A race happened in the middle of my run

Today's colorful route

Today's run (street): 5.1 miles

For no obvious reason, my performance took a small dip this weekend. I hit my average pace on Friday, but came up about 20 seconds per mile slower yesterday and this morning. Saturday was chilly and the wind made it feel like 35°. I know there were points during the run when running directly into the wind slowed me down. Overall, I felt like I moved along fairly well.

The good news, I guess, is that this 20 second penalty still put me a minute and half per mile faster than my abysmal August average. I had plenty of rest over the last two days so I'm puzzled by these numbers. It's not like I've returned to the "running by rote" style that I'd defaulted to after my lower back disc injury in late 2014. It may simply be a case where some runs just go slower than others.

Setting up for the 5K

This morning's conditions felt a little warmer, but there was still some wind. That made the real feel temperature closer to 41°. I dressed appropriately and felt like I was running okay. I started with a loop around the business park where I noticed a bunch of traffic cones on the road and concluded that the were setting up for a race. It turned out to be the Blue Ribbon Run for Prostate Cancer® 5K that goes through both this business park and Syosset-Woodbury Park. I briefly considered running the race, but I was already a couple of miles into my run.

My route today turned out to be interestingly circuitous. After completing my loop of the park that traced miles 1 and 2 of the 5K course, I ducked into an adjacent neighborhood and ran to Woodbury Road where I picked up the tail end of the Bethpage bike trail. I followed that to Froehlich Farm Boulevard and ran through the office park, where both my dentist and my opioid dealing orthopedist practice. I doubled back along Woodbury Road, through the other half of the neighborhood, and finally back home.

I really pushed on the last mile, but the numbers don't reflect my perceived effort. The important thing was that I tried and my heart rate confirmed that. Garmin Connect showed that my cadence was good, but my stride length was about 10% shorter than where it should be to get the speed I want to run. My dad sent me a link to this video in the NYTimes that looks really interesting. I'll try it and see if it yields any performance benefits. I'm going to skip the barefoot requirement because I'm not Tarahumaran.

The Runsketeers induct a new member

The Run Crew: ER, KWL, TPP, NIMC, SIOR

Today's run (track): 3.25 miles

Today was a Runsketeer reunion run that coincided with TPP and her sister NIMC racing Rob's Run, a 5K trail race that takes place at Stillwell Woods. SIOR was considering racing, but she was dealing with a head and chest cold. She decided instead to run with me and KWL across the street at the high school track.

KWL, SIOR and I met up at the tennis courts on Southwoods Road and did a warm-up jog to the track. Warm-up was the operative phrase because, according to Garmin Connect, the "feels-like" temperature was a chilly 34°. I'd brought a fleece vest to stay warm before my run and ended up wearing it the whole time. We reached the track and ran a few laps together before spotting TPP and her sister heading our way. It was the first time we'd met NIMC who was instantly inducted into the mighty Runsketeers.

NIMC lives in Minnesota and came to LI to spend Thanksgiving with family. She's a very active person, an accomplished runner and frequent racer. It's clear that speed runs in the TPP family. The two racers made their way back to Stillwell and the non-racers continued to circle the track. I decided to run clockwise after a while, because I do so much of my running on the left side of the street and I thought that might counterbalance it. I also did it because it gave me an opportunity to communicate with KWL and SIOR at least once a lap.

I ended up covering 12 laps, plus an additional .25 miles at the beginning. We then headed over to Stillwell to meet up with TPP and NIMC and watch them start the race. It was freezing and I could tell that TPP was anxious to get moving. I tried to manage her expectations that the huge crowd of runners (600 estimated), combined with narrow single track, would produce a slower time than a typical 5K run on pavement. Turns out I was wrong. NIMC PR'd and TPP ran sub-9:00 pace.

Rob's Run start

SIOR, KWL and I headed to Starbucks after the racers took off. We managed to find a place to sit despite it being somewhat crowded. Soon after, TPP and NIMC joined us, looking like they'd barely broken a sweat. We had lots of discussions about running form, destination marathons and running at high elevations. SIOR wants to do the Maine Coast Marathon in Kennebunkport, KWL and his wife are going to run London and Berlin, and NIMC wants to run Athens. TPP and I are not hopping on the marathon train.

Selfie courtesy of  magnetic theory (and TPP)

Perhaps the funniest moment of the morning was at the end, when we were getting ready to go our separate ways. TPP was leaning her iPhone on the ridge of a column outside Starbucks to do a timed group shot. The column turned out to be metal and TPP has a magnetic gadget on the back of her phone for a car mount. That made it possible to stick the iPhone right on the column at the perfect height for a perfect selfie. That's our TPP!

It was great seeing my buddies and meeting TPP's sister today. Thanks to working at home on Wednesday, I was able to string together an elliptical session and four runs. SIOR has organized her army of friends to do a running streak (at least one mile a day) from Thanksgiving to New Year. So far, I'm on track, but unfortunately my streak will end tomorrow. I do hope to do at least four workouts per week whenever possible. That should count for something.

Stillwell Woods: good running and bad parking

Standing in the Field of Dreams

Today's run (Stillwell Woods): 3.3 miles

I had a tight morning schedule but I really wanted to run the trails this morning. As soon as I was able to break free, I headed over to Stillwell Woods hoping that everyone was out Black Friday shopping and I'd have the place all to myself. When I arrived I saw that some cars were parked near the trail head. It wasn't crowded, but there were two SUVs whose owners had randomly parked sideways, taking up seven spaces between them. Obnoxious.

Nice parking buddy

 I'd dressed for cool weather and wore my Zensah calf sleeves although it turned out to be mild. Still, I appreciated the compression on some of the steeper sections. I said hello to a few mountain bikers who were getting their bikes ready for their rides and then slipped into the woods.

The temperature was in the low 50's but the single track was relatively firm except for a few places that had direct sunlight. In those places, the dirt was rutted with tire tracks and I carefully ran along the edges to prevent a slip in the mud. I followed the path along my regular loop and crossed paths a few times with groups of runners from the local high school.

I kept it relatively short and enjoyed the change of pace from running on hard pavement. I finished with a loop around the "Field of Dreams", a large open area that sits west of the woods. Although I didn't cover much distance, I still felt pounded by the terrain. Stillwell's trails can be tough on the legs.

Shortly after I returned to my car, the owner of one of the carelessly parked SUVs rode up after finishing his ride. I stared at him, watching him struggle to get out of his now-tight spot between me and another car that was parked closely on the other side of him. I'm sure he wished I'd back out to make it easier for him, but I wanted to teach him a lesson.

Once I got ready to leave, I noticed this sign was posted in front of me. SIOR and TPP will be at Stillwell on Sunday for Rob's Run, a 5K cross country race that is staged there every year. 700 participants battling along the same narrow path is a bit too tight for me. I raced the Xterra Run at Stillwell about five years ago. With only about 90 runners, that seemed like Stillwell Woodstock.

Race Report: 2014 Brooklyn Half Marathon

Runsketeers represent!

PHOTO ILLUSTRATION COURTESY OF KWL

Yesterday's run (NYRR Brooklyn Half Marathon): 13.1 miles

My quads are aching this morning, no doubt due to the pounding that my legs took running down Ocean Parkway yesterday. The last five miles felt endless, but the final 200 meters along the Coney Island boardwalk made the experience all worth it. Although my performance wasn't great (2:25), it was in line with expectations. More importantly, it was a great day spent with great friends, each of whom ran excellent races.

After the horrible attack at the 2013 Boston Marathon, security has been stepped up at most major races. Due to this, race participants were asked to arrive extra early and were restricted in terms of what could be brought to the race. As a result, I only brought things that I could carry on my run or things I could discard. I ended up not "donating" my extra layer that I wore to stay warm before the start. In retrospect, I wish I had (at least) taken it off during the race.

My day started very early. I'd set my alarm for 2:35 AM so I could be fully prepared when my friends arrived at my house at 4:20 AM. The plan was for me, TPP and Runska-buddy LS to drive to my friend KWL's house in Queens. SIOR was to meet us there at 5:00 AM where we would then be driven by a friend to Grand Army Plaza near the race start. It was a tight squeeze in Mark's SUV, but that all went according to plan.

Clearing security

PHOTO COURTESY OF SIOR

Walking to corrals

Crowds building prior to the start

After going through security, we walked along Eastern Parkway, past the Wave 2 corrals and made our way to check out the starting line. We took some pictures and proceeded to the baggage drop off where KWL handed off his bag that contained items belonging to members of our little crew. Soon after that, speedsters SIOR and LS headed over to the Wave 1 corrals that started 45 minutes earlier than Wave 2. KWL, also a speedster, was relegated to Wave 2 due to his bib number.

ER, LS, SIOR & TPP looking fresh and ready

PHOTO COURTESY OF KWL

TPP and KWL near the baggage drop off

TPP and I walked around and tried to stay warm in the chilly, breezy 58° weather. We found a grate in the street that was supplying a little heat and stood on it for about 15 minutes. We were soon joined by other runners who had the same idea. We decided to head to an area that's adjacent to the Brooklyn Museum that had direct sunlight. We hoped that would keep us warm. KWL eventually came by, and we hung out a bit before going into our very crowded corral pen. People were very friendly and I enjoyed talking to other runners as we prepared for the start.

TPP and me waiting for the start

PHOTO COURTESY OF THE PETITE PACER

The Brooklyn Museum was the center of the start area 

PHOTO COURTESY OF THE PETITE PACER

View of KWL's corral

PHOTO COURTESY OF KWL

TPP and I were in the 6th corral of the second wave. We made our way to the starting line and began running once we crossed over the mat. Off we went! As I made my way down Washington Ave. with TPP at my side, I thought, "This is it. I'm running Brooklyn!" I adopted a brisk but sustainable pace and moved well for the first couple of miles that wended around the Botanical Garden and Grand Army Plaza. Prospect Park was designed by Frederick Law Olmsted and Calvert Vaux who also designed Central Park. It's beautiful, though hilly, but much more manageable than some of CP's challenges.

I had hopes of finishing around 2:10 and was on track to do that through my first three miles. I thought that the seven miles in and around Prospect Park would be the toughest part of the race, but the final five miles really took a toll. I was discouraged to see my split times increasing after the fifth mile and by 10K, my overall pace had increased by 30 seconds. I felt okay as I ran, but was unable to generate much speed.

Once we came out of the park and headed towards Ocean Parkway, I had hopes of making up some time. The straight run down Ocean is primarily flat, although there was a small climb as we made our way up the ramp and turned left towards the road. The park provided a lot of shade, but Ocean Parkway was lit up by the sun. I kept telling myself to remove my long sleeve top layer that I'd planned to discard. For some reason I didn't. I'm not sure if that would that have made a difference, but had I done it, it probably would have helped.

I felt every mile, but never felt overly taxed until the end. I dutifully stopped at the Gatorade and water stations and, although I wasn't making good time, I felt fully in control. A woman who I was chatting with in the corral told me how the cross streets along Ocean Parkway are in alphabetical order. Watching the letters change gave me a sense of progress. In my two previous half marathons, ten miles is where I began to really feel the effort. Once again that was the case. I locked into a sustainable pace and tried to hold on for the final 5K.

I could see the Belt Parkway overpass in the far distance and I focused on that. Soon after, I saw the 20K sign and did the math in my head that I only had half a mile to go. We turned onto Surf Avenue where the roaring crowd of spectators provided a huge wall of sound. I spotted the Cyclone and the sign saying 800 meters to go, beginning the longest half mile of the race. We turned left toward the boardwalk and I saw the 400 meter sign. I was so ready to finish. When I saw the chute in the distance, I gave it everything I had.

The finish line, a sight for sore eyes and legs

PHOTO COURTESY OF KWL

I crossed the line and collected my medal, feeling completely drained. I downed a cup of Gatorade and grabbed a banana and made my way through the crowd. KWL found me and I sat down feeling overwhelmed. As in previous long runs and races, I felt a little light headed. KWL got me a space blanket and TPP gave me her cup of water. LS got me more water and I took a GU gel to try to get more electrolytes into my system.

LS, SIOR and TPP relaxing post-race

PHOTO COURTESY OF KWL

I was still light-headed even after taking fluids and electrolytes. My friends decided that I should visit the medical tent and I walked over with SIOR, TPP, LS and KWL. TPP spoke with one of the medical workers who allowed me to bypass the line and brought me right in. They put me on a cot, made me swallow two salt packets, drink Gatorade and eat a banana.

The EMT took my blood pressure which was a little low. The doctor said that the pounding my legs had taken had pooled blood below my waist and that lying down would help. It was feeling back to normal soon, but they insisted on running an EKG (I guess they had to run these tests due to liability concerns).

They eventually retook my pulse which had returned to normal and released me. Once I reunited with my friends we walked over to the street on our way to the F train that would get us back to Queens. We quickly realized that the F train back would take us over an hour, KWL suggested we take a car back to his house. He flagged down a limo, negotiated a great price, and we were soon on our way.

After we arrived at KWL's we collected our race bags, gave each other hugs and said our goodbyes. SIOR had driven her own car and headed off to LI while LS and TPP rode back with me. The LIE was like a parking lot, but chatting with LS and TPP made the time go by quickly. We arrived at my house and said our goodbyes.

It was only around 1:00 PM, but it already felt like a very long day. Despite my side trip to the medical tent, it was a great experience. I so appreciate the generosity and support of my friends. They happen to be extremely fun and interesting people and that made a good race great. I don't care a bit about my time and finishing when I did was not a great surprise. My race performance has definitely declined over the past two years and I'm planning to get a checkup to make sure everything is on track.

An interesting day in Brooklyn

 

This morning started early and involved some complex logistics. The Runsketeers and our Runska-buddies managed our way from the top of Prospect Park to the Coney Island boardwalk, along with 27,000 others. We had lots of fun running the NYRR Brooklyn Half. I'll post a full race report tomorrow.

Brooklyn Half: The calm before the storm

7 miles around the park then five straight to Coney Island

The Brooklyn Half will happen in less than 24 hours. This will be my third half marathon and my first NYRR race. My training for Brooklyn started well and stayed on track until I accepted a full time position on top of my consulting practice. This caused my training program to go off the rails. However, until this week, I did manage to maintain my targeted weekly mileage.

Today is dark and gloomy and heavy rain is predicted for a good part of the afternoon, going all the way past midnight. Better that happen today than tomorrow. I'm working from home today, which will involve a busy morning. Later in the day I'll turn my attention to preparing for the race.

The increased security practices that have been put in place after the 2013 Boston Marathon are restricting what can be carried to races. I need to figure out my gear strategy since the only acceptable bag for race transport is being distributed today at the pre-race party that I cannot attend. Fortunately, SIOR and her entourage will be able to hold our stuff and hopefully get it to us at the finish.

I'm looking at tomorrow with a combination of excitement and curiosity, although I'll admit to being a little nervous about the logistical complexities. I also need to run 13.1 miles in the morning. I've done it before, and my weekend base runs should have prepared me for that distance. The last time I ran a half marathon was in 2012 and I managed to meet my performance goal. Unless I find some unexpected strength and energy that will allow me to maintain a competitive pace, I will be running this race purely for the experience tomorrow.

A large part of the excitement tomorrow is the shared experience. The Runsketeers (SIOR and TPP) will be there, plus friends LS, KWL, FS (among others). I've only run in Brooklyn once, when Adventure Girl and I crossed the bridge through DUMBO and then north to the water. I've always wanted to run in Prospect Park and, from the course map, it looks like I'll be spending more than half the race in and around it. Once we leave the park, it's a straight shot along Ocean Parkway. I hope the wind is coming from the north on Saturday!

Until then it's waiting time. Morning will come soon enough and my friends will be at my house by 4:30 AM as we begin our journey to Grand Army Plaza. This should be fun.

Performance is down, but excuses remain high

Ready or not, here it comes

Today's run (treadmill): 25 minutes

My running has slid back into the questionable range. I had a tough time running a very slow 5K on Sunday. That may have been due to over-training last week, shoelace malfunctions or something less obvious. This week was the start of my new job and, after taking my usual Monday rest day, I skipped Tuesday as well. This morning was a return to 4:00 AM running and it didn't go particularly well.

After 20 years of commuting on the Long Island Railroad into NYC, I had a break over the last year. I didn't miss riding the the train and I still don't. But instead of the train, I'm now driving 75 miles a day to and from my new office. Driving is not fun and I've decided to head out around 6:00 AM to minimize the amount of traffic delays on the LIE, Route 95, etc. Consequently, the window for early running before my commute is short. And unlike train commuting when I could take a seat and sleep, I need to be 100% alert when on the road.

I happened to have an all day meeting in the city today, so I got on the treadmill at 4:00 and ran for 25 minutes. It was one of the toughest workouts I've had in a while, and I'm wondering why. Since I'm making plenty of excuses about my sub-par 5K performance, I'll make more by saying that two days of driving on highly trafficked roads, plus full days in the office, have exhausted me. I'm hoping it's just that. Brooklyn will happen soon and my running confidence has taken a big tumble since last week.

Race report: 2014 Marcie Mazzola 5K

Coming in to the finish

Photo courtesy of The Petite Pacer

Today's run (Marcie Mazzola 5K): 3.1 miles (29:55) 

This morning I ran the Marcie Mazzola race for the sixth consecutive year. This was my first race after returning to running in 2008 and it's the only one I've never missed. In terms of performance, it was not only my slowest Marcie time, but my slowest 5K ever. That was a disappointment, but not to the point of discouragement.

I've definitely lost speed over the last couple of years and I'd hoped that the structured training I've been doing for the Brooklyn Half would reverse that slide. My speed training last Tuesday went well and made me hopeful for a sub-28:00 finish today. Running this race two days after covering 19 miles earlier probably didn't help, nor did some lacing issues I had during the race.

Although the temperature at race time was mid-forties, it felt very cold when we arrived. Even with a pair of track pants and a jacket (that I planned to take off prior to the start) it felt too cold to stand around outside. We ended up hanging out for a while in the lobby of the Huntington Y. At 8:00 we went over and watched the kids fun run and, fifteen minutes later, we walked down to the race's starting point. With only short sleeves and running shorts, I was anxious to get going so I could warm up.

The start on Park Ave.

Unlike most race day mornings, I was not particularly excited to compete today. I was almost in denial that I'd be racing, until reality hit when the horn went off. We were quickly dispatched up Park Ave on our way to Marcie's biggest challenge, the hill on South Woodhull Road. I saw my wife and kids cheering just before I made the turn on Woodhull. I took my first steps up the hill and told myself to focus and prepare to work.

The long run up Woodhull
Photo courtesy of The Petite Pacer

I thought I was doing well and passed a lot of people on Woodhull. I was hopeful that all the long runs I've been doing on hilly routes would pay off. I did start feeling the effort about 2/3 up this long hill and did my best to hold my pace. My Garmin chirped before the Mile 1 marker because I'd started so far back that it took me 20 seconds to get past the starting line. When I heard the volunteer calling first mile times in the 10 minute range I was shocked.

The second mile went by fairly quickly, with enough downhill sections to help make up for that slow first mile. My laces had been cutting into the top of my ankle before the race and I'd retied them a little looser to alleviate that pressure. That was a mistake. About halfway through the race, my right lace untied. I tried to ignore it, but the laces were whipping my legs and I was afraid of tripping. When my shoe began to slip, I decided to pull over and re-tie the lace. That cost me at least 30 seconds, but I wish I'd thought to tighten my left shoe at that time.

Lacing problems 

I made up as much time as I could from there, but when I crossed Main Street at Heckscher Park, my left lace untied. With less than a mile to go, I decided to risk the dangers of tripping and slipping and did my best to avoid a spill. I know this course pretty well and I anticipated the final challenge, a fairly steep rise where Sabbath Day Path connects back to Main Street. I was very ready to finish the race and plowed ahead. I knew that once I got past this hill, I was less than a quarter mile from the end.

Rounding the dogleg to the finish

The race ends with a run up the driveway of the YMCA and I put everything into getting past the incline. I saw and heard my wife and kids right before the dogleg that leads to the finish chute and saw that I still had a chance to come in under 30 minutes. I crossed the line and didn't even see TPP who was taking race pictures that she posted to the GLIRC Facebook group. She did a great job, just like last year.

In the end, I was glad that I ran the race. Although I would have liked to have cut a couple of minutes off my finish time, I felt I put in an honest effort. We hung out afterward for the raffle and went back to the Y building so I could get a cup of coffee. We ran into my friend Mike who was there to swim laps in the pool. Mike ran Marcie with me last year but suffered a heart attack right before this past New Year's. He's recovered well and is back to running and other sports. In fact he's planning to do an Olympic-length triathlon in May.

Post race food and recovery

We didn't win anything at the raffle, but that didn't matter. I saw my time posted on the Start2Finish truck and realized that I'd averaged in the mid-9:00 range. Small consolation, but I'll take it. Despite all my training thus far, I'm clearly not on track to PR at Brooklyn. What probably matters more is that all the base running I'm doing will make covering 13 miles a far more realistic challenge than it was a month ago.

Race report: 2013 Seaford Hot Chocolate 5K

Post-race with SIOR

Today's run (Seaford Hot Chocolate 5K): 3.1 miles (8:54 pace)

Today's Seaford Hot Chocolate 5K was my last race of the year and I wanted to make it count. After some disappointing racing experiences throughout 2013, I was happy to cap off the year with some decent results.

I had never run the Hot Chocolate race before, but I heard it was big. With over 900 participants, numerous volunteers and a large group of Seaford HS band members playing in the main hallway, it felt like an event. I ran into a few people I know along the way and found my buddy SIOR at the registration area that was set up in the main auditorium.

The plan was for the "Three Musketeers" to run this race together, but unfortunately the Petite Pacer was dealing with both a bad cold and an overheated car. We were disappointed that she couldn't make it today, but after running four races in the last month, resting was a smart move.

SIOR and I got to the starting line and before we knew it, it was 9:00 AM. I was so caught up in our conversation that I didn't experience my usual starting line race jitters. Soon enough, the start was called and we were on our way. I tried to match SIOR's cadence for the first minute, until she disappeared into the distance like a royal blue apparition.

I felt good at the start and hoped that I would be able to maintain a decent pace throughout the run. The Hot Chocolate course is a big rectangle and the first mile comes up near the corner of Mill Rd and Washington Ave. I was a little surprised to see the first mile clock showing 10+ minutes when I passed it. For a moment, I questioned my ability to judge my own performance. A look at my Garmin showed I'd covered the mile in 8:33. Apparently that clock time reflected the earlier start of the physically challenged participants.

Washington Ave seemed to have a slight slope and I tried to take advantage, but lost about 20 seconds on mile two. I was surprised to see us passing the rear of the high school so soon, until I remembered that this was a 5K. After two recent 10K's, it was nice to know that I'd be getting through this course a lot quicker.

I did something today that I've rarely done this year - pass a lot of people. I was able to maintain my speed fairly well and, before I knew it, I came to the turn onto Seamans Neck Rd. At that point I said to myself that SIOR had probably just crossed the line. Still, it was the last, straight shot to the finish line and I worked hard to stay on pace.

I thought I was tracking toward a 27 minute finish when I saw the chute far off in the distance. I stepped up my effort and even passed a few people as I drew closer to the line. Once I could see the clock, it was already reading 27:xx. I thought I had a chance of keeping it under my targeted 27:50. I was pleased when I crossed the line and saw that the timer read 27:37.

Post finish "action" shot

Photo courtesy of She Is Out Running

SIOR greeted me after I'd crossed the line. She finished four minutes earlier than me and picked up yet another age division podium spot. We looked at the readouts posted on the timing truck and then headed into the high school to get some hot chocolate, the real purpose for running this race. We were hoping that the award ceremony would begin soon after so she could collect her medal while I cheered. Unfortunately, we both had family obligations that required us to leave before the ceremony started.

Nice race shirt

I had a really nice time this morning and was happy with my performance today. It was great to hang out with SIOR and to experience a new race under good weather conditions (I'm still slightly traumatized by the Long Beach Turkey Trot experience). My next event will be the LIRRC Hangover Run that takes place in Eisenhower Park on New Years Day morning, followed by the Long Beach Snowflake run in February.

Close call for Sunday

Last night I supplemented my morning workout with an easy 30 minutes on the treadmill. Whether that will help my leg conditioning is unclear. I'll know better tomorrow morning as I try to generate speed along the course. About halfway through my second treadmill session, it occurred to me that I may have forgotten to register for Sunday's race. I'd never signed up for October's TOB Supervisor's 5K and needed to use my emergency cash to pay on race day.

I was concerned that not only had I forgotten to register for Sunday's Turkey Trot, I might have missed the opportunity to do it. Once off the treadmill, I looked for a confirming email from Active, but came up short. I was relieved to see that registration was still open and quickly signed up.

The cost of the race was still $20, no penalty for being late to the party. It's a great deal, especially for a 10K. This race is well managed and almost half of the course is run on the boardwalk parallel to the ocean. Compare that to the LI Festival of Races 10K that totals over $40 with "convenience fees" tacked on. On top of that, the LI 10K's course is as dull as dishwater.

The Long Beach Turkey Trot was cancelled last year due to hurricane Sandy. With the newly restored boardwalk, I'm guessing there will be a record number of participants this year. It's supposed to feel like 12° tomorrow morning, so I have to think about what to wear for the race. I checked the Active site this morning to get the proper start time and saw that registration was closed. Good thing I thought about it last night. I'm excited that I'll get to participate, but I may regret my good luck once I'm standing around in freezing temperatures.

No expectations, but plenty of Hope

 

Last year I participated in a race that was put on by my division's parent company. Before the race even started, one of my colleagues shared the tweet he planned to send after he finished. I told him that I never write my headline until I'm done with the race. Too many things can happen between the start and the finish lines. I don't know what my friend ended up tweeting, but I still hold fast to that policy. I ended up having a far different race experience than I'd anticipated that night.

Tomorrow is the Hope for Warriors 10K and I've set no expectations in terms of how I might do. I've done this event twice and have a good understanding of the course. Two years ago, I attained a 10K PR at HFW, after almost skipping it because I hadn't really trained. 2011 was a year of personal bests. I got a another PR at the Long Beach 10K Turkey Trot, just one weekend after Hope for Warriors.

This year has not produced many race highlights. My best performance came early on at the Long Beach 4 mile Snowflake race, where the Petite Pacer beat me over the line in an impressive burst of speed. Since then, I haven't broken a 9:00 pace in a race, even in 5K's. I'm going to run the best race I can tomorrow. As always, I'll wait until I finish before I compose my headline.

Hill running on marathon day

The long and windy road

Today's run (street): 4.6 miles

It's marathon day in NYC and I got an early start on the coverage. I didn't take advantage of the extra hour's sleep from DST, because I wanted to have my run completed prior to the marathon pre-show. There wasn't much drama in today's race, but it was still fun to watch. I was hoping all my friends who ran it had great experiences. I thought about them on my run knowing I'd be covering far less distance today.

Today was my last chance to do a good training run prior to next weekend's 10K. I decided to head over to the Greenbelt bike trail and run south so I could take on the long hill along Sunnyside Boulevard. It was cold enough for long pants and sleeves, but I remained comfortable (except when the wind hit me head-on). The Sunnyside hill is just long enough to wear you down because it gets increasingly steeper along the last half mile. I just kept reminding myself that I'd get to run it downhill on the way back.

Today's run went well and I'm hoping I've built my fitness to handle a brisk pace over 6.2 miles next Sunday. This will be a busy week with early mornings into the city. I'm not sure how I'll handle my taper, but I'll figure it out. Although the Hope for Warriors course is fairly flat, this weekend's hill heavy training should yield some conditioning benefit.

Comparing race times is easy but results are confusing.

A tale of three races

Today's run (street): 5.25 miles

This morning I downloaded my recent runs to Garmin Connect. I noticed a feature that compares selected runs, allowing users to see performance data by split (click above picture to read). The difference between this year and the last two year's times are easy to see. One thing that puzzles me is that the times on split 4 are really inconsistent. This year I covered .11 miles in 50 seconds at 7:55 pace, Last year it took me one second less but the pace was 7:18. In 2011, it took one second more to cover that distance, yet the pace showed 23 seconds per mile faster than this year. Very strange.

Today my thoughts were on recovery rather than performance. Due to my tapering, I covered far less than my normal 18-20 weekly miles since last Sunday. I took it easy and aimed for five miles. Although the temperature was a moderate 54°, it felt colder. I wore a light running shirt with 3/4 length sleeves and shorts, along with a pair of light running gloves. It was a good combination to start, although by the end I was wishing for shorter sleeves and no gloves.

I ended up running faster than I planned, but not all that fast. Recovery runs are a strategy to facilitate muscle repair and eliminate the built up lactic acid that causes soreness. I wish I'd taken it just a little easier. I'm looking ahead to November 10, when I'll be running the Hope for Warriors 10K. It's a great event (although the course itself is only so-so). My prep for this weekend's 5K fell short, and I want to do better. 10K means more base runs as well. Better get started soon.

Race report: 2013 Town of Oyster Bay Supervisor's Run

Seconds after crossing the line

photo courtesy of The Petite Pacer

Today's run (Town of Oyster Bay 5K): 3.1 miles - 28:39

This morning I ran the Town of Oyster Bay Supervisor's Run for the third time and had a great time. My performance was puzzling because I thought I'd do better than I did. I had an RPR (reverse PR - just made that up), having run my slowest ever 5K. Aside from that, it was great. I met The Petite Pacer for the first time in person and she was every bit as personable and charming as she is on her blog.

The morning started out well. I arrived a few minutes before 8:00 AM and parked at the high school. It's a fairly short walk the hill up to the Community Center where they do registration and hand out race numbers and sweatshirts (hoodies this year!). I gave them my name, but it wasn't on the list. After being referred to some GLIRC volunteers, I realized I'd never actually signed up. Not too smart of me. The GLIRC people were incredibly nice and gave me a race number after I'd filled in a registration slip. They didn't even ask for money, but I had the cash on me and insisted they take it.

After pinning my race bib, I ran into The Petite Pacer. We headed toward the starting line that's located about a quarter mile away on South Street. TPP suggested doing some strides so we ran a few hundred meters and returned to the starting area a couple of minutes before 9:00 AM. Our position was at the front and I mentioned that we should probably move back to keep from getting run over by the 6 minute milers.

The race started, but I found it hard to move in the crowd. I regretted suggesting that we move back before. TPP broke away and I saw her farther ahead before losing sight of her as we turned on Berry Hill Rd. I could not get past the clumps of runners ahead of me and I think it lengthened my first mile time quite a bit. According to my Garmin, I ran the first mile at 9:35 and came through mile 2 around 19:18. I did the last 1.1 miles in 8:21.

I thought I was in better shape for this race and didn't struggle on the long hill, so I was puzzled by my time. The hill gets steeper after the first mile and I remember feeling the increased burden. Still, I felt like I was maintaining a decent stride. I obviously made up a lot of time on the mostly downhill second half and passed a lot of people along that pretty tree-lined road. The peacefulness was broken only by a runner behind me who was singing loudly and off key to the music on his iPod.

All hope of finishing under 27:50 (which would put me below a 9 minute pace) was dashed when I saw the 3 mile clock. I pushed as hard as I could and crossed the line at 28:39. TPP was already there, having finished a few minutes before me. She videoed my crossing the line which was an unexpected surprise. I'll return the favor the next time I finish before her, which will probably be never.

Post race recovery with TPP

TPP and I got our time slips and I saw my official pace - 9:13. It was far slower than I expected to run this race. Last year I averaged 8:22 per mile. I have not had a good year in terms of race times but I still have a few more races on the schedule to improve my standings.

More important than my time was the great experience I had with the kind volunteers who helped me get registered and the opportunity to spend some time with The Petite Pacer. Tomorrow I'll get out and go as far and fast as I feel like running. That's the best part of a Saturday race. You have a bonus day to do another weekend run.

Managing the pre-race energy

 

Why is it that I usually feel energized the day before a race? Could it be that I'm closest to my training peak at this point? I suspect it's related more to wanting to run because I shouldn't. I always take one or two rest days before a race and that seems to work for me. In the few times where I've violated my taper plan with a run or hike, I've regretted doing it the next day.

I'm sure it's more psychological than physical, because I should be able to do a moderate workout the day before a race without penalty. But a positive attitude about my state of conditioning on race day is almost as important as the work that it took to get me there. I need to ensure that I'd done everything I could to be prepared.

So even with this extra energy today, along with perfect fall weather, I won't give into the temptation to walk the hilly bike trail at Bethpage. It's been a low mileage week and even with the race I won't have covered ten miles. The good thing about a 5K is that I usually don't need to take the next day to rest. I can make up for the shortfall on Sunday. I hope that the energy I have today will still be present tomorrow morning.

Race report: 2013 Great Cow Harbor 10K

See, some people finished after me!

Today's race (Great Cow Harbor 10K): 6.2 mile - (9:53 pace)

Another Cow Harbor race has come and gone. Just like the three that I'd run prior to today, I'm incredibly impressed by both the effort and the execution. It's a massive undertaking, with many moving parts. Cow Harbor relies on a well organized army of dedicated volunteers at every stage, and they make it one of the greatest races in the country.

The flow of a Cow Harbor morning has a certain familiarity. First you have to find the high school (I often miss that tricky left on Old Pine lane), find a parking spot (easy at 7:00 AM) and get on a shuttle bus. The ride from there to the Laurel Ave school takes me back to junior high (do we have gym today? I hope we don't have to run!). The walk from the bus to the school provides time to evaluate your level of energy and to gauge weather conditions.

Starting line an hour before the race

Every time I've run Cow Harbor, the heat and humidity have been a factor. However, before the start, it can feel chilly. I usually head into the building to maintain warmth and people watch and then go outside to get in line for the Porto's before they stretch as far as the starting corrals. I ran into some friends this morning who were also running the race, although I didn't see everyone I'd hoped to see.

Elite runner registration desk

I found my place in the 9000 section and made small talk with my corral-mates while we waited. After the playing of the national anthem the announcer started the first wave, that consists of elite and semi-elite runners. A minute later the 1000's went, and eight minutes after that, my group was unleashed. I never really know how ready I am until I'm actually on my way. Those first few minutes told me that I might have some problems today.

Scudder Ave is the first main component of the course and everyone talks about the temptation to run it full tilt because it's pretty much down hill. What I always forget is that Scudder starts out with a noticeable uphill, and today it felt difficult just getting past it. Uh, oh. If that was hard, how would I do on Bayview and James?

Once Scudder began to slope down, I felt some rhythm return to my stride. We reached Woodbine and then passed Main Street to big crowds and bagpipers. Bayview is mostly uphill, but mildly so, and I was doing okay, although I definitely wasn't feeling my best. I was amused when a spectator yelled, "You guys look great!" and the runner behind me yelled back, "Thank you for lying!" We all knew what was in store for us in a couple of minutes.

As I rounded the corner onto James Street, I thought about whether I'd like Cow Harbor more if this hill wasn't part of the route. In that moment, I realized that "Widow Hill" was the defining element of the race. Today it defined me as well.

I've prided myself in races past, on my ability to take James Street at a steady pace and make it through, sweating but unscathed. I really struggled this morning and was tempted to walk, but I never had before and I wasn't going to today. I kind of wish that I had, because it took me another half mile before I felt my strength return. I lost at least a minute off my overall race time as I worked back to race pace.

Coming down Ocean near Eatons Neck turn

I was doing okay at three miles and was delighted to see an ex-work colleague at the point where Ocean Ave meets Eaton's Neck Rd. I told her that I'd be coming through around 9:15 but it was closer to 9:05. She yelled, "You're doing better than you predicted!" Sadly, no. I just got the math wrong.

The rest of the race was a puzzlement. While I wasn't feeling my best, I was running credibly and attacking every downhill I could find to make up some time. Waterside Rd, with its long uphill slope, can hit you hard in the later miles of the race. I felt that I was maintaining my targeted cadence and speed and the split announcements made me think I was tracking for a mid-9:00 time or better.

There was no point in the race where I felt overwhelmed by the effort and I remained hopeful that I'd match or exceed last year's time. The last big challenge of the race is Pumpernickel Hill and I found it slightly tougher (and seemingly longer) than in past years, but I got over it and put everything into the remaining distance (about .9 miles). I didn't back off the throttle until I crossed the finish line.

When I looked at my Garmin and saw that it took me 61 minutes to get through the course, I was a bit disappointed. I couldn't understand why I missed my target, especially after the speed, hill and base training I'd done. At the same time, I was thrilled to have completed the race and managed an average pace within the nine minute rage (if just barely).

The thing about racing is that you can do everything to support your success but it all comes down to how you feel on race day. I'll admit that I've been tired this week and, in retrospect, I may have been better off not walking the hilly Bethpage trail for 80 minutes yesterday (although I enjoyed spending that time with my wife). My taper-ending five mile run on Wednesday could also have contributed. Today's shortfall may have had to do with other factors, like not enough sleep. I really wanted to hit 58 minutes.

After the race, Cow Harbor puts on a great finish line festival. It's like Woodstock for sweaty, emaciated people. I skipped all the carb snacks and flavored juice bottles and went right to the banana truck and then over to the Poland Spring truck. The band they hire to play is really good and the crowds, energy, music and harbor view reinforce that you are participating in something special.

I happily avoided the baggage check this year

I may have placed mid-pack, but I was the first one on my bus!

I ran into a few people I know who had also raced, and then headed over to the bus line. The transportation process is well managed and, without a long wait, we were on board. A woman who'd run the race for the first time today sat next to me and we talked about our favorite races on Long Island. Her son won the 2K fun run! I don't know if her husband ran the 10K as well, but I'm guessing he did, because the whole family looked athletic. She was a really nice and funny person and it was a great way to cap off my Cow Harbor day.

My next race will be the Town of Oyster Bay Supervisor's run in October. It's a 5K and the first half is a steady incline while the second half is equally downhill. The challenge doesn't match James Street, but I'll still have to train. In the meantime, I'll be taking a couple of days to recover from Cow Harbor. I hope my friends who ran it had good experiences today. No matter what, it's hard not to have a good time at this race.

Minor taper violation at Bethpage

Today's workout (Bethpage bike trail walk): 4.4 miles

Tapering is harder than you'd think. Not hard in the sense that it takes any effort. It's really the opposite of that. Even someone who embraces downtime (like me) can find it difficult to be completely inactive. After focusing on training for a month, our bodies are tuned for action. At least they should be.

The morning was quiet on the business side, so my wife and I decided to head over to Bethpage State Park for a low impact walk on the bike trail. I figured that level of activity wouldn't significantly violate my taper, and it might just help shake out some built up lactic acid in my leg muscles. The weather was cool and sunny and we went south on the trail as far as the Beach St. exit. We're both brisk walkers, but we kept it at a comfortable pace today.

On the trail back, we talked about the number of cyclist we'd seen who weren't wearing helmets. I noticed the sign above that encouraged the use of helmets with the plea, "Do not lose your head." Good advice.

We'll be heading to the Laurel Ave school in Northport a little later today, so I can pick up my bib number and race bag. My family won't be joining me tomorrow, so I won't have any place to stow my race shirt in the morning. I could do the UPS baggage check but, with 5,700 other runners, the wait for pickup can take a while. It's hard to believe that it's just hours until the start of Cow Harbor. I hope I'm ready.

2013 Marcie Mazzola Race Report

Last turn before the finish

Today's run (Marcie Mazzola 5K): 3.1 miles

This morning I ran the Marcie Mazzola Foundation race for the fifth year in a row. This race was originally scheduled for last April, but the date was moved to the end of June because of a Mazzola family issue. I was concerned about running this race in the summer heat, but the ample shade made it bearable. This year I was joined by a couple of industry colleagues who were running this race for the first time.

As I'd expected, my performance did not match prior races I've done at this distance, but I was not disappointed. In previous years, I was racing every month and that helped me maintain my competitive focus. It's halfway through the year and I've only participated in two races so far. I ran about 15 minutes on the treadmill yesterday to "activate" my leg muscles, with a combination of elevation (training for the hill on Woodhull) and speed. It's hard to know if that helped, but I don't think it did any harm.

Team Emerging Runner arrived at 7:45 AM for the 8:30 start. Unlike the spring race, when the morning temperature requires extra layers prior to the start, it was nice to be comfortable in just my race gear. Registration went fine, and we watched the kid's fun run that happens 30 minutes before the 5K start. Soon after that I saw my friend Bill, an experienced racer, who had never run the Marcie Mazzola race.

Bill and I made our way down to the starting line on Park Ave and I noticed that the crowd was smaller than last year. No doubt this was due to the race date change, because the organizers announced that there were over 500 registrants. The race results showed 15 DNS's, most likely runners that signed up for April but had scheduling conflicts today. There were 103 less finishers this year than in 2012.

Once Bill and I established our position behind the line, we were joined by another friend, Mike, who had walked to the race from his house. Mike runs triathlons, but had not run Marcie before today. As we waited for the countdown, I described the course and tried to prepare them for the hill on Woodhull Rd. Neither seemed intimidated by it.

The official Marcie 5K Pace car

The race started on time and soon after seeing my wife and kids on the sideline, we took the right and climbed the big hill that goes on for half a mile. I felt like I was moving at a decent clip and I passed a number of runners along the way. I'm still experiencing upper respiratory issues and as I made my way up Woodhull, I started to wheeze and cough. I think I'm getting closer to recovery (it's been three weeks now!) but I was concerned about pushing too hard. I backed off the throttle slightly, until my breathing regulated. With all that, I was a little disappointed to see that I ran the first mile in 9:30.

Seconds after the start

In past years, I've run that first mile even slower and still finished in the 26:00 range. I ran as fast as I could today, but missed my average 5K finish time by almost two minutes. I was hoping to break 27:50, but I ended up finishing in just over 28 minutes. If this race had a timing mat at the starting line, I may have have hit my targeted time. Considering the lack of race training I did to prepare, I'm fine with today's number.

Post-finish hydration and electrolytes

I ran miles two and three in the high 8:00 range, bringing my overall pace close to 9:00. I never felt concern about sustaining my pace, although the last segment going east of Heckscher Park, followed by a brief but noticeable hill, always makes it challenging at the end. I always want to break nine minutes, but that didn't happen today. Still, even with a small field of runners, I ended up in the top 40% of finishers.

Racing buddies, Bill (left) and Mike (right)

Bill came in half a minute before me and Mike came in shortly after I'd finished. The path to the finish line is on an incline that has a dogleg that points runners to the chute. I thought the timer said 27:58 when I went through, but the official results have me 10 seconds after that. Either way, I was happy at the end, with my family cheering me on as I crossed the line.

After taking almost three months off from racing, it was great to be back in competition. I didn't have any expectation that I would perform well today, but I didn't want to embarrass myself either. Another Marcie Mazzola race is in the books, and I'm looking forward to my next race, that is likely to be the Dirty Sock 10K. That's a race that demands some real training so I'd better get started. But today, I'm going to focus on a little post-race relaxation.