Category: Running

  • Weekend Report

    Weekend Report

    We have had a stretch of very typical July weather this past week. It’s been hot, but temperatures have maxed out in the low 90s. There have been storms most days. And, of course, the one great constant: it’s been humid, especially this weekend. It may sound like I’m complaining, but I’ll take this weather over the alternative: a scorching heat wave with temperatures pushing 100 and no rain. In July, where the weather is concerned, you always take the lesser of the evils. If we survive this, how far behind can cool, crisp autumn days be?

    I often get lazy and lethargic in the summer heat, so I was proud of myself for keeping up with my routine this weekend. I ran 10K on Saturday and biked 25 miles today (Sunday). The run was longer than I had planned, and the bike ride was shorter. For the run, I figured I’d go about 4 miles and then finish up with some deep-water running in the pool, but I paced myself pretty well and managed to finish 6.5 miles on land. I stuck to a route that had a lot of shade, and also benefited from some low clouds for the first half of the run. Today, I had planned a 30+ mile ride, but just wasn’t feeling it. In the heat, I usually tolerate biking a little bit better than running, because biking generates a 10-15mph cooling breeze. This morning, though, it was so humid that the air movement wasn’t cooling effectively, and 45 minutes in, my shirt was completely soaked with sweat. I felt fine otherwise, but figured that lacking a source of electrolyte replenishment, it would be best to cut the ride short. Come September and October, there will be plenty of pleasant mornings for 30-40 mile rides, so there’s no sense in overdoing things.

  • Run Report

    Run Report

    Super, crazy high humidity for my run this morning. When I left the house at 7:30, it was 77°F with a dewpoint of 75°. It gets plenty humid around here in the summertime, but that dewpoint is about as high as it ever gets this far inland. 75-plus dewpoints are much more common on the coast. Having run 11 miles Saturday and biked 35 miles Sunday, I was just looking to take a nice, short, easy recovery type of run. I ended up going 5.5 miles at around 12:15/mile, which is shorter and slower than I’ve run at any time in recent memory. My strategy for running in the heat/humidity is continually evolving, but in general, it involves:

    • Aggressively seeking shade along my route (although with a 75° dewpoint, even heavy shade doesn’t provide much relief).
    • Taking it easy. Any time I start to feel like I’m pressing, I dial it back a notch, always trying to maintain that magical 180-steps-per-minute cadence. The result is often a super-slow pace (like today’s), but less of a tendency to overheat and “bonk out”.
    • Refilling my water bottle along the way. My usual weekday route has a filling station at about the halfway point, which I didn’t start taking advantage of until this year. Last year, I bought a 1.5L hydration pack, but I haven’t used it yet this year, as it’s generally easier to carry my 16oz soft water bottle and refill it along the way. 1.5L is a lot of water to carry on my back, and in high humidity, I really sweat a lot more when wearing the pack. I think it’ll be more useful during long, unsupported runs in cooler weather.
    • During the second half of the run, pouring water over my head/face instead of drinking it. At that point, even if I’m thirsty/dehydrated, drinking isn’t going to help me finish the run. However, if it’s really hot/humid, often my face will start feeling hot, which is an early sign that I’m starting to overheat. In past years, I’ve cut many runs short for that reason. Pouring cool water over my face cools me down almost instantly, and gives me a second wind. A little bit goes a long way, too. Then, when I get home, I load up on fluids and electrolytes (my latest kick is drinking diluted pickle juice).

    My running wardrobe has improved as well. I’ve been using compression shorts for a few years now, and they prevent heat rash in the thigh/groin area that has plagued me in the past. I also swear by my SweatHawg double-thickness headbands, which keep perspiration from dripping into my eyes and burning. This year, I invested in a couple of snug-fitting, sweat-wicking running shirts, and I like them much better than the larger athletic t-shirts I used to run in.

    Today’s run went remarkably well, given the weather conditions. I ran my entire planned distance without “hitting the wall”, and finished strong. Can’t ask for much more than that.

  • Shore Leave 2025

    Shore Leave 2025

    Just a few quick notes about biking, paddling, and running at Bethany this summer, and some potential plans for next year. We brought the 12′ touring kayak and the ISUP to the beach this year, as well as the usual road bikes. The first part of the week was extremely hot, followed by a day or two of normal summer beach weather, and then an overcast and breezy day on Friday.

    On Monday morning, I kicked the week off with a 7-mile run along what has become my “usual” Bethany running route: south on Kent Ave, west on Muddy Neck Rd, north on West Ave or Woodland Ave to Central Ave (via Daisey Ave), east on Fred Hudson Rd to Coastal Highway, and then back south to Bethany. It’s not perfect, as it lacks shade in spots, has a few busy road crossings, and also has a couple of “choke points” with narrow shoulders and heavy traffic. There’s also nowhere to refill a water bottle along the way. However, it’s a nice loop that gets me 7+ miles with no doubling back needed (rare in coastal areas), and tends not to be too crowded with walkers and casual bikers, which is also a plus in a resort town in the summer.

    On Tuesday morning, I rode my bike south to the Ocean City, MD inlet. I’ve ridden from Bethany to O.C. and back several times, but this was the first time I had ever ridden all the way to the inlet. The final mile or two of Coastal Highway prior to the inlet lacks bike lanes, but riding on the boardwalk is allowed until noon, though it can get crowded. There are various alleyways that run parallel to the highway on the ocean side, and some back roads with bike lanes on the bay side, but nothing contiguous on either side. This part of the ride was slow going, as I hopped around trying to find the best route. I also stopped to find several geocaches. North of the boardwalk, things went faster, as there’s a wide shoulder for bikes and buses only, with only the traffic lights occasionally slowing me down. In the heat and humidity, the best strategy for dealing with lights is to slow down far in advance of a red light, and try to avoid coming to a complete stop before the light turns green. If stopping is unavoidable, try to stop in the shade. Due to the heat and the slow progress through O.C., this ride felt longer than its actual distance of 32 miles. I was definitely dragging a bit for the final 5 miles or so.

    Wednesday morning, I got on the bike for a second consecutive day for an unplanned ride to Selbyville/Fenwick, and briefly crossed into Maryland for a geocaching first-to-find. On my way south, I took an inland route, which I enjoy, because it gets me out of beach traffic and into Delaware farm country (although there are a few busy stretches here and there). I then retraced my steps back north on Coastal Highway to Bethany. Compared to Tuesday, this ride was a breeze. The temperature was several degrees cooler, the ride was 8 miles shorter, and I didn’t have to stop as often.

    Thursday was my first time in the kayak. I put in at the Kent Ave launch at the early hour of 6:45am and paddled south on the canal, into Assawoman Bay, and southwest to Sassafras Landing, where I briefly took out and made a slightly ill-advised trek into the bug-laden woods to find an old geocache that was hidden in 2007. I had come prepared, with permethrin-treated clothing and plenty of DEET on my skin, and as a result, the ticks and skeeters left me alone. The horseflies, on the other hand, were merciless. Fortunately, it didn’t take me too long to find the cache. It had been on my to-do list for several years, so I was happy to find it. I had the sun in my eyes for the paddle back to the launch, and it was starting to warm up, but there was enough of a breeze to keep things tolerable. It is always fun navigating around the marsh grasses that grow in these tidal bays. It’s easy to make a wrong turn and end up at a dead end. This was mainly an issue on the way back to the launch, where I had to be careful not to turn back toward the canal too early. In this area, there are a number of man-made objects (duck blinds, crab pot floats, the pavilion at Strawberry Landing, etc) which I was able to use as navigational aids.

    Initially, we had been planning to paddle at Millsboro Pond on Friday morning, but gusty winds forced us to postpone that until Saturday. Instead, I took advantage of the overcast skies and low-70s temperatures to go running. I think it was probably the most favorable running weather I’ve ever had in Bethany, although I was still rather sweaty at the end. The only absolute certainty at the shore in the summertime is that it will be humid, whether it’s cool or warm, cloudy or sunny.

    Saturday morning, my son and I made it to Millsboro Pond for the paddle that had been planned for Friday. It was much less windy than Friday, but still mostly cloudy to overcast, which made for really nice paddling conditions. This was my third time paddling here, and my first in two years. The traffic getting to and from Millsboro from Bethany can be annoying, but this is a great place to paddle, and worth the drive, as I wrote back in 2023. As we found out today, it’s also a great place for stand-up paddleboarding. Today’s featured wildlife sighting was a bald eagle, which a smaller bird appeared to be chasing. There was also the usual bevy of turtles, herons, geese, damselflies, and various other birds and insects. I typically find it boring to paddle on large flatwater lakes and ponds, but Millsboro Pond is an exception to that rule. I’ll definitely be back.

    That about wraps up 2025’s beach trip. Here are a few ideas for things to do in 2026.

    • I’d like to paddle the entire length of the Assawoman Canal at some point. Depending on what you consider to be the beginning and end, this can range from 6 to 8 miles round-trip.
    • I’m kicking around the idea of paddling somewhere around Burton Island. There’s a cache at the south end of the island, but I’m not sure if it’s easily accessible from the water. All the same, there are a couple of nice water trails there around Delaware Seashore State Park. If I ever buy a sea kayak, there’s fairly easy access to the ocean from that area via the Indian River Inlet.
    • A return to Millsboro Pond may be in the cards.
    • As far as biking goes, I’ve found most of the bikeable caches further inland, so I’ll probably end up heading north to Rehoboth again, as I didn’t get there this year. I’d love to have some new caches to find around Roxana, Frankford, and/or Selbyville, so I’ll keep my fingers crossed that someone decides to hide a few.
  • Super humid run

    Super humid run

    Nice soupy morning today with overcast skies, temperatures in the mid 70s, and dewpoint around 70. I wasn’t sure I felt like running all that far, but I ended up going 11 miles at a very relaxed pace of around 11:30/mile. Any faster, and I likely would not have made it that far. The overcast skies and a slight breeze out of the north both helped quite a bit. Ordinarily, I would bring my hydration vest on a run like this, but the reservoir has sprung a slow leak with which I have yet to deal. Instead, I brought my hand-carry soft water bottle. It has a stated capacity of 16oz, but when it’s in its carrier, I think it’s more realistically about 14oz. I went through 3 bottles of water, refilling once at the library at mile 5, and again at the local park at around mile 8. Both locations have convenient water bottle filling stations, although the library’s is indoors, and only available when the library is open (which isn’t until 10 on weekends). I’ve been running past these locations for years, yet for whatever reason, it didn’t occur to me until this year to stop and refill. It’s nice not to have to carry as much water to support longer runs, and I also find myself drinking more during my shorter weekday morning runs, which helps me maintain my energy. With that said, I am going to need to figure out some way to replenish carbs and electrolytes for longer runs in hot/humid conditions, as water by itself is not quite enough. My struggles with getting “over the hump” during long runs in the summertime are well-documented. I often eat a granola bar about halfway through my runs, which works great in cooler weather, but doesn’t help all that much in heat and humidity. Today, I made it farther than I have in the past under similar conditions, but as I was coming down the home stretch, I was definitely starting to run low on energy. I may stop by the local REI next week and pick up a few carb/electrolyte gels to try out. I suspect they’ll help, but I still wonder what people did back in the old days when gels weren’t an option.

  • Spring Running Notes

    Spring Running Notes

    I am settling back into my regular running routine after a very travel-intensive April and early May. Last month, I ran a few times aboard our cruise ship, which had a 1/7 mile jogging track. One day, we were sailing into a strong wind, and with each lap, I would alternate between struggling against the wind and then being pushed along almost effortlessly. It was more interesting than my other option (running on a treadmill) but wouldn’t be my first choice when it comes to outdoor running. I think that if I ever became a long-term cruiser, I’d be looking to do my running on solid ground while the ship was in port.

    This past Thursday, I ran 7 miles in a misty drizzle. Conditions were similar to another run I took about a year ago, and I dressed very similarly to that day — in particular, I wore Vibram V-Runs with Tuli heel cups and no socks. It was a reasonably pleasant run, but unlike a year ago, I ended up with a blister on my right big toe. I didn’t even notice the blister until a day later after climbing, when I was walking around barefoot, and something felt a little “off”. So, it hasn’t really been an issue with my everyday activities. Even so, in spite of the relative comfort of running “commando” vs wearing toe socks and having them get waterlogged, I’m going to need to do something differently the next time I run in the rain. I’m just not sure exactly what yet.

    Ordinarily, this time of year is when my mileage starts to drop as the heat and humidity increase, but we have had an abnormally cool week leading up to Memorial Day. Today, it was in the low 50s when I embarked on my Saturday morning run, so I took advantage of it and ran 15 miles, which is a PR for me for distance. I had initially planned to stop at 13.1, and later at 14, but I kept going because I felt pretty good. I think I did a decent job pacing the run, averaging 11:11 per mile. I made sure to hydrate the night before, and I ate 3 pieces of egg bake before the run, and a Protein Plus bar at mile 6 or 7. I stopped once at mile 7 for a pebble in my shoe, and once at mile 11 to refill my water bottle. I covered some new (to me) ground, running out past Timbers at Troy golf course to Lyndwood, and back past Rockburn Park to Belmont. I wouldn’t want to do that on a weekday (or a very hot day), but it was a nice loop that facilitated a 15-mile run without the need to repeat any sections.

  • Early April Run Notes

    Early April Run Notes

    The weather early this spring has been like a roller coaster: warm and humid one day, cold and windy the next, rinse, repeat. We’ve had 3 days where it has gotten up into the 80s, followed by a couple of days in the 50s and 60s, and today we were back up near 80. Next Tuesday night, there’s a chance we might have a freeze. Welcome to April in Maryland!

    Today was the first run I’ve taken in high humidity this year. Something has been dogging my runs over the past couple of weeks. While I haven’t really had a sensation that I was struggling or “hitting the wall”, my average pace has been off by 45-60 seconds/mile, and my energy has been lower (including with other activities like biking and walking). By all accounts, today figured to continue that trend: I’m stressed out and anxious about several things (long story); I slept poorly last night; and weather and schedule conspired to prevent me from running until 1:00pm. Morning is my preferred time of day to run, and for some reason, I always feel a little bit “off” when I run later in the day. Surprisingly, though, today’s run felt great: my energy and form were good, and I finished at a respectable 10:45/mile, which is a good 15 seconds/mile faster than any of my more recent runs, and in line with what I would call my “baseline” speed for this kind of weather. Running is a great way to beat stress: when I get anxious, I develop a “fight or flight” response, which really gets my adrenaline going. Running burns off all of that nervous energy and releases endorphins, which calm me down and improve my mood — a win-win all around.

  • Late Winter Running Notes

    Late Winter Running Notes

    Winter is almost over, but you wouldn’t know it this year. 2024-2025 has been one of the longest, coldest winters in recent memory. We’ve also had more snow than usual by recent standards, although compared to years like 2010 and 2016, it hasn’t been too much. All told, I’m not going to complain. We’ve got what figures to be the final cold snap of the winter hitting us over the next day or 2, with morning temperatures predicted to be in the low 20s. I’m hoping to take advantage of it and get out for a couple more hikes up at Loch Raven Reservoir, which has been my go-to winter hiking destination for the past couple of years.

    Running has been steady this winter. I haven’t missed a run in several weeks. I’m running around 25 miles per week: 7 to 8 miles on Tuesdays and Thursdays, and 10 to 13 miles on Saturdays (days subject to change due to weather conditions, etc). I’ve gotten conditioned to the point where I can run 10 miles and not feel it the next day. I try to go 13.1 about once per month, but I definitely do still feel that distance the next day. This week, my weekday runs went really well. I typically leave the house at 8:30 to avoid school traffic, but Thursday, I had to leave at 6:30 due to a morning dentist appointment. Fortunately, by late February, it’s no longer pitch dark at 6:30 (at least until the time change in March). Today (Saturday), I had some issues with low energy. I made it 10 miles, but I was really dragging through the middle part of the run. I ate a protein bar at around 7 miles, which gave me enough energy to finish the run. I suspect it might have been a hydration issue. There isn’t really a quick fix for dehydration: you can’t just slam 32-48oz of water right before a run, because the body can’t absorb it fast enough, and most of it comes out the other end. It takes a lot of discipline to remember to stay hydrated over the course of the day. Sometimes I’m good about it, and other times I’m not. One encouraging thing is that I have learned to pace myself so that I don’t struggle during runs, even when I am not feeling 100%. Also, I have found that singing songs is a great strategy for willing myself to finish difficult runs. Sometimes, I’ll run through an entire album. Today’s selection was “Rubber Soul” by the Beatles, which I chose because I know the lyrics to most of the songs, and most of them have a tempo that goes well with my 180 steps-per-minute running cadence. Singing takes my mind off the physical act of running, and it also forces me to take it a little easy, as I have to save my breath a little bit more.

  • Today’s Run

    I believe that today’s weather was the coldest in which I have ever run. It’s possible that I ran in colder weather back in my 20s or 30s, but if I did, I have forgotten. I have, however, biked in colder weather than today’s (and may do so again tomorrow morning). I headed out at around 10:30am, and ran 7 miles. The temperature was somewhere in the mid-teens, but perhaps more importantly, the sun was shining and winds were light. I changed things up a bit from my usual running garb: I wore 32° Heat synthetic long-sleeve shirt and long johns, Kühl running pants (relaxed fit instead of my usual tights), Under Armour long-sleeve top, Patagonia R1 jacket, REI balaclava, Injinji Snow calf-height toe socks, Correct Toes, winter gloves, and Xero Mesa Trail waterproof shoes. I also put petroleum jelly on the exposed parts of my face (cheeks, nose, forehead).

    Notes:

    • I worked up a good sweat in this gear. The gloves were a poor choice- my hands got too warm and sweaty, and I ended up taking the gloves off for probably 50% of the run. I should probably go with mittens over light liner gloves instead.
    • I am becoming a big fan of the Injinji Snow socks. My feet never got even the slightest bit cold. I may try these socks out for biking as well. In any case, I think I need to pick up another pair or two of them.
    • The balaclava was a mixed bag, much as it is with cold weather biking. Depending mainly on what direction I was facing, I alternately wore it up over my mouth or down around my chin. It kept my head and neck nice and warm. When I pulled it up over my nose and mouth, my sunglasses fogged up. With my mouth covered and my nose exposed, the balaclava did a decent job, but any breathing out of my mouth got it damp, so I mostly kept it up over my chin with my mouth exposed, again similar to how I use it on the bike. That worked well for most of the run, but was uncomfortable with any kind of headwind. I’m going to need to use something else if I ever want to run on a really windy, frigid day.
    • The pants worked out well. With tights, my legs sometimes get uncomfortably cold when the temperature is below 20. The combination of the 32° Heat long johns and looser-fitting running pants was quite comfortable. Never underestimate the power of air as an insulator! I didn’t seem to sweat as much “down there”, either. (Incidentally, 32° Heat is a Costco house brand. The material is a polyester/acrylic/rayon/spandex blend.)
    • I had a similar issue that I typically encounter in the summer: I kind of “hit the wall” around mile 6. It was a very similar feeling to what happens on a hot, humid summer day: I just run out of energy, and continuing becomes a struggle. I’m now wondering if it’s something to do with breathing and oxygen intake: it’s a lot harder to efficiently breathe when the air temperature is so cold. This is even more noticeable when I have to exert more (e.g. when running uphill). Similarly, in the summer, the humid, oppressive air (particularly on “code orange” days) can be hard to breathe as well. In the cold, this kind of goes back to choice of headgear: maybe I need something that will let me breathe more effectively with my mouth and nose covered, as that would help to warm the air I’m taking in. I should probably also just realize that I can’t operate at optimal levels of exertion on these kind of days, and maybe make a conscious effort to set a relaxed pace (particularly at the start of the run) and take the whole thing a little easier.
  • Snow Commute

    Today is my first work day of 2025. I took a little bit of extra time off during the holidays, and this week’s snowstorm delayed my return to work for 2 additional days. As a result, I hadn’t been to the office in 19 days. It’s nice to finally be out of the house again, but I enjoyed the time off. In the past, when I went to the office 5 days a week, I relied on bike commuting to stay physically active. During the long holiday break, I would start to go “stir crazy” because I wasn’t riding my bike, so I’d be ready and raring to go back to work after 10 days or so. Nowadays, I only commute 1 or 2 days a week, and I’ve transitioned to running as my primary form of exercise. I kept up my running throughout the break, so I never went “stir crazy”, and I was in no rush to go back to work. So, there you have it.

    Yesterday, around 24 hours after the snowfall wound down, I went out for a run. As I learned last year, two keys to successful running after snow are: (1) wait until late morning or early afternoon to allow the sun to work on the roads a little bit; and (2) find a low-traffic road instead of relying on sidewalks and paths (which often are plowed/treated inconsistently or not at all). I’m fortunate to have such a road near me, so I made a beeline for it and did laps until I hit 10K. As I’ve done several times this season, I wore Xero Mesa Trail Waterproof shoes with liner toe socks, Correct Toes, and wool hiking socks, and my feet stayed warm and dry. The shoes have broken in nicely, and I think they’re going to work out great for these conditions. There were a few icy spots along the route, but once I got used to running over them, I felt fairly comfortable. The “ground feel” that minimalist shoes provide, combined with a correct gait, seem to help reduce the risk of slipping and falling on the ice.

    For my commute today, I started out on the hard tail mountain bike. I was figuring that enough MTBers would have been out on the trails by now to groom them pretty nicely, but I was wrong — the PVSP trails around Belmont were mostly footprints, with nary a tire track to be found, and it was not good riding at all. About 0.25 mile in, I turned around, went back home, grabbed my trusty 1993 Specialized Rockhopper, and hit the mean streets. I had not ridden the Rockhopper since last winter, and it was still outfitted with studded tires and Bar Mitts. All I had to do was put some air in the tires (had the bike not been ready to go, I likely would have ended up taking the car). The roads outside of PVSP were all plowed, salted, and good to go. In PVSP, the roads had maybe a quarter to half inch of snow covering them, with some ice in the areas where the snow had melted and re-frozen. The studded tires had no problem there, and I mostly sailed through at close to my regular speeds. All in all, a nice ride that brought back memories of my salad days of winter bike commuting.

  • Saturday Run

    Today was likely my penultimate run of 2024. If the weather forecast holds up, and I stay healthy, I’m planning my final run for the morning of New Year’s Eve. The weather today was not fantastic — low 40s, gray, and wet. It has been drizzling off-and-on for the entire day, but there was a nice, mostly rain-free window from 9am to 11am or so, and I was able to get a 9-mile run in. I hadn’t really planned on any particular distance, so I just picked a route I hadn’t run in a while, and didn’t even bother checking mileage until I was almost finished. I’m pretty sure this was my fourth, and longest, run in Xero Mesa Trail Waterproof shoes. This time around, I wore them with Feelgrounds toe socks, Correct Toes, and wool hiking socks. This worked out great- the two layers of socks took up most of the volume inside the shoe, so my feet didn’t slide around. They also stayed dry and warm, and didn’t sweat, and the toe socks prevented any rubbing/blister issues. This was the best my feet have felt after running in the Xeros, and while the sock combo undoubtedly helped, I suspect that the shoes have also “broken in” a little bit.

    The Feelgrounds socks are the first toe socks I’ve owned that are not made by Injinji (I love Injinji socks, but a little healthy competition is a good thing). These are ankle-high, and very thin. They’re maybe a tiny bit thicker than my Injinji liner socks, but not by much. They are 39% cotton and 61% Coolmax (synthetic blend). I found them to be quite comfortable inside the larger wool hiking socks. They’d probably also work well with climbing shoes, and possibly my Vibram V-Runs in warmer weather. For the time being, though, I’ll continue to use them with the Xeros with wet weather, and see how that works out over several runs.