Has Spring Sprung?

March in New England brings very disparate weather patterns making my runs different every day. The past two weeks have been really interesting. Several mornings, I got up and looked at the thermometer to find it was really cold. Other mornings the temperatures would have me thinking spring is finally here. The only problem with this type of weather pattern is that I never know what to wear or how many layers making my runs outside a little uncomfortable at times. Nevertheless, I am craving that warmer weather where I can just thrown on a pair of shorts, a tech t-shirt and my running shoes and head out for a run without needing to think about how many layers I might need to be comfortable.

As you can image, living in an area with very cold temperatures in the winter makes it difficult to run outside. I have become somewhat accustomed to the winters here in New England and finally have the right running gear to allow me to run outside in comfort (relatively speaking). After six winters here I created a rule that I will not run outdoors when the temperature is below 10 degrees or if the snow/sleet/ice make it too dangerous to be out on the road. In these cases, I head to my local YMCA and hit the indoor track or treadmill. Since training for the Boston Marathon I do all of my speed work outs on the treadmill to allow me to truly regulate my per mile pace.

The indoor track is nice, but 17 laps to a mile can get a bit tedious. The nice thing about the YMCA indoor track is that it is made of a resilient rubber surface which is a nice break for my legs from the asphalt and hard packed dirt I run on outside. The big negative to running on the indoor track is the canted road which puts a continual stress on the outside of one knee and the inside of the other. The track also has tight turns that cause repetitive stress to my legs and IT band. But, when the weather is in the single digits, I would rather do 102 laps indoors where it is warm than try to run outside in severe cold. Despite the availability of the track, I find most runners are downstairs on the treadmills.

As I said, I like to use the treadmill to do my mile repeats and tempo runs when gearing up for a marathon. The main reason I use the treadmill is that it is easy to clock my speed and distance. I don't have to guess my pace. In most of my workouts I set the incline at 2% which simulates the intensity of outdoor running and helps to make up for the lack of wind resistance when running outdoors. If I want to have a more strenuous speed session, I like to set the treadmill on random hills and at level 6 or 7. When I use this setting, I can easily get my heart rate up to 80% of my max and feel I get a big benefit cardiovascularly.

Even though I like the control and certainty of the treadmill for my speed sessions, I do agree that treadmill running isn’t perfect. Some of my running friends tell me they can't stand running on the treadmill as it is monotonous. When I am doing a 7 or 8 mile tempo run on a treadmill, I do understand their point. I try to find a place in my mind where I can just focus on the rhythm of my footfalls and drop into a somewhat meditative state. I listen to podcasts or music and try not to look at the treadmill screen and try to imagine I am running outdoors. The YMCA has huge picture windows that look out into a stand of trees and as the sun comes up I can almost fool my senses into thinking that I am actually outside as I run.

While I use the treadmill even in good weather for my speed work and tempo runs, I would rather run outside. Surprisingly, this former Southern Californian even likes it when the weather is cold, raining or snowing. I find that I feel more connected to the world I live in when I am out in the elements no matter how ugly they may be. The other big plus is that as you run you see different things each mile which helps to reduce the boredom you may find running on the treadmill. Even with the random hill workouts I find that the road gives me more variation as the road is canted and I get to dodge fallen limbs, potholes, etc. This keeps me much more focused on what is ahead making the whole run more interesting. Finally, I always enjoy running outdoors because I get to experience my run in a way you can't when running indoors. When it is hot I can really get a good sweat going or if the weather is inclement I can feel the rain or snow on my face. What's not to love about that?

I have read several articles that all conclude that if you run outside you are getting a much better workout. I am not sure that I come to the same conclusion. I say this because I can actually get my heart rate up much easier when running on a treadmill. But, I know that I use more of my lower body muscles when running outdoors because of all the varied surfaces and inclines I encounter. I do think that running outdoors better prepares you for racing because you are constantly being exposed to different weather conditions. Since I have run in every conceivable weather condition outside here in New England, I know what type of gear I will need for any race day condition and know that the elements will not hinder my ability to finish any given race. If I had never run outside, I don't feel that I would be as well prepared.

So, what does all this mean? Simple. I believe that I have found the perfect balance in my training. I use the treadmill and indoor track when the weather is too inclement for me to safely run outdoors. I also use the treadmill to allow me to really get in what I think are solid speed work outs and tempo runs. I couple this with at least 4 days of running outdoors in the elements. I used this combined training regimen when I trained for the 2009 Boston Marathon and it led to my marathon P.R. My advice is to try using the treadmill in the same way that I do and see if it doesn't help improve your times. But don't exclusively train on one. To really feel alive and part of this great big world that we live in you need to get out on the road and pound the pavement. It is at the end of a long run outside that I truly feel like I have accomplished something. Get out there and experience the elements, you'll be glad you did.

Mar. 5 – 10.10 miles (1:33:25, 9:15 pace)
Mar. 7 – 6.10 miles (57:06, 9:22 pace)
Mar. 8 – 3.20 miles (25:16, 7:54 pace) – Speed Work
Mar. 10 – 6.20 miles (49:50, 8:02 pace) – Tempo Run
Mar. 11 – 6.20 miles (55:57, 9:02 pace)
Mar. 12 – 10.20 miles (1:31:40, 8:59 pace)
Mar. 13 – 11.10 miles (1:42:11, 9:12 pace)
Mar. 14 – 6.20 miles (57:18, 9:14 pace)
Mar. 15 – 3.50 miles (27:45, 7:56 pace) – Speed Work
Mar. 17 – 6.20 miles (49:40, 8:01 pace) – Tempo Run
Mar. 18 – 6.10 miles (55:40, 8:59 pace)
Mar. 19 – 10.10 miles (1:28:15, 8:44 pace)

Total Miles: 85.20 miles
2011 YTD Miles: 280.80 miles

2011 Dana-Farber Marathon Challenge

As most of you know, I was a member of the 2009 Dana-Farber Marathon Challenge (DFMC) team. I met some really great people through my participation on the team. It is that time of year again where many of my teammates are in training for the Boston Marathon as a part of the 2011 DFMC team. I will be there at the Hopkinton Start Area - Runner Refuge this year as a volunteer to help the runners get ready to run the marathon. As a volunteer I could be assigned preparation of food for the runners, manning the first aid supply station (which I did last year), helping them decorate their singlets for the race, manning the doors, and or whatever else they need. It was so much fun seeing all the runners and feel the excitement in the room. I can't wait to be there again this year.

Although I am not running on the DFMC team this year, I will support the efforts to raise money by donating to one of my friends, Helen Morey Gallo. She is a cancer survivor and has been cancer free for 12 years now! As she says on her donation website, "We train and run with thousands of special people in mind and hope in our hearts. Dana-Farber is setting the pace in the race against cancer, and we’re grateful for your help." So, if you find that you can donate a few dollars to help Dana-Farber reach their ultimate goal -- a world without cancer please copy the address below into your browser and donate. Or you can click on the title of this post and it will take you right to Helen's page.

http://www.rundfmc.org/faf/donorReg/donorPledge.asp?ievent=425293&lis=1&kntae425293=7FF2BC2FB632448BB9B4CABF341ED11C&supId=231091013

The Dana-Farber Marathon Challenge directs 100 percent of funds raised to the Claudia Adams Barr Program in Innovative Basic Cancer Research, which enables researchers at the leading edge of scientific sleuth work to achieve better cure rates and to enhance patients' quality of life. DFMC took its first steps in 1990 as one of the inaugural organizations in the official B.A.A. Boston Marathon® Charity Program. Last year I think the team raised over $4.0 million. I hope you will support the team and Dana-Farber.
Here are my totals for the last two weeks:

Feb. 20 – 10.10 miles (1:32:20, 9:10 pace)
Feb. 21 – 6.20 miles (56:52, 9:11 pace)
Feb. 22 – 3.10 miles (24:05, 7:46 pace) – 5K Speed Work
Feb. 24 – 8.10 miles (1:11:55, 8:53 pace) – Tempo Run
Feb. 25 – 6.20 miles (54:42, 8:50 pace)
Feb. 26 – 10.10 miles (1:26:59, 8:37 pace)
Feb. 27 – 10.10 miles (1:39:52, 9:53 pace)
Feb. 28 – 6.20 miles (59:03, 9:31 pace)
Mar. 1 – 3.20 miles (25:48, 8:04 pace) – Speed Work
Mar. 2 – 6.20 miles (55:38, 8:59 pace)
Mar. 3 – 6.10 miles (50:08, 8:04 pace) – Tempo Run
Mar. 4 – 9.20 miles (1:26:51, 9:26 pace)

Total Miles: 84.80 miles
2011 YTD Miles: 195.60 miles

Meant to be a Runner

I have been rereading a book my wife bought me for Hanukkah that is about running and writing. It is entitled What I Talk About When I Talk About Running by Haruki Murkami. It is a short book at only 180 pages. But, the author has so captured so many truths about being a runner that I had to read it again immediately after I finished the book. I would highly recommend the book to anyone who enjoys running. One of the most interesting points Murkami makes in his book is:

"I think I've been able to run for more than twenty years for a simple reason: It suits me. Or at least because I don't find it all that painful. Human beings naturally continue to do things they like, and don't continue what they don't like...People basically become runners because they are meant to."

I realized after reading this passage that he is absolutely right. I, over the years, have told friends or family that I love running and that anyone can do it. After many years of running, I became somewhat of a zealot trying to convert people to my way of life. I can even remember saying on more than one occasion that anyone could run a marathon if they just put in the training time. What I failed to realize at the time is the critical point that Murkami is making...anyone can run a marathon but they have to want to. The reality is that most "normal" humans don't want to.

Murkami’s point that we become runners because we are meant to be is equally as powerful for me. As most of you who are part of the running community know, we all have many things in common. In fact, I can tell within a few minutes of meeting someone that they are probably a runner. With a few well placed questions, I can get confirmation. This provides an immediate common bond on which we can build a camaraderie. In my line of work as a real estate negotiator, this is a very powerful tool that helps me establish a working relationship with others early in the process.

I am sure you will agree that when runners get together we talk about running with a passion. We love to share stories and experiences. We are more than happy to give new runners advice and guidance to help them train and run better. We enjoy sharing our runs with other runners whether it is a weekend long run or an actual race. It is a very unique community where we are competitors yet we want to help our fellow runners even if it means they may ultimately beat us to the finish line. Isn’t that what makes being a runner so special.

What I find truly fascinating when I speak with other runners is their reasons for running. As you can imagine everyone has different motivations for becoming a runner. I have said in the past that I began running to get into shape after college. Why I have stuck with it for over twenty five years is not because I want to get in shape (although I stay in shape through running) rather it is because I have grown to love it. In fact, I would say that it is a big part of who I am as a person. It allows me to be a part of a larger group but be able to set individual goals to strive towards and ultimately achieve. In a sense, Murkami is absolutely right...I was meant to be a runner. I just needed to take those first steps to becoming a runner.

We each must find that inner strength that enables us to push through the pain while training. If we are truly not meant to be a runner, I suspect that we will not continue running when any adverse conditions arise. If we were to get up in the morning and dread our morning run, we would need to admit that we are not a runner. In that case, we would need to go out and find another passion to pursue. There is no need to go out and punish yourself if running is not enjoyable. I know that I have found the spark of passion that makes running a major source of joy and sense of accomplishment for me on a daily basis. It comes naturally. It cannot be manufactured. I cannot make you into a runner. Only you know if you are truly meant to be a runner. If you are meant to be a runner join us out there on the road and become a part of this broad and all inclusive community.


Feb. 6 – 8.30 miles (1:17:57, 9:24 pace)
Feb. 7 – 6.20 miles (56:56, 9:11 pace)
Feb. 8 – 3.10 miles (25:10, 8:07 pace) – Speed Work
Feb. 10 – 4.50 miles (41:49, 8:03 pace) – Tempo Run
Feb. 11 – 6.10 miles (56:09, 9:11 pace)
Feb. 13 – 6.20 miles (1:01:49, 9:58 pace)
Feb. 14 – 6.20 miles (56:23, 9:06 pace)
Feb. 15 – 3.00 miles (24:18, 8:06 pace) – Speed Work
Feb. 17 – 6.20 miles (49:34, 7:59 pace) – Tempo Run
Feb. 18 – 6.50 miles (59:24, 9:08 pace)
Feb. 19 – 7.10 miles (1:07:23, 9:30 pace)

Total Miles: 63.40 miles
2011 YTD Miles: 195.60 miles

Taking a Break from Running

I read somewhere that a runner should take a vacation from running every so often to allow his body to fully recover from the training and to rejuvenate the desire to continue running. I can honestly say that I never took more than a couple of days off from running since I started back in 1985. As you know from reading this blog I have been a bit obsessive compulsive about my running. Looking back, I probably should have taken a few breaks from my training to properly recover from some of the minor injuries I suffered early on in my running life. However, Mother Nature had a bit of a surprise for me this winter forcing me to take a break from running.

For those who have not been following the news, we have had waves of winter storms each week since Christmas. My yard looks a lot like the North Pole with snow piled up over 2 feet and drifts as high as 4 feet. Icicles are hanging off my gutters like the Sword of Damocles ready to fall and put me out of my misery from this frozen wasteland I now call home. I am surprised a family of elves have not taken up residence in my mother-in-law suite. Needless to say the snow piles on the sides of the road make running even more hazardous than normal. This made me think twice about getting out on the roads the last couple of weeks.

I have only run a couple of days in the last 2 weeks for two reasons. First, running on the roads is dangerous and hazardous to my well being. Second, the roads have been so treacherous in the mornings; I can’t safely drive to the YMCA to run on the treadmill or indoor track. Therefore, I have accepted Mother Nature’s directive to stay indoors and relax. Not an easy proposition for me. There have been days that I was on edge and cranky because I could not get my run in that day.
Needless to say, I have really missed getting out there on the road. But, at the same time, I have enjoyed relaxing and letting my body recover. I did get my heart rate up during this layoff period as I was performing in “Joseph & The Amazing Technicolor Dreamcoat” and dancing quite a bit during the rehearsals and performances. Based on my soreness each day, I was definitely using muscles I don’t normally use. This made me feel like I was not losing any of my fitness level during the layoff.

On Monday of this week, I finally went out for a run. It was really nice to get back on the road. I can say with conviction that this short two week layoff came with good results. Muscles that I have been feeling some twinges of pain were pain free on this first run. I feel like all of the other minor nicks, bruises and soreness had time to heal fully. I am hoping that this will mean I can run injury free the rest of the year. More importantly, I felt a real enthusiasm to get up early and out into the cold dark morning for my run. Something I had not felt in some time.

I am planning to run a fall marathon and want to be able to put in the training through the spring and summer. I did not run a long distance race last year with the exception of the B.A.A. Half Marathon which did not exactly go as I had planned. I actually submitted a lottery entry request to the New York City Marathon a couple of weeks ago. Fingers crossed. I want to be able to say I ran in some of the biggest marathons in the United States when I finally stop racing. If I don’t get into the lottery there, I am looking at Philadelphia as the backup plan. Either way, I know that this little respite has given me that feeling of excitement about training again. Now, I need to get back out on the road and log some miles.

Jan. 16 – 10.20 miles (1:31:47, 9:00 pace)
Jan. 17 – 6.80 miles (1:02:28, 9:11 pace)
Jan. 20 – 5.20 miles (48:31, 9:10 pace)
Jan. 31 – 6.20 miles (56:20, 9:05 pace)
Feb. 3 – 6.20 miles (48:52, 7:53 pace) -- Tempo Run
Feb. 4 – 6.20 miles (58:33, 9:27 pace)

Total Miles: 40.80 miles
2011 YTD Miles: 132.20 miles