Race report: 2014 Jingle All the Way 5K

Post-race coffee club (L to R: ER, TPP, SIOR)

Today's run (Jingle All the Way 5K): 3.1 miles - Time: 28:20 (9:08 pace)

After many months of resisting the call of competition, I returned to racing at the Jingle All the Way 5K in Seaford today. Joining me on this chilly morning were fellow Runsketeers SIOR and TPP, both of whom finished first in their age groups. The early results showed TPP at #1 and SIOR in the top three, but later she was bumped up to first as well. I'm sure there was no bribery involved in that decision. Well, pretty sure.

I didn't podium, but I had my best race performance in a year, finishing 5th in my division. This meant something to me, because my performance has suffered since January and I'd lost confidence in my ability to attain a credible pace (even on a 5K). There's still room for improvement compared to past years, but I did beat my expected time by over a minute.

I arrived at Cedar Creek Park in Seaford around 8:00 AM and missed the registration area as I drove through the park. I ended up parking about a quarter mile away because I saw a group of people, some of them running, and figured that was it. That turned out to be a soccer game, but I was quickly redirected by some kind spectators and made my way to check-in.

I dropped off my toy (the event is sponsored by the John Theissen Children's Foundation), got my number and found SIOR. She and I headed back to my car so I could store my jacket and affix my bib number. Unfortunately, the package contained no pins, so I ended up back at registration to get some. Along the way, we ran into TPP who was doing a warm-up jog and the reunited Runsketeers all headed toward the start.

This race is fairly small, with only 222 people participating, but they did a nice job, including placing wood burning stoves where you could toast marshmallows (and keep warm in the 30° temps). The downside of that was the possibility of smoke inhalation. After they played the national anthem, we were ushered toward the road for the start. I got a fairly forward position because there was no timing pad at the starting line and I wanted my net and gun time to be as close as possible.

That position probably helped me overall today, because I kept up with many people for the first mile, which turned out to be my fastest. The course itself is not that interesting. It's a lollipop-shaped route with a turnaround at the bottom of the "stick." Heading toward the turnaround, I first spotted SIOR among the leaders. Not long after that I saw TPP and soon rounded the bend to start my way back to the top.

My biggest concern about this race was being able to hold a brisk pace for the duration. Even though it's not a long distance, I've done very little to prepare for prolonged running intensity. Last weekend I played a bit with speed, but suffered some glute, hamstring or sciatica pain afterward. I decided to push harder than I normally would on a training run and see how it turned out. The course was relatively flat, but there were some elevated sections, including one that had us running directly into the wind.

Once I got to the circular part of the route I knew I had only about a mile to go. I maintained my speed, but didn't overdo it. Had I looked at the Garmin, I may have upped the effort enough to make up the 25 seconds I needed to average in the 8 minute range. As I got closer to the finish, I saw TPP's boyfriend JC who was on his bike, cheering us on. JC shouted some words of encouragement as I passed by and I soon entered the finish chute where I saw TPP and SIOR watching and cheering me in.

JC left to do a two hour bike ride (he's a hardcore triathlete) and SIOR and TPP located a Starbucks for our traditional post-run coffee break. SIOR was taking her daughter and her friends into NYC for an important birthday (13) so she needed to leave first. TPP and I hung out and caught up for a while before we headed off to start the non-race portion of our day.

I'm very pleased with today's result and proud of my buddies who led their age groups. I checked to see what I needed to pace to have podium-ed today and saw that there was a lot of distance between my finish time and the third place runner. I'm going to have a low mileage week but that's okay. I wanted to give my "injury" time to heal. I did feel soreness during the race, but it was minor.

Tomorrow I'll do some easy miles. The weather is supposed to be warmer and I'm looking forward to a nice recovery run. I'm not sure if I'll race again before January, but at least I'm back in the game.

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.

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: 2014 GLIRC Runner's Edge Trail Relay

First leg off and running (TPP is third from left)

Today's run (GLIRC Bethpage 2x3 Trail Relay) 2 mile leg (Team finish time 56:05)

The weather finally cooperated enough to allow GLIRC to run the Runner's Edge Relay this morning. This race was originally scheduled for February, but the unrelenting snow had made the trails at Bethpage State Park unrunnable. A little rain and a few days of 40 degree temperatures cleared out most of the snow, although there were still a number of icy and muddy sections along the path.

As the name implies, this race is a team effort with each member running one 2 mile leg. I haven't been running well this year, but I did a few speed oriented treadmill runs earlier in the week and figured two miles wouldn't be much to worry about. I was wrong about that. Today's two miles didn't feel endless, but I had much more difficulty that I'd expected. It was too late to help my teammates, but I discovered a large gap in my conditioning that I hope to address as I begin my half marathon training.

Runsketeers pre-race

Our team was called the Runsketeers, consisting of me and friends the Petite Pacer (TPP) and She Is Out Running (SIOR). SIOR had little prior trail experience, but she's lightning on the road. She qualified for Boston this year and almost always wins or places in her age group. TPP is also very fast (she has racked up her share of podium spots) and takes performance training very seriously. Then there's me. I used to be competitive in my age group and I've done a lot of trail running. These days I struggle to break 28 minutes in a 5K.

With that lineup, we decided to have TPP run the first leg, me the second and have SIOR bring it home. The idea was that TPP would put us in a competitive position, I would do my best to hold that and SIOR's speed would help gain back minutes and position. We didn't really discuss it, but that was my reasoning.

TPP has been feeling under the weather this week and is still fighting a fever. She's a tough competitor but decided to run despite feeling sub-optimal. Our backup plan was either to have Mrs. ER run TPP's leg or have me or SIOR run two legs. We ended up with the original lineup intact. SIOR's marathon schedule had her running 10 miles this morning prior to the race. She anchored our team after doing that long run on the hilly Bethpage bike trail. These women are amazing.

Me and Mrs. ER after number pickup

Team ER arrived at Bethpage around 9:00 AM and I collected our bibs and t-shirts. SIOR and TPP arrived about 20 minutes later. It was nice bringing together my running friends and my family. Our talking kept our minds off the fact that it was very cold and we didn't have any place to keep warm. There didn't seem to be that many participants, but the crowd grew as we got closer to start time.

We headed over to the starting area a little before 10:00 AM and the race began on time. Each leg started on the open field and led to a path into the woods that eventually connected to the main trail. TPP and the others disappeared into the distance and I was still thinking this would be relatively easy as races go.

First hand-off, from TPP

It wasn't that long before we spotted TPP exiting out of the woods from the opposite side and soon enough we slapped hands and I took off for the second leg. I made the mistake of starting too fast and I paid for that later in the run. The trail conditions were (at best) wet and stable, and (at worse) muddy, icy, snowy, sandy and slippery. There were plenty of race volunteers along the course to keep us on track and warn us of trail dangers. I was disappointed to feel overtaxed midway through the leg and I slowed considerably when running in areas of deep mud and sand. Bethpage doesn't have hills like Stillwell, but this course did have its uphill challenges.

SIOR ready to fly

Seconds after the hand-off

I was not in great shape by the time I reached the field. My family described my "sprint" to the relay hand-off as "slow motion." SIOR took off quickly and gained back some minutes. We all gathered near the finish line chute and saw her come through after covering her leg in about 16 minutes. There are no results posted, but her effort undoubtedly helped our race position.

SIOR brings it in

PHOTOS COURTESY OF EMERGING RUNNER JR.

The reward for our hard work was found at the food table where they served muffins and cupcakes as big as softballs. They also offered hot chocolate and noodle soup that was described by my wife and kids as "fantastic." I had a great time although I am disappointed with the way I ran. I'm determined to get back to my prior level and I have a training plan that I think will help. My Runsketeer teammates both put in impressive runs and I'm honored to be part of that group.

I may return to Bethpage tomorrow to do my first Half training run. It's just five miles, but today was only two and that was no picnic.

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.

Race report: 2013 Long Beach Turkey Trot

The new boardwalk

Today's run (Long Beach 10K Turkey Trot): 6.2 miles - 1:00:53 (clock time)

Dear Long Beach Turkey Trot,
There's no easy way to put this, so I'll just say it. I don't think I should run you anymore. I know we've had great times together, including a few 10K PR's, but your behavior today was unforgivable. It's not your fault - blame climate change - but it just isn't working. You've come back strong since hurricane Sandy and I admire you for that. And this doesn't mean we can't still hang out. I still plan to run the Long Beach Snowflake race in February. But for now, I think it's best that I do other races. It's not you, it's me. Actually, it is you.
Sincerely,
The Emerging Runner

Okay, that might be a little over dramatic, but today's Long Beach 10K was the definition of difficult. The weather people were reporting temperatures in the high 20's with 25-29 MPH winds resulting in conditions that felt like 11°. I wore a base layer with a heavier half-zip and compression pants with track pants over them. I double layered my socks, wore mitten-gloves and a warm hat. This, with a winter coat, kept me comfortable enough in the five minutes it took to pick up my number and race shirt.

2013 Race shirt

I saw The Petite Pacer when I arrived and we hung out in my car to stay warm and free of the sand that was being thrown around by the heavy winds. We headed to the boardwalk about five minutes before the the start of the race and tried to keep warm as we found our way to the starting line. The start itself was loosely organized but we were sent off right on time.

The race started east to west and I naively wondered if it was intended to minimize how much exposure we'd have to the fierce winds. I figured they were running the old course backward which would have provided a mile or so into the headwinds with the balance of the race with the wind at our backs. Not quite, but it was nice to hope that was the case, rather than know what laid ahead.

The winds we encountered were so powerful that they played havoc with our balance. The noise of hundreds of fluttering, safety-pinned race bibs was deafening. I kept checking that my own bib was intact from the violent force of the wind. I reminded myself that once we were off the boardwalk, we'd have the wind to our backs. I came off the ramp onto West Broadway heading east and the difference in comfort was palpable.

The wind worked to our favor as we continued east. I was maintaining about a 9:15 pace and felt like I was on track for a decent time. I was expecting them to divert us north on Magnolia and then over and down Washington, so I was surprised that they had us continue straight. If we didn't do that loop and instead had followed the old course backward, we would have come up a mile short.

Soon after passing mile three, which I reached in 27:50, I saw that they were wrapping us around and sending us west on W. Broadway. I thought, "Those bastards!" Suddenly I was facing a wall of frozen air that hit so hard that it looked like I was running, but it felt as slow as walking. I was hating the run at this point, but determined to make it through. I got passed a lot between miles 3 and 4. I couldn't understand how these people were able cut through the wind resistance.

Although I knew I was losing time, I decided not to give up. As miserable as I felt, I kept telling myself all races end and this one will too. I was freezing and becoming increasingly exhausted. Surprisingly enough, my heart rate was locked in at around 87% of max, indicating that I had another gear to call on. Unfortunately, I couldn't find it.

I was thrilled when I finally reached New York Ave. and ran up the ramp back to the boardwalk. I knew from prior races that just because I reached the final stage it didn't mean I was all that close to the end. The wind was mostly to our backs at least, save for some unwelcome blasts that hit head-on in some sections. I put myself into autopilot and checked my Garmin to see that 9/10ths of a mile remained.

I recovered enough to step up the pace. My only goal at this point, besides reaching the line, was to finish with a pace under 10 min a mile (actual pace = 9:48). Happily the finish gate came within sight, but it seemed to take a very long time to get to it. About 100 feet before the line I saw the Petite Pacer in vivid neon and she ran the final 50 feet with me as I crossed the line. She'd finished about six minutes before me and was probably freezing waiting for me to come in.

The new course

Despite the wind, my cadence averaged 172 SPM

It was so great to finally stop. My face was so frozen that I literally couldn't speak correctly. It took almost 15 minutes warming up in my car before I could speak clearly. After Petite Pacer left, I downed some more Gatorade and a banana and took off for home.

It's hard to smile in a sandstorm

Later in the day, my family and I went to a food pantry where we volunteer on behalf of Island Harvest. My job was to carry boxes filled with canned goods to people's cars. I'd done it a few times before but the combination of race exhaustion and the number of boxes I carried caught up with me. I reached a point where I could not carry another set of 30+ lb. boxes.

Those boxes are heavy, especially after a 10K

I certainly got a full body workout today and I'm really looking forward to my rest day tomorrow. Sorry Long Beach Turkey Trot. I think I'm going check out Garden City next year. I hope you'll understand.

Race report: 2013 Hope for the Warriors 10K

Seconds before the finish

Photo courtesy of the Petite Pacer

Today's run (Hope for the Warriors 10K): 6.2 miles - 58:56 (clock time) 

I'm not sure that it signals a move toward improved performance, but I ran my fastest 10K of 2013 this morning at the Hope for the Warriors race. Although I'm pleased that I finally broke an hour, today's time was measurably slower than my two prior Hope for Warriors efforts. The upcoming Long Beach Turkey Trot will tell me if today's performance was positively directional.

Team ER on race tee and bib duty

We arrived early because my wife and kids had volunteered to work the registration area. Their job was primarily focused on handing out race tees, but they also handled some of the bib distribution. I spent much of my time trying to stay warm over the three hours between arrival and race start. I tried to find spots in the crowds that had direct sunlight.

Chillin' (literally) before the race

The wind was brisk and that contributed to the chill. I regretted my decision to leave my calf sleeves home. Beside their energizing effect, they would have provided some additional warmth. I also regretted wearing running shorts instead of pants. However, I was glad with my gear selection once I was running.  

The armed forces were well represented, as always

The 5K starts first and they line up those participants ahead of the 10K bunch. A few years ago, everyone started at the same time and it was a mess getting past the 5K walkers in the first few minutes. Now the 5K starts 15 minutes before the 10K and the road is clear until we catch up with the 5K tail-enders on Wellwood Ave. It was hard to find exactly where the 10K start was going to be. There was no mat to capture starting time, so everyone was tracked by clock time. My net time might have been a little more favorable were that the case.

At race start (directly to the right of the giant head)

Shortly before we started, I ran into the Petite Pacer. She went to say hello to another friend so I didn't see her again until I saw her come up the right side, moving swiftly. She had a great run today and a 10K PR. She was very kind to video me as I made my way through the final meters and over the line. I found her after the race and was able to introduce her to my wife and kids.

The Hope for the Warriors 10K course is the least remarkable thing about this race. It's a big box with few notable characteristics. Without scenery to distract me, I kept my mind on my stride but I purposely ignored my Garmin's display. I wanted to run the race by feel and perceived effort. I was surprised that there were no clocks or split announcers along the route. I did have a basic understanding of where the splits were located and that was reinforced by chirps from my watch.

The first two miles went by quickly and I felt like I was moving well. I ran the first mile under 9 minutes but I was in the 9:10 range by the three mile point. My performance slipped a little after that, although it improved once I cleared the on-ramp from RT 109 to Sunrise Highway. Coming up that on-ramp was tough and it threatened to take the fight out of me. I tried my best to maintain speed once I hit Sunrise for the last half mile.

Happy to be finished

Me and TPP who ran a great race

I wasn't sure whether I'd trained well enough for this race and my struggles in the late miles made me wish I'd done more base work. Overall, I was fairly satisfied with today's performance. I'll be interested to see how it goes in Long Beach, two weeks from today. Tomorrow is a rest day!

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.

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.