Brooklyn Half retrospective

Good luck to KWL and FS tomorrow!

Today's run (street): 3.4 miles

One year ago, it was the eve of the Brooklyn Half marathon, the biggest race that I've ever entered. I'd trained hard for this half and followed a modified version of the Hal Higdon plan. I did progressively longer base runs every weekend and managed to fit in speed workouts every week. Except for the fact that I'd taken on a consulting engagement that caused me to drop my weekly mileage from 24 to 16 for the last two weeks, I'd felt prepared.

I ended up having a tough race and wound up in the medical tent after I'd finished. There was nothing I could blame it on. I wasn't injured and the follow up I did with my doctor (including a stress test) revealed no health issues. So far, I've run one good half marathon and two disappointing ones. I may not be built for that distance. Perhaps I should stick to 5 and 10Ks.

Making our way to the corrals last year

I did have a great time with my friends and the experience of running a big NYRR race was not lost on me. When I think about my disappointing performance, I try to keep in mind that I held a competitive pace (for me) for the first 5K. My race went off the rails once we left Prospect Park, but the final minutes running to the finish line along the Coney Island boardwalk will remain an indelible memory.

One year later, the idea of running a half marathon is more of an abstract concept. The long winter and my ruptured disc kept me off the roads through much of the first three months of the year. The elliptical and treadmill sessions I did to maintain my fitness took a toll on my base conditioning. And as we runners know, when preparing for long distance racing, it's all about the base.

Even though I haven't done a run over five miles since New Year's day, I've seen great improvement with my injury recovery and I'm preparing to do at least one 4+ mile run this weekend. Today was a work from home day and I only intended to run about 3 miles before settling into business mode. I ended up going almost half a mile longer. While it wasn't a fast run, it felt a lot more natural than it did last week.

My running goals one year ago are much different than they are today. Racing is still on the table, but it will be a few months until I'll be able to maintain a competitive pace throughout an entire 10K. I saw an announcement that the Dirty Sock race will be run for the 10th time in August. I've had great experiences running that race, but it's a tough trail run. I may be better off targeting Cow Harbor in September for my return to the starting line. I just need to be careful that I don't push too hard and set back my recovery progress.

The race to recover

Ready to return

Today's workout (elliptical): 50 minutes

Racing used to be big part of my running life, but I've definitely decreased the number of events I do. It's not that I don't want to race. Races are fun and few moments in life are better than the feeling you get after you've crossed the line. I only participated in few races last year, the last one being the Jingle All The Way 5K in December that I ran with my run buddies. They're the other reason that races are fun.

The one race I've run every year without fail is the Marcie Mazzola 5K in Huntington. It was the first race I did after returning to running in 2008 (at that time it was a 4 miler) and I have a sentimental attachment to both the event and its cause. Two factors that will cause me to miss it this year include my current soreness issue and the fact that the date coincides with a visit with weekend guests.

A year ago, I was preparing for the Brooklyn Half Marathon and used the Marcie M as a speed workout as I got closer to the date. I had every intention of following Brooklyn with my usual set  of races: New Hyde Park, Dirty Sock, Cow Harbor, TOB Supervisor's, Run for the Warriors, etc. I ended up skipping them all. I'd lost interest in racing after a grueling experience in Brooklyn and I needed to recapture the thrill of the race.

Now the spirit is willing but the glute is weak. I'm anxious to return to the road and start training for something. Spring is almost here and I'm going to get out there as soon as the roads are safe. I'm encouraged by the fact that I can already do long, pain-free elliptical sessions that will allow me to maintain a level of fitness while my body repairs whatever damage I've done to it. I plan to visit to a sports doctor if I don't see fast improvement. I have a good record for recovery, but I'm not so good at staying recovered.

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.

Jingle on the way

Today's run (street): 3.8 miles

There are sure a lot of Christmas themed 5Ks on Long Island. I ran the Ho Ho Holiday race a couple of years ago and last December I ran the Hot Chocolate 5K with SIOR. There's also the Jingle Bell run, Stuff the Sleigh, the Toy Trot and the Holiday Fun Run. It's been months since I've raced and I'm feeling ready to return to the starting line. I'm excited to be running the Jingle All The Way 5K with my buddies on December 13.

I used to avoid 5Ks because it took a lot of time and effort to do something that goes by in less than 30 minutes. 10Ks were my favorite distance because they're short enough to require tactical speed, yet long enough to require a smart pacing strategy. However, after many month's hiatus from racing and little performance focused running, a 5K seems like a good way to restart competition.

This morning I woke up with a pain under my arch and I wondered if I'd bruised a tendon during yesterday's rough trail run. I'm always concerned that I'll develop plantar fasciitis, which is the fourth most common running injury. I debated whether I should take a rest day to help my foot recover. After having some coffee and walking around the house, the pain diminished and I decided to go out for a few miles to see how it held up.

It was very cold this morning, so I went with the Opedix Knee-Tecs once again for warmth. My objective was a 3-4 mile tempo run. I planned to start easy and increase speed after a couple of miles. If my foot pain returned, I figured I would keep to the original pace or shut down the run. After 15 minutes without pain, I stepped it up and maintained a faster pace until the end.

I ended up improving my second half pace by a full minute over the first. It still wasn't to the level of performance I'm hoping to attain on the 13th, but it's going in the right direction. I'll see if I can maintain a higher intensity in my runs leading up to the race date. There's nothing like having a race on the calendar to motivate you to try a little harder.

Hope for the Warriors, but not for my speed

Flag dedication at Hope for Warriors race

Today's run (street): 5.4 miles

This morning was spent at the Hope for the Warriors race in Lindenhurst, NY. For the first time in four years, I didn't participate, but I came to support my family who served again as race volunteers. Last year my wife and kids manned the registration desk while I ran the 10K race. I decided to skip the race this time, for the same reason I missed the 2014 Dirty Sock, Cow Harbor and TOB Supervisor's run. I've lost interest in competing.

I don't know exactly why the thrill of racing is no longer there for me. I used to love the experience of training for a race and reaching the point where I knew I could hold my own. Between 2009-2012, I generally finished in the top 25-30% of the field in 5Ks and usually in the top 50% at other distances. My performance has been steadily slipping since then. It's hard to get motivated to race under those circumstances.

The frustrating thing about it is that I can still run fast when I really try, but it takes much more effort than it used to. I'm sure my speed decline is partially due to training easier than in the past. When I was commuting into the city I would get up and run at 4:00 AM just about every day. Those runs focused on speed for practical purposes. I had only so much time to run my route so that I stayed on schedule to make my early train.

My weekly volume at that time was about 20 miles a week and I would regularly break 9 minutes a mile. Today, I am covering 15-20% less distance per week and 60% of that is done as longer, slower runs. Except for those rare times when I do a speed workout, I haven't broken 9:00 per mile in over a year.

Today, after we'd returned home from the race, I did a neighborhood run and pushed especially hard on my last mile. My split was 9:37 and it felt like I was running at 5K pace. In fact, 9:37 was my pace at my last 5K.

Due to the earlier activity, I didn't get out for my run until 10:30 AM this morning. While I ran, I thought about the experience of being at the race but not participating. At one point, three young guys had walked by me talking about the 5K they were about to run. I'd forgotten the 5K race was an option and, for a second, I regretted that I didn't just sign up for that.

Being among the runners this morning did not rekindle my excitement for racing as I'd hoped, but it did motivate me to try to train a little harder so I could put in a credible performance in a 5K before year's end. It's been a lot of months since I ran the Brooklyn Half, which is the last race I've run in 2014.

Congrats to TPP, who absolutely rocked it at Hope for the Warriors today, attaining a 10K PR and (yet another) age group placement!

Columbus Day coda run

Current thinking

Today's run (street): 3.5 miles

I've run 21 miles since Wednesday, and capped things off with today's low-power workout. I covered more distance this week than in any six day period since early summer. That's 20% more volume than my current weekly average. In terms of performance, I'm not yet where I want to be, but I have been making some small improvements with my pace. I hope those gains continue into the fall as the humidity and temperatures drop.

High performance was not a factor this morning. After yesterday's group run, followed by an afternoon hike that included numerous quad-burning inclines, my legs were fairly beat. I only get to run outside on Mondays during holidays or on vacation days, so I felt I should defer my rest day until tomorrow.

I stayed in the neighborhood today and kept to the usual roads, except for a short detour I took along Jericho Turnpike. It felt cold in the house and that prompted me to over-layer (long sleeves, track pants) despite an actual temperature of 50°. I didn't get overheated, but that possibility mitigated a harder effort.

I have an appointment on Saturday morning so I won't be running the Town of Oyster Bay 5K. The Run for the Warriors 10K happens in early November and I will probably run that. My wife and kids are planning to volunteer again and TPP will also be racing. It's a great race for a really good cause and it may be just the thing to bring back my competitive mindset.

That "women-only" thing, again

 

Today's run (treadmill): 26 minutes

Runner's World ran a story on their site today that reminded me of a post I did in June 2012. The RW article is titled "Do Women-Only Races Still Have a Purpose?"and my post was titled "Are gender-specific races sexist?" In both posts, the point was made that the original reason for having "women-only" races was to provide a safe experience for women.

I didn't write my 2012 post to debate that reasoning. I agreed that women-only races were a good idea back in 1972 when women were marginalized as competitors. Even worse, women encountered hostility from men who were clearly threatened by female competition. But in 2014, gender plays no role in the outcome of an open race and I have never seen hostility directed towards women at any event. In fact, in 2013, almost 2/3 of participants in open races are women (per the RW article).

I think what continues to bother me about women-only races is the tacit suggestion that: 1. women are still disenfranchised, 2. women have not yet achieved parity with men in non-professional competitions and 3. women need to be treated differently. This type of exclusion would not fly in other circumstances where a population's civil rights have been restricted. Can you imagine if someone suggested a "gay-only" race to the LGBT community or a race that excluded all but one ethnicity? You can say this is different, but is it really?

Despite my arguments, I appreciate that many women seem to love the experience and the camaraderie of events like the Mini-10K and the Diva and Princess Half Marathons. But I still think it supports a double standard.

Cow Harbor regrets and race day tips

Today's run (street): 3.8 miles

I expected to feel ambivalent about skipping Cow Harbor this year but I don't. Racing used to be a big part of my running experience and I typically ran a race every month. This year I've only competed three times - a trail relay, a 5K and a half marathon. The excitement of looking at the race schedule and deciding which race to run has ended, at least for now.

Tomorrow is the Cow Harbor 10K and I know a lot of people that are running it this year. I regret not seeing them and having that shared experience, but I'm happy not to have to drive to Northport HS in the dark, take the shuttle to Laurel Ave and spend an hour trying to keep from freezing before the start. As I write this, I'm remembering the fantastic energy and excitement that pervades that event and that is prompting a little more regret.

For those I know who are running tomorrow, I wish you the best. I won't be joining you, but I'll share my tips from the times that I have run the race:

1. Find a spot inside the school to stay warm until 20 minutes before the start.

2. Resist temptation to fly down Scudder Ave's steep hill for the first mile. Save your energy for what lies directly ahead.

3. Don't underestimate Bayview Ave. It's a steady uphill section with rough and broken pavement leading to...

4. James Street which surprises first time runners who stop in the middle of the road and start walking. If you aren't careful you'll run into someone. Running around these people is like playing Frogger and expends extra energy.

5. Once you get to the top of James St. you still have an incline so you'll need to wait until you get to Ocean Ave before you can really recover.

6. Mile 4 is mostly flat and downhill. You can recover and still maintain target pace.

7. Waterside Ave seems like an endless upward slope, but it does have a couple of spots where it's nearly flat. Take advantage of water stops because if the sun is out, this is where you'll feel it the most.

8. Pumpernickel Hill is a lot shorter than James Street but it's not a trivial challenge at that late point in the race.

9. After the hill it's pretty much downhill until Main Street. This is where you can capitalize on an energy reserve (see point #2).

10. Don't be disheartened when you are on Main Street, see the finish chute, but don't seem to get any closer as you run. I think it's the longest quarter mile I've ever run.

I'm rooting for you all and a special shout out goes to buddies Aimée and Celia. Can't wait to read about your Cow Harbor experiences.

Hiatus from racing

 

Today's run (street): 4.6 miles

The Dirty Sock Run happens in 30 days and I'm thinking of skipping it. In fact, I'm also considering skipping the Cow Harbor 10K in September. I've always enjoyed these two races, so this would represent a big gap in my racing schedule. Although I continue to look forward to my runs, I've become disinterested in racing.

I'm only running half the days that I did prior to my return to commuting and this disrupts my running schedule. It also undercuts my excitement about competing. My performance has definitely taken a nosedive and that's probably contributing to my lack of racing spirit.

I got out this morning for the first time since Sunday and had a nice run. We've had a respite from the rainy, humid weather and it felt good to be outside. I'm not sure what I'll do tomorrow because I have an early dentist appointment. I'm planning to go for a run after that. I hope it doesn't get too hot.

I'm going to try to return to workday running at 4:00 AM, starting with a 25 minute treadmill run one morning a week. If that works out, I can expand the days and maybe even go back to early neighborhood runs.

Half Marathon training, your opinion is requested!

 

Today's workout (elliptical): 40 minutes

According to Athlinks, I've run thirteen 10K's, eleven 5K's, four 4 milers, four 8K's, two half marathons and a 5 mile race. There are a couple of other races that Athlinks doesn't list, but for the most part, that's my racing history. 10K is my favorite race distance because it requires both speed and stamina. Unlike 5K's that allow me to go all-out because I know that it will be over inside of 30 minutes, 10K's require a much more strategic approach.

10K, or 6.2 miles is also a friendly distance. Even if I've slacked off on my base training runs (likely), I can generally get through a 10K without much race specific training. In those cases, I don't come close to PR'ing, but I can manage through the distance. Half marathons are a different story. There's something about double digit distance running that requires me to really focus on my training. The toughest run I ever had was my first half marathon. It was so bad, a race volunteer offered to call a doctor as I crossed the line.

That experience taught me a lesson about being prepared. I'd thought I'd be okay running my usual 6 miles or so on Sundays, then upping that distance to eight and nine miles the two weekends before the half. It didn't help that I'd also acquired a knee problem at that time, but I blame my poor race performance on my failure to plan.

My Plan

I fared much better the next time. I realized that building a proper base was the key, so I dutifully headed to Bethpage every weekend and ran increasingly longer distances. I ended up improving my time by 15 minutes the second time I ran a half. The chart above shows the Sunday long run distance plan I created and followed. I updated the schedule to coincide with this year's dates leading up to the Brooklyn Half.

NYRR "Moderate" Plan

NYRR's does a good job sending updates about the Brooklyn Half to people who are registered for the race. The last email redirected me to their site where they'd posted three free half marathon training plans. The categories are Conservative, Moderate and Advanced. I'm not apt to follow a plan that prescribes training through the week, but I was interested in the weekly long run distances. I created a second schedule around the Moderate guide to compare it with my current plan (see above).

I did well the last time by increasing my long run distance about a mile a week, topping out at 12 miles the weekend before the race. The NYRR plan steps up and down, with a decided taper near the end. I assume NYRR knows a lot more than I do about this stuff, so there must be a reason for reducing the long run distances near the end. I'm reluctant to change from what worked for me last time, but maybe I should consider following the Moderate plan.

I will take advice on this, so please share your opinion.

I'm bound for the Brooklyn Half

Got my ticket

Today's run (treadmill): 3.25 miles

I love the idea of running adventures, but nowadays I rarely venture more than a few miles from my house for a run. This is mostly due to time constraints and schedules. I'm fortunate that I live in an area that offers numerous nearby options, especially for trail running. But over the 5+ years since I've become a serious runner, I've only run two races outside of Long Island (NYC and Cape Cod, MA).

Last year was not my best in terms of racing. I only ran eight competitive events and I wasn't particularly competitive in most of them. Unlike the prior two years, I didn't run a half marathon, just three 5Ks, three 10Ks and a 4 mile race. Looking back, I wonder if the half marathon base training I missed last year correlated to my mediocre race times throughout the rest of 2013.

Well that won't be an issue this year because I have registered for the NYRR Brooklyn Half. This is new ground for me and I'm really excited to participate. I tried to get into this race the first time I was ready to run a half, but I was locked out. Subsequent to that, I've run the uninspiring Long Island Half a couple of times. Runner's World called the LI Marathon & Half a "Golden Oldie" that has aged well. I now have to question everything I read in that magazine.

The things that excite me about the Brooklyn Half:

1. It's in Brooklyn.
2. I get to run past the Brooklyn Museum, the Brooklyn Botanic Garden and Grand Army Plaza.
3. I'll finally get to run in Prospect Park.
4. Five miles of the race is a straightaway down Ocean Parkway through the heart of Brooklyn.
5. It finishes on the Coney Island boardwalk.

Both my Runsketeer buddies are running this race along with 20,000+ others. This will be the biggest race I've ever run and my first NYRR event. I'm also excited that I'll have motivation to do those 10+ mile runs on weekend mornings at Bethpage to prepare for the distance. The race is in May so that training will start before spring.

I swear I didn't run through my neighbor's houses

I love data visualization

Today's run (street): 4.2 miles

The sky is as white as paper and the temperature is dropping. We're supposed to get two inches of ice and snow by late afternoon. Nothing so far, but I can tell it's coming. For that reason, I made sure I got outside early to get in a few recovery miles before conditions got worse.

I had no intention of running as hard as yesterday and had to throttle my speed a couple of times. A recovery run is supposed to be done well under anaerobic threshold to help flush lactic acid from leg muscles. I used my heart rate monitor to guide my pace, averaging 75% of HR max throughout the run. It was a nice relaxing workout, although my (gloved) hands got surprisingly cold.

No actual yards or living rooms were entered

I've written a lot about the variability of GPS as a measurement tool and today's margin of error was particularly egregious. Not only did the Garmin show me starting the run three blocks from my actual beginning point, the accuracy was laughably bad throughout the entire route. The Garmin route map (see above) makes it look like I ran through many people's yards and houses.

Distribution of pace times through the year

Reflecting back on 2013's racing season, I charted my race paces to see if there were any obvious patterns. The data doesn't show any trends that would explain my performance, as times were all over the map. I'm hoping that next year will yield faster times and more consistency. At least I finished the season in a good place.

Is 93% of max the magic number?

Not far from 180spm, so where's the speed?

Today's run (street): 3.5 miles

I'm a little disappointed with today's run because I could not generate any speed. Despite clocking my first mile in 8:57 (easy for many, but hard for me lately), I ended up averaging an unremarkable 9:29 pace over 3.5 miles. After a good start, I'd lost time on mile 2 and then tried to make up for it over the last 1.5. I felt like I'd made a good effort, but according to Garmin Connect, my heart rate across the whole run ranged only between 77-85% of max.

I took a look at my race history and compared my pace performance with my average heart rate. Since I've only run about a dozen races using a heart monitor, this wasn't a statistically significant representation. Directionally, it seemed to indicate that my best times happened when my heart rate averaged 93% of max HR or greater.

Does this mean that I'm somehow holding back, even as I work to push my speed during a run? The numbers seem to point to an opportunity to unlock some speed by adding even more effort. My cadence rate has actually improved over the 5+ years since I've starting daily running, but that hasn't translated to speed. I will do my best to hold the effort on Saturday. I'm not asking for much, but beating 27:50 would be nice.

Short & sweet threshold run

Today's run (Threshold): 3 miles

This year's racing experience has been a mystery. After a decent start in February, my performance has really tailed off. I'm not sure if it has to do with my change to a less structured schedule this year or less intensity in terms of training. Whatever the reason, I haven't been satisfied with my results. November has always been my best month for achieving personal bests, but that's not been the case this year.

The Hot Chocolate 5K happens next week and I've hoped that the two 10K's I've done in November have put me in racing form. I debated whether to go to the track today to run intervals or do a threshold run. I decided a run in the neighborhood would more closely duplicate race conditions.

It was another cold morning with mid-20's temperatures. I was chilly at the start, because I wore fewer layers. If I was going for speed, I didn't want anything inhibiting my progress. I took off fast up the road, looking to get into high gear quickly. The street has a slight incline that gives way to an equally slight downward slope. I knew I was moving faster than I do on a normal training run and my Garmin shows I covered my first mile in 8:25.

I didn't have a set distance for this threshold run. It was more about running a short (but not too short) loop with some urgency. I lost some speed on the second mile, but came back fairly strongly by the end of the run. I wasn't paying attention to my distance, but after I'd stopped I saw that I'd covered three miles at 8:46. Not too bad considering my HR only averaged 85% of max.

A year ago I might have done that run 25 seconds per mile faster, but I won't complain about today's performance. I slightly regret not monitoring my Garmin and completing the full 5K distance. I doubt the numbers would have been much different. If I can hold my pace below 9:00 next Saturday, I'll consider it a successful effort. I'm hoping I'll do better than that and certainly no worse.

Race, rest and hot chocolate

Today's run (street): 4.2 miles 

I usually rest the day after a race, unless it's a 5K that's held on a Saturday. In that case I might go out the next day for an easy recovery run. Mondays have been my defacto rest days since 2009, when I made the decision stop running 7 days a week. So taking the day off after a Sunday race is perfectly timed with my schedule. I always expect to run faster after a race, because racing primes your leg muscles similar to speed work. In reality, I usually end up with a pace that falls between mediocre and satisfactory.

I once read an article that said you should take one day off for every two miles raced. That means three days rest for a 10K and a full week off for a half. That seems a little too extreme for me. I took three days off after running my half marathons and thought that was the right amount of time. I'll occasionally take two days after the Dirty Sock 10K because that event is especially grueling. Otherwise, one day seems about right.

Before I headed to the city this morning, I got outside for a four mile run. It was 37° and overcast and once again I had hopes of leveraging the fast twitch muscle fiber I'd (supposedly) cultivated at the race. There were no 29 MPH winds to slow me down today. I felt like I was running well, but I ended up closer to mediocrity than satisfaction. I was very surprised to see how long it took me to cover that distance.

 

My next (and probably last) race of the year will be the Hot Chocolate 5K that's held on December 7th. I'll admit that, compared to other years, my 2013 race performance has been sub-par. The best race I ran was the first, the Long Beach Snowflake. If I properly train for speed, the Hot Chocolate could provide some redemption. If not, at least there will be hot chocolate at the end.

Conditions are ideal for Dirty Sock race prep

 

Today's run (street): 4.3 miles

I've been thinking a lot about the upcoming Dirty Sock 10K that happens on August 18th. I ran this race in 2009, 2010 and 2011, but I skipped it last year. It's a hard race, especially at the end. Conditions are often brutal, with temperatures near 90° and humidity approaching 100%. The website describes the course as "USATF Certified and Sanctioned, fast, mostly flat, picturesque, wooded trails, only 2/10 mile paved. Splits, water stops, road apples, uneven terrain." The last mile of this race always feels as long as the previous five.

The best way to train for this race is to run the course, something I'm planning to do with my friend Mike in early August. In the meantime, I'm planning to push my speed more often in the training runs I do each day. This might be a challenge if the weather remains hot and humid, as it was today.

This morning I got out reasonably early. After a quick loop around the northern section of my neighborhood, I headed to the middle school where I could access the foot path that leads to a service road and local business park. I ran the park loop clockwise so I could take on all the elevation at once, rather than endure the long, but less steep elevation I'd encounter going the other way.

During yesterday's run I'd moderated my pace in response to the sweltering heat. Today was slightly cooler and the sun was less intense at the start. I focused on my turnover, in hopes of achieving a faster pace than Friday's. I ended up with a respectable time, although I'd like to improve that by 20 seconds per mile by race day. I'm thinking of visiting Bethpage tomorrow and hoping that this evening's rainstorm will chase away the heat and make running conditions more pleasant on the running trail.

Considering a new concept: running fast

Comfort or competitive?

Today's run (treadmill): 3.1 miles

It was nice to put some speed into my running yesterday, after so many weeks of moderate workouts. It's easy to fall into the trap of running an equilibrium pace, something that I define as the speed I run when I'm not thinking about running. Enabling this behavior are all the articles I'm reading that challenge the long term health benefit of high intensity workouts. But if you want to be a competitive runner, you need to train fast every once in a while.

I envy people who have trouble running slowly. In the early '90's, I went out fast on every run and I think that led to my eventual disenchantment with running. When I returned to running in 2008, my strategy was to ease into my training, building my fitness over time. My enjoyment of running was tied to the experience of being outside and active, without suffering every time I did a run. That's possibly why I am perfectly comfortable running easy.

Every time I race, I want to race again soon. I'm debating whether to subject myself to a July race, or wait until the Dirty Sock in August that has always been the kickoff race to my busier fall and winter race schedule. 

This morning I broke from tradition and did a run the day after a race. I usually take Monday as a rest day, but an early day tomorrow prompted me to do the day trade. In deference to recovery, I ran easy, but the humidity made it feel hard. The wet weather kept me inside on the treadmill so at least I had the floor fan to mitigate the heat. I was happy when I finished.

Weather permitting, I'll be back on the road on Wednesday. My plan is to add some speed to my run, at least during some segments. Who knows, some day I could be one of those people who have trouble running slowly.

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.

No Ho Ho Holiday run

Today's run (treadmill): 25 minutes

I'm not exactly sure why I've veered away from racing for the time being, but I've decided against running in tomorrow's Ho Ho Ho Holiday 5K in Bethpage. Good thing I didn't prepay that $20, huh? I know if I did choose to participate, I would enjoy the race a lot. Racing provides many layers of experience: the chill of the morning air, the throngs of runners gathered for the start, the exciting first steps of the race and the combination of relief and exhilaration you feel after (finally) crossing the finish line.

Of course the time spent between the start and finish of any race is the reason why you are there. My experience during that time has ranged between sheer joy and sheer will. I've had at least two experiences when running 5K's, when I actually wished the race was longer because I was enjoying the experience so much. On the other hand, my first time running a half marathon (plagued by injury) and my second time running Cow Harbor (with oppressive heat and humidity) could be best described as voluntary torture.

Another event that happens tomorrow is the NYRR Ted Corbitt Classic 15K that's run in Central Park. Friends FS, CG and KWL will be running this 9.3 mile race that's almost two times around a loop that goes between 61st to 104th Streets. The course this year avoids the Harlem Hills, but that doesn't mean runners will have an easy time. There's still Cat Hill and they have to climb that twice. I'm rooting for my colleagues and hope they have a blast.

I still need to decide where I'll run tomorrow. I may try to get onto the Bethpage bike path from one of the connecting roads if the park entrance is still closed. I know I'll be missing the excitement of tomorrow's race and the feeling of accomplishment that comes at the end of a competitive run. On the other hand, choosing my own venue allows me to set my own pace and distance and I can sleep in a little later in the morning. Right now, that seems to be the better choice.

My motivation to race is at an all time low

Today's run (street): 5.2 miles

Lately, I've been struggling a little with motivation, but not to the point where it affects my commitment to running. After having two of my favorite races canceled in November, I think my competitive spirit has gone stale. The next race on my schedule is the Ho Ho Ho 5K Holiday Run that takes place in Bethpage. I ran it last year, but I'm considering skipping it this year.

5K's require speed work, but I'm not that interested in doing tempos, fartleks or intervals right now. I recognize the benefits of a hard workout, but I think the moderate training runs I've been doing provide the same value. The idea of of lining up on a cold morning for a race doesn't appeal to me at the moment. I'm thinking that the LIRRC 5 mile Hangover Run on January 1st will be my next organized event.

The Hangover Run appeals to me because it's non-competitive. There's a timer but no timing chips. In fact there's no registration at all. Just show up, run and record you own time. But if I run my fastest time during this event, I will certainly claim it as a PR.

My big issue today was a feeling that I'd be bored on today's run. Yesterday's run around the neighborhood was a bit tedious and I was planning to go out even longer today. I started thinking about running with other people and how much I used to enjoy my workday runs in Central Park with Adventure Girl, JQ and others, or my runs at Bethpage and Belmont Lake with Dave and Brian. It made me reconsider joining a running club.

It turned out I wasn't bored after all today. The lactic acid buildup in my legs was gone and though my performance was average, I felt great throughout the run. I do like running on my own where I can determine my preferred route and speed, but the experience of running with others also has great appeal. Perhaps I'll find a weekend morning meet-up in the area. Running with a group might be a good step towards regaining my racing spirit.