Something to Think About

My co worker and friend
Robyn Schneider & family.

Oh What a Beautiful Morning!

Great October, Fall weather Saturday & Sunday. This mornings AM run with Bailey & Peter reminded me that the running season is not over. If anything, given the cool weather it is prime season. I was amazed at Bailey's energy yesterday & today. It was very high and gave the appearance that she too had a large amount of energy stored up. We both have not been running consistently since Cow Harbor however, that will change as I appear to be out of my little bit of a funk. It is suppose to be fun and we'll make sure that happens.

Fun stuff!

Late Night Run

Since I haven't consistently run since the Cow Harbor 10K AND it is getting darker sooner it appears I'll need to resort to my old habits. That is, bundle up & run at night.....Moonshadow.

I've done it before so there's no reason why I cant do it again.

Just Do It!

Time to Re-Boot

Race is over. and here's my finish @ 1:08:18 (chip time 58:18) RED shirt crossing finish line on the left side (facing up Main St.).
http://news12.com/news/article.jsp?articleId=262164&rand=3554641

Final planned hurrah is the Great South Bay Half-Marathon. Here's hoping.

My Turn

Forty eight hours after the race I guess the heat and humidity did play a major part of my 10K time at 58:18. At least that's what the experts are saying. All the inspirational words such as 'If you want a quality time you must put in quality practice' could not muster me up Waterside Dr. more quickly. I fell victim to the training runs warning that the Cow Harbor race is won or lost on mile 5. So I experienced something that I already knew. Not feeing disappointed anymore, or "spit the bit" (George Steinbrenner - 1978 about NY Yankee pitcher Ken Clay) I look back on this years race with the following:

GOOD

1. Great practice runs (times that varied with the weather).

2. Good pace splits in the race until mile 5.

3. Very good hill runs. No pace drop off from Widow Hill & decent run up Pumpernickel Hill.

BAD

4. Dead, heavy legs on Waterside Dr.

5. Lack of focus onto a faster runner (rabbit) to coax me along.

Along the way I had fun. Fun at the race, fun with friends and fun at the celebrations after the race.

Next Year....Hunting For Rabbits

This years Cow Harbor Race is over with mixed feelings. A 10K time of 58:18 is a disappointment as I hoped to have a personal best of 53:00 or under. With 4,700 runners (5,553 registered) was it the crowds, the humidity or my lack of focus to find myself a faster runner and stay with them.

My other 3 running friends were similarly disappointed in this years slower times due to a variety of reasons. However, we did agree on the following:

1. Lack of motivating noise from the crowds (ie. fewer cow bells).

2. Heat and humidity. It was present but not not too obtrusive.

3. Running crowd. I did need to bob and weave through the crowded running group, however, this may be confusing this with our practice runs. Running the 10K course in groups of 6 is easier than running in a group of 100.

In retrospect, I guess that's why you set a personal best. Next year.

My Blog & Facebook

Getting excited for this weekends race. More so this year than in the past. The Cow Harbor 10K was my first organized race. Not knowing what the heck I was getting my self into I started entering races here. Unfortunately, that weekend had Hurricane Ivan battering the Long Island area. It should be fun.

http://www.cowharborrace.com/index.htm

Also, I've realized that I should retain some links onto my blog. I've realized over time, some Facebook posts get deleted (or no longer interesting). So this blog, rambling diary like a good place. Besides, I am no longer interested in FB other than as a way to share videos & photos.

I have two mantras (1) At least I won't be last and (2) I may not be good at it, but I like to do it.

It's Getting Better All The Time

I'd like to believe that's true. From the Wave Designation chart posted by the Cow Harbor Committee, I hope I get a color other than pink or blue. I've got several of those colors among my running stuff. Why I don't toss them into to the garbage is beyond me. A running friend told me he keeps his bibs & writes his race time onto the back. Good idea and a nice trophy if you improve on your PR. If not.........

Running Partner, Bailey

Running the high school perimeter with Bailey one day, a fellow driving by stopped me. "Is that a guide dog?", "I saw you running with her yesterday", "She knows the course!".

"No", "Thanks" , "Yes, Thank You".

Bailey is a black Lab mix and wears her solid red harness when we run. So from a distance she may look like s a guide dog, but I don't think so. She has this keen sense of smell and knows where all the rabbits are hidden. Besides, at 3 yrs. old she is still a work in progress.

If I'm running, she's running. Suddenly she's averse to wearing the harness and will walk away from me when I get it. However, I believe she does enjoy the run time, is definitely "buff" and does get a good nights sleep. Funny.

My Senior Moment

I realized 10 minutes before the final Cow Harbor Practice Run that I've worn last years running sneakers. I try to buy a new pair of $50-$60 running sneakers annually. While I don't run a tremendous number of miles, I figure the cushioning must break down. So safety first. I do keep my "old" sneakers and continue to wear them around town or when doing dirty yard work.

So slightly annoyed that I had the wrong shoes and another senior moment slipped in I adjusted my laces and decided to just move on.

Funny thing though. Out of all the prior 5 week practice runs, this one, with my old shoes was the fastest. I guess it was just one of those things. Ha!

What? Me? I ran How Fast? Must Be Someone Else!

LAST CHANCE WORKOUT - WEEK 6 for COW HARBOR PRACTICE RUN

OK. Now this was a surprise. My week 5 time was also a pleasant surprise. I was tired & lethargic prior to the run, however, my time was a definite improvement. Same thing today at week 6. Tired, thought about not attending and besides, I did run this course on Sunday. However, I did run.

I couldn't find my "blue sneaker" rabbit to set the pace for me. However, I did recognize "shorty-whitey" and used them to set the pace for me. I was impressed at the steady speed. We jockeyed for the lead back and forth, however, they took the final lead at the 5K mark and never looked back. I did keep up and knew I had a good run. The time at the 5K mark had me thinking that maybe I was going too fast OR my watch was in error. Regardless I kept thinking of that poster "When Your Ready To Quit Screwing Around"... I got stopped at the final traffic light and did loose 3-4 seconds before weaving thru oncoming traffic to continue my run. I didn't want to loose too much time. This weeks goal was sub 56 .

During the week I've re-read the Cow Harbor strategy notes and lots of water. So while I had hope for the best, I was willing to accept mediocrity. It was a cool, windy evening for this last run. I then realized I had last years worn running sneakers with me and I should have made one last bathroom stop before I ran but.......

Anyway, crossing the finish line, I heard a fellow call out to the woman just in front of me "How'd you do?" and she answered 54:37 I immediately thought she was in the F group that started after my E group. She ran fast and caught up to me. I got close to a light and checked my time to realize I had a 54 minute time also. Now 'How About That!"

Fun Stuff

This running stuff is an individual thing. However, after this mornings run and a previous "fun run: I can see how on occasion a group run with folks chatting, telling stories and discussing "stuff" can alleviate the boredom and repetitiveness of long distance running. Additionally, it certainly does make the time go fast.

The Cow Harbor 10K Practice runs each Wednesday evening on consecutive nights gave me a great deal of information and strategy on "how to run" this race. Competition is good, however, for me I am competing against myself and always striving for a personal best (PB) on this end of season race. I think I've run this consecutively for the past 6 years and have all the T-shirts to prove it. I may be a veteran with this event, however I'm better at theory.

It was my task as the veteran to lead our group of 3. Being in the lead while running was a funny, unusual experience for me. However we survived & never once strayed from the course. Maybe it was just a "Guy Thing" or just my first time running and talking with a group but it was fun and helped dispel any running pains I may have experienced.

Running up and down the hills, struggling at times to catch my breath was fun.

C'est La Vie

C'est La Vie say the old folks, it goes to show you never can tell...Chuck Berry

I was lethargic and tired all day today and cosidered not going to the 5th Cow Harbor practice run. But I went. It was 84 degrees and getting darker, earlier. I got into my "E" Group, found my 'blue shoe' rabbit and kept pace. My rabbit ran past me after the hill, however, I found another group and focused on a quick pace. I kept thinking of that vitamin water poster I saw at the gym years ago "When your ready to quit screwing around..." So I kept my focus and trudged onward. After Pumpernickel Hill, when the course is all downhill, I maintained a good pace and took long sidewalk measured, strides. I knew I had a good run. I was pleasantly surprised, however I have yet to break a 56 minute practice run. We'll see if history can repeat itself again, next week in the final practice run.

Now & Then - Week #4

OK. I tried to improve on last week good run, however a Jimmy Buffet concert and evening out with friends takes priority. I only had 3 Coors Lite. Not bad at all, but we got home late due to parking lot traffic.

It was 94 degrees @ 6:15 PM during the training run. I decided to stay with my 8:00 pace group and did pretty good for 3 miles. I kept my fast pace with my "designated rabbit". Unfortunately, after 3 practice runs I continue to have trouble making it up THE HILL.

On a more positive note, I saw "my Coach". I believe he was with the 8:30 pace group. IF I can remain focused on a faster pace AND make it up THE HILL non stop (I Will !!!) then I shoule improve on last years Cow Harbor PB.

Fun stuff.

Now & Then - Week #3

This evening was perfect running conditions. Cool with slight mist and zero humidity. However, I did not have a full tank of energy. Lack of sleep, early train trip to NYC & back in the rain may wear a body down. Enough excuses, come race day there shouldn't be any thing left as I gear all running events up to the Cow Harbor run and trying to do a PB each year.

Now that would be "Fun Stuff".

Dirty Socks & Poison Ivy

I ran this 10K race ! 1 hr. 50 sec. vs 1 hr 14 sec. last year. It was fun and I plan to keep it as a must do race. Unfortunately, somewhere along the race I picked up a patch of poison ivy. It slowly spread from underneath my wrists & neck to other spots. Luckily I caught quickly and within 4 day it was under control. The oatmeal soap, that dries out the skin & CVS Poison Ivy spray that also stings & dries it out seem to be the ticket.

However, next year...

Now and Then Week #1

Training Assistance Program

I'm planning to train with the E Group and come as close to an 8:00 mile as possible. The instructor indicated in addition to these weekly runs we should also be doing a weekly long run and speed work. Additionally, he explained the Race Day Goal Pace drop of 30 seconds from the last training run can be the result of an adrenalin rush on race day.

Anything To Help

Follow The Leader?

August 11th, a mild humid, Wednesday evening was the 1st Cow Harbor practice run. Dani F. & I split up into our separate "pace " groups and agreed to meet at the finish line. Remembering last years successful training runs and how I paced myself along side our group leader I began the run by following our leader. At least I thought he was our leader! Over the years, at these runs you begin to see familiar faces and I've seen our leader before and knew him as a good runner. Besides he had a 'Super Runners' T-Shirt on, is older than me and seemed to be in-charge. So I guess he knows what he's doing. Unfortunately at mile #2, as the group began to pass me and 'our leader' I began to question what he was doing. Saving himself for the latter part of the run? Does he know better than the younger runners far ahead of us? Am I running stronger than he? Am I gong too slow? Enough! So I passed him and zoomed ahead.

I was @ 29:00 at the 5K mark and finished @ 59:43. Not great but OK as I know who I'll pace myself alongside next week and hopefully improve. Unless I can create another excuse.

My Math Project

OK so I lost my timing chip prior to the start of the 4 Mile Long Island Championship (previously called the Run Around the Lake) in Lake Ronkonkoma. However, as I passed each mile marker with the "official" clock time I did make a mental note as to what my split/cumulative time was. Additionally, when I crossed over the finish line the clock time was above me. Finally, I timed it so that I finished alongside a fellow runner. I made a mental note of her bib # and figured I'd also borrow her clock time for my own.

Bottom line....check the timing chip.

NOTE TO SELF: At the Dirty Sock 10K, run fast in the trails, on the path and be near the front as there is no start chip time. In 2009, I was a 1st. timer. Had I known they would be calling my name with a +60 minutes 10K time I'd have pushed it. We'll see.

Fun stuff.

Things I Heard At The Races

I know I'm not a good runner, but still it irks ( Miriam-Webster dictionary word) that I'm not doing better. Must be that competitive spirit thing. For example, after this past weekends race, I overheard 2 runners saying:

- " I paced myself so I could finish that last mile in 6:02", OR
- " You were at the airport run and came in 1st. Right?" AND THEN THIS HAPPENS
- 2 years in a row, at mile 3.5 the same woman runner, blazes by me, going uphill as if I was standing still. After year 1, I realized she was my niece's friend. But 2 years in a row? At the same mark?....She is good, or maybe I'm just OK.

Emerging Runner touched on this subject and it is a humbling experience. BUT, after you get over it and keep going it is Fun Stuff!

2010 Four Mile Run Around the Lake

I was looking forward to a good run today. I use this 4 mile race as a fitness gauge leading up to Northport's Cow Harbor Run. I had a good sleep, drank a limited amount of beer at Friday's party and had a decent 10K run @ Sunken Meadow. Unfortunately, I lost my velcro timing chip prior to the race. I BLAME IT ON THE SOCKS!

I'm an old guy who still wears Gold Toe, crew socks. I am having a hard time getting accustomed to these "shortie, runners socks". I returned to my car with my bib & chip to kill time. I then attached the velcro strap around my left, bare ankle. Read the paper and waited until it was time to line up for the race. I set my watch, did a quick stretch and looked down noticing my timing chip was missing......... As the race started with the sound of the gun I reasoned that the chip was (A) LOST and it will cost me an extra $20. in fees or (B) IF I Am Lucky...it is still in my car and came off when my ankles rubbed together. Regardless, I was set to run and will worry about it later.

The overhead finish line was in sight. I noticed the clock counting down as I was in step with another runner. I crossed the timing mat at the finish line and made a mental note of the other runners bib #. I finished at 37:00 even. Not my best but all things considered, something to build on. Additionally, I Was Luck! The chip was in my car.

Fun Stuff.

NYS Summer Run Series-10K Sunken Meadow Park

This is only the second time I ran this event. First time was in 2003 (I think) and didn't know the course or know what I was doing at that point. Ignorance is bliss in this event.

It is a tough run with Cardiac Hill @ the 2 mile mark. A second minor hill is at the 3 mile mark in this cross country and park pavement race. All runners start at the gun with a chip attached to record your ending clock time.

THE GOOD:
(1) Always a large turnout and very well organized. (2) Course is 50% sun along the boardwalk and LI Sound and 50% shade thru the cross county trails and picnic areas. (3) Plenty of bathrooms for that last minute need. (4) Day of race registration was terrific with loads of volunteers in tow. Officials and water stops were everywhere. (5) A very challenging course and a good workout with great atmosphere. (6) Plenty of viewing spots for family members to watch and cheer the runners on.

THE BAD:
(1) No chip starting time. You'll need to clock yourself. (2) The runners all converge into an entry way leading to the boardwalk. This congestion brings people to a stand still. Once onto the boardwalk the race tends to spread out. (3) Cardiac Hill is a killer. Bigger & longer than Cow Harbor's James street. It ruined my timed run. Consequently I'll need to re-visit this trail again for a better training run.

I'm re-thinking and notice there were very few bad issues. This could be a premier running event on LI (Or maybe it already is and I don't know it).

Ran this w/Lauren, Chris & Sue in the rain and up and down the rolling hills. Fun stuff.

15K?....What Was I Thinking

I ran this Kings Park race (or slow shuffle for me) in 2006. I didn't know what I was getting myself into or what I was doing.

There is an old/new Rod Stewart & The Faces song that goes something like "I wish that I knew what I know now when i was younger". Oooo-La-La

Could'a, Should'a

I ran 6 miles w/Bailey this AM. After my cool down & shower I read this article in NEWSDAY with great interest. I almost entered that race but chickened out. I have only been running on weekends (weather permitting) and I hate the treadmill. Not that I would have won, but...given the limited turnout it would have been interesting.

Motivation & My 2010 New Years Resolutions

I got this in the mail unexpectedly last week. I think it was great timing as I decided to try and make friends with the treadmill.