St. Paddy's 10 Mile Run

3-30-08 Freehold, NJ 10 Miles in 59:37 (5:58 pace), 28th place overall out 640, 6th age group of 63. I have been running (off and on) since I was 15 years old, however believe it or not this was my first 10 mile race. So technically this would be a PR for me, however, when I was younger and set my 1/2 marathon PR (which was also the only 1/2 marathon I ran before turning 40) I went thru 10 miles in 59:20, so in my mind that is my real PR. However, this counts for my masters PR. All and all I was very pleased with the race, ran it more like a time-trial than a race. My splits where almost perfectly even 6:00 per mile splits for the first six to seven miles, picked up the pace a bit for the last 3 miles, however, not enough since several of the guys in the pack I was running with ended up finishing ahead of me. Next up is Boston!

24 Miles - Part 2

Things have been very busy lately so I have not had the time to write much. I ran my second 24 miler on Saturday and I am glad to report that it went much better then the first one in this training cycle. My time was 3:00:33 (1:31:22 for the first 12, 1:29:11 for the second 12), which comes out to an average pace of 7:31.3. Also no WALL this time, the last mile was 7:05, which was probably the quickest of the whole run. Boston is a month away; hopefully all goes well between now and then. I plan to do one race before Boston, the USATF NJ 10 Mile Championship in Freehold next Sunday.

24 Miles and THE WALL

"Like most first-time marathoners, I sailed through 18 miles of my first marathon feeling like a million bucks. By 21 miles I wasn’t worth five cents."-Greg McMillan
I ran 24 miles on Saturday in 3:07:05 (1:32:15 for the first 12, 1:34:50 for the second 12). I have run four marathons so far and have hit the wall in all four (all at different points). The marathon just does not seem like my event. I know that is not the correct attitude, however, I have to be realistic and honest with myself. Anyway I will write more about that in a future blog entry.

I was little tired going into Saturday's run since I had run a total of 38.2 miles for M-F (8, 8.1, 10, 8.1, 4). With Saturdays 24 and 3 on Sunday, I ended up with 65.2 miles for the week, my highest mileage week since college. On Saturday I felt good up to 18, at 19 I was still OK, at 20 I was just hanging on, at 21 I was still hanging on and thought at least it is only three to go, at 22 I hit the wall and just struggled in for the last two miles. I seriously considered walking the last mile, however I know that I would have beat myself up about it afterward. Plus after walking some in my first marathon I have a no walking rule for myself in the marathon, so I figured I can't let myself walk in a workout. BTW my last mile was 8:53 ughh! I plan to torture myself with another 24 miler four weeks before Boston, hopefully that one goes better. Here is why I am doing the two 24 milers before Boston (8 and 4 weeks out)
http://www.runningtimes.com/rt/articles/print.asp?id=11725

NYRR Al Gordon Snowflake 4-Mile Update

This is from www.nyrr.org
NYRR Al Gordon Snowflake 4-Mile Update
"Due to the possibility of inclement weather, we remind runners taking part in the NYRR Al Gordon Snowflake 4M to check this website for any updates before heading out to the race on Saturday."

Personally this is how I would have worded this fine announcement.
"Due to the possibility of snowflakes, we...”
What the ???? The Al Gordon SNOWFLAKE 4-mile might be cancelled/postponed due to snowflakes? Isn't that like canceling/postponing the Winter Olympics due to inclement weather? I know in this litigious society it would be too risky for the NYRR to host a race in dangerous conditions, however it does seem a bit ironic. Fortunately I was not planning on running this race, however if you are good luck and be safe!

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.