for this weekend call for temperatures in the low 60’s that will be perfect for a long run on Saturday. By now you’re probably thinking, “Is this a blog entry or a weather report?” Now let’s go to the national map!

DailyMile friend Run DMC told me I could watch a replay of my Cow Harbor finish on one of the interactive cable stations. I’d forgotten to DVR the race so I thought my dramatic mid-pack finish would be gone forever. We found the part where I came through and it was fun to see me in my banana yellow running shirt making my way down Main Street and crossing the line amongst a crowd of others. Not quite as dramatic as the Trafeh-Braun photo finish that had happened many minutes prior.

I’m still thinking about resting tomorrow but I’ll see how I feel after today’s run. I want to go for some distance runs, 9 or 10 miles during the weekend. The only problem is finding the time to do a run that will likely take 80-90 minutes plus prep, drive and recovery time. Perhaps I’ll do a long trail run instead. It’s been a while since I’ve ventured further into Stillwell’s more challenging terrain. 62 degrees, dry and broad tree cover makes that an inviting proposition.

10K morning at Stillwell Woods

On September 5, 2010 By Emerging Runner3 Comments

Today’s run (Stillwell Woods): 6.2 miles at 9:35

As soon as I got up I started debating my strategy for today’s run — go out long again or keep it short and treat it like a recovery run from yesterday’s 7+ mile workout? I decided that length would still work if I ran on a softer surface like the Stillwell trails and maintained a moderate pace. Still, I didn’t intend to run 6 miles, 4 to 5 was more my target, but conditions were perfect and I wasn’t under any time pressure today. I wore my old ASICS 1130’s that I’ve used mostly on the elliptical over the last year because I intended to keep away from the technical trails. The 1130’s did fine over the root-y and rutty sections and it made me realize how well road shoes work on most trails (as long as you don’t mind getting them dirty). Even during some close encounters with fast moving mountain bikers the shoes allowed me to agilely shift to the right without breaking stride.

I reached three miles faster than I expected and felt strong despite the longer distance that I covered on Saturday. Perhaps the spate of 6+ mile runs I’ve compiled over the last few weeks are contributing to my conditioning. It’s all a matter of what you’re used to. The Running Geek, who wrote a great review for Runner’s Tech Review, considers 13 miles a short run. I still haven’t broken ten and when I do, I know I’ll feel it for days. I was rolling along through the woods, not looking at my Garmin, but noting the chirp it provides at every mile. For some reason I thought I was at 5 miles and working on 6 (and deciding whether to go for 7) when I glanced at my watch and it said 4.51 miles. Whoops, delusions of grandeur. No matter, I still felt like I could go for a while longer and I continued on until I reached six miles and added another .2 as I ran out the trail, back to my car.

A perfect trail 10K on a cool and comfortable Sunday morning. I watched a men’s soccer game while I re-hydrated and then headed home to shower. Next weekend BJS, Dave and I are going to do a practice run of the Great Cow Harbor course and this distance training should help me keep up with them. They’ve both run Cow Harbor at speeds faster than I expect to run but perhaps my recent conditioning will make me a little more competitive on race day.

Preparing for the Dirty Sock Run

On August 2, 2010 By Emerging Runner3 Comments

I’ve officially signed up for the Dirty Sock 10K trail race that takes place on the 22nd. This will be the third time I’ll run a race that I had ran the prior year. With the other two races I’d repeated from 2009, my goal was to beat last year’s pace and achieve a new PR. I did accomplish that in terms of pace for the Marcie Mazzola 5K but it wasn’t a true comparison because the 2009 race was 4 miles. The New Hyde Park 8K was a true mystery to me. Last year I came out too fast and stayed that way until I hit mile 3 and suffered through the last two miles. This year my strategy was to go out slower and reserve more at the end. I did that and ended up running the exact same time to the second.

The Dirty Sock run poses some unique challenges for me. I’d like to improve on last year’s time but I haven’t run that distance in a while. Most of my weekend runs have been less than six miles because I’ve had so many problems with the heat. The other issue with this upcoming race is that I really worked hard to prepare last year and still had some struggles on the last mile. In fact that last mile felt as long as the rest of the race itself. I need to start focusing on my distance again and it’s probably wise to do a training run on the course at Belmont Lake to prepare for the event. I really like that park so I look forward to following those trails and enjoying the views of the lake. A PR would be nice but a strong run and a better finish will be more than fine with me.

Surprising trail run along the Charles

On August 2, 2010 By Emerging Runner2 Comments

View along the Charles in Auburndale Park, Newton, MA

Friday’s run (street): 4 miles at 9:49
Sunday’s run #1 (trail): 3.25 miles at 9:34
Sunday’s run #2 (street): .75 miles at 10:43

I mentioned in a prior post that my my mother had recently broken both arms and wrists when she fell while setting up for a moving sale. I haven’t seen her since that accident but my brother and sister-in-law have been taking great care of her through her recovery. We traveled to Boston this weekend to see her and had a great time thanks to my family’s hospitality. My kids had a great time with their three year old twin cousins and seeing my mother, who was impressively mobile and in great spirits despite her circumstance, made us all feel much better. We had great dinners, great conversation and I had an unexpectedly great trail run this morning.

My weekend of running started on Friday afternoon. I had my son in the office for the day so I didn’t do my usual Central Park run at lunchtime. We got home by late afternoon and I went out for a run at 5:00 PM. It was nice to be out without the midday sun bearing down on me but it was plenty hot and humid all the same. I did the first mile at about 9:30 but the next three were closer to 9:54. Again, I felt I was running a little faster than that, but I wasn’t that surprised with my overall pace.

Saturday was consumed with travel and activities so I didn’t run at all. This morning I went out to Auburndale Park in Newton MA for a 3+ mile trail run. It was cool and dry at 6:00 AM as I set out in search of trails in this park. I came in through the baseball field and ran around the perimeter until I found a trail head that lead me through the woods over pristine paths of hard packed dirt with views of the Charles River to my left. I felt like I could have run for miles but I didn’t have the time to do that today. Even at that early hour on a Sunday I saw a few other runners and also encountered a number of people out walking with their dogs. I ended up doing an out-and-back route that totaled 3.25 miles. I had hoped for some decent paths but I ended up with much more than that.

When we arrived home in the late afternoon my daughter and I decided to do a loop around the immediate neighborhood to loosen up after a long car ride. We took it easy and covered .75 miles before heading in for dinner. It was a great weekend for family and a great weekend of running. I liked how cool it was when I went out this morning and I’m hoping that my morning runs this week feel the same.

Return to the Stillwell trails

On July 18, 2010 By Emerging RunnerLeave a comment

Today’s run (Stillwell Woods trail): 4 miles at 9:52

I returned to the trails this morning and went for a run at Stillwell Woods at 8:00 AM in hopes of beating the heat. The tree cover helped with the sun but the humidity was extreme. I followed a familiar route that’s more entertaining than challenging and realized that Stillwell’s trails are as beautiful as the trails I ran in Colorado Springs. Of course there are no mountains in the distance and no deer along the way (although some rabbits and chipmunks did cross my path). I had the company of other runners and lots of mountain bikers on the trails this morning, more than usual on a Sunday at that time.

As I ran through the woods I paid attention to my breathing in order to gauge the difference between running at sea level versus the 6,000 foot elevations I had encountered over the week. I found it easier to breathe but didn’t perceive a great boost in my stamina. I ended up finishing with an average pace that barely stayed in the nine minute range. No problem there. I always expect to run slower on the trails so pace doesn’t matter much to me except during a trail race. I decided to finish after reaching 4 miles because I didn’t want to push too hard with the increasing heat and humidity. Now that I’ve had a taste of mountain running I know what I am missing, but being back on my home turf I can also appreciate what I have.

Running again at sea level

On July 17, 2010 By Emerging Runner1 Comment

Pike’s Peak at sunset

Exploring the Manitou cliff dwellings

Nearing the top of Pike’s Peak

The Emerging Runner visits the Colorado Running Company

Weight room at US Olympic Training Center. Fence (above) was put in to prevent athletes from sneaking in after hours to train

Western view of the mountains at night

Along the regional trail at Bear Creek. A big deer stands guard

Picked up this pebble in my shoe during the Bear Creek trail run (actual size)

Rotating sculpture at America the Beautiful Park

Hawks circling at the incredible Garden of the Gods Park

Balanced Rock at GOTG

Early morning view of the Helen Hunt Falls

Today’s run (street): 4.2 miles at 9:27

For me, the worst part of any vacation is the travel to and from our destination. The flight into Denver was punctuated by long periods of moderate turbulence and I was very happy to touch down a mile higher than where we’d started. We prepared for our return but spent almost as much time at the airport as we did on our flight due to a two hour, weather related, departure delay. By the time we had settled back in at home it was close to midnight and we were all asleep within minutes of shutting off the lights. Even though I was still on Rocky Mountain time I woke up early and went out for a run. I was curious to see if the richer air would yield any performance benefits. The lower altitude did present easier breathing but the high humidity (compared to what we’d experienced throughout the week) offset that advantage. I ran 9:18 for my first mile this morning and lost about ten seconds on the second and third before picking up the pace on the 4th. The breathing part was easy but I was tired. I guess I can claim travel fatigue but I’d rather blame the humidity. It was the first run I’d done on the street since last Saturday and I did miss the surface of the trails, even the tough ones.

We covered a lot of ground during our Colorado explorations. After our trek through Bear Creek Park on Thursday morning we headed to the America the Beautiful Park that features a huge revolving sculpture that serves as the worlds coolest water sprinkler. The kids took off their shoes and enjoyed cooling off under the hot sun. After dinner we returned to Garden of the Gods park to check out some areas we didn’t get to on Monday, including Balanced Rock where we took lots of pictures. We saw so many deer in the park that night that my kids began to roll their eyes every time my wife and I would announce another sighting. Friday morning we returned to the Helen Hunt Falls and spent some time scrambling on the rocks and enjoying the views. The visitor’s center had many articles about tourists falling because they didn’t heed safety warnings. Despite that danger, it’s a place that we’d love to visit for days if we had time.

Oft ignored sign at Helen Hunt Falls

It’s nice to be home but the memory of our trip will last for a long time. We probably took 500 pictures between our three cameras and my iPhone. I’m looking forward to seeing the photo book my wife is making. I may head to Stillwell tomorrow to return to the trails once more. The vegetation may be different and there will be no mountains in the distance but it’s my trail running home and I miss it nonetheless.

Running among the Gods

On July 13, 2010 By Emerging RunnerLeave a comment

Western view of the Garden of the Gods

Today’s run (Garden of the Gods): mileage unknown (approx 2 mile)

The trail behind our hotel turned out to be a bit of a bust. I followed it about a quarter mile before it dropped off sharply near a sign that said private property. I was reluctant to trespass and a little skittish about the local wildlife. The concierge mentioned that there had been a bear sighting in that area recently. I didn’t feel brave enough to find out if it was true.

We headed to Garden of the Gods this morning and walked around the Ute/Bretag/Palmer trail and the Perkins Central Garden trail. We watched some brave climbers at the top of a rock face and couldn’t believe their bravery or their sanity. I decided to go for a run while my family continued their walk. I followed the same basic trails that we had walked and completed a loop that took me a little less than 20 minutes. The altitude definitely affected my stamina and while it wasn’t anything close to rigorous it was one of the toughest 2-milers I’ve run. The challenge of the run was nothing compared to what I saw — the most majestic rock formations and views of looming mountains surrounded by forests of Ponderossa pines and juniper trees. Absolutely incredible.

The Manitou Cliff Dwellings

Later we visited the Manitou cliff dwellings where we climbed through authentic structures that have stood for a couple of thousand years. At the risk of sounding like a travel agent it was amazing to experience and lots of fun.We had lunch in Manitou Springs and walked around the town, had lunch at an Egyptian diner (not a typo) and had fun observing all the neo-hippies walking around. We capped the day with a drive up the Pike’s Peak highway which goes 19 miles to the top of Pike’s Peak. I’ll admit that I endured more than enjoyed that drive. The sheer drop off the dirt road measured almost two miles at some points. But it was incredible. Scary as heck but incredible.

Nearing the summit at Pike’s Peak

It was a really fun day and more fun will follow tomorrow. We’ll return to the Garden of the gods, visit the uS Olympic Training Center and do a few other things. I’m planning to take a trip the the Colorado Running Company at some point. Why not, right?

Adventurous running can also be local

On June 21, 2010 By Emerging Runner2 Comments

Today’s workout: Rest day

The first day of summer has brought a welcome reduction in humidity. I looked at the early morning runners that I passed on my way to the train and regretted that I wasn’t one of them. I could have run this morning but I need to make sure I consistently take at least one day off to rest each week. I don’t go out for long weekday runs and could probably get away with running seven days a week, but I believe that a marginal rest day is more valuable than a marginal run day.

Yesterday’s run on the trails was a nice way to cap off three days of 4+ mile runs. Trail running has become my preferred style and I always consider those runs special. I love the constantly changing terrain, elevations, scenery and the mystery of the experience. I’m often accompanied by animals in the woods, I can hear them rustling as I run by and I never know what I’ll encounter around the next bend. Unless I stick to a familiar route I can count on getting lost. That’s fun for me because I know I’ll eventually find my way back. The biggest challenges I face are fast moving mountain bikers and steeply carved pathways that are almost as hard to descend as they are to climb. The hidden danger is roots along the trail that can bring you down hard, often before you know you’ve tripped. I had a near stumble yesterday and the adrenalin rush provided sufficient energy to scale a sudden steep embankment. Stillwell is only five minutes away from home but it always provides some great adventure.

Summer running

On June 1, 2010 By Emerging RunnerLeave a comment

After four days of sunny weather it really feels like summer has arrived. I’m no fan of the heat but I’m not dreading it as much as I did last year. It was the hot weather that pushed me to do more trail running last summer and I’ve enjoyed that experience many times since. Now that the state parks on Long Island have been fully funded I’m looking forward to revisiting some, like Caleb Smith State Park along with others that were due to close. My company is once again offering “Summer Fridays” that allow staff to finish the work week around 1:00 PM. I usually work the mornings, go out for a NYC run at lunchtime and then head home. I did some great Friday runs last summer with Adventure Girl in Central Park, on the west side bike paths, over the Brooklyn and GW Bridges and along the Old Croton Aqueduct trail. Just thinking about the possibilities gets me excited and I hope to recruit some running friends to join me this year. I used to dread summer because of the heat, but running on the trails and in the city has turned that into a real positive.