Fun Workout in Prospect Park: Hydrants

I was doing a workout in Prospect Park the other night and a guy passing by asked "Are you doing hydrants? Cool."

Well, at the time, I was leaning over gasping for air, heading for one of the working water fountains in the park, so I didn't really appreciate the comment. But it was nice to get an acknowledgment of one of the quirkiest workouts the park has to offer.

It's very simply, a fartlek ... a "fun" workout where you alternate running fast and slow over a wide variety of distances. Put another way: It's speedplay.

There are a number of ways to do this - we chose to do it by using the hydrants on the inner loop of the park as the determining factor. After warming up, start at the first hydrant you see. Run fast until you see the next hydrant. Run slower, until the next hydrant. Run fast. And so on.

It gets you running fast over a wide variety of distances - in the southern half of the park, the hydrants can be spread out over 100-200 meters, in the northern half of the park (between GAP and 15th Street), you get some 800 meter distances. It's equally fun if you do it at dusk or at night (hey, is that a hydrant? Or a stump?).

You decide how fast you run. And especially during the first loop of the park, if you don't remember where the hydrants are, or can't see them ... it's a different workout every time. Do it with friends - and it doesn't matter if you end up doing the fast parts at different paces - just have the faster runners circle back and pick the slower runners up.

When Not to Race

At the beginning of each week, I tend to map out my planned mileage and workouts. In some ways, this is folly, since my work schedule fluctuates, my kids don't always fit my schedule - in short, it's pretty much what most runners with families who work face.

The additional challenge, however, is running the planned workout *on that planned day.* And this discipline, I admit, is problematic. Because what happens it that an easy day turns into a hard day (or vice versa).

Group runs (which are great, and if you don't have a group you're running with, I urge you to find one), are great at setting this discipline ... most of the time. I had to laugh when I got an invite to run with a friend at a much slower pace than he usually goes out on.

As for single runs: if I'm not training for anything specific, I tend to run at the pace I feel like. Some days fast, some days slow. My legs let me know what's going to happen.

(Bear with me, there is a point coming)

And then there's today - a planned easy run up to Prospect Park and then an easy loop, prepping for a longer run tomorrow (even with the expected rain). My run up to the park was bit more brisk than I wanted, but no worries - it felt fine. It was in the park that it got a bit dicey. I was passing another runner, when she suddenly sped up and surged past me. She slowed down a bit, I passed her again, and then she surged forward again.

This happened for 1 1/2 miles before I finally passed her for good. But the problem here was less to do with the "competition" that can occur when doing a loop in the Park and you pass someone/are passed by someone is that my pace suddenly accelerated by 30-40 seconds a mile. To be sure, there are times when it's fun to do this. Today wasn't supposed to be one of them. And while I'm pleased with the overall results (it gives me a better sense of my fitness 4 weeks into the Brooklyn Half), I've also muddled my planned training for the weekend.

In the larger scheme of things, there are worse things that can happen. My long day tomorrow will be a short/easy day and I'll find time on Easter Sunday somewhere for the long run. If you're running only 4 or 5 times a week, make sure you're doing the workouts that you should be doing. Making an easy day a hard day can be problematic.

One way to avoid (something I referred to a few weeks back): Take a time check at known measured distances to see how you're doing. Prospect Park, with the 1/4 mile marks for the PPTC 5K race is great at doing this. It's also how I knew that I was running a lot faster than I should be (yeah, I should have slowed).

Some unsolicited advice as you get prepped for your spring races. A bunch of Brooklyn folk are running either New Jersey or Long Island (half or full marathons) next weekend; make sure you're not running hard this week, even though it will feel relatively easy as you complete your taper.

Trail Training in Brooklyn? Where Should One Go?

Got this note from a reader - opening it up for any comments:

"Came across your blog while researching training for the upcoming Leatherman's Loop. I'm running it this year and am trying to find local trails to train on. I know there are some on Staten Island but do you know of any place to train in Brooklyn?"

My response in part: I've jury-rigged stuff in Prospect Park, though ultimately it's not close to the kind of training you need to do for trail races. So, head to Westchester County/Bear Mountain. Van Cortlandt is great as well. Also consider parts of the Greenbelt Trail in Long Island. Other places?

Now What?

As you're sitting somewhere inside, hopefully warm, thinking about:

*How glad you are the marathon was run *yesterday* instead of *today* (it just stayed raw, didn't it? And the sleet in the AM probably wouldn't have been appreciated to those of you who ran in shorts and a singlet)

*Rethinking your past desires to live in a third-floor Brownstone walkup (at least not too many people will see you walking backward when you go downstairs)

The next big question is: What Now? (Deep tissue massage for both your legs.).

Happily, I have some other thoughts. (Beer. Well, beyond that.)

*Thinking about next year's race? Well, NYRR has helpfully provided an application already: It will only cost $167 next year (if you're a NYRR member), and $207 if you're not. That includes a non-refundable $11 processing fee, though you won't get charged the full amount until you're accepted. I need to go through the fine print to see what changes have been made. You can apply until April 30.

*Didn't have a great race, but don't want all the distance training to go to waste? Now's the time to check out Marathon Guide and see what other marathons and halfs are in the near future (create a short vacation! Somewhere warm!)

*Do the paperwork - if you need more Q races, or have to volunteer (you can fork over $1,000 to get rid of that last issue), make sure you take advantage of the remaining Q races. Walk 'em if you have to

*Stay close to home, and hone in on a couple of key races: For Brooklynites, obviously the Turkey Trot on Thanksgiving Day is a tasty option (how can I get me a pie?). But check out a couple of the NYRR races in December, and some PRs may be in the offing. Me, I'm looking at the Joe Kleinerman 10K on Dec. 5

*Start thinking indoor track, and go from one extreme to another. I know, I know - the last time to ran an indoor mile was high school - now's the time. NYRR doesn't have the races posted yet for January, though the Armory has a list of races in January and February, and maybe you can figure out a way to sneak into the Park Slope Y and train there (though I have some good treadmill workouts).

*Chill out for a few days, relax, consider this an effort well done. Anyway, most of you can barely walk down the stairs without little yelps (it'll get worse tomorrow, trust me. Oh, and the walking backward isn't a joke - do it; you'll be happier).

Should You Stretch Before You Run?

A study from USATF definitively says ... maybe

"To stretch or not to stretch? That's a question millions of runners ask themselves daily, but results from a USA Track & Field-sponsored clinical trial involving close to 3,000 runners confirm there is no difference in the risk of injury for those who stretched before running and those who did not. "

Me? I've done 30-minute stretches ... and 30-second stretches. I find if I ease into the run, and feel something a bit tighter, stretching it out after 5 minutes or so works fine (and I always (cough, cough), stretch *after* a run, which is very beneficial).

So ... as with many things in running - do what works best for you! Plenty of articles out there in cyberspace on stretching and preventative workouts that will target certain areas.

NYRR Long Run #1 Nears Capacity

The first NYRR long training run is nearing capacity, for those who are interested. The fee of $13 at this point gets you support and comraderie (you do get to meet a wide variety of people on these things and there are pace setters) for as many as 20 miles in Central Park.

There's part of me that says this is a rip-off, that you should easily be able to find running partners who can work with you for the long runs. But the reality is, sometimes supported runs like this are the perfect solution. (Plenty of local Brooklyn clubs have regular runs, though not always for those who are seeking to pull off the long 20).

Should you decide to duplicate the feat in Prospect Park, some thoughts:
*6 loops will give you 20. Alternate directions (trust me, this is a good idea).
*Try running "figure 8s" turning on to the upper loop drive (i.e. the first one you hit when you run from Grand Army Plaza), reversing direction when you get to the main drive, hitting the upper loop drive again, and reversing direction again to complete the 8. That's 4.5 miles (and running it four times isn't all that horrendous).

Music Time

This is when you time your evening runs for certain summer dates. I'm aiming for Norah Jones (if I can escape from the kids ... or maybe they'll come along)

Running Tips When the Snow is On the Ground

Some quick thoughts on what to do when the snow is covering your favorite running route:

-- If you have a gym membership, or have shelled out the money, a treadmill is always an option. Since it can also be a boring option: Mix up the run. Run at a 9 minute pace for 2 miles, then start increasing the speed by 30 seconds a mile ... or increase the elevation ... until you reach a barrier.

-- Do other workouts. Cross-country ski. Hike in the snow. Eliptical in the gym. Get the heart rate up, and get moving.

-- Prospect Park is generally cleared of snow of the outer loop fairly quickly. So use the mileage markers to set up a workout. Or, if the Center Drive is cleared, do a so-called "figure 8" - doesn't matter which direction you go, just cut across Center Drive (the "upper" drive) each time you pass and create a figure 8. That's 4.5 miles.

My run today: I ran counterclockwise for a bit, hooked up with folk and ran back to Grand Army, then did a full counterclockwise loop, and then a figure 8.

-- Look in your neighborhood for low-traffic/well-plowed roads. For example, in Brooklyn Heights, when the Promenade is a mess, I'll try to do loops that include Columbia Heights and Hicks Street. Obviously, depending on the hour, it's not feasible. Build out a 1-mile loop, and run it for a few - it's worth the effort.

-- Get accessories. I can't speak to these personally, but folk I know use mini-crampons or "micro-spikes" to gain traction. For example, check out this. No, you won't run as fast, but that's not the point - you want to equal the effort you planned for that daily run.

-- Travel to Naples, Florida (you can do it for $240 on JetBlue to Ft. Myers if you leave Friday, Feb. 19, and come back the following Thursday).

"Barefoot" Running

Received a query from a reader, which went, in part:

"I wrote a little while back asking if you knew anyone in the Brooklyn area who could coach me, even briefly, on running and I was interested in running the "barefoot" method written about in the book, "Born to Run" by Chris McDougall"

Anyone know of anyone who is specifically coaching, or groups that are training, using this method? And, I should add to cast a wider swath - any suggestions on individual training programs (I've mentioned several in the past for groups).

I run the traditional heel-toe strike method, as do most of the people I know. Then again, a guy I knew in high school whom I ran into at the Philadelphia Marathon said he'd switched his training to this method and, after some initial discomfort, felt he was running very well.

Here's an interesting article that spells out the debate, as well as touches upon a recent study.

Not taking sides here: What I would suggest is: Do what's best for you.

As in all training programs, shoes, etc. - we all have individual quirks that make some suggestions a good idea, and make others the worst thing in the world. So do what works for you.

High-Intensity Training

This story by the N.Y. Times raises some intriguing thoughts:

"What researchers have been looking at recently is whether humans ... can increase endurance with only a few minutes of strenuous exercise, instead of hours? Could it be that most of us are spending more time than we need to trying to get fit?"

Does high-intensity training for short bursts of time give you the same fitness level as the longer, slower slogs that we all do?

Note that running wasn't studied - cycling was the main activity - so the pounding impact may not work well for this. The article points out that you have get out of your comfort level -- and I'm still feeling the pain from a speed workout a couple of days ago, so I wonder about this part.

The Ocean Parkway Problem

In looking at other postings, and looking at my own experience on the day (which I'll eventually get about to writing), Ocean Parkway, from miles 8-10 (or 8-11) was among the toughest miles of the Brooklyn Half, even though it was essentially flat.

Perhaps I'm extrapolating a bit from experiences, but it wasn't so much the physical challenge as it was the mental effort. Ocean Parkway, is, well, boring. (I contrast this with the Wall Street Run, which took place earlier this month, where much time is spent preparing for the next hairpin turn, or dodging the oblivious Wall Streeter who is intent in crossing the street.)

There was a slight, slight downhill, there was a slight, slight uphill, there was a slight, slight downhill and it was, well, boring. (And it was hot, and it didn't seem to end, and the alphabet wasn't all that interesting and ....) It's not until the road curves near Avenue Z and the you can see the end somewhat in sight that it becomes ... a race again. I spent a lot of time looking at other people, regardless of sex, quite frankly ... .

It's not a physically difficult stretch, but coming at a point in the race when you're already mentally fatigued ... yeah, I can understand. (And I'd argue that when the race went the other way, you were still mentally fresh enough to cope with it, though the Prospect Park hills have their own problem).

If NYRR keeps the route for this race in this fashion, I've got a suggestion, however, on how to train for it.

Start in Prospect Park (anywhere) and then run down Ocean Parkway ... alone. Hit the water fountains (if they're working) at Coney Island, maybe even do some mileage on the boardwalk.

Then, run back. Alone. (Maybe the first time you try this run, you do it with people. But the second time. By yourself.) You'll probably hate it. But it's good for you (kind of like the medicine my wife and I are trying to convince my daughter to take right now).

In looking back at my training logs, I look at the language of how I've described the run back, especially when I've either separated from the group or am doing it by myself. I can think of a couple successful runs. Most of them have been a slog. (That sucked!!! is a favorite phrase that recurs). A friend of mine said he would pick up the pace on the way back, simply to get it over with.

(BTW, bring water. Yes, there are bodegas on the side streets, and one park, but water is missing, except for a local hospital).

It's a mental challenge. Combine that with the physical training, and it may work. Any others have suggestions?

Best Staircases

OK, so Chicken Underwear went out and started counting stairs. Reposting this on the main blog rather than leaving it buried in the comments section so people can see. I had forgotten about Roosevelt Island.

http://pptcblog.blogspot.com/2009/02/some-stairy-statistics.html

Brooklyn Half for Beginning Runner

There's a comment on an earlier post that, rather than respond in that thread, let me talk about it here.

Samantha asked:

How's the Brooklyn looking so far? I am training to run it, but honestly, it's my first race, so I'm not sure I can get up to speed by then.

Here's a couple of answers (and blog readers, chime in, please)

First off, the Brooklyn Half is in four months. There shouldn't be a race cap (it's not being run in Central Park), and I'd expect you can put in your application by March.

You have plenty of time to train for it, and there are a lot of strategies that you can use. Jeff Galloway writes a lot about beginning runners, and he suggests using the run/walk strategy (i.e. run for 5 minutes, walk for 2) as you gradually build your mileage. The goal is stresses is not to worry about time, but the distance. I would suggest that you want to have done a run of at least 8 to 10 miles, and brought your weekly mileage up to at least 20 miles a week (it's doable otherwise, just may hurt more).

JackRabbit has a beginning runners class (fee-based) that is specifically targeting the Brooklyn Half (and there's one going on now). There are also various groups that gather at Grand Army Plaza in Prospect Park on the weekend mornings (Prospect Park Track Club and Slope Sports have one at 8 a.m. - pace and participation vary - that's free). There's also a Team in Training group that I've seen at various points in the park - I'll see if I can dig up contact info on that.

If you've never run a race before, I'd suggest running in a shorter race (5K to 10K) beforehand - not so much for time, but to understand what race conditions can be like. The NYRR has a calendar on its Web site, and I try to post races in the Brooklyn area on this blog as well.

Hope this is of some use (feel free to respond if there are any questions). Good luck!

Treadmill Workouts

OK, Amy has a point about the treadmill (see previous message thread) and, given the weather forecast for the next few days, I suspect I'm going to spend a ton of time inside. Several years ago, I spent 90-plus minutes on the treadmill watching a football game (it was the only tolerable way to pass the time) -- it could happen again. (With my Patriots not even qualifying this year, go Steelers!)

So, for those treadmill runners, what are your favorite workouts if you're not just slogging away and trying to pile up the miles?

For me, there are a few:

-- The ladder: 1 mile at 8 minutes, 1 mile at 7:30, 1 mile at 7 ... and so on

-- The repeats: 6 x 800 at a certain pace, with a 400 rest in between.

-- The hills: 1 minute at 3 percent grade, recover, 1 minute at 4 percent grade, recover ... and so on. Or, if you're feeling particularly tough, no recovery ...

-- The tempo: 3 miles at, say, 7 minute pace. (How fast can you run a 5K indoors?) Discuss.

All of the above are done with an appropriate warmup (I try to do the warmdown, but usually give up after another couple of minutes).

Other suggestions?

For those of you bundling up and heading out, do be careful. Thankfully the wind shouldn't be so bad, but it's going to be CCCCCCOOOOOOLLLLLDDDDDD for the next few days.

I hate running treadmill, and so much prefer the outdoors. But sometimes, given extreme weather conditions, it's the best way to get a targeted workout in.

Training With People

Earlier this week, I was doing a hill workout over at the Columbia Heights hill near the Promenade (over in Brooklyn Heights). It's a short, steep hill (maybe 150 meters, 8% grade? - I need to use a GPS to get this thing measured) - anyway, perfect for the shorter hill workouts.

So, my first four are run at: 42.6 seconds, 43.1, 42.5, 42.6. I'm feeling, a little fatigued, but thinking I'll do a couple of more. I'm also thinking that I'm getting a good workout.

I'm walking down the hill (remember, the knee injury, which I continue to baby) and I see another runner - male, early 20s, built like a runner, stretching out at the bottom of the hill. I'll call him Z. We start chatting and agree to push each other for the next few hills. I joke that I'm going to hold him back (though secretly thinking that maybe I can take him.) Hah.

The next hill is done at something under 39 seconds. We stayed together for the first 50 meters (Z was being nice), and then he accelerated away. He didn't break a sweat. We jog back down the hill, run another couple (both sub 41 for me, probably sub 37 for him). Z just moved from Manhattan, looking for some running ideas, racing thoughts. I wasn't planning on it, but run an eighth hill, again sub 41, but now totally gassed. I give him some ideas, hope we run into each other again.

The point of this post isn't to talk about my times on the Columbia Heights hill (which go from the street crossing at the base to the second tree at the top, right after the crest, if you really care). It's actually two different ideas:

-- First, one of the things I love about running and racing is that you get to meet so many different people. I find it perfectly natural to go up to complete strangers and talk to them, whether they just outkicked you at the finish line or you happen to be approaching the same water fountain). I learn so much just from talking to other runners, regardless of ability, age, or what not, because while they have a shared experience, it's also completely unique. My dry cleaner runs, which we realized after he passed me/I passed him at a cross country race a couple of years ago. Who'd a thunk it?

-- Secondly (and, the ultimate point): Training with people, especially those who are slightly better than you, will make you a better runner. Not only will they give you the mental and emotional support that you might not find when you train alone, they likely will push you to perform better. Z was great timing for me, because I got a much better workout. I've also found that the speed/tempo workouts that are so necessary to get to the next level are comparatively easier done with other people than by myself (others may find they excel without anyone around them, to be sure).

OK, so that said: Where do you find people to train with? I'll post some places, both club-oriented and free flowing, over the weekend. But also, keep in mind, it's also permissible to walk up to that person you've seen countless times every morning, running the same route, and strike up a conversation.

Finding a Hill to Train

The New York Times ran an article yesterday on the Incline, a killer trail used for workouts by athletes in Colorado Springs.

Brooklyn's got nothing like that, but the need for hill workouts, especially for those of you running fall marathons with some hills (think New York) or cross-country, is key.

So, where do you go?

-- the Bridges: Brooklyn, Manhattan and Williamsburg all have long stretches of uphill at a moderate grade (less than 5 percent) that can be used for a workout. A popular loop is the Brooklyn/Manhattan bridges, but why not make it a Brooklyn-Williamsburg run?

-- Zoo Hill in Prospect Park: A half-mile stretch that starts near the Prospect Park zoo and continues up, and up -- and gives you a great workout. Run six to eight of them. (Other places in Prospect Park include the trails - including the Stairs - and the hill on the other side of the park, Or run a fartlek on the upper meadow and power up the short, steep hills).

- Park Slope. The last thing you want to do coming after a 12 mile run is to head up to the park - a good 5-7 minute slog. For those of you who like Union -- head two blocks over to Carroll, which has much less traffic.

- Any place you can come off the waterfront. From Dumbo, from Williamsburg, from Red Hook you name it. The downside is there's often traffic that can interrupt your stride.

- Columbia Heights in Brooklyn Heights. In between the pier that has the Ice Cream Factory, and the Brooklyn Height Promenade, is a short, steep, 8 percent grade hill that stretches for 150 yards or so.

-- Indoors on the treadmill. Don't knock it - the treadmill can give you a great workout without the knee-pounding from have to do the downhills.

Got some favorites? Post them here.

Random Thoughts on a Saturday Afternoon

-- I was walking toward the water fountain this morning at Prospect Park (the one near the Grand Army Plaza entrance, under the trees) when I heard this squishing sound. Looking down, thinking perhaps I'd stepped in something unpleasant, I realized that, no, in fact the combination of sweat and water I dumped upon myself during the preceding 13 mile run had led to the condition known as "squishy foot." As aggravating as it was, when I got home, I discovered that I'd lost only about 1 pound during the run, which meant that for a change, I did a good job staying hydrated.

Folk, it's hot out there. Make sure you're using plenty of sunscreen and are carrying or have access to plenty of water. During the first part of my run today, I was with a group that at one point went over the Brooklyn Bridge, where sadly there was no wind today. You could just feel the group wilting as the humidity started to take hold (and we left at 7 a.m.). If you're doing something long, run smart. Don't try to get that 13 mile run in if you're body is telling you otherwise (and if you're going long, make sure you've got some way of getting those electrolytes - I use Clif Shot Bloks, which have the texture of, well, not something pleasant, but they work well and you should be able to get them at your favorite running store.)

-- What are you capable of, if an Olympic berth is on the line? Can you find some extra gear, something that can add the necessary speed to get across the line in time? Amy Begley did, as seen here in this morning's NYT article (not in the paper). For Begley, it wasn't enough to finish third - she had to finish with a time below 31:45 to meet the qualifying standards. What's just as gratifying as the race results is the crowd at Hayward Field knew exactly what was at stake and knew what she needed to do. Here's another angle.

-- I need to figure out some way to stay up and watch the Trials (yes I know, I could Tivo, but I hate doing that for sporting events - I'm such a news hound that I'll look for the results beforehand.) At least they are on at 8 p.m. tonight. The headline event is the women's 100 meters.

-- Remember, the Cosme 5K is tomorrow at 9:30 a.m. on Coney Island. (Oooh, it's going to be hot.) For those who want more info, the Richmond Rockets provided a link to the application (scroll down a bit).

Ice Baths or Energy Drinks?

How do you recover from a hard workout? This article in last weekend's New York Times Play magazine lays out some various options, arguing that replenishing the energy you've just drained from your 20-mile training run through food and drink is key (and ice baths, not so much).

Me, I go for the bottle of Nesquik low-fat chocolate milk - tastes good and much more enticing than climbing into a tub filled with ice cubes. But I know people who swear by the latter.

Learning to Run the New York Marathon

New York Road Runners is holding a lecture next Wednesday, April 30 to introduce runners to the New York Marathon. Experienced runners will share their thoughts and talk about the following:

• Setting a training schedule: when to start, how to build up mileage
• Training strategies, including crosstraining
• Planning your tune-up races
• How to avoid injuries
• How to stay motivated
• Stretching routines
• How to improve speed
• How to avoid first-time marathoner mistakes
• Good places and routes for long runs
• Training programs and group runs

The event takes place at the Robert Wagner Middle School, 220 East 76th Street (between Second and Third Avenues), at 6:30 p.m. More information is here.

City Coach Training Weekend

City Coach is hosting a three-day training camp, May 16-18 in Rhinebeck, NY. The weekend will include 2-3 professionally coached coached workouts per day, video swim analysis and daily workshops. Head to City Coach for more details.