Fueled up on corned beef and cabbage and half a loaf of Irish soda bread from the night before, I set out for Robert Moses last Friday morning for what has become one of my "standard" marathon-training 20 milers, a scenic out and back through Fire Island.
It's been years since I've been to Fire Island in the summer...probably some time when I was very young. I really have no memory of it. But during the off season, I've found it a great way to knock off what is usually a rather long and dull training run. From the parking lot at Robert Moses, I set off along the sand and gravel road past the light house to the westernmost end of FI. From there the path meanders, varying from concrete roads to wooden sidewalks to soft sand trails. I love running from village to village, checking out the homes along the way and wondering what it would be like living there full time. I always get a kick running past the school, with its two mini buses parked outside. Can't be more than a dozen students in all the grades from the year-rounders. For the most part I saw nothing but deer and contractors.
I turned around in Cherry Grove, at about the 1:25.00 minute mark or about 10 miles. It's my usual turnaround location. Despite the wind in my face for the return trip, I ran a negative split going back, probably more a result of running into fewer deadends. By the time I got back to Robert Moses I was happy to be done, but could have gone another six if needed...a good sign one month out.
My legs felt fine on Saturday, but I gave them a day to recover anyway. Most of this weekend was spent at Eisenhower for James' state champs, so I took the opportunity after dropping him off Sunday morning to do a couple of easy loops around the 5k course.
Monday was a time crunch, so no way to get out. This morning I went across to Makamah Woods and did a hilly 7 through the woods and out to Makamah Rd. Everything felt good, even my right hamstring seemed to be bothering me a bit less.
My plan right now is a 9 miler tomorrow, rest up Thursday, and then do another one of my long runs, a back to back to back 13 miler on the weekend. It's going to be tight with the taper, but I might just get my 500 in after all.
341 miles down, 159 to go...
Celebrating my Boston qualifier with Stitch at 2010 Disney Marathon...
Tuesday, March 22, 2011
Tuesday, March 15, 2011
Feeling Good
Another good stretch of runs over the past few days.
I took the day off after my 16 miler and followed that up with a Cow Harbor loop on Thursday. It was relatively uneventful and my legs felt pretty good after my previous long run. I kept it short since I had a train to catch for a lunch in the city. Unbelievably good Steak Frites at Les Halles was my reward. Friday was a mess weather wise in the morning so I wasn't able to get out which was disappointing.
On Saturday I dragged my nephew Craig out with me. He hasn't been running much of late, so I took him into Makamah for a 5 mile loop. As we ran up the access hill, we passed a woman who was bent over, brushing the ground with a towel. Figuring she lost something, we stopped to offer our help only to learn she was looking for arrowheads. Now, a friend of mine once told me these woods were filled with arrowheads, and to find them, you simply need to "think like an indian". I'm not so sure what the indians would have found appealing along that particular stretch of pathway, but we found ourselves staring at the ground for the rest of the run. Alas, no arrowheads.
On Sunday, I met Rick for one of our favorite long runs in Connetequot Park, out and back to the pine forest. It's a great destination run as the old pines line up like soldiers in a field standing tall, with a soft cushion of needles underfoot that have built up over the years. This winter must have been paticularly brutal for them as a number were uprooted and strewn about. On our way back we held off a pack of high school runners, contemplating the excuses we would use if they did in fact pass us. Fortunately, we were fast. More likely, they took a different route.
On Monday I mixed things up a bit and did an evening run. I dropped James off at swim practice and headed to Caumsett and took full advantage of the time change and extra daylight. I had just enough time for 2 loops around, staying on the roadway the whole time. Actually saw some familiar faces out running.
This morning was back to Makamah for another run (still no arrowheads!) with a sidetrip down to the beach on Makamah Road.
I'll do one more run tomorrow, probably Cow Harbor, followed by a day off on Thursday. My plan right now is a 20 miler on Fire Island on Friday as running will be difficult this weekend with Y-States going all weekend long. I figure I will take Saturday off, followed by an easy Eisenhower on Sunday prior to the start of the meet.
308 miles down, 192 to go...
I took the day off after my 16 miler and followed that up with a Cow Harbor loop on Thursday. It was relatively uneventful and my legs felt pretty good after my previous long run. I kept it short since I had a train to catch for a lunch in the city. Unbelievably good Steak Frites at Les Halles was my reward. Friday was a mess weather wise in the morning so I wasn't able to get out which was disappointing.
On Saturday I dragged my nephew Craig out with me. He hasn't been running much of late, so I took him into Makamah for a 5 mile loop. As we ran up the access hill, we passed a woman who was bent over, brushing the ground with a towel. Figuring she lost something, we stopped to offer our help only to learn she was looking for arrowheads. Now, a friend of mine once told me these woods were filled with arrowheads, and to find them, you simply need to "think like an indian". I'm not so sure what the indians would have found appealing along that particular stretch of pathway, but we found ourselves staring at the ground for the rest of the run. Alas, no arrowheads.
On Sunday, I met Rick for one of our favorite long runs in Connetequot Park, out and back to the pine forest. It's a great destination run as the old pines line up like soldiers in a field standing tall, with a soft cushion of needles underfoot that have built up over the years. This winter must have been paticularly brutal for them as a number were uprooted and strewn about. On our way back we held off a pack of high school runners, contemplating the excuses we would use if they did in fact pass us. Fortunately, we were fast. More likely, they took a different route.
On Monday I mixed things up a bit and did an evening run. I dropped James off at swim practice and headed to Caumsett and took full advantage of the time change and extra daylight. I had just enough time for 2 loops around, staying on the roadway the whole time. Actually saw some familiar faces out running.
This morning was back to Makamah for another run (still no arrowheads!) with a sidetrip down to the beach on Makamah Road.
I'll do one more run tomorrow, probably Cow Harbor, followed by a day off on Thursday. My plan right now is a 20 miler on Fire Island on Friday as running will be difficult this weekend with Y-States going all weekend long. I figure I will take Saturday off, followed by an easy Eisenhower on Sunday prior to the start of the meet.
308 miles down, 192 to go...
Wednesday, March 9, 2011
Going Longer
A fairly productive last week or so, culminating in a 16 miler yesterday.
On Thursday I set off to do a Cow Harbor loop. Since I want/need to start stretching out my runs, my plan was to add in a side excursion down to Crab Meadow Beach. As is often the case when I run, my mind started to wander and while running in a comfortable groove while pondering some minor work related crisis, I blew right past the turnoff for Crab Meadow, not realizing it until I was a half mile from home. Still good for a 7 miler though.
On Friday I went across the street and back into Makamah Woods for the first time in over a month. By now it is about 99% clear of snow...a welcome sight. I'm clearly happiest when I'm running on trails. I popped out on Makamah Road and added in an extra 4 or 5 miles of road...down to the beach, around the golf course and then back down to the beach on the other side. Plenty of hills, including Hayes, to keep it interesting. About 9 miles total.
Over the weekend, James swam out at Ward Melville. I took advantage of his warm-up time to hop on the track for a few miles, managing to work a tempo run into the process. I started out in lane 1, moving over one lane after each lap, eventually working my way out to lane 6 for laps 6 and 7 then back down again. I pushed this middle mile (lane 5, lane 6, lane 6, lane 5) at what I felt was my current 5k pace. My hamstring stayed tight, but hung in there. On Sunday I came back and did the same workout. Timing was perfect as I was able to finish and get back to the pool for James's first races.
Monday was too chaotic to get any running in, but Tuesday I made sure to get out of the house early. I headed over Sunken Meadow for one of my standard longer training runs...SM to Kings Park to Sunken Meadow Road and out to where the Greenbelt trail continues in the woods in Smithtown. It's about 12 miles. I felt good at the turnaround point and decided when I got back into Sunken Meadow I would add in an extra loop out to the golf course. Mentally I think it's always easier to do a long run when you set out for a shorter one. At some point I usually reach the point of "well, I feel good. Why not just tack on a few extra miles at this point? I've run this far already, might as well knock off a long run". About half way back to SM, I decide after the golf course, I would also add in a loop up to the toll booth, brining the total to 16 miles. On my way back from the toll booth I toyed with the idea of doing another 4 and checking off a 20 miler, but decided against it. I felt good, but didn't want to make too big a jump in my long run miles. With the excepetion of my hamstring, I've been injury free and would just as soon remain that way.
271 miles down...229 to go...
On Thursday I set off to do a Cow Harbor loop. Since I want/need to start stretching out my runs, my plan was to add in a side excursion down to Crab Meadow Beach. As is often the case when I run, my mind started to wander and while running in a comfortable groove while pondering some minor work related crisis, I blew right past the turnoff for Crab Meadow, not realizing it until I was a half mile from home. Still good for a 7 miler though.
On Friday I went across the street and back into Makamah Woods for the first time in over a month. By now it is about 99% clear of snow...a welcome sight. I'm clearly happiest when I'm running on trails. I popped out on Makamah Road and added in an extra 4 or 5 miles of road...down to the beach, around the golf course and then back down to the beach on the other side. Plenty of hills, including Hayes, to keep it interesting. About 9 miles total.
Over the weekend, James swam out at Ward Melville. I took advantage of his warm-up time to hop on the track for a few miles, managing to work a tempo run into the process. I started out in lane 1, moving over one lane after each lap, eventually working my way out to lane 6 for laps 6 and 7 then back down again. I pushed this middle mile (lane 5, lane 6, lane 6, lane 5) at what I felt was my current 5k pace. My hamstring stayed tight, but hung in there. On Sunday I came back and did the same workout. Timing was perfect as I was able to finish and get back to the pool for James's first races.
Monday was too chaotic to get any running in, but Tuesday I made sure to get out of the house early. I headed over Sunken Meadow for one of my standard longer training runs...SM to Kings Park to Sunken Meadow Road and out to where the Greenbelt trail continues in the woods in Smithtown. It's about 12 miles. I felt good at the turnaround point and decided when I got back into Sunken Meadow I would add in an extra loop out to the golf course. Mentally I think it's always easier to do a long run when you set out for a shorter one. At some point I usually reach the point of "well, I feel good. Why not just tack on a few extra miles at this point? I've run this far already, might as well knock off a long run". About half way back to SM, I decide after the golf course, I would also add in a loop up to the toll booth, brining the total to 16 miles. On my way back from the toll booth I toyed with the idea of doing another 4 and checking off a 20 miler, but decided against it. I felt good, but didn't want to make too big a jump in my long run miles. With the excepetion of my hamstring, I've been injury free and would just as soon remain that way.
271 miles down...229 to go...
Tuesday, March 1, 2011
Eaton's Neck
Yesterday I woke up to rain...yeah, better than snow...so I hopped on the spinbike for an indoor cross training session. I tuned in a VH1 Classic on-demand...an early 1980s U2 concert. Bono had a mullett. It was pretty funny. This morning I woke up with fresh legs and decided to head out to Eaton's Neck for a 13 miler.
This is another one of my favorite runs, although considerably more enjoyable in the summertime when the sun and heat allow you to enjoy the beach views a bit more. Years ago, before 9/11, I used to be able to run to the lighthouse at the Coast Guard station. Now the road to the lighthouse is plastered with "no trespassing" and warning signs. I've thought about running there anyway and pleading ignorance "oh, I thought you meant cars..." if I should get stopped, but figured better safe than sorry. In any case, a run out to Eaton's Neck now ends at its farthest point, Sand City beach. Having spent an afternoon at this beach - once - it would actually be better named Rocky No Sign of Sand City beach. But as a turnaround point for a run, it fits the bill.
It's an easy, breezy, hilly out and back course and today I felt pretty good on it. Still no sign of speed, but when I finished, I felt like I could have gone back and done it again...a good sign. I'm starting to settle into the longer runs and have reached a point where a shorter, say, a five or six miler, would feel too easy. With another 5 weeks or so before I have to taper I'm feeling good about the race. I've resigned myself that I will have to run it as a tourist since it's unlikely my hamstring will be better before, but I'm OK with that. I'm happy to slow down and take in the scenery.
232 miles down, 268 miles to go...
This is another one of my favorite runs, although considerably more enjoyable in the summertime when the sun and heat allow you to enjoy the beach views a bit more. Years ago, before 9/11, I used to be able to run to the lighthouse at the Coast Guard station. Now the road to the lighthouse is plastered with "no trespassing" and warning signs. I've thought about running there anyway and pleading ignorance "oh, I thought you meant cars..." if I should get stopped, but figured better safe than sorry. In any case, a run out to Eaton's Neck now ends at its farthest point, Sand City beach. Having spent an afternoon at this beach - once - it would actually be better named Rocky No Sign of Sand City beach. But as a turnaround point for a run, it fits the bill.
It's an easy, breezy, hilly out and back course and today I felt pretty good on it. Still no sign of speed, but when I finished, I felt like I could have gone back and done it again...a good sign. I'm starting to settle into the longer runs and have reached a point where a shorter, say, a five or six miler, would feel too easy. With another 5 weeks or so before I have to taper I'm feeling good about the race. I've resigned myself that I will have to run it as a tourist since it's unlikely my hamstring will be better before, but I'm OK with that. I'm happy to slow down and take in the scenery.
232 miles down, 268 miles to go...
Sunday, February 27, 2011
Two All-time Favorite Runs in 1 Week
Once again, I find myself playing catch up here...
Not to say I haven't been running. In fact, I managed to complete what are arguably my two favorite training runs, especially when it comes to marathon training.
Two weeks ago I ended up in Los Angeles for a couple of days which gave me the opportunity to finish favorite run number 1. I flew out early in the morning and due to some unfortunate meeting cancellations, found myself with the afternoon free. I set off around 4:30 or so from Redondo Beach for a long run along the Strand, a strip that stretches through Manhattan Beach and ends, well, I don't really know, somewhere past LAX where I ended up. But on this occasion I found myself in El Segundo, having passed through Hermosa and Manhattan Beach to get there. I turned around and set back along the water, thinking I would run a mile or so on the beach. I ended up making the complete return trip in the sand. It was perfect...I felt good, the ocean was calming and the sun was setting just so. 13 miles passed in virtually no time. And, I finally got to run in shorts again.
A week later we headed to the Adirondacks for a few days of skiing and favorite run number 2. The irony of this run is that it includes a 10k race course that I truly hate. For years I ran this race which includes a significant uphill in each of its 6 miles. After each race I was determined to never run it again, yet the following summer I would find myself at the start line thinking "well, it really can't be bad as I remember...". Yes. Yes it can be that bad. And yet, as part of a 14 mile training run around the lake, I love it. Go figure. I suspect it has something to do with views like this...
In any case, we skied Oak - the mountain in the background - on Tuesday. The next morning I got up early and ran, stopping about halfway to take this pic. Went back to Oak that afternoon and my nightfall, my legs were fried. Oreos helped to ease the pain enough that I was able to ski Gore the next day.
Mixed into these two runs, I managed to get in some decent miles. I'm focusing now on longer less frequent runs in an effort to minimize the problem with my right hamstring. I ran 8 with Rick before James' swim meet at Hauppauge HS. We made an attempt to head into the woods but gave up as the trails were still too snowy and icy. Yesterday I dropped James off for an early swim practice in Huntington and went over to Caumsett. The paths were in great condition, the trails less so, despite the warmer weather and rain. I did a couple of loops with some side trips - good enough for 10 miles. This morning Rick and I met up in Kings Park and ran into Sunken Meadow. The trails were manageable - clear in some spots, icy in others. But nice to be back in the woods again. We ran into Sunken Meadow and out to the golf course, passing a number of groups of soldiers humping around heavy packs on their backs. As we ran back to KP up Cardiac Hill, we passed a couple of them walking up. It's hard enough running up Cardiac...can't imagine what it would be like hauling a pack up it. We shared some quick words of encouragement and ran steady back to KP.
219 miles down, 281 to go...
Not to say I haven't been running. In fact, I managed to complete what are arguably my two favorite training runs, especially when it comes to marathon training.
Two weeks ago I ended up in Los Angeles for a couple of days which gave me the opportunity to finish favorite run number 1. I flew out early in the morning and due to some unfortunate meeting cancellations, found myself with the afternoon free. I set off around 4:30 or so from Redondo Beach for a long run along the Strand, a strip that stretches through Manhattan Beach and ends, well, I don't really know, somewhere past LAX where I ended up. But on this occasion I found myself in El Segundo, having passed through Hermosa and Manhattan Beach to get there. I turned around and set back along the water, thinking I would run a mile or so on the beach. I ended up making the complete return trip in the sand. It was perfect...I felt good, the ocean was calming and the sun was setting just so. 13 miles passed in virtually no time. And, I finally got to run in shorts again.
A week later we headed to the Adirondacks for a few days of skiing and favorite run number 2. The irony of this run is that it includes a 10k race course that I truly hate. For years I ran this race which includes a significant uphill in each of its 6 miles. After each race I was determined to never run it again, yet the following summer I would find myself at the start line thinking "well, it really can't be bad as I remember...". Yes. Yes it can be that bad. And yet, as part of a 14 mile training run around the lake, I love it. Go figure. I suspect it has something to do with views like this...
In any case, we skied Oak - the mountain in the background - on Tuesday. The next morning I got up early and ran, stopping about halfway to take this pic. Went back to Oak that afternoon and my nightfall, my legs were fried. Oreos helped to ease the pain enough that I was able to ski Gore the next day.
Mixed into these two runs, I managed to get in some decent miles. I'm focusing now on longer less frequent runs in an effort to minimize the problem with my right hamstring. I ran 8 with Rick before James' swim meet at Hauppauge HS. We made an attempt to head into the woods but gave up as the trails were still too snowy and icy. Yesterday I dropped James off for an early swim practice in Huntington and went over to Caumsett. The paths were in great condition, the trails less so, despite the warmer weather and rain. I did a couple of loops with some side trips - good enough for 10 miles. This morning Rick and I met up in Kings Park and ran into Sunken Meadow. The trails were manageable - clear in some spots, icy in others. But nice to be back in the woods again. We ran into Sunken Meadow and out to the golf course, passing a number of groups of soldiers humping around heavy packs on their backs. As we ran back to KP up Cardiac Hill, we passed a couple of them walking up. It's hard enough running up Cardiac...can't imagine what it would be like hauling a pack up it. We shared some quick words of encouragement and ran steady back to KP.
219 miles down, 281 to go...
Tuesday, February 15, 2011
Busy, Busy, Busy
Between work, CMSAA and the HS swim championship this past weekend I haven't had much time to breathe let alone run. But I did manage to shoehorn in some good ones. And a spin workout or two.
Last Friday I did my 7 mile loop around Sunken Meadow, complete with boardwalk, golf course and toll booth. On Saturday, I did a rare afternoon run at Eisenhower. I dropped off James for his meet and found myself with a nice chunk of time. I managed to squeeze in three 5k loops before doing my superman impression and getting changed in my car and heading in to catch the first race. The Eisenhower paths were clearing up nicely...there were just a few areas where snow and ice were a challenge. Alas, this was probably my last run in Eisenhower for awhile as I no longer have to drive to Chaminade on Saturday mornings. Still, I'm glad to have had a second option to Sunken Meadow to protect my sanity.
Yesterday I took a shot on the roads around town and did a Cow Harbor loop. It was a bit dicey in spots, mostly with the search to find a safe perch when cars would approach, but overall quite runnable. Barring no more snow I'll work that back into rotation.
This week I will be doing one of my all time favorite runs - The Strand in Los Angeles, from Redondo Beach to Manhattan Beach and back. It's my first 13 mile+ run of training and one that, given the horrible running conditions around here, I've been looking forward to. The weather forecast? Cold and rainy. I just can't win...
166 miles down, 334 to go...
Last Friday I did my 7 mile loop around Sunken Meadow, complete with boardwalk, golf course and toll booth. On Saturday, I did a rare afternoon run at Eisenhower. I dropped off James for his meet and found myself with a nice chunk of time. I managed to squeeze in three 5k loops before doing my superman impression and getting changed in my car and heading in to catch the first race. The Eisenhower paths were clearing up nicely...there were just a few areas where snow and ice were a challenge. Alas, this was probably my last run in Eisenhower for awhile as I no longer have to drive to Chaminade on Saturday mornings. Still, I'm glad to have had a second option to Sunken Meadow to protect my sanity.
Yesterday I took a shot on the roads around town and did a Cow Harbor loop. It was a bit dicey in spots, mostly with the search to find a safe perch when cars would approach, but overall quite runnable. Barring no more snow I'll work that back into rotation.
This week I will be doing one of my all time favorite runs - The Strand in Los Angeles, from Redondo Beach to Manhattan Beach and back. It's my first 13 mile+ run of training and one that, given the horrible running conditions around here, I've been looking forward to. The weather forecast? Cold and rainy. I just can't win...
166 miles down, 334 to go...
Tuesday, February 8, 2011
My Back is Back
Seems like whenever I'm in training for a significant race, my back spontaneously combusts. Usually it happens when I'm doing something uneventful - putting something in the back of the car or bending over to pick something up. Once it freezes, I'm screwed. It happened the day before the Mighty Man tri a few years back yet I somehow managed to make it to the startline the next morning, thanks to alternating bags of motel ice and hot showers. And Advil. Lots of Advil. More recently it went south a few weeks before the LI Half Marathon. This one took over a month to shake. I still went to the park on race day in some quixotic attempt to run. The warm up jog in the parking lot lasted 10 yards before I turned around, got back in the car, and drove home. It had been my first attempt to run in three weeks. It would be another week before I tried again.
Last Wednesday's ice storm forced me inside onto the spinbike. "Forced" may be too strong a word as I like spinning as cross-training. At some point during my spin, I leaned over to get a dropped towel. That was just enough to tweak things...not so bad that I stopped, but enough that I noticed something had happened. Two hours later I was sitting at my desk with a stiff back. Game over.
Luckily it only lasted a few days and on Sunday I felt well enough to try it out. I headed over to Sunken Meadow and did a 9 mile loop out to the golf course and a few trips to the toll booth. Felt ok afterwards, so it's back to training. Monday was a 6 miler on the boardwalk and out to the golf course. I was grateful to see that the boardwalk was virtually clear, giving me another option in Sunken Meadow. Today I went back - only had time for 5 miles - but ran mile #4 as a tempo back from the golf course. I've found that the PITA bothers me mostly when I pick up the pace. I may be heading towards running Boston at my training pace which makes it a little less bothersome. Not sure if I like the idea of not doing any real speed training, but it may all be moot if I only have one gear I'm comfortable running in.
143 miles down, 357 to go...
Last Wednesday's ice storm forced me inside onto the spinbike. "Forced" may be too strong a word as I like spinning as cross-training. At some point during my spin, I leaned over to get a dropped towel. That was just enough to tweak things...not so bad that I stopped, but enough that I noticed something had happened. Two hours later I was sitting at my desk with a stiff back. Game over.
Luckily it only lasted a few days and on Sunday I felt well enough to try it out. I headed over to Sunken Meadow and did a 9 mile loop out to the golf course and a few trips to the toll booth. Felt ok afterwards, so it's back to training. Monday was a 6 miler on the boardwalk and out to the golf course. I was grateful to see that the boardwalk was virtually clear, giving me another option in Sunken Meadow. Today I went back - only had time for 5 miles - but ran mile #4 as a tempo back from the golf course. I've found that the PITA bothers me mostly when I pick up the pace. I may be heading towards running Boston at my training pace which makes it a little less bothersome. Not sure if I like the idea of not doing any real speed training, but it may all be moot if I only have one gear I'm comfortable running in.
143 miles down, 357 to go...
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