10 Miles at Marathon Pace

Since I start running marathons with NYC in 2006 I have been occasionally running marathon pace workouts. With each marathon I have been trying to do more of this type of workout because I believe in the reasoning of why they should be a benefit for the marathon. Originally I started with 6 miles and then progressed to 8 miles and today I did my first 10 miler at MP (during this training cycle). My goal was to run at 6:52 pace or 1:08:40 for the complete workout, my time was 1:07:37 for the 10 miles which comes out to 6:46 pace (the slowest mile was the first in 7:06, the quickest was 6:38 between 6 and 7). I have read that elite marathoners will occasionally do MP workouts of up to 18 miles and I would like to work my way up to being able to do 15 miles at 6:52 pace comfortably or a least without it feeling like a tremendous effort! Until next time best of luck with your training.

2008 Bronx Half Marathon

On Sunday (2/10) I ran the Bronx Half Marathon in 1:21:56 (6:15 pace) for 41th place out of 3263, 5th out of 371 in my age group. I was hoping to run under 1:21:00 with the goal of running as close to an even 6:10 pace. Went out in 6:00 at 1, 12:09 at 2, and 18:13 at 3, a bit quicker than I was looking for, however was feeling fine and not laboring too much. After that point the course turns back and you basically do the first three miles in reverse. During the fourth mile there are some hills and that is when the wind started to pick up, just gusts at first. Had the following splits 24:30 to 4, 30:53 at 5, and 37:09 at 6. Miles 7 to 11 are on the Grand Concourse, basically 2 miles out and back. Out was into a strong sustained headwind and at this point I was just trying to hang with the three or so guys I was running with and draft when I could. I am not sure of the splits, however I know that I definitely lost some time here. Coming back the Grand Concourse was much better with a tail wind, hit 10 in 1:02:33 and 11 in 1:08:41 (6:08). At 11 there was still a pack of three guys a few seconds up the road in front of me so I made it my goal to catch them. I was finally able to pass all three guys just slightly after 12 miles, however I think it had more to do with them slowing down, then me picking up the pace. After that I just tried to push it in to the finish. That will probably be it for the races for a month or so and just concentrate on training for Boston.
Bronx Course map: http://www.nyrr.org/races/2008/pdf/bronxhalf_map.pdf

4 Seconds

Yesterday I ran the Manhattan half-marathon in 1:21:18 for 4th place in my age group (out of 515), so I missed out on an award by 4 seconds (3rd place was 1:21:14). Oh well I guess that is how goes, however, if I knew he was in my age group, I definitely had more than 4 seconds in me, but I bet he also had something left. Fortunately, I have won an award at a NYRR’s race before otherwise I would have been more disappointed. I am still a minute plus away from my goal of running a sub 1:20 as a master, however with the right training, the right race, and correct pacing I believe that this should be possible sometime this year (Note: I felt the same way last year and it never happened, however one must stay positive and believe). I will take another stab at running a faster time at the Bronx in two weeks; hopefully the weather cooperates.

6400 Meter Tempo Run - 1.16.08

I am currently training for my first Boston Marathon (fifth marathon) and will hopefully run my first sub 3:00. I have not done anything much faster than marathon pace for the last couple of months. Since I am also signed up for the Manhattan half marathon (1/27) and Bronx half marathon (2/10) I did my first tempo run yesterday. I did my standard 2 mile warm-up, 2 minute rest, followed by 6400 Meters on the track in 24:21, (splits 6:08 at 1600, 12:15 at 3200 (6:07), 18:20 at 4800 (6:05), 19:05 at 5000, 6:01 last 1600), followed by a 2 mile cool-down. My legs felt fine, however, aerobically the run felt harder than I would have liked it to be. The books say to do your tempo runs between 15K and 1/2 marathon pace, this one definitely felt more like 15K pace. All in all I am satisfied with the result. Last year I ran a 1:21:43 (6:14 pace) at the Manhattan half, if all goes well I will try to run about the same time. I plan to try to go out around 6:15 pace and adjust accordingly, however I have a tradition of almost always going out too fast (I should really know by now that blazing out does not work). For example my last half (Liberty in Jersey City, NJ) I went out in 5:50, for some reason it did not feel fast, however, it ended up catching up to me latter in the race. I ran a 1:22:11, not bad, but I think I could have run quicker if my pacing was more even.

The Warning

In my first post I stated that "I enjoy reading other peoples blogs...", in fact two of my favorite blogs are cycling (not running) related. They are http://www.fatcyclist.com and http://bikesnobnyc.blogspot.com/ These are well written, informative and often very funny. With that said, unfortunately do not expect the same from my blog. If I could write half as well (I think is well and not good, see what I mean.) and be half as funny I would be happy. During college I struggled writing my term papers (This was before Al Gore invented the Internet, so cheating involved a little more work.) and things have not really improved since. Long story short, writing has never been my forte. However, just like my running I don't want to let my lack of talent stop me from at least trying. Anyway that should be it for the introductions and will get to writing about running topics with the next post.

Why Run Faster - NJ?

Because 'Run Faster' was taken. Just joking but thats true! Anyway, the real reason is that my one main running goal is to RUN FASTER. You might say, well isn't that everyone's running goal. Not always and sometimes I have confused my own priorities in running. I have mileage goals and other training goals and even in the distant past had a running streak (611 days). However, I do not want these other running goals to get in the way of trying race as fast as I can at any particular age. Whether your goal is to enter your first race, finish a marathon, run everyday, or run faster best of luck in achieving or surpassing your goals in 2008!

SPALT! -Slip, sliding my way into 2008

I round the corner, roughly 8 miles into my run and both my legs slide out from under me and splat I am on the ground. Fortunately the only thing hurt was my ego. See it was raining this morning and in spots it was freezing on the road making it very slippery for the last mile and a half of my run. 9 miles, 1:11:11 (odd coincidence with 1/1), 7:55 avg. pace, (note: head, chest cold, sore throat). Best wishes to all with your running in 2008!